YIELD: ¾ CUP
Simple to make, chia seed gel is virtually flavorless but can lend a tremendous boost of nutrition to whatever you add it to. This thick gel has an endless amount of uses and can work in recipes as a replacement for eggs, oil, or margarine. It can also act as a binder or thickener in baked goods, beverages, sauces, salad dressings, and soups, and can be used in both sweet and savory dishes. It’s important to make chia seed gel using filtered water to avoid concentrating the harsh chemicals and compounds often found in tap water.
¾ cup filtered water
4 teaspoons chia seeds
Put the water and chia seeds in a small bowl and whisk until well combined. Set aside for 15 minutes to thicken. Whisk again to break up any clumps of chia seeds. Transfer to a glass jar with a tight-fitting lid or other airtight container. Stored in the refrigerator, Chia Seed Gel will keep for 2 weeks.
YIELD: 1½ CUPS, 1 LARGE SERVING
Chia fresca, also known as iskiate, is a light and refreshing citrus-flavored drink made by many of the indigenous people of the southwestern United States and Mexico. This energizing beverage is a great way to kick-start your day and to keep you hydrated during exercise. Chia fresca is commonly made with either lemon or lime juice, but you can also use orange, satsuma, or grapefruit juice.
10 ounces cold filtered water
Juice of 1 large lime or ½ large lemon (2 to 3 tablespoons)
1 teaspoon agave nectar or other sweetener, plus more as needed
2 teaspoons chia seeds
Pour the water and lime juice into a large glass and whisk until well combined. Taste and add agave nectar as desired.
Whisk in the chia seeds and let thicken for 10 minutes. Before drinking, whisk the beverage again to break up any clumps of chia seeds.
TIP: For added flavor and visual appeal, garnish with a slice of lime or add half of the squeezed lime. If you like mint, garnish with a sprig of fresh mint or a few chopped mint leaves.
FRUITY CHIA FRESCA: Replace the water with fruit juice, such as raspberry, cherry, or pomegranate, or a fruit juice blend.
YIELD: 2½ CUPS, 2 SERVINGS
Frosty and fruity, this island-inspired smoothie is the perfect way to start your day. It’s made with a combination of banana, papaya, coconut water, macadamia nuts, dates, and omega-rich hemp and chia seeds.
1½ cups coconut water
¾ cup raw macadamia nuts
2 tablespoons hempseeds
½ teaspoon vanilla extract
1 large banana, broken into chunks
1 cup frozen papaya or mango chunks
3 pitted dates
1½ tablespoons chia seeds
Put the coconut water, macadamia nuts, hemp-seeds, and vanilla extract in a blender and process until well combined. Add the banana, papaya, dates, and chia seeds and process until smooth. Serve immediately.
TIP: If you can’t find frozen papaya chunks, use the same amount of fresh papaya and add ½ cup of ice cubes.
GREEN PARADISE SMOOTHIE: Add 2 cups of baby spinach or other leafy greens, stemmed and lightly packed.
HAWAIIAN ISLAND SMOOTHIE: Replace the coconut water with 1 (6-ounce) container of coconut yogurt and 1 cup of coconut milk beverage.
YIELD: 6 CUPS, 6 SERVINGS
Hash is a very forgiving dish to make because you can add or substitute almost any vegetables you like to it and it will still turn out delicious. And like many one-pot meals, it doesn’t need a lot of babysitting. This version features chopped potatoes, kale, and aromatic vegetables. The final addition of sunflower, hemp, and chia seeds adds a crunchy counterbalance to the sautéed veggies.
4 red-skinned potatoes, scrubbed and cubed
1½ tablespoons olive oil
2 carrots, diced
1 cup diced red or yellow onion
1 green or red bell pepper, diced
1 large stalk celery, cut in half lengthwise and thinly sliced
1½ tablespoons minced garlic
2 teaspoons Italian seasoning blend
1 teaspoon chili powder
¾ teaspoon smoked paprika, or ¼ teaspoon chipotle chili powder
¾ teaspoon sea salt or seasoned salt
¼ teaspoon freshly ground pepper
3 cups kale or other leafy greens, stemmed and cut into very thin strips, packed
½ cup frozen peas
¼ cup chopped fresh parsley, lightly packed
2 tablespoons nutritional yeast flakes
¼ cup chia seeds
¼ cup raw or roasted sunflower seeds
2 tablespoons hempseeds
Put the potatoes and olive oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the carrots, onion, bell pepper, and celery and cook, stirring occasionally, until starting to soften, about 5 minutes. Add the garlic, Italian seasoning blend, chili powder, smoked paprika, salt, and pepper and cook, stirring occasionally, until well combined, about 1 minute.
