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Entrees Uncategorized

Simple Cajun-Style Chicken, Sausage and Rice

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This healthier version of a traditional New Orleans favorite does not lack in flavor and is a great comfort meal for a chilly evening. I used an Instant Pot to make it even quicker, but it can be made on the stovetop, if desired. You can also add shrimp for a more traditional Jambalaya dish. 

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Ingredients

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  • 1 Tbsp grapeseed or avocado oil (or other high smoke point oil)
  • 1 pound chicken breast 
  • 4-5 chicken sausage links (I used Trader Joe’s Spicy Jalepeño) 
  • 1 small onion, diced
  • 2-3 garlic cloves, minced
  • 4 stalks celery, diced
  • 1 bell pepper, diced
  • 1-2 cups rice, cauliflower rice, or Right Rice (I used 2 cups Spanish Right Rice)
  • 2 Tbsp spicy seasoning blend* 
  • 2 cups organic bone broth
  • 2 Tbsp Worcestershire sauce 

Spicy Seasoning Blend (this will make enough for extra to store for next time)*

  • 2 Tbsp ground coriander
  • 1 Tbsp ground fennel
  • 1 Tbsp ground oregano
  • 1 Tbsp cayenne pepper
  • 2 Tbsp Himalayan sea salt

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Instructions

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Step 1

Select the Sauté setting on the Instant Pot and heat the oil. Place chicken breasts in the pot and lightly brown each side for about 5 minutes each. 

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Step 2

Place chicken sausages, onion, garlic, celery and bell peppers in pot and sauté for about 2-3 more minutes. 

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Step 3

Add all other ingredients (rice, spices and broth and Worcestershire sauce). Ensure broth completely covers the rice. 

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Step 4

Secure the lid and set the pressure release to “sealing”. Set the cooking time for 10 minutes at high pressure.

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Step 5

Once done, let the pressure release by switching the valve to “venting” and serve! 

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Variations

You can add shrimp or serve with pasta instead of rice. This recipe can be made without an instant pot/pressure cooker by using a crock pot for extended time or on the stove top! 

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Categories
Entrees Uncategorized

Simple Chicken Salad

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  • 1 pound chicken breast, cubed (organic, free range recommended)
  • 1/2 small onion or 1/4 red onion, diced
  • 1 clove garlic, minced
  • 1 small apple, cut into cubes
  • 1 Tbsp dried cranberries (unsweetened recommended)
  • 1 Tbsp Dijon mustard
  • 4-6 Tbsp organic mayonnaise (can also use 100% avocado mayonnaise or Veganaise
  • 1 Tbsp fresh parsley or 1/2 Tbsp dried
  • Salt & pepper, to taste

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  1. Cook chicken and cut into cubes
  2. Dice onion and apple
  3. In a medium sized bowl, combine chicken, onion, apple, and remaining ingredients. Toss to combine.
  4. Add salt and pepper, to taste.
  5. Serve over a bed of mixed greens, in a bibb lettuce wrap, on a slice of gluten free whole grain toast, with crackers (such as Flackers, or Mary’s Gone crackers or enjoy all by itself!

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Entrees Uncategorized

Italian Sausage Stuffed Peppers

Stuffed peppers is one of my go-to meals to prep for the week because they are simple, adaptable to whatever ingredients you have on hand and taste great heated up!

Makes 4-6 servings (~1 cup-1/5 cups each) 

Ingredients:

  • 2-3 large bell peppers
  • 1 package (~12 oz.) Bilinski’s Italian Chicken Sausage (or other all-natural brand)
  • 2-3 cups fresh or frozen broccoli (steam first if using fresh)
  • 2-3 cups quinoa (I used frozen quinoa with kale already mixed in!)
  • 1 large can (16 oz.) crushed tomatoes
  • salt, pepper and garlic powder, to taste.

Instructions:

  1. Preheat oven to 350ºF.
  2. In a large skillet, place broccoli (steamed, if using fresh, and softened, if frozen), cooked quinoa, sausage (sliced into bite-sized pieces) and can of crushed tomatoes and allow to heat through.
  3. Meanwhile, slice peppers in half and discard seeds and stems. Place in microwave-safe dish with ~1 inch of water and heat in microwave for 3-4 minutes to soften the peppers.
  4. Once peppers are done and filling is heated through, add any spices as desired and pour some of the filling in the bottom of a 9×11 pan. Place peppers and fill with remaining mixture and bake for about 30-35 minutes (if using convection bake or longer as needed).
  5. Allow to cool then serve or cool and save for later!

