Fruit and Nut Bites

Mom and I went on The Place on Fox 13 today to share these delicious bites. I’d have to say these are my VERY FAVORITE recipe in Chia Crazy. I make these more than any of the other recipes. They are so easy to whip up, giving you snacks for a week. I keep them in the fridge or freezer so they will be good for longer.

I kind of excited to see us on TV, but also a little nervous! (It airs at 1:00pm, so I’m still waiting to see it.) It’s always nerve-wracking seeing yourself on TV! There were a bunch of things that we didn’t get to say, but I think there always would be. Mom and I felt like it went well though.

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Enjoy!


 

Fruit and Nut Chocolate Bites

These are inspired by the chocolate cherry KIND Bars. They are so expensive to purchase, so I thought it would be fun to make my own healthy version of them. There is no added sugar in this little snack.

3/4 cup dark chocolate chips (70 percent cocoa or greater)
1 tablespoon coconut oil
1 cup dried fruit (I used 1/2 cup of cherries and 1/2 cup of pomegranates)
2 tablespoons coconut oil
5 tablespoons chia
1 cup cashews, unsalted
1 cup almonds, unsalted
1/4 cup dark chocolate chips (70 percent cocoa or greater)

In a small bowl, combine chips and oil. Heat in microwave for 1 minute and then stir. Heat the mixture again for 1 minute. Stir again, and place in the refrigerator to thicken a little.

Pour the chia in the blender and blend first. This prevents having little seeds stuck in your teeth for the rest of the day. Plus the nutrients are more easily absorbed by your body when they are pre-ground. Add all of the rest of the ingredients into a blender or food processor. Pulse and stir until mixed, with the nuts remaining a little chunky.

Scoop and roll into 1-inch balls. Prepare a greased or non-stick surface.

Take the chocolate out of the refrigerator. Dip the balls into the chocolate and place onto the greased or non-stick surface.

Place in the refrigerator to harden for at least a half an hour.

Store in an airtight container and eat as desired.

Pomegranate Granola Breakfast Bowl

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Mom is on Good Things Utah this morning, and she will be showing how to make this amazing breakfast! We’ll get the link posted on here tomorrow if your local channels don’t show it.

The pomegranates in this breakfast add nutrition, color, and natural sweetness. We love that this meal is loaded with nutrition and will get you powered up for your day. You can also enjoy it as a snack for an extra power boost. You can use the Raw Granola recipe in the links below if desired. It’s a delicious, easy way to start your morning!


Pomegranate Granola Breakfast Bowl

1 cup plain yogurt or plain Greek yogurt
3–4 tablespoons pomegranate seeds
1 tablespoon chia
1/4 cup granola
2 tablespoons dark chocolate chips (70 percent cocoa or greater), chopped (optional)
Pomegranate seeds, grated chocolate chips, chia, and granola for toppings

Spoon the yogurt into a bowl and then add the pomegranate seeds, chia, granola, and chips. Stir until all combined.

Garnish with desired toppings.

 


 

Looking for more recipes with chia?

VeryBerryCream  Very Berry Cream

nuttybars Nutty Bars

MangopineappleSAlsa Mango Pineapple Salsa

rawgranola Raw Granola

You need a muffin, not a cupcake. (Gluten Free)


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Have I told you that my boys will eat just about anything that is called a muffin? They are picky with so many other foods, but call it a muffin and they’re good. It’s an awesome way to sneak in vitamins. So many muffins are really cupcakes in disguise, but we don’t do that here. Our muffins won’t leave you feeling like you ate dessert.

Don’t these Blueberry Muffins look yummy? They are also nutritious! The great thing about being “grain crazy” as we are is that it’s easy to add a bit of extra nutrition to baked goods. These muffins not only contain blueberries, but they use quinoa flour–a nutritional powerhouse. The quinoa and greek yogurt make these muffins a protein-rich food, perfect for a snack or breakfast that will fill you up.

The quinoa would make these whole grain–except technically quinoa isn’t a grain. It’s a seed.

But thankfully they act as a seed. Where do you get quinoa flour? It seems to be popular these days, and I can find it in my local grocery store. But in case you can’t, you can make your own if you have a bit of quinoa.

