Tag Archives: chia

Finding the Right Ratio: Basic Chia-Yogurt Mix

1 Oct

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I publicly announced my dabbling with chia pudding over the summer. Even though I adore chia seeds sprinkled in smoothies and oatmeal and baked goods, for a long time, I could not bring myself to adore chia pudding. Finally, after gleaning through what seemed like a zillion different variations on chia pudding and nixing the few not-so-great combos I tested at home, I found my go-to ratio that I truly do adore:

2 tablespoons chia seeds to 2/3 cup yogurt-water mix (a heaping 1/3 cup plain Greek yogurt + a scant 1/3 cup water)

I think the yogurt is really key. The thickness of the Greek yogurt provides a nice consistency, and the water loosens things ever so slightly. Mix everything in a jar the night before. The next morning, spoon the mixture into a bowl (or keep in the jar for an on-the-go breakfast) and add toppings! Coconut chips, granola, fruit, and nut butter are my go-to’s.

The berries in the picture above were frozen and I heated them in the microwave for 20-30 seconds. Sometimes I toss the berries in when they are still frozen. Different strokes.

Last month, I attended an acai bowl class at Sweetgreen taught by Ksenia of Breakfast Criminals. Her class inspired me to start “decorating” my breakfast, and I definitely feel more excited about eating when my bowl/plate looks colorful and pretty.

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I have been eating variations of my Basic Chia-Yogurt mix for the last month, at least two or three times a week, so I can now say that this ratio has been well-tested and given my seal of approval.

Sometimes I use a mix of chia, buckwheat, and hemp seeds instead of plain chia seeds. Change it up. Use the Basic Chia-Yogurt Mix as your starting ratio, then add in whatever looks good.

Basic Chia-Yogurt Mix

serves 1

The night before, mix together in a jar:

2 tablespoons chia seeds

heaping 1/3 cup plain Greek yogurt 

scant (aka slightly less than) 1/3 cup water

Stir, let it sit for 5 minutes, then stir again and place in the refrigerator overnight.

The next morning, either keep the chia-yogurt mix in the jar, or pour it out into a bowl. Sprinkle in your favorite fruity/crunchy/creamy toppings. I like a sprinkle of each of the following:

granola // coconut chips // fruit (fresh, frozen, or dried) // nut butter 

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Yogurt Chia Parfaits

1 Aug

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I bought a 24-pound watermelon. Luckily, I purchased this fruit-the-size-of-a-small-child at my corner store, so I only had to carry the monster up one block. Yes, I know that smaller watermelons exist, but I wanted and I needed and I had to have a watermelon at that very moment when I walked by the store.

Besides munching on cold melon cubes right from the fridge, I am brainstorming creative ways to use my giant watermelon stash. Watermelon shrub is currently fermenting on my counter. My new smoothie crush involves frozen watermelon cubes, frozen banana chunks, milk, vanilla, and matcha green tea powder. I made No-Cook Watermelon Tabbouleh Salad and enjoyed it for dinner and lunch for a few days. The recipe is from the quarterly nutrition newsletter that I edit, The Grapevine. Find the recipe on page 19. 

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Watermelon is the epitome of a cool, juicy summertime treat. And that is just what I have been craving lately, something cool and refreshing. Since we “eat with our eyes,” it is important that my meals have lots of color in them. Watermelon’s bright pink color pairs so nicely with green foods. Notice the green cucumbers in the above photograph, and the green chia pudding in the photograph below.

These pink and green Yogurt Chia Parfaits are both fun to look at and fun to eat! Plus, chia seeds, yogurt, and watermelon are all very hydrating foods. These parfaits require a little bit of prep work, but once you have a jar of chia pudding, a container of plain yogurt, colorful fruit, and some homemade or store-bought breakfast cereal on-hand, you should be ready to roll.

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I discovered two lovely blogs this summer that both happen to be raw and vegan. Laura Miller of Sidesaddle Kitchen and Gena of Choosing Raw. Good inspiration for staying cool and creative in the kitchen.

Laura’s recipe videos are both hilarious and delicious, and her produce portraits are stunning. I made her chocolate pudding with avocado this summer, and it was a big hit around here. I also made her buckwheat breakfast cereal, which I love and highly recommend as a cereal alternative. Remember to buy raw or hulled buckwheat groats because the roasted buckwheat groats (aka kasha) have a completely different flavor and cooking requirement.

While I adore chia seeds in moderation, chia pudding has always irked me a little, with all of those tiny gummy seeds. But, since I had a few samples of matcha powder sitting in my cupboard untouched for the last six months, Gena’s matcha green tea chia pudding looked like a good way to conquer my chia pudding fears and simultaneously use up some matcha powder (the matcha powder is also good in watermelon smoothies).

I took Laura’s buckwheat breakfast cereal and Gena’s matcha green tea chia pudding and turned them into a semi-vegan, healthy, and colorful mini meal. The yogurt in these Yogurt Chia Parfaits can easily be omitted or substituted for some sort of frozen banana smoothie to make this vegan friendly.

To layer the parfaits, begin with a layer of fruit (I use a mix of cubed watermelon and quartered figs), a layer of plain yogurt, a layer of chia pudding, and a layer of buckwheat cereal mixed with granola. Repeat the layers for a full parfait. No need for exact measurements, just spoon out the layers to your liking.

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Matcha Green Tea Chia Pudding

from Choosing Rawmakes enough for about 4 parfaits or 1-2 servings of straight up chia pudding

I found the consistency to be a little too liquid to eat on it’s own, so I would add a touch less milk or even a scoop of yogurt to thicken it if you are going to eat it as is. Keep the portions below if you are adding this to a Yogurt Chia Parfait. 

  • 1 cup low-fat milk (I used regular, feel free to use non-dairy milk)
  • 1/2 teaspoon matcha green tea powder
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon agave or maple syrup
  • 3 tablespoons chia seeds

In a blender, combine the milk, matcha powder, vanilla, and agave and blend for a few seconds until thoroughly combined. Pour the mixture over the chia seeds and stir to combine. Stir again every few minutes for the next 15 minutes. Then allow the mixture to sit for at least 1 hour (or overnight, in the fridge). Stir the mixture once more, and serve.

This chia pudding will be best within 4-5 days. Keep it in the fridge.

Yogurt Chia Parfaits

I am not giving exact portions here because you can layer these as you like. If you want more fruit, use more. If you like more chia pudding, use more. etc. etc. I like to use plain yogurt because there is already some natural sweetness in the fruit, and both the granola and the chia pudding have a little sweetener in them. 

  • Seasonal fruit-I used a mix of fresh, quartered figs and cubed watermelon
  • Plain low fat Greek yogurt- I like this brand lately
  • Matcha green tea chia pudding
  • Granola and/or homemade crunchy buckwheat groats cereal

Layer all ingredients into jars (I just use old jam jars). Begin with a layer of fruit, a few spoons of yogurt, a few spoons of chia pudding, and a layer of granola or buckwheat groats cereal. Repeat. I usually can only fit two layers into my jars.

I like to make these a day or even two days ahead. If they sit for longer, the granola may get soggy. A great on-the-go breakfast or snack!