 

 

Categories
Apps/Snacks/Treats Breakfast Uncategorized

Homemade Copycat Chocolate Sea Salt Rx Bars

Prep Time: 5 minutes

Yield: 12 bars

Ingredients

  • 1 cup raw walnuts or almonds
  • 1 cup raw cashews
  • 1 cup egg white protein (I used Paleo Protein Egg White Protein Powder)
  • 2 cups dates
  • 1/2 cup cocoa powder
  • 4 Tbsp water
  • 1/2 tsp sea salt

Instructions

  1. Line a 9-inch square pan with parchment paper and set aside.
  2. In a food processor, add the nuts and pulse several times
  3. Add in the egg white protein powder, dates, and cocoa powder and blend until combined.
  4. Add in water one tablespoon at a time and process until mixture blends together. Be cautious not to make it too runny.
  5. Press evenly into pan and sprinkle with sea salt.
  6. Place in refrigerator or freezer.
  7. Cut into squares and store in refrigerator for best texture.
Categories
Entrees Uncategorized

Italian Sausage Stuffed Zucchini Boats

Quick, simple, and delicious dinner!

Serves: 4  

Ingredients:

  • 2 small zucchini
  • 4 Italian sausage links, removed from casings
  • 1 tsp olive oil
  • 1/2 onion
  • 2 tsp minced garlic
  • 4 mini sweet mini peppers (or 1 large bell pepper)
  • 1 cup pizza or spaghetti sauce
  • 1/2 cup shredded mozzarella cheese, optional.

Instructions: 

  1. Preheat oven to 375ºF.
  2. Cut ends from zucchini and slice in half.
  3. Remove center portion from zucchini and set aside.
  4. Place zucchini halves in shallow baking pan with 1/2-in. water and place in preheated oven for about 15 minutes.
  5. Meanwhile, dice onion, peppers, and middle portion of zucchini that was set aside.
  6. Heat 1 tsp olive oil in large skillet pan and add onion and minced garlic until translucent and fragrant. Add peppers, zucchini and sausage and cook until sausage is cooked through.   img_0386.png
  7. Once zucchini halves are done, remove from oven and drain excess water.
  8. Pour pizza sauce around bottom of baking pan, add sausage mixture, and top with remaining sauce. Sprinkle mozzarella cheese over top, cover with foil and bake for about 15 more minutes.                               img_0387.png
  9. Remove foil, put oven on BROIL and cook for another 2-3 minutes or until cheese is browned (if using).
  10. Cool and enjoy! img_0388.png

 

Categories
Entrees Uncategorized

Gluten Free Chicken Cutlets

Ingredients:

  • 2 lbs. Chicken tenders or thinly sliced chicken breasts (it helps to pound them with a meat mallet as well)
  • 1/2 cup coconut flour
  • 1 cup almond flour (you can also just use one flour or the other but I liked the combination of both coconut and almond for the taste)
  • Italian seasoning
  • Garlic powder
  • Onion powder
  • Salt & pepper
  • 2 whole eggs
  • Oil for pan-frying (I used avocado oil because it is stable at high temperatures)

Instructions:

  1. Pound your chicken to tenderize and thin-out if needed
  2. In a small pan or bowl, scramble 2 eggs
  3. In a separate pan (pie pans or 8×8 pans work well), add your flours and spices
  4. Preheat your skillet with ~1 Tbsp oil and prepare a plate or pan covered in paper towel for finished chicken
  5. Dip your chicken first into the egg mixture, then coat with flour mixture and place in heated skillet. Pan fry on each side for about 3-5 minutes, or until cooked thoroughly. Set aside until all chicken is cooked.
  6. I enjoy mine over a salad dressed with oil and vinegar, but you can also use the cutlets to make a chicken parmesan!

 

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Entrees Uncategorized

One Pot Ground Pork Stir Fry

img_2480 Great comfort food for a chilly night! 