To make quinoa flour: After rinsing the quinoa thoroughly in a wire sieve (something I do even if it says it has been prewashed), lightly toast the quinoa in your oven, preheated to 425, until it is dry and golden brown–about 5 to 8 minutes. Alternately, you could toast it in a frying pan on medium-low heat until golden brown. Cooking it this way increases the nutty flavor and gets rid of even more of the saponin–the bitter coating that protects quinoa from birds and other pests. Saponin is actually awesome–it makes quinoa need less pesticides when it is grown. After that, run the quinoa through a grain grinder or high-powered blender until it becomes a fine flour. Voila! Quinoa flour!

Britney


Quinoa Blueberry Muffins

Ingredients
1/4 teaspoon of baking soda
2 teaspoon of baking powder
1/2 teaspoon of salt
1 tablespoon of water
1 egg, beaten
1/3 cup of honey
1 tablespoon of coconut oil
1/3 cup of milk (I used cashew milk)
3/4 cup of plain greek yogurt
2 cup of quinoa flour
1 teaspoon of lemon zest
3/4 cup of blueberries

Directions
1. Heat oven to 350 degrees Fahrenheit. In a small mix together baking soda, baking powder, salt, and water. Stir and set aside.

2. In a medium bowl, mix together egg, honey, and oil until creamy.

3. Stir in yogurt and milk until all blended in.

4. Stir in baking soda mixture, flour, and lemon zest.

5. Fold in the blueberries. Don’t overmix.

6. Scoop into greased muffin tins. Bake for 10 to 15 minutes, or until a toothpick inserted in the center comes out clean.

7. After about 5 minutes, take the muffins out of the tins and let cool on cooling rack.

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Blueberry Cream Smoothie



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What is your favorite way to get your fruit into your diet? My family loves fruit in any form, but sometimes we get to the end of the day and realize that we haven’t had as balanced of a diet that day as we meant to. When this happens, we often add a smoothie to our dinner. I have four little boys, and they are not easy eaters. My oldest is particularly picky (I honestly think his food sensitivities are genetic. From his dad’s side, of course. 🙂 But they all will eat smoothies. Except for the random exclusion of one because the color is too (insert adjective here). Or something. But in general everybody welcomes the smoothie.

This smoothie not only helps with fruit, but it adds a bit of veggies to your meal. If you’ve ever added spinach to a smoothie, you know that it tastes great. Spinach is sweet and light and has lots of amazing vitamins you won’t want to miss out on, like vitamins K, A, C, and B, and lots of valuable minerals. Popeye didn’t get strong off of it for nothing!

Besides dinner, this makes a great breakfast on a busy day. If you prepackage your ingredients in freezer bags, already sorted, in the morning you just have to dump the things in the blender. Spinach freezes well, so it can also be added to your prepared bags!

Britney


 

 

Ingredients
1/2 cup of frozen blueberries
1 cup of fresh spinach
1 teaspoon of vanilla
1 frozen banana
1 tablespoon of chia

Directions
1. Pour all of the ingredients into the blender and blend until smooth.
2. Enjoy its creamy and delicious flavor! (Yes, we had to make up another step because it’s so easy to make!)

Lemon Quinoa and Chicken



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Mmmm. Tell me that picture doesn’t make your mouth water. Are you a quinoa aficionado? This dish is a perfect blend of vegetables and lemon zing, which is always welcome on a winter day. Don’t lemons in the winter just make you feel a little bit better about the cold? I think it’s something I genuinely crave this time of year.

If you are in love with quinoa, or would like to be a little more, you’ll love our Quinoa Crazy, our cook book that includes quinoa in every recipe. And until December 5th, you can get it for 40% off at Familius.com by entering the code FamiliusFamily. Familius did an amazing job on it, and you will love it. It is beautiful. (And gluten-free!)

But back to the recipe, this is a great, fast dinner option that won’t get more than one skillet dirty. Add this to your 30-minute meal list! On a week when you probably help prepare the most elaborate meal of the year, that is definitely a blessing.

