Chocolate Chia Pudding in a Pinch

Chocolate Chia Pudding in a Pinch

Breakfast | Dessert | Snacks

Chocolate Chia Pudding in a Pinch

This is a recipe for those times when you just need to eat something, fast. Whether you need an easy breakfast, a quick pick-me-up snack or just a healthy dessert option to satisfy chocolate cravings, this is my go-to recipe. It also works well as a ‘prepped ahead’ recipe. So you can make it in the morning for an afternoon or evening snack or make it the night before ready for breakfast.

Recipe

Chocolate Chia Pudding

Portion: 1

Ingredients: 

  • 1 cup (240ml) nut milk
  • 1/4 cup (4 tbsp) chia seeds
  • 1 tbsp chopped dates
  • 2 tsp cacao or cocoa powder
  • 1/4 tsp vanilla extract

Optional:

  • 1/2 banana
  • Chopped nuts (e.g. hazlenuts)
  • 1/4 tsp blackstrap molasses
  • Toppings; fresh berries, almond flakes etc

Instructions:
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  1. Add a little dash of the nut milk into a yoghurt pot, jam jar or small glass. Add the cacao or cocoa powder and mix into a smooth paste.
    .
  2. Add the remaining milk (1 cup or 240ml) along with the chia seeds (1/4 cup or 4 tbsp), chopped dates (1 tbsp) and vanilla extract (1/4 tsp). Give it a stir.
    .
  3. If using banana, mash this and mix in. Add your chopped nuts or other extras if using.
    .
  4. Leave for 10-15 mins (so that the chia seeds can absorb the liquid) before eating.

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Chocolate Banana Pancakes (Vegan & Gluten-Free)

Chocolate Banana Pancakes (Vegan & Gluten-Free)

Breakfast | Dessert

Chocolate Banana Pancakes

(Vegan & Gluten-Free)

Chia seeds are a great alternative to eggs when cooking thanks to their ability to absorb liquid and become gel-like. Much the same as a traditional pancake recipe, this vegan version follows the 3 – 2 – 1 rule, making it easy to remember: 300ml nut milk, 2 tbsp chia seeds, 100g gluten-free flour. You can then adjust the flavour as you like!

Recipe

Chocolate Banana Pancakes

Portion: 4 pancakes

Ingredients: 

  • 300ml nut milk
  • 2 tbsp chia seeds
  • 1/2 cup (100g) gluten-free flour*
  • 1 banana 
  • 3 tbsp cacao or cocoa powder
  • 2 tsp date, maple syrup or honey and/or a small handful of chopped dates
  • 1 tsp baking powder
  • Pinch of Himalayan salt
  • Avocado oil for cooking 
  • Optional: 1 tsp blackstrap molasses
  • Topping: Chopped banana and/or fresh or frozen berries 

The gluten-free flour I use contains the thickener, xanthan gum. If yours does not,  you can add 1/2 tsp xanthan gum.

Instructions:

  1. In a large mixing bowl, add the nut milk (300ml) and chia seeds (2 tbsp). Leave for 5 minutes. You may wish to put the oven on low to keep the pancakes warm.

    .

  2. Mash a banana (1) and add this to the mix with the remaining ingredients:

Gluten-free flour (1/2 cup or 100g)
Cacao or cocoa powder (3 tbsp)
Baking powder (1 tsp)
Date, maple syrup or honey (2 tsp) and/or chopped dates (small handful)
Pinch of Himalayan salt
Optional: blackstrap molasses (1 tsp)

Give the mix a good whisk.

3. Add a drizzle of avocado oil to a small frying pan on medium heat. Add 1/2 cup of pancake mix and level out with a spatula. Drop the temp and cook until firm on the underside. Flip the pancake over and cook the other side. 

