It’s free of gluten and dairy but full of fun, if that’s your thing!
-1 C coconut yogurt (I used vanilla)
-small splash of milk (sorry, I’m still working on the measuring thing
-1/4 C chia seeds
-1/2 C raspberries
-1/2 C blackberries
-1/2 C strawberries
-1/2 C kiwi, peeled and sliced
-Mix kiwi, blackberries, and splash of almond milk (we’re talkin’ probably less than 1/4 cup of almond milk. Jusssst a splash) in a medium-large mixing bowl.
-Once mixed(ish), stir 1 C coconut yogurt into mixture
-Add chia seeds and stir some more
-Pour in glass container and refrigerate overnight.
-Enjoy a serving for breakfast (about 1/2 cup), topped with favorite granola
When you wake up in the morning, this should be your view:
I know it doesn’t look all that appetizing, but it is. Oh. It is. Promise.
About chia seeds:
-not just for chia pets
Chia seeds have:
-Omega-3 fatty acids
-high in protein (about 4g/serving in this pudding!- not including the protein from yogurt)
Let me know what you think, or how you played with this recipe to make it even better!
On Sunday, I made homemade granola while we watched a healthy dose of Netflix.
The very best part about this recipe is that it’s Low FODMAP AND gluten free (AND delicious). Recipe at the end of this post :).
PB granola recipe:
If eaten in a quantity equal to or less than 1/4 C, it’s low FODMAP.
-2 tbsp coconut
-2 C gluten free old fashioned oats
-2 tbsp pumpkin seeds
-1 tbsp chia seeds
-1 tbsp pure maple syrup
-2 tbsp melted coconut oil
-1/2 C softened PB
mix dry ingredients and wet ingredients separately, then mix them together. Put them in the oven on aluminum foil for 30 minutes on 350, tossing occasionally. Ta-dahh! Granola. My personal favorite way of getting carbs in the early morning
Hope you’re enjoying your Wednesday! This week is flyin’.
It’s important if you’re working out, you realize that you’re putting (good) stress on your muscles, which can sometimes lead to oxidative stress. To help optimize your body’s recovery process it’s important to include some antioxidants, like blueberries, dark green veggies, or nuts to help combat that oxidative stress. This smoothie is high in antioxidants AND protein, and it makes for a great recovery snack.
The deets: Did I just say “deets?”
-1 scoop Vega chocolate sport protein, 30g protein (for low FODMAP take a little less than half of the scoop so the pea protein is still compliant, and add some liquid egg whites for extra protein if needed)
-1 tbsp PB, 4 g protein; 8 g (good) fat (over half is heart-healthy monounsaturated fat; and ~30% is polyunsaturated fat) source
-1 cup blueberries
-1/2 cup raspberries
-handful of leafy greens
-1/2 cup plain, lactose-free yogurt (for low FODMAP) OR probiotic Greek yogurt
-1/2 cup unsweetened almond milk (vanilla almond milk is good, too)
BLEND & serve 🙂
Top with some almonds and strawberries for fun
Hope you enjoy your day! Today is nutrition homework day for me. Keep moving forward!