Cherie


 

 

Ingredients
3 tablespoons of olive oil
1 1/2 pounds of chicken tenders
1/2 onion, thinly sliced
2 cloves of garlic, minced
1/2 teaspoon of salt
1/4 teaspoon of pepper
1 teaspoon of thyme
1/4 teaspoon of rosemary
1/4 teaspoon of marjoram
1 16 oz package of frozen stir fry vegetables
3 cups of tri color quinoa cooked
1/2 lemon thinly sliced
garnish with additional lemon slices

Directions
1. Heat up the oil in a large skillet. Add the chicken cook until throughly cooked light brown.
2. Stir in the onions, garlic, salt, pepper, thyme, rosemary, marjoram at the end of cooking the chicken. Let the onions get soft.
3. Toss in the vegetables, quinoa and the lemons and let cook together for about 5 minutes. Serve warm. Garnish with more lemons if desired.

Almond Butter Bites

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I love a quick, healthy snack, clean-eating snack. It can be so easy to grab something unhealthy when you are in a rush and hungry, but snacks like these help prevent that binge of unhealthiness. These treats are not only super easy to make, but they freeze well, making a cold snack, or even a quick after-dinner dessert when you just need that little bite of something sweet.

Here are some tips about healthy snacking:
1. Have something ready to go! Snacks like this will help you not fall into the temptation of a bag of potato chips or pack of cookies.
2. Keep healthy snacks at eye level in the fridge and cupboard. You often eat what you can see first. My grandparents often kept a bowl of carrots in the refrigerator the summer we lived at their house and I don’t remember eating as many carrots or enjoying them so much as I did then!
3. Fruit and veggies are best. Work on getting those into your diet first (and by diet I mean the foods you eat, not a regimen you follow for a short period of time).

Britney



Ingredients

2 tablespoons of chia
2 tablespoons of flax seeds
1/4 cup of dark chocolate chips
1 cup of almond butter

Directions
1. Blend all the chia, flax and chips in the blender until all combined.
2. Then pour in the almond butter and blend until a creamy mixture. It will take some pulsing and stirring.
3. Roll the mixture into small balls or drop in dollops on non stick surface.
4. Place in the freezer to harden. I love to have them for a wonderful little snack when I need a yummy healthy treat. They could also make a healthy dessert.

Fried Rice with Vegetables (Brown Rice)

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My husband kept asking “What’s in this rice?” in an amazed sort of voice. We eat a lot of brown rice, so this was a good change. The picture doesn’t quite show the details, but this rice contains all sorts of yummy pieces in it. It’s a healthy, clean eating version of fried rice that you will love.

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Also, we are so excited that our publisher, Familius is running a Friends and Family sale this holiday season! And since you are our friends, we’d like to share it with you! This means you can get our books for 40% percent off until December 5th. Grain Crazy, Quinoa Crazy, and Chia Crazy, and our Grain Crazy app all make great gifts for your friends that eat love healthy food!

 



Ingredients
3 tablespoons of oil
3 green onions, chopped
1/3 of purple onion chopped finely
1/2 leek chopped in small pieces
2 zucchini, diced
2 tablespoons of oil
5 eggs
dash of salt
2 tablespoons of light soy sauce
4-5 cups of cooked brown rice
salt and pepper to taste
soy sauce for topping

Directions
1. In a bowl beat the eggs with the salt.
2. In a frying pan or wok heat up the oil.
3. Pour the vegetables into the hot oil. Stir and cook about 2 to 3 minutes. (Until softened) Take out of the pan and set a side. Keep cover and hot.
4. Heat the remaining oil in the pan and scramble the eggs.
5. Pour in the cooked rice in with the eggs. Add the soy sauce. Toss in the vegetables.
6. You can serve hot or cold. We enjoyed soy sauce on it. I think next time Yum!

(For non vegetarian you could add some cooked shrimp at the end.)

 

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Mini Crustless Pumpkin Pies (Gluten Free)

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Thanksgiving is coming up! Have you started making preparations? My siblings and I will not all be spending Thanksgiving day with my mom and dad, so my mom (Cherie) sent out an email today to all my siblings to plan a Thankful Feast this Sunday in lieu of Thanksgiving Day. We are all deciding what to bring and voting on her poll of turkey or salmon for dinner. Shocker, I know! Can we be less traditional? 🙂 We’ve had votes both ways, so it will be interesting to see how it turns out. I am voting salmon. I love turkey, but I LOVE my mom’s salmon. But back to dessert.