4. Repeat the process for the remaining pancakes. You can place them on a plate in the oven to keep warm.

5. Add sliced banana and berries as the topping. Enjoy 🙂

the endo diet
lifestyle

endometriosis self-care

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Green Body Mojo and its publications are strictly informational and not intended as medical advice, nor a substitution for medical advice. For medical advice, diagnosis and treatment please consult your physician or other qualified health providers. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

© 2017-2018 Green Body Mojo LTD

Overnight Chia Pudding (Original flavour) – Takes 2 Minutes To Make!

Overnight Chia Pudding (Original flavour) – Takes 2 Minutes To Make!

Breakfast

Overnight Chia Pudding
(Original flavour)

“Chia” means strength in ancient Mayan and these seeds were highly prized for their ability to support and sustain long-distance running. For women’s health, it’s worth noting that these wonder seeds contain 3 times more spinach than iron, are a complete protein as well as a source of calcium, fibre and omega fatty acids. Due to their ability to rapidly absorb 9-12 times their volume in liquid, they make the ideal “glue” for plant-based recipes, such as the Grab-and-Go Energy Bars.  (Linseed (flax) has similar properties, however, due to the high levels of phytoestrogens in linseed, may not be the best option for those with oestrogen dominance, so I use chia instead.)

Recipe

Chia Pudding
(Original Flavour)

Portion: 1

Ingredients: 

  • 1 cup nut milk (200ml)
  • 1/4 cup (4 tbsp) chia seeds
  • 1 tbsp chopped dates
  • 1/4 tsp vanilla extract
  • Banana or berries as topping
  • Optional: any extra toppings such as chopped nuts.

Instructions:

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  1. Pour the milk into a glass or jam jar.

    .

  2. Add the chia seeds (1/4 cup/4 tbsp), chopped dates (1 tbsp) and vanilla extract (1/4 tsp) and give it a stir.

    .

  3. Place in the fridge overnight (or for at least 15 minutes if you can’t wait).

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  4. Top with some fresh berries or slices of banana. You can add any extra you like such as chopped nuts.
    .
  5. Give it a stir when you eat it as the chopped dates will have fallen to the bottom.

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Green Body Mojo and its publications are strictly informational and not intended as medical advice, nor a substitution for medical advice. For medical advice, diagnosis and treatment please consult your physician or other qualified health providers. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

© 2017-2018 Green Body Mojo LTD

Decadent Nut Butter Hot Chocolate

Decadent Nut Butter Hot Chocolate

Drinks

Decadent Nut Butter Hot Chocolate

I just felt the draw of hot chocolate today so I made this! The nut butter gives it a thick texture and, as it’s free from refined sugar, not so naughty after all! Plus, the good fats found in nuts can help regulate hormone balance.

 

Recipe

Nut Butter
Hot Chocolate

Portion: 1

Ingredients: 
.

  • 2 cups nut milk (I used almond, but hazelnut would work well)
  • 1 tbsp nut butter 
  • 3-4 tsp cacao or cocoa powder
  • 1-2 Medjool dates (or 1 tsp date syrup)
  • 1/2 tsp blackstrap molasses 

Instructions:

  1. Place all ingredients in a blender and blend until smooth.

    .

  2. Heat the mixture in a pan, and that’s it 🙂

Health Notes

Nut butter

Nut butter is a source of protein and healthy fats, needed for creating a strong, lean body.

Beware, not all nut butter is created equal. Nut butter should have one ingredient: nuts – no extra oils etc.

Blackstrap molasses

Blackstrap molasses are a source of calcium, magnesium and iron, all of which are important minerals for women’s health. 

Calcium and magnesium help build strong bones, which is particularly of interest for those taking hormonal treatments that may result in bone loss.

Regular, prolonged or heavy bleeding can cause low iron levels, so it’s important to keep topped up. Since iron is involved in the transportation of oxygen throughout the body, healthy iron levels are paramount to prevent fatigue and low energy.

 

 

Medjool dates

Sugar is best consumed with its fibre, so while I do have date syrup, fresh Medjool dates are preferable and they make an amazing natural sweetener.