INGREDIENTS

  • 1 pound ground pork (or other ground meat)
  • 1 medium onion, sliced into wedges
  • 1 cup cauliflower
  • 3 Tablespoons fresh ginger, grated (or ground ginger)
  • 4 cloves garlic, minced or grated
  • 3 cups leafy greens (I used kale)
  • 3-6 Tablespoons Tamari (wheat-free soy sauce)
  • 1 Tablespoon rice vinegar
  • 1 teaspoon red pepper flakes
  • Salt & pepper, to taste

INSTRUCTIONS

  1. Heat a large pan over med-high heat. Place ground meat in the pan and cook thoroughly. Drain off extra liquid if desired.
  2. Add the onions and garlic and sauté until onions are translucent. Add the cauliflower and cook for about 5 minutes more.
  3. Add the ginger, garlic, rice vinegar, red pepper flakes, Tamari sauce, and the leafy greens, until wilted.
  4. Add salt and pepper, to taste.
  5. Enjoy in lettuce cups, over rice, or by itself!
Notes: You can substitute other vegetables in place or in addition to the cauliflower, such as bell peppers, green beans, broccoli, sweet potatoes, squash, etc.

Categories
Entrees Sides Uncategorized

Spaghetti Squash Burrito Bowls

‘Tis the season for spaghetti squash! There are many different ways to use spaghetti squash, and the best part is that you don’t need any fancy tools (spirilizers, etc.)- the strands come out just like noodles once the squash is baked.

Try this low carb alternative in place of pasta topped with spaghetti sauce or pesto, eat cold like a pasta salad, or enjoy this Mexican-twist on burrito bowls!

Makes 4 “bowls” (enjoy it right out of the squash shell!)

Ingredients: 

  • 2 spaghetti squash
  • 2 small onions (or 1 large)
  • 1 Tbsp olive oil
  • 1 can black beans
  • Chopped tomatoes (or 1 jar salsa)
  • 1 tsp cumin
  • 1 tsp chili powder
  • Salt & pepper, to taste

Optional:  Corn, Jalapeños, Fresh Cilantro, Green Onions, Shredded Cheese or Queso Fresco/Blanco, to top!

Instructions:

  1. Preheat oven to 375°F
  2. Fill a 9×13-inch pan with about ~1 inch water or use a baking sheet covered in foil.
  3. Rinse spaghetti squash and slice in half (*Note: the squash can be very tough to cut raw. If it’s too difficult, you can poke a few holes in the squash and place in microwave to help soften)
  4. Scoop out seeds with a spoon (save them for later!) and place face down on the baking sheet.
  5. Place in the preheated oven for approximately 30-45 minutes.
  6. Meanwhile, while the squash is baking, sauté onions in 1 Tbsp. olive oil.
  7. Once squash is done, cool slightly and pull apart “spaghetti-like” strands with a fork and add in other ingredients. Top with shredded cheese if desired.
  8. Enjoy!

*For a dish higher in protein, try adding a lean meat such as ground turkey, beef, or shredded chicken. 

 

Categories
Sides Uncategorized

Sweet Potato, Parsnip, & Cauliflower Mash

INGREDIENTS:

  • 3 lb. sweet potatoes
  • 1 large cauliflower
  • 2 parsnips
  • ⅓ cup olive oil, or oil of choice
  • 2 cloves garlic
  • salt & pepper, to taste
  • ¼ cup unsweetened almond milk, or milk of choice
  • Paprika, for garnishing

INSTRUCTIONS:

  1. In a large pot, combine sweet potatoes, parsnips and several dashes of salt. Add enough cold water to cover vegetables and bring to a boil.
  2. Once boiling, reduce heat, and add cauliflower. Simmer for about 15 minutes or until potatoes, parsnips, and cauliflower are very tender.
  3. Once vegetables are tender, drain vegetables well and return to empty pot.
  4. In batches, in a food processor or with a potato masher, purée vegetables until smooth and transfer to large bowl.
  5. Add salt, pepper, garlic, oil, and milk and stir well.
  6. Top with paprika and enjoy!
Categories
Sides Uncategorized

Cauliflower Rice

INGREDIENTS:

