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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Okay, I am in love with all flavours of all regions of the world (literally), but Middle Eastern…AND Italian?! Two heavyweights in the culinary world and I’m here for it! Like a hundo P’s.

Let me break down this fusion for you. We have the following Italian/Mediterannean ingredients:

• Orzo
• Feta
• Basil

And those from the Middle East include:

• Dried fruit (apricots, cherries, currants)
• Pistachios
• Olives
• Pomegranate seeds
• Cilantro
• Spices (Turmeric, Paprika, Cumin, Coriander, etc.)

Together, they are Chrissy and John. Rachel and Ross. Bey and Jay. Me and me.

The warm flavours of the spices paired with creamy orzo, sweet fruit and salty olives and feta…hawt damn! I’m drooling.

Oh, one more thing…This makes the perfect lunch the next day. Leftovers for the win!

Middle Eastern Orzo Pilaf

Serving Size: 4

Prep time: 10 minutes

Cook time: 12 minutes

Ingredients:

• 1 tbsp olive oil
• 1 clove garlic, minced
• 1/2 tsp cumin
• 1/4 tsp turmeric
• 1/4 tsp paprika
• 1/4 tsp ground coriander
• pinch of fresh nutmeg
• pinch of black pepper
• 1 cup uncooked orzo, rinsed well
• 1 1/2 cups vegetable broth
• salt
• 1 cup dried fruit (I use cherries, currants and chopped apricots)
• 1 tbsp freshly squeezed lemon juice (optional)
• 4-5 olives, chopped
• 1/4 cup feta, crumbled
• 1/4 cup pomegranate arils
• 1/4 cup pistachios, shelled
• fresh herbs (cilantro and basil) for topping, (optional)

Instructions:

1. Heat olive oil in a large pan over medium heat. Add the garlic and cook for 30 seconds or until fragrant. Add the cumin, turmeric, paprika, coriander, nutmeg and pepper and stir until toasted, another 30 seconds to 1 minute. Add the orzo and stir to coat with the spices. Once coated, pour in the broth, add 1/4 tsp salt and bring up to a boil and then reduce heat and let simmer for 8 minutes, with the lid on.
2. After the 8 minutes, quickly lift the lid, add the dried fruit, and stir to incorporate with the orzo. Place the lid back on and let stand for 2 more minutes off the heat.
3. Squeeze some fresh lemon juice into the pan and stir to combine. Transfer the orzo to a serving dish and top with olives, feta, pomegranate seeds, pistachios and fresh herbs. Serve immediately or let cool and refrigerate in an airtight container for up to three days.

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WHAT’S IN ROASTED CARROT SOUP

My love for ginger will be very clear when, and if, you make this soup. It is very ginger-forward, but that’s not to say that you can’t tone it down if you aren’t quite at the same level. It’s just so good that when I was testing this recipe, I kept on grating, thought it would be too much, put it in anyways and LOVED it. But seriously, if you aren’t a ginger person, don’t put as much in. But still put in a little bit, because: flavour.

Carrots – It’s almost Easter, right? We have rabbits hoppin’ around, so we have to have carrots included in the menu. It’s just logical, plus I’m pretty sure every Canadian (and American) likely has a bag of carrots in their fridge. They have probably been there for a few months, because let’s be honest, carrots never expire (who’s with me?!). Furry hairs growing out of yours? Pff…that’s what a peeler is for. Plus, what else do you use carrots for other than soup? You know how hot that liquid is? Perfect for (really) old vegetables.

Honestly though, this soup is da bomb. The key is roasting the carrots first, before soupifying it. Oh, and ginger.

THE INGREDIENTS IN ROASTED CARROT SOUP

So, you’re going to need about 4 medium sized carrots – peeled, washed and quartered (cut in half lengthwise and then halve each of those halves, widthwise). You’re going to slather those babies with some EVOO and give them a little salt and pepper rub – pop them in the sauna and let them roast for about 25 minutes or until they are browned and caramelized on the edges. Yum, yum, yum.