Apple, Blackberry & Almond Crumble

Apple, Blackberry & Almond Crumble

Dessert

Apple, Blackberry & Almond Crumble

Refined sugar is one of the top ingredients in most traditional crumble recipes. I’ve just browsed a number of recipes that range between 70g on the conservative side to over 200g of sugar! This recipe favours the flavours of the apples and berries and contains just 4 tsp date syrup! That’s 1 tsp per serving.

Recipe

Apple, Blackberry & Almond Crumble

Portion: 4

Ingredients: 

  • 2 large cooking apples 
  • 350g frozen blackberries
  • 50g gluten-free oats
  • 30g almonds
  • 20g seeds of choice
  • 20g flaked almonds 
  • 2 tbsp coconut oil 
  • 4 tsp date syrup
  • 2 tsp cinnamon 
  • 1 tsp maca 

You can save some of the crumble topping and compote to make the Berry Granola Yogurt.

Instructions:
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  1. Set the oven to 150 degrees C.

    .

  2. Dice your 2 cooking apples and place these in a pan with 2 tsp date syrup and 100ml water. Simmer for 5 mins. 
    .
  3. Add the frozen blackberries to the pan with a couple dashes of cinnamon and simmer for a further 10 mins.

    .

  4. Blend the almonds (30g) and seeds (20g) into a powder.

    .

  5. Combine the powder with rest of the remaining dry ingredients (50g oats, 20g flaked almonds, 1 tsp maca, 1 tsp cinnamon).

    .

  6. Once well mixed, add the 2 tsp date syrup and rub together with 2 tbsp coconut oil (you do not need to melt the coconut oil before use).

    .

  7. Bake for 20 mins on the middle shelf. 

Beat The Morning Blues with this Berry Yoghurt Granola

Beat The Morning Blues with this Berry Yoghurt Granola

Breakfast

Berry Yoghurt Granola

Quick, simple and easy, this breakfast option is a bountiful source of antioxidants, fibre, protein and good bacteria – for a happy, healthy mind and body.

Recipe

Berry Yoghurt Granola

Portion: 1

Ingredients: 

  • 100g granola 
  • 200ml coconut yoghurt or kefir
  • 2 handfuls of fresh or frozen berries
  • Fresh berries to top

Variation: Cooked apple & berry compote 

  • 1/2-1 cooking apple 
  • 1 handful of fresh or frozen berries
  • 1 tsp cinnamon
  • 1/2 tsp date syrup

Instructions:

  1. If you are having this on-the-go or just want it to look pretty, use a glass jar such as a yoghurt pot or jam jar, otherwise, a regular bowl will suffice!
    .
  2. To make the berry compote, simply blend the berries. I don’t add sweetener to berries here.

    If you are making the cooked apple & berry variation, chop the cooking apple into small pieces (1/2 or use it all if you have no other use of it) and place it in a pan. Add just enough water to cover the bottom of the pan and cook on a low heat with the lid on. Once soft, add the cinnamon (1 tsp), date syrup (1/2 tsp) and blended berries. Mix together.
    .

  3. Spoon a layer of yoghurt or kefir as the base, add a layer of berry compote over this and then a layer of granola. Repeat until you have used up all of your ingredients. 

Serving suggestion: Top with fresh berries 🙂

Storing: As this only takes a couple minutes to put together, it’s best to store each element separately. If you have any leftover apple & berry compote, you can store this in air airtight container in the fridge and use for breakfast the next day.

 

Health Notes

Granola

DIY Granola contains healthy fats in the form of nuts and seeds as well as being a source of plant-based protein, important for supporting the liver to function optimally.

Live (Dairy-free) Yogurt or Kefir

A happy gut is the foundation of a happy body! Chronic digestive issues such as leaky gut, food intolerances and bloating alongside infections such as Candida are often associated with endometriosis and chronic fatigue. Tipping the scales in the favour of good bacteria was of utmost importance to me in healing from CFS and managing my endometriosis and can greatly impact the whole body – including mood.

 

Berries

Research is being conducted into how polyphenols (found in berries) can help preserves bone density after the menopause. Since hormonal treatments for endometriosis may play a part in bone-loss, this is of interest!