  • 1 large cauliflower (makes 2 large servings, or 4 side dish portions)
  • 1 garlic clove, minced
  • 1 Tbsp olive or coconut oil
  • salt & pepper, to taste

DIRECTIONS:

  1. Rinse cauliflower under cool water and dry well.
  2. Use a food processor to pulse the cauliflower until it is a course texture. If you don’t have a food processor, using a cheese grater or knife to cut the cauliflower to small pieces can work as well.
  3. Heat the oil in a skillet over medium heat.
  4. Sauté garlic for several minutes, or until fragrant.
  5. Add in the cauliflower rice and continue to sauté for 4–5 minutes.
  6. Season with salt and pepper, and serve in place of rice with a stir fry, or as a bed of “cauliflower rice” under your favorite protein (fish, chicken, or other meat or meat alternative of choice).

*Note: Don’t expect cauliflower rice to taste like rice, nor am I against rice in any way. Cauliflower rice gives a lower calorie, grain-free option to your favorite dishes. If you don’t like cauliflower, you probably won’t like cauliflower rice 😉  

Categories
Apps/Snacks/Treats Entrees Uncategorized

Simple Eggplant Pizzas

INGREDIENTS:

  • 1 eggplant
  • 1 Tbsp salt
  • 2 Tbsp olive oil
  • 2 tsp Italian seasoning
  • 1/3 cup parmesan cheese
  • 1/3 cup low-fat mozzarella cheese

SAUCE:

  • 2-3 tsp olive oil
  • 3 garlic cloves
  • 1 can petite diced tomatoes
  • 1/2 tsp Italian seasoning
  • 1/4 tsp dried oregano

DIRECTIONS:

  1. Cut off ends of eggplant and cut into 3/4-inch slices. If desired, place on a double layer of paper towels and sprinkle both sides with salt to draw out the water.
  2. Preheat oven to 375F.
  3. While oven preheats, begin the sauce. Heat 2-3 tsp olive oil and sauté garlic. When the garlic becomes fragrant, add diced tomatoes, Italian seasoning, and dried oregano and simmer until thickened.
  4. Wipe salt from eggplant and lay eggplant on a greased baking sheet. Brush with olive oil and seasonings.
  5. Roast for about 25 minutes.
  6. Top with sauce, cheese, and seasonings and place back into the oven for a few minutes, allowing the cheese to melt.
Categories
Entrees Uncategorized

Brown Rice Pasta with Creamy Greek Yogurt Sauce

INGREDIENTS

  • 1 tbsp butter
  • 2garlic cloves
  • 1/4 tsp salt
  • 2 tbsp cornstarch
  • 1/2 cup milk
  • 1 oz or 1/4 cup fresh Parmesan cheese, grated
  • 3/4 cup plain Greek yogurt (2% or whole milk works best)

DIRECTIONS

  1. Heat butter, garlic, nutmeg and salt over medium heat in a small saucepan until butter is melted. Stir consistently so the butter doesn’t burn.

  2. Place cornstarch in a small bowl. Slowly whisk in the milk. Whisk the milk mixture into the saucepan to thicken. Whisk until smooth and thick. Stir in the Parmesan cheese and yogurt.

  3. Enjoy over pasta of choice. I used brown rice pasta and added some shrimp and fresh spinach.
Categories
Entrees Uncategorized

Cabbage Enchiladas

INGREDIENTS: 

  • 1 lb. Ground Beef
  • 1 Small Onion, Chopped
  • 1 Clove Garlic or Garlic Powder
  • 1 tsp. sea salt
  • 1 tsp. black pepper
  • ~1 jar (8-10oz.) Enchilada Sauce (or make your own)
  • 1 Medium Head Cabbage

INSTRUCTIONS:

  1. In a large pot, bring 3-4 cups of water to a boil..
  2. Remove leaves from core of the cabbage and place leaves in boiling water.
  3. Reduce heat and cook until leaves are soft and tender.
  4. While cabbage leaves are softening, place ground beef, onion, sea salt and pepper in a medium-sized skillet and cook until beef is cooked through.
  5. Remove from heat and add crushed garlic clove or garlic powder.
  6. Pour a thin layer of enchilada sauce into the bottom of a glass baking dish.
  7. When cabbage leaves are ready, carefully remove one cabbage leaf at a time, fill with beef mixture, roll tightly and place in baking dish.
  8. Cover cabbage rolls with remaining enchilada sauce and bake at 350 degrees F for 20 minutes.
  9. Enjoy!
Categories
Entrees Uncategorized

