We have all heard of Chia Seeds. For me I first heard of them on the Chia Pet commercial back around circa 1992. I definitely had no idea that those little seeds were a super food , or that you even could eat them.
So what makes the Chia Seed a super food? Let's break it down...
- Omega 3 essential fatty acids - Chia seeds are high in plantp based omega 3's, which are beneficial for heart health, brain health, artery wall health and more!
- Fiber - Chia seeds are about 37% fiber! That is so great, we all need more fiber in our life! Fiber helps with your digestive tract, blood sugar balance, and heart health. It also helps reduce cravings, gives you energy, and helps you feel full longer.
- Antioxidants - Our bodies are constantly under oxidative stress. Think of an apple, as soon as it is cut open, oxidation (aging) begins. Antioxidants to the rescue! Chia seeds are loaded with antioxidant, with anti-inflammatory and anti-cancer properties.
- Nutrients - Chia Seeds have64% more potassium than a banana; 5 times more calcium than milk; 3 times more iron than spinach, and 32% of your daily magnesium intake.
- Protein - When we think of protein we think of a burger or steak, but chia seeds are a great place to find a complete protein. Complete proteins have all nine essential amino acids.
So how do you eat these little guys? First rule, soak your chia seeds! This will sprout them and help make them easier for you to digest and access more of the nutrients.
Here is my favorite way to eat chia seeds! Chia Seed Pudding! These little super food seeds form a gel around them that makes the perfect pudding!
Chia Seed Pudding
- 1 1/4 Cup Almond Milk
- 2 Tbps Maple Syrup
- 1 tsp. Vanilla extract
- 1/4 cup Chia Seeds
Throw everything in a pint-sized mason jar and shake it up really good! Refrigerate it for a couple hours or overnight if you want your pudding ready for breakfast. If you need it a little sweeter, add a little more maple syrup.
Add some fresh fruit, coconut, nuts or your favorite toppings! Add some Cacao powder to make it a chocolate pudding! Get creative!
Enjoy! Let me know how you like it and what toppings you try!
Chai Tea Latte's are one of my favorites! Warm, iced, love it all ways! This time of year it is my go to drink when I just want to be cozy. I used to always order these drinks and hated how I felt afterward.
Chai Tea Latte sounds like it would be a healthier option, right? But.... I checked and a 12 oz. (at where I used to get them) has 32 grams of sugar! YIKES! And there is no way I'm getting it sugar free, because artificial sweeteners are even worse!
So when I found this way of making them, I was super excited. Because it tastes amazing, foams up beautifully just like at the coffee shop, and has no dairy, and no added sugar. So what is the secret? Here ya go!
- Steep one bag of Chai tea in 12 oz of water for 5 minutes
- Add two dates, 1 Tablespoon of Almond Butter, and Steeped Tea to your blender or smoothie maker
- Blend for 30-60 seconds (make sure dates are blended well)
- Poor in your favorite mug and enjoy!
Let me know if you try it! And this works great to on other drinks! Try it with other teas, coffee, or coffee alternatives (Mud/Wtr is another one of my favorites to latte) Tag me @bailey.m.lowe on instagram when you make your Latte!
This time of year makes me want to cook all the soups and chili!
Give me all the cozy warm drinks and comfort foods!
So before when I made chili, i just grabbed a can of chili beans at the store. Little did I know that there is a lot more than chili beans in those cans... Things like GMO corn syrup and MSG (natural flavors is a sneaky way of saying MSG, so watch out for that).
And, get this! Aluminum cans are lined with BPA, which is a toxin that disrupts our hormones! BPA in our bodies, has actually been linked to behavioral issues, reproductive issues, and even obesity.
Give me all the cozy warm drinks and comfort foods!
So before when I made chili, i just grabbed a can of chili beans at the store. Little did I know that there is a lot more than chili beans in those cans... Things like GMO corn syrup and MSG (natural flavors is a sneaky way of saying MSG, so watch out for that).
