EcoPunk's Chia seed drinks

Source: My own experiments

A few notes on health benefits of Chia Seeds 

(source: http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html)

Omega-3 Fatty Acids

Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds' lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids -- specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

Fiber

Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.

Antioxidants

Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.

Minerals

Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.

Satiety

Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.

Gluten-Free

Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.

Egg Replacer

The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.

Can Be Digested Whole

Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits.

Dyslipidemia

A study published in the "British Journal of Nutrition" showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or "good" cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.

Blood Sugar Regulation

Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.

Easy Chia Seed Drinks

 The Mix:

Mix about 3-4 Tsp of chia seeds in a full pint of water and refrigerate overnight, shaking vigorously at intervals to prevent clumping. This mix keeps for 2-3 days and creates an easy base for all the following recipes. It has little or no flavor, and can be added to pretty much anything you like to drink! It's also fun to drink through a straw. 

Orange breakfast: 

Mix 1/3 chia mix, 1/3 OJ, and 1/3 carbonated water (or use plain water and a packet of E-mergen-C mix). Stir well. Serve chilled or over ice.

Chia Milk:

Mix a spoonful of condensed milk with cold water, add desired amount of chia mix, top with cinnamon powder.  Enjoy. 

LemonChiAid:

Instead of using plain water to soak the dry seeds, use a fairly strong lemonade mixture of fresh squeezed lemon juice and honey for sweetener. Serve over ice on hot days. 

Chia Pudding

source: http://www.wholefoodsmarket.com/recipe/chia-pudding

Ingredients: 

• 2/3 cup chia seeds
• 2 cups unsweetened soymilk, almondmilk or ricemilk
• 1/2 teaspoon pure vanilla extract
• 2 tablespoons currants or chopped dried figs or dates
• 2 tablespoons unsweetened coconut flakes
• 
  

Method: 

Put chia seeds, almond milk and vanilla in a 1-quart glass jar with a lid. Tighten the lid and shake well to thoroughly combine. Or, stir together seeds, almond milk and vanilla in a bowl. Refrigerate overnight. When ready to serve, stir well. Spoon into bowls and top with fruit and coconut.

Nutritional Info: 

PER SERVING:280 calories (70 from fat), 7g total fat, 1.5g saturated fat, 0mg cholesterol, 200mg sodium, 49g carbohydrate (7g dietary fiber, 7g sugar), 3g protein

Quinoa Moussaka with Garlic Cashew Bechamel

Source: http://networkedblogs.com/M2BNt

cashew bechamel sauce

1/2 cup raw cashews3 cups almond milk, divided4 tablespoons butter (Earth Balance soy free)
4 tablespoons gluten free all purpose flour
2 teaspoons freshly grated nutmeg
1 teaspoon sea salt 

In high speed blender or food processor, process cashews until crumbly. Add 1 cup milk while processing, until a smooth cashew cream forms – this will be much thinner than traditional cashew cream.

In saucepan over medium heat, melt butter. Whisk in flour, stirring until smooth. Cook over medium heat until mixture begins to darken in color – a light tan. Continue to stir while adding cashew milk. Mixture will thicken. Whisk in remaining two cups milk, and the salt and nutmeg, remove from heat. 

Mix pre-cooked quinoa with marinara or other tomato-based sauce of your liking.

Moussaka assembly:

…and baked to a golden brown:

I used my cashew bechamel sauce as the topping in this recipe, (cutting it in half and adding a garlic clove when processing the cashews) and slow cooker basil marinara in the quinoa mixture, and instead of a casserole dish I made individual servings in large ramekins.

An easy recipe that comes together quickly, I will be making this again soon. As Jason is not an eggplant fan, making this recipe as individual ramekin servings is an easy way to customize his portion, leaving the eggplant out. Still a lovely bowl of comfort.

