Creamy Chia Seed Pudding


Chia seed pudding

  • 1 1⁄2 cups water
  • 1⁄4 cup chia seeds
  • 6 large dates
  • 1/3 cup raw cashews (if you don’t have a high-powered blender, these will likely / need to be soaked in water for 2 to 4 hours, then drained)
  • 1⁄2 teaspoon ground cinnamon
  • 1⁄2 teaspoon pure vanilla extract
  • Pinch of sea salt
  • Optional toppings
  • Fresh fruit: berries, sliced bananas, chopped pineapple, etc.
  • Sprinkle of cocoa powder, mini chocolate chips or nely chopped dark chocolate, toasted coconut, cinnamon, etc.


  1. In a liquid measuring cup, combine the water and chia seeds. Set aside until the mixture forms a gel, about 20 minutes.
  2. If your dates aren’t soft and plump, place them in a bowl and pour hot water over them. Set aside for up to 20 minutes, or until the chia seeds are ready. Drain.
  3. Pit the dates. In a blender, combine the pitted dates with the cashews, cinna- mon, vanilla and salt. Pour in half or more of the chia gel (i prefer chia seeds in their blended state, so i poured in almost all of mine). Purée until smooth. If your pudding gets warm in the process, you’ll need to chill it until cool.
  4. Serve individual portions of pudding with any remaining chia gel swirled in. Top with any garnishes you’d like. Store leftovers in the refrigerator. 

Super Seed Pumpkin & Broccoli Salad

  • This super-seed super-salad provides your body with a balanced source of vita- mins and minerals with its nutrient-rich ingredients.
  • Pumpkin is a powerhouse of anti-oxidant vitamins such as vitamin A and C neces- sary for maintaining healthy skin, eye sight and mucus membranes.
  • Broccoli is a rich source of vitamin K (needed for healthy bones and utilization of calcium), vitamin C (boosting your immune system) and chromium (helping to reduce sugar cravings).
  • Pumpkin seeds are rich in iron, protein, magnesium, manganese, phosphorus and zinc.
  • Sun ower Seeds are a good source the amino acid tryptophan as well as rich in vitamin E, B-complex vitamins and folic acid and minerals calcium, iron, manga- nese, magnesium, selenium and zinc.
  • Pine Nuts are packed full of vitamins E and K as well as minerals magnesium, zinc and manganese.
  • Sesame Seeds are a fantastic source of non-dairy calcium. They also provide a source of magnesium, zinc, iron, selenium and copper. The phytosterols founds in sesame seeds are also helpful in lowering blood cholesterol. 


  • 1/4 small Pumpkin, diced
  • 1 head Broccoli, cut into small florets
  • 4 cups Leafy Salad Greens
  • 3 teaspoons Olive Oil
  • Juice of 1/2 Lemon
  • 1/4 cup Fresh Coriander Leaves, finely chopped
  • 1/4 cup Fresh Parsley Leaves, finely chopped
  • 1 tablespoon Pumpkin Seeds
  • 1 tablespoon Sun ower Seeds
  • 1 tablespoon Pine Nuts
  • 2 teaspoons Sesame Seeds (white &/or black) 


  1. Steam pumpkin and broccoli until just tender. Set aside. (Cool if preferred).
  2. In a large mixing bowl combine olive oil, lemon juice and herbs.
  3. Add salad greens and toss to dress leaves.
  4. Toast pumpkin seeds, sun ower seeds, pine nuts and sesame seeds for a few minutes in a frying pan.
  5. Add pumpkin and broccoli to salad leaves and sprinkle with toasted seeds just before serving. 

Make it Personal

  • Add your choice of poached or boiled eggs, cooked salmon, cooked and shredded chicken or canned salmon/tuna to boost protein content.
  • You can either serve this salad with warm pumpkin or broccoli or cooked and chilled depending on your liking. 