While the carrots are getting their spa treatment, throw some chopped onions into a pot with olive oil to cook down. Add the star of the show (ginger) and some garlic (best supporting actor), alongside some vibrant turmeric, freshly ground nutmeg (or the packaged stuff) and some salt and pepper. Stir, stir, stir.

Small dice a half of a sweeter type of apple – Granny Smith or Honeycrisp – and add it to the pot. When the carrots are done, add those in with some veggie broth and bring it up to a boil, then reduce and simmer for at least 15 minutes. The longer you simmer, the more flavourful!

At this point you can either whip out the ‘ol immersion blender, or throw it all (carefully) into your more modern blender, blend it up and pour back into the pot. I refuse to learn from experience (mainly because I prefer less dishes), so I always take the longer route and use my immersion blender. Hey, it works the pipes, okay?!

THE ENDING

Now is the sweetest, most beautiful ending. Pour in three-quarters of a cup of canned coconut milk and watch the colour turn from an ugly, rusted mustard (picture it) to a beautiful, pale-orange colour. Very cantaloupe-esque, if you will.

Anyway…this is the perfect Easter starter. Whether you are celebrating this year or not, I highly recommend you try this soup. After all, summer is coming and you know what that means – souportunities are coming to an end.

GINGER!

MORE SOUP RECIPES

Roasted Tomato Soup with Grilled Cheese Crouton Skewers (a classic)

Easy Creamy Cauliflower Soup (healthy and comes together in a flash)

Crockpot Ginger and Turmeric Immune-Boosting Soup (make it in the morning and come home to dinner)

Butternut Squash, Pear and Pumpkin Soup with Crispy Sage (something different, yet delicious)

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Vegan Ginger and Roasted Carrot Soup

Servings: 3-4

Prep time: 10 minutes

Cook time: 45 minutes

Ingredients:

• 4 medium carrots, peeled, washed and cut in half lengthwise
• olive oil
• salt
• pepper
• half of a yellow onion, diced
• one inch chunk of ginger, grated
• 2 cloves garlic, grated/minced
• 1/2 tsp turmeric
• 1/4 tsp freshly grated nutmeg
• 1/2 of an apple, diced (I prefer Honeycrisp)
• 4 cups veggie stock*
• 3/4 cup canned coconut milk
• coconut yogurt and parsley for topping (optional)

Instructions:

1. Preheat oven to 375 degrees Fahrenheit.
2. Add carrots to a baking sheet lined with parchment paper, drizzle with one tablespoon olive oil and sprinkle generously with salt and pepper. Roast in the oven for 25 minutes, turning once. Carrots should be slightly caramelized around the edges.
3. In the meantime, heat two tablespoons olive oil in a medium saucepan over medium-low heat. Add the onion and cook until it begins to soften, about five minutes and then add the garlic, ginger, turmeric, nutmeg, half a teaspoon salt and a quarter teaspoon pepper. Stir until you begin to smell the spices, approximately one minute. Add the apple and cook for another minute.
4. Transfer carrots from the baking sheet to the saucepan. Pour in the stock and bring up to a boil. Turn heat down and simmer for at least 15 minutes.
5. Use an immersion blender to puree the soup in the saucepan. Alternatively, carefully transfer the soup to a blender, blend until smooth and then return to saucepan.
6. Add the coconut milk, stir and let it warm through and then ladle into a bowl and top with coconut yogurt and fresh parsley, if desired.

NOTES:

*If you would like a thinner soup, add in an extra 1-2 cups water along with the 4 cups of stock. Simmer for a little longer to develop the flavours of the soup.

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When I first moved into my house, I had no furniture, no table, no chairs and nothing to eat on. I would order take-out and happily sit on my living room floor with my one pair of chopsticks eating straight from the box. Those were the days. Now, it is very rare that I order take-out because why would you when you can just make that shiz yourself?! Know what I mean??

When I was in Southeast Asia, I was shocked and confused that I could never find a salt shaker anywhere….Like, what?! Didn’t they know how aggressively I seasoned my food?