Paleo Almond Flour Crepes

source: http://eatnourishing.com/recipe/paleo-almond-flour-crepes-gaps/

Prep Time: 20 Minutes Cook Time: 10 Minutes Servings: 8, 10-inch crepes

Recipe Description:

These almond flour crepes are slightly sweetened with a mild flavored honey. Almond flour crepes might seem like they would be too tender and fall apart easily, but they are actually simple to make and hold up well. You can even freeze them! Roll them, fold them and wrap with them. With only about a minute a crepe of cooking time, these whip up in a hurry for a nutritious breakfast, lunch or dinner.

Recipe Ingredients:

5 pastured eggs

1/2 cup blanched almond flour

2 tablespoons arrowroot flour** (optional NOT GAPs legal. Omit for GAPS and low-carb)

2 tablespoons water

2 teaspoons honey*

1 teaspoon pure vanilla extract

Pinch of unrefined sea salt

Coconut oil

Recipe Instructions:

Beat the eggs and salt in a bowl. Add honey and vanilla. 

Break up the lumps in the almond flour with a fork and slowly add to egg mixture while beating to prevent lumps. Whisk in water enough to make heavy cream consistency. 

Refrigerate batter for about 15 minutes to allow the batter to thicken somewhat. Reincorporate the almond flour. 

Heat a 10" cast iron pan on medium heat and brush with coconut oil. If your pan is well-seasoned, you should only have to do this the one time, otherwise brush with coconut oil as often as necessary. 

Pour 1/4 cup of batter into the pan and quickly swirl around and tilt the pan to spread it. You may not make it all the way to the edge. That's okay. When they are rolled up you can't see the crooked edges. Allow to cook until set, but the top will still appear wet. It only takes about 45 seconds. 

Work your spatula underneath and quickly flip the crepe. Cook on the other side another 10-15 seconds. Remove to a plate. 

Stir the batter between each crepe. Repeat with remaining batter. 

Stack finished crepes on top of one another to keep warm and flexible. 

Serve stuffed with cultured Mascarpone cheese and top with stewed fruit. Or come up with your own stuffing and topping! 

*Omit honey for a more savory crepe and stuff with eggs, mushrooms and spinach!
 

Cauliflower Tortillas (Paleo, Grain Free, Gluten free)

EcoPunk Review: I made these in my waffle iron, and they were good.

I also added some more spices, a spoonful of spelt flour, a dash of olive oil, a little shredded cheddar, and cooked them up as cupcakes, and they were GREAT! But they stick to paper cupcake wrappers, it works better if you use the recyclable silicon cupcake shapes.

Source: http://slimpalate.com/cauliflower-tortillas-paleo-grain-free-gluten-free/

Prep time: 10 mins

Cook time: 17 mins

Total time: 27 mins

Serves: 6-7

Ingredients

• ¾ a head of cauliflower riced or 2 cups riced and packed
• 2 eggs
• salt and pepper to taste

Instructions

1. Preheat oven to 375 degrees and line a baking tray with parchment paper.
2. For these I actually rice my cauliflower slightly more fine that cauliflower rice. Toss ¾ a head of cauliflower cut up and most of the stem removed and pulse until you get a texture slightly finer than rice. (Once it’s riced measure it to make sure you have 2 cups packed.)
3. Place riced cauliflower in bowl and microwave for 2 minutes and stir, then another two minutes and stir again then place in a dish towel and squeeze excess water out as hard as you can. (You’re going to want to get out as much water as you can and be careful not to burn yourself because it’s going to be very hot.)
4. Place drained cauliflower back in bowl and add two eggs, salt and pepper and mix until well combined.
5. As a note it will be a little bit runny but shouldn't be pure liquid either. Spread mixture onto a baking sheet into 6 small fairly flat circles.
6. Place in the oven for 10 minutes then pull out of the oven and carefully peel them off the parchment and flip them and place back in the oven for 5-7 more minutes.
7. Once they’re done place them on a wire rack to cool slightly.
8. Heat a medium sized pan over medium heat and place the tortillas into the pan pressing down slightly and brown them to your liking. (Don’t skip this step because it gives them slightly crispy on the edges and gives them a wonderfully nutty taste)