WHY CHOOSE CHIA SEEDS?

I love chia pudding as my morning meal because these seeds are full of energy-boosting nutrients to start your day. Firstly, FIBRE. Absolutely essential for a healthy lifestyle, fibre enhances gut health and makes you feel full, longer.

Chia seeds are also high in protein. Protein is needed in the body to help rebuild muscle, strengthen hair, skin and nails, and provide energy. Chia seeds are a great way to incorporate protein into your diet, especially as a vegetarian or vegan!

This superfood is also high in iron. As someone with low iron, I’m always searching for more iron-rich foods to add to my diet. Iron helps carry oxygen throughout the body and develop red blood cells.

If that isn’t convincing enough, chia seeds also contain calcium, good fats, antioxidants and have no sugar. Get yourself a bag of seeds and I’ll show you how to use them in this yummy parfait recipe!

WHAT YOU NEED TO KNOW ABOUT MAKING THIS EASY CHIA PUDDING PARFAIT

Chia seeds are like sponges – any liquid added to them gets sucked up and the seeds expand and become almost gel-like. You can add any kind of milk you prefer, but this recipe is fully vegan and therefore calls for plant-based milk.

HOW TO MAKE EASY CHIA PUDDING PARFAIT

When mixing the seeds with your choice of liquid, I like to whisk them together in a bowl to avoid forming clumps. I set the bowl in the fridge for about 10 minutes and then whisk again. After another 10 minutes, the seeds have usually absorbed their capacity of liquid and are ready to be made into a parfait!

Depending on you, many of the extra ingredients in this recipe can be swapped out for others you prefer.

For example, if maple syrup isn’t your favourite choice of sweetener, feel free to switch it up by adding agave or honey (not vegan). Cinnamon can be taken out completely or swapped with a superfood powder, such as beetroot or spirulina. Maybe you would like to get funky with it and use an almond extract or a hazelnut syrup instead of the vanilla. Be crafty! The possibilities are endless.

STORING YOUR EASY CHIA PUDDING PARFAIT

If you are following this recipe to meal prep, it makes four servings. I love using these cute little mason jars to store them in, as they are airtight and keep them fresh in the fridge.

OTHER MEAL PREP IDEAS

Vegan Power Muffins (for a quick energy boost)

Middle Eastern Orzo Pilaf (makes a great side to any meal)

The Fluffiest Gluten-Free Pumpkin Pancakes (perfect for the kiddos – make ahead and pop in the toaster for a quick breakfast)

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Easy Chia Pudding Parfait

Servings: 4

Prep time: 5 minutes

Chill time: 20 minutes

Ingredients:

• 1/2 cup chia seeds
• 1.5 cups plant-based milk
• 2 tbsp pure maple syrup
• 1 tsp pure vanilla extract
• 1/4 tsp cinnamon
• pinch of salt
• 1 cup coconut yogurt
• fresh fruit, for topping
• granola, for topping

Instructions:

1. In a medium bowl, whisk together the chia seeds, milk, maple syrup, vanilla, cinnamon and salt. Place in the fridge for 20 minutes, whisking a few times in between.
2. Divide the mixture between 4 mason jars, or bowls, if serving immediately. Top with 1/4 cup of yogurt and some of the fruit. Sprinkle with granola before serving!

Store jars in the fridge for up to 4 days.

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Bread pudding – that dessert made with day-old bread soaked in an egg and milk mixture and baked to perfection. Da best. Add in whatever you have on-hand, at your own discretion.

Panettone – An Italian Christmas cake that blows up in the grocery store after Halloween. They come in a million varieties and have a range of additions including chocolate, dried fruit and nuts. This recipe uses a basic but delicious chocolate morsel panettone, but you can use whatever you have left over from the holidays, or just go buy one from the grocery store at the discounted post-Christmas price…it’s a win-win.

Eggnog – Whoever goes through an entire carton of eggnog? The intention is there when you buy it and think how fancy you’re going to be when your guests come over and you’re stirring up rum nogs with a cinnamon stick…but the reality is, it’s hard to drink more than one. So instead of all milk, substitute half for that leftover eggnog when making this recipe.