Gluten Free Breaded Chicken & Roasted Balsamic Brussels Sprouts

GLUTEN FREE BREADED CHICKEN BREAST

Ingredients:

  • 4 medium-sized chicken breasts
  • Salt and pepper, to taste
  • 2 eggs
  • 1 cup gluten free bread crumbs or Panko (I used Aleia’s Gluten Free Panko)
  • 1 Tbsp paprika

Instructions:

  1. Preheat oven to 375F.
  2. Prepare a foil-lined baking sheet for the chicken breasts.
  3. Place chicken breasts on baking sheet and lightly sprinkle with salt and pepper.
  4. In a small bowl, prepare 2 eggs for dipping the chicken.
  5. In a Ziploc bag, or separate bowl, mix Panko, paprika, and salt and pepper.
  6. One at a time, dip chicken breasts into egg mixture and then into the Panko mixture to coat well and place on baking sheet.
  7. Once all chicken breasts are coated and on the baking sheet, bake for about 15 minutes.
  8. Flip over and bake for an additional 7-10 minutes, or until juices run clear and center is no longer pink.
  9. Enjoy with Balsamic Brussels (recipe below).

BALSAMIC BRUSSELS SPROUTS

Ingredients:

  • ~3 cups fresh or frozen brussels sprouts (I used frozen)
  • 1-2 Tbsp olive oil
  • Salt and pepper, to taste
  • Balsamic glaze

Instructions:

  1. Preheat oven to 375F.
  2. Drizzle brussels sprouts with olive oil and sprinkle with salt and pepper.
  3. Toss to coat.
  4. Place on foil-lined baking sheet in preheated oven for about 20 minutes.
  5. Remove from oven. Once plated, drizzle with balsamic glaze and enjoy!
Categories
Entrees Uncategorized

Italian Sausage Stuffed Peppers

INGREDIENTS

  • 1 pound of ground Italian sausage
  • 2 bell peppers
  • 1 small (8 ounce) can of tomato paste
  • 1 small onion
  • 1 garlic clove
  • 2 tsp dried oregano

INSTRUCTIONS

  1. Preheat oven to 400F.
  2. Cut the tops off peppers and scoop out the seeds.
  3. Cook sausage in a medium skillet until cooked through.
  4. Drain sausage and add onions and garlic until fragrant.
  5. Add tomato paste, garlic, and oregano.
  6. Stuff peppers with the sausage mixture and place in baking pan to prevent spillage. Pour remaining mixture in pan around the peppers.
  7. Bake at 400F degrees for about 20 minutes
  8. Enjoy!
Categories
Entrees Uncategorized

Turkey Zucchini Meatballs

INGREDIENTS

  • 1 lb. ground turkey breast
  • 2 cups grated zucchini
  • 1 small onion, diced
  • 4 tsp dried cilantro
  • 1 clove garlic
  • 1 tsp salt
  • ½ tsp pepper
  • olive oil or coconut oil

INSTRUCTIONS

  1. Preheat oven to 400F.
  2. In a large bowl, mix grated zucchini, onion, cilantro, garlic, salt, and pepper together.
  3. In a foil-lined, greased, 9 x 13 baking pan, scoop ~1 inch meat balls onto pan and drizzle with a small amount of olive oil.
  4. Bake for 20-25 minutes until browned on top.
  5. Serve over zucchini noodles, whole grain pasta, or enjoy as turkey zucchini poppers.
Categories
Entrees Uncategorized

Ground Beef & Summer Squash Stuffed Peppers

Servings: About 5 

Ingredients

  • 5 large bell peppers
  • 1 tbsp coconut oil
  • 1/2 large onion, diced
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1 lb. ground turkey
  • 1 large zucchini, halved and diced
  • 3 tbsp tomato paste
  • Freshly ground black pepper, to taste
  • Fresh parsley, for serving