I quickly realized that their style of cooking is actually SO wise. They are the masters of balance, which is exactly what tasty food has. Their use of soy sauce, miso, hoisin, and fish sauce bring saltiness. Vinegars add the acidity. Coconut milk and fruits like tamarind bring sweetness . Ginger and chilis bring a spicy heat and bold flavour. Mushrooms and seaweeds bring the umami. And the list goes on and on. So maybe I didn’t get to salt my eggs in the morning, but the rest was worth it!

For this recipe, you need a few staples from the Asian pantry:

• Tofu
• Soy Sauce
• Ginger
• Sesame oil, and
• Rice vinegar

Let’s start with the tofu. I use extra firm in order for it to hold it’s shape while being crisped up in a pan. It is important to press your tofu in order to release any excess liquid that it is carrying. This ensures maximum crispiness. I just place it in a clean tea-towel with my cast iron pan on top for about 30 minutes. Afterwards, sprinkle cornstarch over cubed pieces, tossing to coat, and throw them in a pan with some sesame oil. Brown the tofu on all six sides.

While the tofu is crisping up, get started on the sauce. Whisk the soy sauce, water, freshly squeezed orange juice, honey, rice vinegar and cornstarch (to thicken) together. When the tofu is done crisping, add grated ginger and garlic to pan, stirring for a few seconds (until fragrant – don’t burn!) and then pour the sauce into the pan. Bring to a simmer and cook for about five minutes until it has coated the tofu and has thickened up nicely.

Pour over rice and sautéed veggies and hit it with some sesame seeds on top. Voila! Asian “take-out” at home.

We have the salty soy sauce, the acidic vinegar, the sweet honey and orange, the earthy mushrooms and the spicy ginger and red pepper flakes. BALANCE. AND, it’s even better the next day! Yassss.

Sticky Orange Sesame Tofu

Servings: 2

Prep time: 30 minutes

Cook time: 20 minutes

Ingredients:

• 2 servings of cooked rice (1/2 cup dry)
• 200 grams extra firm tofu, pressed
• 1 tbsp sesame oil
• 1 cup cremini mushrooms, chopped
• 1 cup broccoli florets
• 1/2 of a medium red onion, sliced
• 1.5 teaspoons cornstarch
• 1 inch of ginger, peeled and grated
• 2 cloves of garlic, peeled and grated
• Pinch of sesame seeds (optional)
• 1 scallion, sliced (optional)

For the sauce:

• 1/4 cup soy sauce
• 2 tbsp water
• Juice of an orange (about 4 tbsp)
• 2 teaspoons honey
• 1 tbsp rice vinegar
• Pinch of red pepper flakes (optional)
• 1.5 tsp cornstarch

Instructions:

1. Cut your tofu into long slices and place between a clean tea towel. Add a heavy object (like a cast iron pan) on top of the tea towel to “press” the tofu. Leave this for about 30 minutes.
2. Add sesame oil to a pan over medium heat. When hot, add the mushrooms and stir, cooking until they begin to soften, about 5 minutes. If you like your broccoli softer, add it at the same time as the mushrooms.
3. When the mushrooms are soft, add broccoli florets and red onion. Cook for a few more minutes. I like the broccoli to still have a crunch, so I leave it in the pan for 2-4 minutes until I am happy with the texture. Remove all vegetables from pan and set aside.
4. Cube the pressed tofu and add to a bowl with the cornstarch. Toss until the tofu is completely covered.
5. In the same pan we used for the vegetables, add the tofu (add a bit more sesame oil if the pan is dry). Brown all six sides of the tofu until it is nice and crispy.
6. While the tofu is crisping, prepare your sauce but whisking together the soy sauce, water, orange juice, honey, rice vinegar, red pepper flakes and cornstarch.
7. When the tofu is browned, add the ginger and garlic to the pan and stir around for a few seconds until fragrant (be careful not to burn, this happens quickly!!).
8. Add the sauce to the pan and simmer for five minutes, or until it has thickened and coated the tofu.
9. Plate with rice and sautéed veggies. Add some sesame seeds and scallions on top. Bon appetit!

NOTES:

You can substitute the tofu for chicken by browning it in the sesame oil instead. Cook through before adding the sauce.

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