To prepare the panettone, slice into 1-inch cubes and dry out in the oven for 15-20 minutes at 275 degrees F. While that’s happening, mix the egg base by whisking together five large eggs, one and a half cups eggnog (or canned coconut milk if you don’t have, or are dairy-free) and one and a half cups milk (or coconut milk…I prefer Silk). Add in a teaspoon of cinnamon, a teaspoon and a half of vanilla, a tablespoon of maple syrup, a quarter of a teaspoon of salt and a pinch of nutmeg. When the panettone is dry and cooled, transfer to a 9 x 13 inch baking dish. Sprinkle over your choice of toppings, I like adding chocolate chunks, dried sultana raisins (they plump up beautifully in this recipe) or leftover fresh cranberries. Pour over the egg mixture and press down gently with your hands to soak all exposed panettone.

Cover with plastic wrap and place in the fridge for at least 30 minutes to soak, giving the bread a toss once to make sure every piece of panettone has been given equal opportunity to soak up the liquid. I often leave it in the fridge overnight and make it in the morning as a breakfast dish.

When you are ready to bake, place in a 350 degree F oven for about 35-45 minutes or until set.

Top with confectioners sugar, my Salted Coconut Caramel Sauce and some fresh fruit and get your yoga pants on and indulge!

Panettone Bread Pudding

Serving size: 8-10

Prep time: 1 hour (includes inactive soaking time)

Cook time: 45 minutes

Ingredients:

• 1 large panettone cake, cut into 1-inch cubes
• 5 large eggs
• 1.5 cups eggnog (or canned coconut milk)
• 1.5 cups coconut milk (I prefer Silk)
• 1 tbsp pure maple syrup
• 1.5 tsp vanilla
• 1 tsp cinnamon
• Pinch of nutmeg
• 1/4 tsp salt
• Optional additions: 3/4 cup fresh cranberries, 1/4 cup dried golden or sultana raisins, 1/2 cup chocolate chunks
• Salted Coconut Caramel Sauce

Instructions:

1. Preheat oven to 275 degrees F.
2. Line a baking sheet with parchment paper. Add the panettone cubes in a single layer and dry out in the oven for 15-20 minutes or until fully dry. Cool completely.
3. While the panettone is in the oven, make the egg mixture. Lightly beat the eggs in a large bowl. Add the eggnog, coconut milk, maple syrup, vanilla, cinnamon, nutmeg and salt. Whisk to combine.
4. Evenly spread the panettone cubes into a 9 x 13 inch oven-safe baking dish. Distribute your preferred toppings over the cubes and then pour over the egg mixture, pressing down lightly to help the panettone soak up the liquid. Cover with plastic wrap and put in the fridge for at least 30 minutes, or overnight, pressing down once or twice throughout.
5. Preheat the oven to 350 degrees F.
6. Remove the plastic wrap and place the bread pudding into the oven. Bake for 35-45 minutes, or until the pudding has fully set. Cool for 5 minutes in the dish before serving.
7. Top with confectioners sugar, fresh fruit and caramel sauce.

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Chia seeds are my go-to when I’m trying to incorporate more fibre, healthy fats and protein. They are little sponges that absorb liquid like it’s nobody’s business, creating a thick “pudding” of sorts in just a short amount of time. I use the Costco brand chia seeds, found here.

Here are the layers:

Layer 1: Chia pudding – the ratio I use for the pudding is 1:3, seeds:liquid. In a mixing bowl, add one-third cup chia seeds with three times the amount (one cup) of your favourite dairy-free milk (I prefer almond). Mix in half a teaspoon of blue spirulina (optional), half a teaspoon of pure vanilla extract and a pinch of salt. Place in the fridge while you prepare the other layers.

Layer 2: Frozen fruit smoothie – to a food processor (I have a ninja), add two frozen bananas, half a cup of frozen mango, a quarter teaspoon of green spirulina (optional) and a half teaspoon of blue spirulina (optional). Blend until smooth, adding a splash of dairy-free milk to get it going, and scraping down the sides every so often. The spirulina powders give it that amazing teal colour and are packed with healthy nutrients.

Layer 3: Fresh blueberries

Layer 4: My Brown Butter Nutty Granola

Layer 5: Favoured toppings – My Homemade Peanut Butter, dark chocolate shavings, toasted coconut, etc.