Instructions

  1. Preheat the oven to 350 degrees F. Coat a small baking dish with coconut oil spray. Bring a large pot of water to a boil. Cut the stems and very top of the peppers off, removing the seeds. Place in boiling water for 4-5 minutes. Remove from the water and drain face-down on a paper towel
  2. Heat the coconut oil in a large nonstick pan over medium heat. Add in the onion. Sauté for 3-4 minutes until the onion begins to soften. Stir in the ground turkey, oregano, salt, and pepper and cook until turkey is browned. Add the zucchini to the skillet as the turkey finishes cooking. Cook everything together until the zucchini is soft, and then drain any juices from the pan.
  3. Remove the pan from heat and stir in the tomato paste. Place the peppers upright in the baking dish and spoon the meat mixture into the center of each. Bake for 15 minutes. Serve warm sprinkled with chopped parsley.

Categories
Breakfast Uncategorized

Coconut Waffles with Fresh Berries

INGREDIENTS:

  • 4 eggs
  • ¾ cup almond milk
  • ¼ cup coconut flour
  • 1/2 cup tapioca flour
  • 1 tablespoon pure maple syrup
  • ¼ teaspoon cinnamon
  • 1 teaspoon vanilla extract

INSTRUCTIONS:

  1. Plug in your waffle iron and spray coat with coconut oil or a nonstick cooking spray.

  2. Mix all of the ingredients together and stir until smooth. Allow batter to sit 5 minutes.

  3. Pour about 1/4 cup of batter in the center of the hot waffle iron (batter will be very thin). Repeat until all of the batter is gone.

  4. Serve waffles with fresh or frozen berries, pure maple syrup, or other toppings of choice.
  5. Enjoy!
Categories
Breakfast Uncategorized

Baked Steel Cut Oats with Apples & Coconut

Yields: Approximately 6 servings

INGREDIENTS:

  • 3/4 cup steel cut oatmeal
  • 1/2 cup sliced nuts (I used a combination of cashews, almonds, pistachios, walnuts and pecans)
  • 1/4 cup shredded coconut, unsweetened
  • 1 teaspoon baking powder
  • 1½ teaspoons ground cinnamon
  • ½ teaspoon fine sea salt
  • 1 small apple, diced
  • 2 cups unsweetened almond or coconut milk
  • 1/3 cup maple syrup
  • 1 large egg
  • 3 tablespoons unsalted butter or ghee, melted and cooled slightly
  • 2 teaspoons vanilla extract

  INSTRUCTIONS:

  1. In a small bowl, mix together the oats, the nuts, coconut, baking powder, cinnamon, and sea salt.
  2. In another bowl, whisk together the almond milk, maple syrup, egg, butter, and vanilla. Pour the milk mixture over the oat mixture and stir to combine.
  3. Preheat the oven to 375°F.
  4. Give mixture a good stir and sprinkle apple pieces on top. Pour into an 8-inch square baking dish.
  5. Bake for 55 to 60 minutes depending on your oven but I would definitely advise watching it so it does not brown too quickly. Remove from the oven, and allow to cool for a few minutes before serving.
Categories
Breakfast Uncategorized

Strawberry Rhubarb Chia Seed Pudding

 INGREDIENTS:

  • Chia Pudding Mixture:
  • 3 cups coconut milk (full fat/canned)
  • 3/4 cup chia seeds
  • 1–1/2 teaspoons vanilla
  • Compote Mixture:
  • 5–6 rhubarb stalks
  • 1 to 1–1/2 cups strawberries
  • 2 tablespoons maple syrup
  • 1/4–1/3 cup water
  • top with shredded coconut flakes/cacao nibs

DIRECTIONS:

  1. Mix the first 3 ingredients in a bowl and place in the refrigerator.
  2. Chop up the fruit and add it to a small pot. Cook over medium heat or until rhubarb is tender, about 8 minutes.
  3. Add mixture plus maple and water into a blender and blend until well combined.
  4. Distribute pudding evenly in four glasses and top with strawberry rhubarb compote. Place in refrigerator and allow to chill for up to 1 hour.
  5. Serve topped with shredded coconut flakes, cacao nibs or both!

Adapted from recipe by Dr. Axe