How do you feel about pie? It seems Thanksgiving and pie always have to go together, but not everyone loves pie as much as the next person. Is it the crusts? If that is your hangup, you will love this pumpkin number. No crust! And in the cutest mini pie form. Just delicious, healthy pumpkin goodness throughout, with a fresh coconut milk cream on top. How can pie be healthy? Well, I’m not exactly encouraging you to eat the whole batch–even healthier desserts can add up, but you won’t find white flour, gluten, or white flour anywhere in these babies. They are also dairy free. (And they are cute, little, muffin-sized babies.) And that’s better than any other Thanksgiving dessert you’ll find at the dinner table.

Gluten Free: Just a note on gluten free if you’re unfamiliar with cooking that way and are serving a guest. Make sure you buy oat flour that is specifically marked as gluten free. While oats never contain gluten, they are often processed with products that contain gluten, such as wheat. Save them a lot of pain and discomfort and get the stuff that hasn’t been cross contaminated!

Happy Thanksgiving back! (Two points for knowing that movie.)

Britney


 

Ingredients
1 cup of canned pumpkin
3/4 cup of oat flour (gluten-free)
1/2 cup of honey
1 eggs
3/4 cup of canned coconut milk
1 1/2 teaspoons of pumpkin pie spice
1/2 teaspoon of baking soda
1 tablespoon of cornstarch
1 teaspoon of vanilla
whipped coconut milk*

Directions
1. Heat oven to 350 degrees Fahrenheit. Spray muffin pan with cooking spray.
2. Pour all the ingredients into a blender or bowl except for the whipped coconut milk.
3. Pulse in the blender until smooth. If you don’t use a blender, blend in a bowl with a hand mixer until smooth.
4. Pour into the muffin pan until about 1/4 or 1/2 inch from the top. The blender works perfect to pour it into the tin.
5. Bake 20-25 minutes until a knife comes out clean when you stick it in the center of the pie.
6. Take out of the oven when done. I used a plastic knife to go around the edges of each pie. Scoop out gently. Place on cooling rack until cool.
7.  Just before serving put a dollop of cream on top of each pie if desired. They taste good plain, too. Enjoy. Refrigerate leftovers.

*To make whipped coconut milk, chill the coconut milk in the fridge for at least 6 hours. Then pour the milk into the blender and blend until whipped. Add a 1/2 teaspoon of vanilla and a tablespoon of sweetener.

 

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Homemade Roasted Tomato Basil Soup

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This soup is officially our favorite. We have made this so may times! This is one of my favorite soups to order at restaurants. I am so excited to be able to make roasted tomato soup at home, and to know what all the ingredients are in it. This is REAL FOOD!!! The soup has gone over well with my family and it is a nice healthy dinner. Serve it with a little bread and a nice green salad and you have a great meal. It has been fun to learn how to roast tomatoes too. It is very easy. Its like cooking spaghetti sauce–you can add your own touch to it. 🙂

This soup also makes a great freezer meal. Make extra and freeze it for a night when you don’t have time for all the tomato roasting. You’ll be glad you did!

Cherie


Ingredients
3 lbs Roma tomatoes (Little less or little more works too)
1/4 cup of olive oil
2 teaspoons of salt
3/4 teaspoons of pepper
1 white onion, chopped (I just chopped in the blender)
5 garlic cloves, pressed
1 tablespoon of butter or vegan butter
1/8 teaspoon of crushed red pepper flakes
1 (28 oz) can of roasted tomatoes whole or crushed (I used fire roasted. Yum!)
5 or 6 fresh basil leaves
1 tablespoon of dried thyme
3 to 5 tablespoons of dried basil leaves
4 cups of water (add more if it is too thick)

Directions
1. Heat oven to 400 degrees Fahrenheit. Toss tomatoes that have been sliced in 1/4 pieces, into a bowl with olive oil 1 tablespoon of basil and a little salt and pepper. Spread on cookie sheet. Roast 45 minutes. Don’t let them burn.

2. In a large pot heat on medium heat, add onions, garlic, oil, butter, and red pepper flakes until golden brown. Add the canned tomatoes, spices, and water. Then add the oven roasted tomatoes too. Bring to boil and then simmer about 35 minutes or until thickened. The flavor gets better as it cooks. I put the large chunks of tomatoes and some liquid into a blender and pulse for a few seconds to make the texture of the soup more smooth.

3. You can add more spice if you prefer. Serve or freeze for later.

Serves 8