Spirulina Chia Parfait

Serving size: 2

Prep time: 20 minutes

Ingredients:

• 1/3 cup chia seeds
• 1 cup dairy-free milk (I prefer almond), plus 1-2 teaspoons
• 1/2 tsp pure vanilla extract
• 1 tsp blue spirulina, separated
• salt
• 2 frozen bananas
• 1/2 cup frozen mango
• 1/4 tsp green spirulina
• Brown Butter Nutty Granola (optional)
• Homemade Peanut Butter (optional)
• Fresh fruit for topping

Instructions:

1. In a medium-sized mixing bowl, whisk chia seeds, milk, vanilla, half of a teaspoon of blue spirulina and a pinch of salt. Place in the fridge to set for about 20 minutes while you prepare the other layers.
2. To a food processor, add the bananas, mango, green spirulina powder and the remaining half teaspoon of blue spirulina powder. Pulse a few times and then blend, adding in 1-2 teaspoons of milk to help it along. Scrape down the sides as needed and blend until smooth.
3. To build the parfait: In a Mason Jar or a short glass, scoop in a few spoonfuls of the chia pudding. Next, add the smoothie layer and top with granola. Repeat these layers and then add the fresh fruit, peanut butter and more granola.

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I’ve been really diggin’ Middle Eastern cuisine lately, and shakshuka is something that has been on rotation in my kitchen for a while now. It is basically eggs poached in a spicy tomato sauce served with crusty bread for dipping. And I’m not mad about anything that I can dip into.

There are many places where shakshuka can be found on every corner, and one that has been inspiring me lately is Israel. Does anyone want to go with me?? I’m patiently waiting for the school year to be over so I can hop on a plane and land in Tel Aviv where I will devour all of the deliciousness that derives from this up and coming city.

Shakshuka is so simple and easy. It’s onions and bell pepper, sauteed with garlic and traditional middle-eastern spices, like cumin, coriander, paprika and cayenne, and simmered in a tomato sauce. Make a few wells in the sauce, crack a few eggs, let them cook to your liking and you have breakfast. Or brunch. Or lunch or dinner. Good for a friendly gathering, too. You can’t limit shakshuka…Don’t even try.

Did I mention that all of this delightfulness is made in ONE cast iron pan. Yup. I love an easy clean.

Toppings: You know I’m the topping queen. If I can find more food to put onto a dish full of food than I’m a happy girl. I like to add creamy avocado slices, a crusty sourdough bread for dipping, fresh parsley and flaky sea salt on top of my shak. Feta is also a badass addition.

Shakshuka

Servings: 3-4

Prep time: 5 minutes

Cook time: 30 minutes

Ingredients:

• 2 tbsp olive oil, plus more for drizzling
• 1/2 of an onion, diced
• 1/2 of a red bell pepper, seeded and finely diced
• 2 cloves of garlic, finely chopped
• 1/2 tsp cumin
• 1/2 tsp paprika
• 1/4 tsp coriander
• pinch of cayenne (optional)
• 1 cup crushed tomatoes
• 1 cup canned diced tomatoes (with their liquid)
• 4 large eggs
• salt
• fresh black pepper
• parsley
• avocado (optional)
• toasted, crusty bread (I prefer sourdough), for dipping

Instructions:

1. Heat olive oil over medium heat in a cast iron skillet. Add the onion and saute for a minute. Add the bell pepper and continue to cook for about 10 minutes, or until onion starts becoming translucent and just slightly browned around the edges.
2. Add the garlic, cumin, paprika, coriander and cayenne. Toast until fragrant, about one minute.
3. Pour in the crushed and diced tomatoes, a pinch of salt and a few grinds of fresh black pepper. Let simmer for 15-20 minutes. The sauce will lose a lot of its water content and it will thicken up.
4. Make 4 wells in the sauce and crack an egg into each one. Turn the burner down to medium-low, cover the skillet and cook for 3-5 minutes, or until eggs are cooked to your liking.
5. Turn heat off and sprinkle with fresh parsley, a few more grinds of pepper and flaky sea salt. Add avocado slices and eat with your favourite crusty bread.

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