CHIA SEED PUDDING

Ingredients
2 1/2 cups almond milk or hemp milk
3 tablespoons maple syrup
1/2 cup chia seeds (3 ounces)
1/2 teaspoon finely grated lemon zest

Preparation
In a 1-­‐quart jar, combine the almond milk with the maple syrup.
Close the jar and shake to combine.
Add the chia seeds and lemon zest to the jar, then close and shake well.
Refrigerate until very thick and pudding-­‐like, at least 4 hours or overnight, shaking or stirring occasionally.
Serve the pudding in bowls.

Alterations
Simmer cinnamon, star anise and cardamon for 10 mins.
Do not boil.
Add cacao or vanilla.
Experiment have fun.

MAKE AHEAD
The pudding can be refrigerated for up to 3 days.

Benefits
Combat Diabetes
Chia is being studied as a potential natural treatment for type-­‐2 diabetes because of its ability to slow down digestion.
The gelatinous coating chia seeds develops when exposed to liquids-­‐can also prevent blood sugar spikes.

Get More Fibre
Just a 28-­‐gram or one-­‐ounce serving of chia has 11 grams of dietary fibre — about a third of the recommended daily intake for adults.
Adding some chia to your diet is an easy way to make sure you're getting a good amount of fibre, which is important for digestive health.

Stock Up On Omega-­‐3
Chia seeds are packed with omega-­‐3 fatty acids, with nearly five grams in a one-­‐ounce serving.
These fats are important for brain health.
"There's better conversion of omega 3s into the plasma or into the food than with flax seed,"said researcher Wayne Coates.

Stronger Teeth And Bones
A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, which puts your well on your way to maintaining bone and oral health, and preventing osteoporosis.

Don't Forget Manganese
Manganese isn't a well-­‐known nutrient, but it's important for our health: it's good for your bones and helps your body use other essential nutrients like biotin and thiamin.
One serving of chia seeds, or 28 grams, has 30 per cent of your recommended intake of this mineral.

Plenty Of Phosphorus
27 per cent of your daily value for phosphorus, chia seeds also helps you maintain healthy bones and teeth.
Phosphorus is also used by the body to synthesize protein for cell and tissue growth and repair.

Pack In The Protein
Chia seeds also make a great source of protein for vegetarians and don't have any cholesterol.
One 28-­‐gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value.

Fight Belly Fat
Chia's stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat according to Live Strong.
This type of resistance can also be harmful for your overall health.

Get Full. Faster
Tryptophan, an amino acid found in turkey, is also found in chia seeds.
While tryptophan is responsible for that strong urge to nap after a big Thanksgiving dinner for example, it also helps regulate appetite, sleep and improve mood.

Improve Heart Health
According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol.
All good news for your ticker!

SUNFLOWER SEED PATE

Makes about 2 cups

Sunflower seeds are a good source of protein, calcium, iron, magnesium, selenium, zinc, folate, vitamins A, D and E.  This is a great spread for eating with raw vegetables.

1 1/2 cups sunflower seeds, soaked overnight*

3 cloves garlic, peeled

4 scallions, chopped

1/2 cup lemon juice

1/4 cup tahini

2 Tablespoons tamari

1/2 cup fresh parsley, chopped

pinch cayenne pepper (optional)

In a food processor, process the soaked sunflower seeds with the garlic until garlic is minced. Add scallions, lemon juice, tahini, tamari, parsley, and cayenne until the mixture is a smooth paste.

* Soaking the seeds overnight makes them more digestible and easier to blend into a creamy paste. Discard soaking water and rinse seeds well with fresh water, removing hulls that have come off.

SPICED RED LENTIL, TOMATO, AND KALE SOUP

 Yield: 5.5- 6 cups

Ingredients:

·       1 tsp coconut oil (or avocado oil)

·       2 large garlic cloves, minced

·       1 sweet onion, diced

·       3 celery stalks, diced

·       3 carrots, diced

·       2 tsp fresh ginger, diced

·       1 bay leaf

·       1 & 1/4 tsp ground cumin

·       2 tsp chili powder

·       1/2 tsp ground coriander

·       1/4-1/2 tsp smoked sweet paprika, to taste

·       1/8th tsp cayenne pepper, or to taste

·       14-oz can diced tomatoes

·       5-6 cups vegetable broth, more if desired

·       1 cup red lentils, rinsed and drained

·       fine grain sea salt and pepper, to taste

·       2 handfuls torn kale leaves or spinach

1. In a large pot, sauté the onion and garlic in oil for about 5-6 minutes over medium heat. Add in the celery and carrots and sauté for a few minutes more.

2. Stir in the bay leaf and the spices (cumin, chili powder, coriander, paprika, cayenne). You can add half the spices and add more later if you prefer.

3. Stir in the can of tomatoes (including juice), broth, and lentils. Bring to a boil, reduce heat, and then simmer, uncovered, for about 20-25 minutes, until lentils are tender and fluffy.

4. Stir in kale or spinach and season to taste adding more spices if you wish.