And, get this! Aluminum cans are lined with BPA, which is a toxin that disrupts our hormones! BPA in our bodies, has actually been linked to behavioral issues, reproductive issues, and even obesity.
So fast forward! Here I am with my favorite way to make my own chili beans that taste way better and I know that there are only good ingredients in them.
Ingredients
- 2 Cups Dry Beans (rinsed) I like to use Black or Pinto beans for this recipe
- 1 onion chopped
- 2 tsp. coconut or avocado oil
- 4 cloves garlic pressed
- 1 Tbsp. Chili Powder
- 1 tsp smoked paprika (secret ingredient that makes these the best chili beans ever!)
- 2-3 tsp of Himalayan or Celtic sea salt (i love the brand Redmond's)
- 3 cups water (I do 4 cups because I like more liquid)
INSTRUCTIONS
- Grab your Instant Pot, add your oil, and set to sauté
- Add onions and garlic and sauté for a few minutes
- Add your spices and salt
- Add your beans and water
- Secure the lid and turn vent knob to "sealing"
- Set to Manual for 50 minutes
- Let pressure naturally release, after the lid is safe to remove, your beans are ready!
Use them in your favorite chili recipe, or they are great for taco Tuesdays! Add the juice of a lime or a couple drops of lime vitality oil to give it some Mexican flavors!
Enjoy!
Enjoy!
Make Bone broth? This was something that I never thought I had the time for. Life with Toddlers is crazy and adding something like this to my to do list, sounded
Fast forward, here I am making bone broth... And guess what? It’s not a boil all day on the stove top recipe.
You totally got this!
Ok so first before I share the HOW, lets talk about WHY in the world you would want to even make your own bone broth.
- Inexpensive - Just think of that chicken carcass as a couple boxes of broth you can skip on your next grocery trip.
- Ingredients - You don’t have to read the label on this! You know that all the ingredients are good and whole. A lot of boxed broths, have hidden ingredients like MSG, that no way do we want (Make suer your chicken is organic, free range. You want a healthy chicken for your healthy broth)
- Excellent source of minerals - calcium, magnesium, phosphorus, amino acids, glycine
- Boosts the Immune System (There is a reason that chicken soup is a go to when we are sick)
- Great for Digestion - improving gut health makes a huge difference for things like allergies, immune health, brain health, and so much more
- Bone, tooth, hair, skin, joints, and nail health, can even reduce cellulite!
- Good source of Collagen
So definitely all good reasons to dive in and make some broth. Let’s get started!
So how are we going to make nutritious Bone Broth in a couple hours Instead of boiling all day on the stove? Girls, it’s time to get that pressure cooker out! Where are my instant pot fans? Sometimes you hear all about something, and think, is it too good to be true? This is not that kind of situation; Instant Pots, or a pressure cooker is a must for busy mama’s in the kitchen.
Next time you cook up that beautiful whole chicken, save the bones! That is where all the bone broth super powers are. Or you can ask your local organic farmer for beef or chicken bones. Farmers markets are great places to find local options.
Ingredients
- Chicken Carcass (Can also do this with 2-3 pounds of beef, pork, or lamb bones)
- 1/2 Onion
- 3 Celery Stalks
- 1-2 Carrots
- 1 tsp Himalayan Salt
- 8- 10 Cups Water
- 1-2 Tbsp Apple Cider Vinegar
- Sprig of Thyme or Rosemary or 1 tsp of dried
Instructions
1. Place the chicken bones in the Pressure cooker/Instant Pot and add Onion, Carrots, Celery, Salt, and Herbs.
2. Add water to cover the bones but do not fill more than 2/3 full.
3. Add the Apple Cider Vinegar (This helps pull minerals from the bones)
4. Select the Manual Setting and choose High Pressure and set the timer for 120 minutes
5. Once complete, allow to depressurize slowly
6. Strain broth and store in mason jars in the fridge or freeze for later use.
If you have Beef, Pork, or Lamb bones roast them in the oven for at 350 for 30 minutes first, then follow the above instructions.
