Banana Nut Chia Pudding

Banana nut chia pudding is a delectable treat that can be eaten for breakfast, snack time, and even as a dessert! Chia seeds are the spotlight ingredient here, which are minuscule seeds that were used by our early ancestors as a source of dietary fiber and omega-3 (anti-inflammatory) fats. What most individuals do not realize is that the omega-3 fats can only be absorbed by the human gut if the chia seeds are finely ground. This is due to the fact that the chia seed is just too tiny for the human gut to break open.

Looking at the picture of this recipe, you may be wondering why Miss Alexa is using whole chia seeds and not ground. In order to obtain that perfect pudding texture, chia seeds are best used whole. When whole chia seeds are allowed to soak in a liquid, they form a gelatinous substance similar to pudding. Therefore, the chia seeds in this recipe are a great source of fiber, but to get a boost of omega-3 fats as well as additional protein, Miss Alexa has added in chopped walnuts. This pudding recipe is layered with chopped banana for healthy carbohydrates and maple syrup for that extra hint of sweetness. The presentation of this recipe is so eye catching and a delight to eat!

Ingredients:

Serves 2

• 1 cup almond milk (unsweetened)

• ¼ cup chia seeds

• 1 medium banana, sliced

• 1 tbsp maple syrup

• 2 tbsp walnuts, chopped

Instructions

1) Mix chia and almond milk in a bowl.

2) Place in refrigerator and allow 5-10 minutes (or longer) for mixture to thicken into a pudding-like consistency.

3) Place chopped banana and walnuts in bottom of two serving glasses. Evenly divide chia pudding between both glasses.

4) Drizzle with maple syrup and top with walnuts and more chopped banana. Enjoy!

Overnight Oats

Overnight oats is a wonderful recipe for a delicious on-the-go breakfast option. One of the major concerns I hear from patients is that they need quick, healthy, and convenient recipes to keep up with their fast-paced and busy lifestyles. Overnight oats fits the bill since it can be prepared quickly the night before and provides your body with complex carbohydrates that will keep you fueled for hours as you start your day off.

When oats are soaked overnight, they contain less anti-nutrients including lectins, phytic acid, and enzyme inhibitors. All whole grains naturally contain these anti-nutrients, and soaking grains overnight was a common practice among our early ancestors. When anti-nutrients are removed from the grain, it allows our digestive tract to absorb more vitamins and minerals from the whole grain. This results in less bloating/digestive discomfort and more nutrition for us!

My overnight oats is packed with fiber, which allows for a slow and steady digestion of carbohydrates. This helps prevent blood sugar fluctuations and keeps you full for hours. My recipe is paired with yogurt and chia seeds to provide a nice thick texture and flavored with cinnamon and raisins for that hint of sweetness. You can also top your overnight oats with shredded coconut and any fresh fruit!

Ingredients:

Serves 1

• ½ cup rolled oats

• 1 tbsp chia seeds

• 4 tbsp yogurt - for Miss Alexa approved dairy-based and dairy-free yogurt, please click here: https://www.missalexanutrition.com/fermented-foods

• 2 tbsp raisins

• 1 tsp cinnamon

• 1 cup almond milk, unsweetened

• Toppings: fresh fruit and unsweetened shredded coconut

Instructions

1) Place all ingredients into a small mason jar & shake until well combined.

2) Place in fridge and let sit overnight.

3) Eat cold, or heat if desired. Top with fresh fruit and shredded coconut. Enjoy!

Chocolate Avocado Pudding

Avocado and cocoa powder are a nutritional match when it comes to desserts. The creamy texture of the avocado paired with the rich taste of chocolate will challenge your previous pudding recipes that called for processed dairy, corn-based thickeners, and refined sugar. Miss Alexa is giving the pudding world a makeover with two fruits and a legume. That’s right, eating healthy means keeping it simple.

This recipe is packed with potassium from the avocado and bananas and is an excellent source of heart-healthy monounsaturated fats. Potassium is necessary for regulating blood pressure and fluid balance while monounsaturated fats provide flexibility to the lining of our cells so that essential nutrients can enter. The cocoa powder provides polyphenols as well as flavonoids, both of which exert anti-inflammatory effects. The best part about this pudding recipe is that the carbohydrates and sugar from the bananas and maple syrup are balanced with healthy fat from the avocado. Prep time is minimal and the end result will have you fighting over who gets the last spoonful!

Ingredients:

Serves 2

• 1 ripe avocado

• 2 medium ripe bananas

• 4 tbsp cocoa powder

• 1 tsp cinnamon

• 2 tsp vanilla extract

• 1 tbsp maple syrup

• 1 dash sea salt

• Slivered almonds for garnish

Instructions

1) Add all ingredients to food processor or blender and blend until smooth.

2) Refrigerate for at least 2 hours and serve cold topped with slivered almonds. Enjoy!

Acai Bowl

Ahh, the acai bowl. Touted for its nutritional profile and decadent taste, the acai bowl has become well renowned due to its simplicity, sweetness, and beautiful presentation. The acai berry grows from a tropical plant native to Central and South America and served as a major dietary staple among primitive Amazon tribes. It continues to grow in popularity around the world today for its flavor and powerful antioxidant profile. Anti-oxidants are substances that work against (anti-) any inflammatory promoting compound in the body (oxidant). A more commonly known term for oxidants are “free-radicals”. Free radicals are highly unstable molecules that promote a cascade of inflammation leading to chronic illness. Since we are all exposed to free radicals (through our environment and metabolic processes in the human body) it is imperative that we keep our antioxidant stores well stocked. And that is where the acai bowl enters!

The acai berry contains the three major antioxidant vitamins (Vitamin A, C, and E) and is loaded with anthocyanins, which are anti-inflammatory compounds responsible for its deep purple color. In addition, its fiber content aids in regular bowel movements, which are necessary for eliminating toxins from the body on a daily basis. The antioxidant lineup continues in this recipe with blueberries and banana, both of which offer additional vitamins, minerals, and healthy carbohydrates. Due to the carbohydrate content of this recipe, my acai bowl is carefully balanced with healthy fat and protein from almond butter, coconut, and avocado. Protein and fat help balance the naturally occurring sugars in this recipe to avoid blood sugar fluctuations and insulin surges.

The options are endless when it comes to garnishing the top of your acai bowl! The more colorful your bowl is, the more antioxidants it contains, so get creative and choose from pomegranate seeds, kiwi, mango, pineapple, cherries, shredded coconut, pumpkin seeds, sliced almonds, chia seeds….you get the picture :)

Ingredients:

Serves 1

• 1 packet of unsweetened acai puree

• 1 tablespoon almond butter

• 1/2 banana, frozen and sliced

• 1/2 cup blueberries

• 1/2 cup unsweetened coconut milk

• 1/4 avocado

• Garnish options (1/4 cup unsweetened shredded coconut, fresh fruit, 1 tablespoon of raw nuts/seeds)

Instructions

1) Place all of the above ingredients (except garnish ingredients) into a high-speed blender.

2) Blend well until smooth. You may need to add a little extra coconut milk if the mixture is too thick.

3) Scoop into bowl and top with garnish options when desired consistency is reached. Enjoy!