Add the kale, peas, parsley, and nutritional yeast flakes and cook, stirring occasionally, until the kale has wilted and the other vegetables are tender, 3 to 5 minutes. Remove from the heat and stir in the chia seeds, sunflower seeds, and hempseeds. Serve hot.
VARIATION: Replace any of the suggested vegetables with others that you prefer, such as broccoli, cauliflower, green onions, shallots, sweet potatoes, turnips, or zucchini.
CHECKERED FLANNEL HASH: Replace 2 of the potatoes with 2 beets, peeled and cubed.
YIELD: 4 CUPS DRY MIX (MAKES ABOUT 16 PANCAKES OR 12 WAFFLES)
Whether you’re cooking for one or for a crowd, you can whip up a batch of waffles or pancakes in minutes and with minimal effort by keeping this dry ingredient mix on hand. Simply measure out the desired amount of mix, and by the time your griddle or waffle iron is hot, the nutrient-rich batter will be ready to go. Serve the pancakes or waffles with warm maple syrup or your favorite toppings.
WAFFLE AND PANCAKE MIX
1½ cups whole wheat flour
1½ cups white whole wheat flour
¾ cup ground flaxseeds or flaxseed meal
¼ cup chia seeds
¼ cup coconut sugar or unbleached cane sugar
2 tablespoons aluminum-free baking powder
2 teaspoons ground cinnamon
1 teaspoon sea salt
BATTER (MAKES 4 PANCAKES OR 3 WAFFLES)
¾ cup nondairy milk
1 teaspoon cider vinegar or lemon juice
1 cup (for pancakes) or 1¼ cups (for waffles) Wholesome Waffle and Pancake Mix
1 tablespoon coconut oil, melted, or other oil
1 teaspoon vanilla extract
To make the mix, put the whole wheat flour, white whole wheat flour, flaxseeds, chia seeds, sugar, baking powder, cinnamon, and salt in a large bowl and whisk until well combined. Stored in an airtight container in the refrigerator or freezer, Wholesome Waffle and Pancake Mix will keep for 6 months.
To make pancake or waffle batter, pour the nondairy milk and vinegar into a small measuring cup or small bowl, stir until well combined, and let thicken for 5 minutes. Put the dry mix in a medium bowl. Add the thickened nondairy milk mixture, oil, and vanilla extract and whisk until just combined.
If making pancakes, lightly oil a large cast-iron or nonstick skillet, or a griddle, or mist it with cooking spray. Heat over medium heat. When the skillet is hot, pour the batter into it using ⅓ cup of batter for each pancake. Cook until the edges of the pancakes are slightly dry and bubbles appear on top, 2 to 3 minutes. Flip the pancakes over with a spatula and cook until golden brown on the other side, 2 to 3 minutes. Lightly oil the skillet again and repeat the cooking procedure with the remaining batter. Serve hot.
If making waffles, preheat a waffle iron according to the manufacturer’s instructions. When the waffle iron is hot, lightly oil it or mist it with cooking spray. Depending on the size of the waffle iron, ladle ¾ to 1 cup of batter onto the iron and cook according to the manufacturer’s instructions or until golden brown. Lightly oil the waffle iron again and repeat the cooking procedure with the remaining batter. Serve hot.
TIP: Gently mix your favorite additions into the prepared batter, such as coarsely chopped nuts or seeds, coarsely chopped or sliced fruit, fresh or frozen berries, or chocolate or carob chips.
WHEAT-FREE WHOLESOME WAFFLE AND PANCAKE MIX: Replace both of the whole wheat flours with spelt flour or barley flour.
GLUTEN-FREE WHOLESOME WAFFLE AND PANCAKE MIX: Replace both of the whole wheat flours with buckwheat flour or a gluten-free baking blend.
YIELD: 12 MUFFINS
Whole wheat pastry flour, rolled oats, and your fruit of choice boost the fiber content of these tasty muffins, while applesauce, ground flaxseeds, and chia seed gel play dual roles as replacements for both eggs and oil in the batter.
