Cherry Almond Chia Seed Pudding

I visited my naturopath, Kelsey Duncan at Natural Solutions about a week and a half ago and she thought that Chia pudding would be a great addition to my diet in order to add some good fats and fibre into my nightly routine. So I have tried a few versions; Chocolate Banana and now this Cherry Almond version and so far this one’s my fave! If you have an issue with texture feel free to blend this all up together for a smoother pudding. I personally prefer the little bite of the seeds whole. But to each their own. Feels like dessert but you get the green light to have it midweek…which is always a treat 😉

Cherry Almond Chia Seed Pudding (make 4 servings):
2 cups unsweetened vanilla almond milk
1/2 cup frozen cherries, chopped (or keep whole if blending)
1 tsp pure powdered Stevia (more or less to appeal to your taste)
1 tsp vanilla extract
1/2 cup chia seeds

4 tsp pure maple syrup (less or omit, base this on your taste)

Non Blended Version:

1) Combine the almond milk, Stevia, vanilla, maple syrup and chia seeds together in a bowl. Let sit then stir again after 5 mins. Cover and refrigerate at least 3 hours or ideally overnight. When ready to serve, top with 1/4 of the cherries (chopped).

Smoother Blended Version:

*Blend the cherries, almond milk, stevia, maple syrup and vanilla until creamy and smooth. Add the chia seeds in and whisk to combine. Let rest for 5 minutes then stir again. Cover and refrigerate at least 3 hours or overnight*

Macronutrient Beakdown (per serving):

Calories-165

Fat-7g

Carbohydrates-17g

Protein-7g

Fibre-11g

Sugar-6g

Chocolate peanut butter cups

We all have sweet cravings and those of you trying to stick to a keto diet may find it hard to not cave and grab a cookie or sweet sugary treat. Thanks to Kylee (our PiYO instructor and great friend) we now have a great alternative dessert or snack that can fill that sweet void and conquer cravings while staying on track. Think healthy peanut butter cups you can have every day…need we say more?! We didn’t add any stevia to ours but for a sweeter version of these feel free to add some liquid or powdered stevia (we prefer the taste of powdered and buy ours at New Age downtown…where ever you get it just make sure it’s pure Stevia!)

1 cup cocoa powder 

1 cup all natural peanut butter (or raw nut butter of choice)

1 cup coconut oil

1) Melt all ingredients in a pot until combined. Spoon 1 tablespoon portions into muffin cups and then put in the fridge to set. Enjoy once they are solid and store in the fridge to keep them from melting/softening. 

Macronutrient Breakdown (per serving=1 cup):

Calories-69

Fat-8g

Carbohydrates-2g (net carbs-1g)

Protein-1g

Sugar-NONE!

Maple Vanilla Nut Latte Protein Balls

A great client of ours (Danielle) brought this recipe from Cottercrunch.com to our attention last week and it was perfect timing! We had just run out of Daryls Protein Bars and needed something to tide us over. I tend to find that many protein ball recipes and even most Daryls bar flavours taste similar. But this recipe for Maple Vanilla Latte Protein Balls definitely provides a delicious and new flavour combo we haven’t had before. Just make sure you have some self control before you make these as it would be easy to eat the whole lot in one go!

See original recipe at https://www.cottercrunch.com/no-bake-maple-vanilla-latte-protein-bites/ and our JM adjusted recipe below:

Maple Vanilla Nut Latte Protein Balls (Gluten Free)

1/4 cup finely chopped nuts (we used walnuts cus, well…maple walnut! But you could use another type for a different flavour)
1/3 cup almond meal

1/3 cup coconut flour (although you could use only one type of flour if you like)
1/2 cup natural nut butter (we used peanut butter but Danielle said Almond was even better!)
1 tbsp ground coffee (we used the Organic coffee from CostCo but any work)
1/3 cup Vanilla Protein of choice (we used Bluestar IsoSmooth Vanilla Dream, will need extra for coating)
1/4 cup maple syrup (you can also use honey)
1/2 tsp pure vanilla extract (or you could use maple extract if you want it maple-ier

1) Chop nuts in food processor or on a cutting board if you’re like me and don’t want to wash a food processor after! Just make sure it’s finely chopped.
2) Transfer into a large bowl and add in all the remaining ingredients and mix well using your hands. Roll into 18 bite sized balls. Freeze to set then toss in extra protein powder or coffee or you could drizzle 80-90% dark chocolate over them for more crunch if you like (we didn’t do this but it would make them even better I’m sure!)
3) Store in the fridge or freezer if you want them colder.

*Depending on the type of flour and nut butter you use, you might need to adjust the amount. Add all in bowl, then if batter is too thin, add in more almond flour. If batter is too thick, add more honey or nut butter*

Macronutrient Breakdown (per ball):

Calories-99

Fat-6g

Protein-4g

Carbohydrates-6g

*Sugar-3g

*Fibre-2g