Spicy Sweet Potato and Green Quinoa Burrito Bowls


Green quinoa

  • 3 tablespoons extra-virgin olive oil
  • 1 1/2 cups quinoa
  • 3 cups vegetable broth
  • 1 1/2 cup baby spinach, lightly packed
  • 1/2 cup cilantro (mostly leaves, stems are ok), lightly packed
  • 1 jalapeño or serrano pepper, seeded, membranes removed and roughly chopped
  • 1 medium shallot, peeled and roughly chopped
  • 1 garlic clove, peeled, roughly chopped
  • 1/4 teaspoon salt, more to taste

Sweet potatoes

  • 2 pounds sweet potatoes (3 to 4 medium sweet potatoes), peeled and sliced into 1-inch chunks
  • 2 tablespoons olive oil
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon sea salt 

Seasoned black beans

  • 2 cans (14 ounces each) black beans or
  • 3 cups cooked black beans, with their cooking liquid
  • 2 teaspoons ground cumin
  • 1/2 teaspoon chili powder
  • 1 teaspoon sherry vinegar or lime juice
  • Sea salt and freshly ground black pepper, to taste

Additional garnishes

  • 1/4 cup pepitas (green pumpkin seeds)
  • 1/4 teaspoon olive oil
  • 1 avocado, pitted and sliced
  • Jarred mild salsa Verde
  • Chopped cilantro
  • Crumbled feta (optional, not vegan)


  1. Preheat oven to 425 degrees Fahrenheit. Line one large, rimmed baking sheet and one smaller sheet with parchment paper. Place the spinach, cilantro, jalapeño, shallot, garlic, salt and 1/2 cup of the vegetable broth in a food processor or blender. Blend until smooth.
  2. Heat the oil in a heavy-bottomed pot over medium heat until shimmering. Add the quinoa and stir to coat. Spread the quinoa in an even layer on the bottom of the pot and let the quinoa lightly brown. This happens quickly! When the quinoa starts to brown, stir it and spread it out in an even layer again so that more of the quinoa browns.
  3. When most of the quinoa has lightly browned, scrape the green purée into the quinoa. Stir until the quinoa is evenly coated with green purée and continue to cook, stirring constantly, for a minute. Add the rest of the vegetable broth to the pot. Bring to a boil, then reduce the heat to a low simmer and cover the pot. Cook the quinoa on a very low simmer until tender, 35 to 40 minutes.
  4. While the quinoa cooks, toss the sweet potatoes in the olive oil, smoked paprika and salt until the sweet potatoes are evenly coated in oil. Arrange in a single layer on your prepared baking sheet. Bake for 35 to 40 minutes, tossing halfway, until the sweet potatoes are tender and caramelizing at the edges.
  5. Meanwhile, transfer the beans and their cooking liquid (don’t drain the beans) to a medium pot. Stir in the cumin and chili powder and warm over medium heat. Once the beans are simmering, cover the beans and reduce heat to maintain a very gentle simmer until you’re ready to serve. 
  6. Once the quinoa is done cooking, remove the pot from heat. Uncover the pot and place a clean terry towel or dish towel over the pot, then recover. The towel will help absorb excess liquid as the quinoa continues to cook in its own steam. (If you don’t have a clean towel, you can skip this step, just cover normally.) Let sit for 10 minutes.
  7. Once the sweet potatoes are done cooking, toss the pepitas with 1/4 teaspoon olive oil and a sprinkle of salt on the small baking sheet. Toast the seeds in the oven for 4 to 5 minutes, until they’re turning lightly golden and making little pop- ping noises. Set aside to cool.
  8. Flu the quinoa with a fork and season with salt if necessary. Remove beans from heat, stir in the vinegar and season to taste with salt and pepper.
  9. Assemble your bowls: First add green quinoa, then use a slotted spoon or fork to transfer beans to the bowls. Top with sweet potatoes and add a few slices of avocado to each bowl. Sprinkle with toasted pepitas and cilantro and optional feta. Serve with salsa Verde on the side.