1 cup soy milk or other nondairy milk
1½ teaspoons cider vinegar or lemon juice
6 tablespoons applesauce
2 tablespoons Chia Seed Gel (page 16)
1½ teaspoons vanilla extract
1½ cups whole wheat pastry flour
½ cup old-fashioned rolled oats
½ cup turbinado sugar, coconut sugar, or light brown sugar, lightly packed
2 teaspoons ground flaxseeds or flaxseed meal
1½ teaspoons aluminum-free baking powder
1 teaspoon ground cinnamon
¾ teaspoon baking soda
¼ teaspoon sea salt
1 cup fresh or unthawed frozen berries (such as blueberries, raspberries, or strawberries) or coarsely chopped fruit (such as apples, bananas, cherries, or peaches)
Preheat the oven to 400 degrees F. Lightly oil 12 muffin cups or mist them with cooking spray. Alternatively, line them with paper liners or use silicone muffin cups.
Put the soy milk and vinegar in a measuring cup or small bowl and stir until well combined. Let thicken for 5 minutes. Add the applesauce, Chia Seed Gel, and vanilla extract to the thickened soy milk mixture and whisk until well combined.
Put the flour, oats, sugar, flaxseeds, baking powder, cinnamon, baking soda, and salt in a large bowl and whisk until well combined. Add the wet ingredients to the dry ingredients and stir until just combined. Gently stir in the fruit.
Fill the prepared muffin cups using a ¼-cup ice-cream scoop or until three-quarters full. Bake for 18 to 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Allow the muffins to cool slightly in the pan and then transfer them to a rack to cool as desired. Serve warm or at room temperature. Stored in an airtight container or ziplock bag, Good Morning Muffins will keep for 3 days.
VARIATIONS: Replace one-third of the fruit with ⅓ cup of coarsely chopped nuts, seeds, or dried fruits (such as raisins or goji berries, or dried cranberries or cherries). To vary the flavor of the muffins, replace the applesauce with an equal amount of mashed banana, or pumpkin or winter squash purée.
GLUTEN-FREE GOOD MORNING MUFFINS: Replace the whole wheat pastry flour with an equal amount of gluten-free baking mix and add ¾ teaspoon of xan-than gum.
YIELD: 2½ CUPS, 2 SERVINGS
Blending chia seeds with almonds, dates, and spices, and then chilling the mixture, magically transforms it into a thick and creamy concoction reminiscent of cooked grain-based porridge. Crisp apples, sweet raisins, and crunchy walnuts top the individual servings.
1½ cups water
½ cup raw whole almonds
4 pitted dates
1 teaspoon vanilla extract
½ teaspoon ground cinnamon, plus more for garnish
3 tablespoons chia seeds
1 apple, cored and chopped
¼ cup coarsely chopped raw walnuts
2 tablespoons raisins
Put the water, almonds, dates, vanilla extract, and cinnamon in a blender and process until smooth, about 1 minute. Scrape down the sides of the blender jar with a spatula. Add the chia seeds and process until smooth and well combined, about 15 seconds.
Transfer the mixture to a glass bowl with a tight-fitting lid or other airtight container and refrigerate for 8 to 12 hours to allow the flavors to blend and the mixture to thicken. Alternatively, if you’re in a hurry, refrigerate the mixture for at least 30 minutes.
Before serving, stir the mixture to break up any clumps of chia seeds. Evenly divide the mixture between 2 bowls. Top each serving with half of the apple, 2 tablespoons of the walnuts, 1 tablespoon of the raisins, and a sprinkle of additional cinnamon. Serve immediately.
VARIATIONS: Substitute other varieties of fresh fruit, berries, nuts, or seeds to suit your taste and the seasonal availability of ingredients. Here are a few combination suggestions:
1 peach or nectarine, chopped, ¼ cup sliced almonds, and 1 tablespoon coarsely chopped crystallized ginger
1 mango, chopped, ¼ cup coarsely chopped raw macadamia nuts, 1 tablespoon unsweetened shredded dried coconut
3 dried apricots, coarsely chopped, ¼ cup pistachios, 2 tablespoons goji berries, and 2 tablespoons currants or dried cranberries
