Tag Archives: Chia Seeds

No Bake Cashew Raspberry Energy Bites – Serves 6+

Posted by The FitBonVivant in Food & Fitness, Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , , , ,

Summer may be winding down, but the temperatures are still rising, especially in Texas.  Bikini season is still going and that means healthy eats!  However, if you’re like me, bikini season is all day, every day.  These flavor rich bites are a fantastic addition to your morning routine if you’re looking for a workout boost, post-workout snack, or mid-day snack for extra energy.  Not only are the bites easy to make but they are packed with ‘good for you’ nutrients and mouthgasmic worthy.  If you like berries and nuts – this creation is definitely for you.

Now let’s talk shop.  These bites contain: chia seeds, coconut flakes, cashews, raspberries, dates, protein powder, a banana, and some water.  Basically these bites are a mouthful of antioxidants and protein with natural sweet flavorings.  Next time you’re opting for store bought energy balls, snacks, or protein bars with ingredients that are unpronounceable or contain numbers, try these, you’ll know exactly what you are eating.

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Ingredients:

  • 2 cups raw cashews (soaked/drained)
  • 1 cup raspberries (frozen or fresh)
  • 1 medium banana (fresh)
  • 2 heaping tablespoons unsweetened coconut flakes
  • 5 large medjool dates (pits removed)
  • 1 tablespoons chia seeds
  • 3 tablespoons warm water
  • 1 scoop Vanilla Vega Protein Powder (this protein powder can be found just about anywhere – Target, Amazon, Whole Foods, Vitamin Shoppe, Costco, and GNC)

Methodology:

  1. Toss cashews and water into a blender and pulse/blend until soft.
  2. Add coconut flakes, banana, and dates to the nut mixture then pulse/blend until the mixture is homogeneous.
  3. Remove cashew mixture from the blender.  Fold in the raspberries and chia seeds utilizing a fork.  Use the fork to mash up some of the berries so that they are not whole.
  4. Line a cooking sheet with parchment paper.
  5. Use a tablespoon to create scoops to drop on the parchment paper.  Aim to make each portion half the size of the tablespoon utilized.
  6. Freeze for 4-5 hours then remove from the freezer and store in a parchment paper lined airtight tupperware container.
  7. Now you’ve got energy bites whenever you want!
  8. Time to get energized.

xxx – Sarah

Power Chiii Breakfast – Serves 1

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , ,

To start your day right…  Treat your inner ‘chi’ right with some breakfast that will awaken your taste buds.  If you’re anything like me – breakfast needs to be quick, tasty, and filling.  Impossible?  No.

This is a dish that can be made almost all the time because it calls for variety!  For me, I utilize different fruits for the sweet and colorful aspect (bananas, berries, or stone fruits such as nectarines or peaches) OR I change up the protein base by alternating nut butters (cashew, almond, or peanut – absolutely love all of Justin’s butters) or protein powders (soy-free or egg powders – I prefer Jay Robb Egg White Protein Powder).

Oats and chia seeds are the kicker in this dish – the gluten-free powerhouse!  Oats are one of the whole grains according to the January JAMA Internal Medicine that reduces premature death from all diseases such as cancer or cardiovascular disease.  To be deemed ‘gluten-free,’ as of 2013 the FDA has mandated that items that contain wheat, barley, rye, or other gluten-like ingredients, be void OR must be less than 20 PPM of gluten.  This labeling also makes like much easier for those with Celiac Disease and inherently MUST avoid gluten rather than those that are following various fad or elimination diets.

Chia seeds are packed with omega-3 antioxidants, minerals, fiber, and vitamins.  These tiny little seeds when wet are hydrophilic thus they absorb water/fluid and inflate/puff up and trick our stomachs into satiety/fullness.  Therefore chia seeds also help with hydration and weight loss.  Like I said, they are the kicker in this dish!

The pop of color credit of the day goes to… NECTARINES!

The pop of color credit of the day goes to… NECTARINES!

Ingredients

  • 1/4 cup oats
  • 2 tbsp chia seeds
  • protein base (1 scoop protein powder or 1-2 tbsp nut butter)
  • 1 whole fruit – can be sliced, diced, or minced
  • 1/4 cup almond milk
  • To taste: nutmeg or cinnamon

Methodology

  1. In a dish or jar combine oats and chia seeds then mix well with the almond milk.
  2. Stir in the protein-base.
  3. Top with the fruit and spices then cover with the lid to the jar or with clear wrap.
  4. Refrigerate overnight or for at least 1-hour minimum to allow the chia seeds to be saturated.
  5. Grab a spoon, mess up the pretty fruit layer on top, or if you’re like me, try to drink aka slurp as you drive…!  Enjoy 🙂

xxx – Sarah