Blueberry Chia Seed Jam

It’s blueberry season!!!! I got a little bit carried away at U-pick last weekend… 25 lbs of fresh, delicious berries later my kitchen counters are pretty much stained blue.  I just whipped up some Blueberry Chia Seed Jam to put on the Oregon Beer Bread I made last week. There isn’t anywhere quite like Portland, OR in the summer!

The jam has only 3 ingredients and is sweetened just lightly with honey. This means you get all of the antioxidant power of the berries without all the added sugar of store brought varieties. Super simple to make!

Beer bread uses just 5 ingredients. By far the quickest bread I’ve ever made. It is a nice staple to have on hand. Recipe to follow soon!

Blueberry Chia Seed Jam

Ingredients

• 8 cups fresh blueberries
• ½ cup honey
• ¼ cup chia seeds

Preparation Instructions

1. Heat blueberries and honey in a pot over medium heat. Stir often, smashing the blueberries as you go for about 10 minutes.
2. Add chia seeds and continue cooking for 20-30 more minutes, stirring often.
3. Remove from heat and let cool. Store in Mason jar and eat within 7-10 days.

Fuel Facts

Numbers: 40 calories, 0 g protein, 0 g fat, 9 g carbs, 1 g fiber

            **For 2 Tbsp of jam (makes a little more than 4 cups)

Ingredient Breakdown:

v Blueberries – So why do blueberries get so much hype? Because they deserve it! They have one of the highest antioxidant capacities of all fruits and veggies, meaning they are able to combat free radicals in the body more effectively than their produce counterparts. Blueberries are also being shown to improve memory and cognitive function, helpful as we age. Best of all, blueberries maintain their health benefits when frozen so you can preserve them all year long!

v Honey – Due to the combination of glucose and fructose, honey will keep you energized longer than it’s sweet counterparts. Glucose is used quickly by the body, providing an immediate energy source. Fructose takes longer to absorb, sustaining blood sugar levels. When blood sugar is kept stable, your energy will also remain constant, so say goodbye to the afternoon crash.

Honey is also a great natural healer. For starters it is packed with polyphenols, antioxidants that have immune boosting properties to keep you from becoming sick. In addition, honey contains an enzyme that produces hydrogen peroxide, which is why it is believed to be antibacterial in nature. Honey can be used topically to treat burns, wounds, and even acne. Honey fights off impurity-causing bacteria while also hydrating the skin.

v Chia Seeds – Another fuel source used by the ancient Aztecs, Chia seeds are full of nutritional goodness. For starters, they are higher in omega-3s even than flax seed and their high antioxidant content makes them keep much longer. Whereas flax seed will go rancid rather quickly if not kept refrigerated, chia seeds can be kept at room temperature for weeks at a time. Also, unlike flax, you do not need to grind them in order to get all of the nutritional benefits.

When soaked in water, chia seeds will form a gel. In a similar fashion, this may contribute to keeping hunger at bay by swelling in the stomach when consumed in the diet. Chia seeds are great added to breads and baked goods, smoothies, and as a topping for yogurt or cereal.

Raw Protein Smoothie Bowl

At the Farmer’s Market last weekend I was given a sample of Raw Protein. I never feel satisfied when I drink my breakfast so I decided to incorporate it into a smoothie bowl, complete with lots of toppings!! This recipe gives you the framework then allows you to get creative!

Raw Protein Smoothie Bowl

Ingredients

• 1 scoop Raw protein powder of choice
• ¾ cup frozen fruit of choice
• ¾ cup milk of choice
• Toppings of choice

I used: Vanilla Chai protein powder, frozen blueberries, unsweetened almond milk, 1 Tbsp hemp, 1 Tbsp shredded unsweetened coconut, 1 Tbsp walnuts, 1 Tbsp almonds, 1 Tbsp pumpkin seeds, 1 Tbsp dried cranberries, 1 Tbsp bee pollen

You could also top with a variety of fresh fruits, dried fruits, nuts, seeds or cereals. 

Preparation Instructions

1. Add Raw protein powder, frozen fruit and milk to blender. Blend well.
2. Pour in bowl and top with any and all desired toppings!

Fuel Facts

Numbers:  175 calories, 19 g protein, 0 g fat, 21 g carbs, 9 g fiber

**For the smoothie portion of the recipe (toppings will vary)

Ingredient Breakdown:

v Raw Protein Powder – This vegan, non-GMO, organic protein powder is one of my favorite options for those who need a quick go-to meal or after workout protein source. Each serving contains 90 calories and 17 grams of protein, along with probiotics and enzymes to promote optimal digestion.

v Hemp – These seeds provide the polyunsaturated essential fatty acids in an ideal 4:1 ratio, omega 6 to omega 3.  Hemp seeds are also a good source of protein and fiber, which work together to help keep you fuller longer. Adding a bit to salads, smoothies, etc. may curb those munchies later in the day.

v Bee Pollen – Bee pollen is high in B vitamins, boosting energy and stamina. Similar to other honeybee products, many allergy sufferers report that bee pollen helps ward off symptoms. In addition, the high antioxidant content of bee pollen may have an anti-inflammatory effect in the body, particularly the respiratory system, potentially helping with asthma. 

Avocado Sriracha Hummus

My best friend in the whole world, Kelly, was in town this weekend. Talk about being re-inspired! We rode bikes, ran, did yoga, laughed, ate delicious food, set goals, counseled each other, danced, planned and played. Best Friend Therapy… It’s a thing. Our time together was nourishing in every sense of the word.

For her arrival, I made some hummus with a twist. We ate it up with crinkle cut carrot coins, but any vegetables would work for dipping.

Avocado Sriracha Hummus

Ingredients

• 1 can chickpeas
• 1 avocado
• Juice of ½ lemon
• 2 Tbsp tahini
• 2 cloves garlic
• 1 Tbsp avocado oil (or olive oil)
• 1 Tbsp Sriracha
• ½ tsp salt

Preparation Instructions

1. Add all ingredients to food processor and blend.
2. Serve with crinkle cut carrot coins or veggie of choice. Makes 2 cups.

Fuel Facts

Numbers:  38 calories, 1 g protein, 4 g fat, 2 g carbs, 1 g fiber

**For 2 Tbsp

Ingredient Breakdown:

v Chickpeas – Also known as garbanzo beans, chickpeas are a wonderful protein source for those wanting to increase their intake of plant-based foods. Beans have a very high content of fiber as well which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

v Avocado – You may have heard that avocados are a good source of “healthy” fats. This is absolutely correct. But what makes them healthy? The fats in avocado are largely made up of phytosterols and oleic acid. Phytosterols are integral to the function of our body’s inflammatory response, making them a natural anti-inflammatory. Avocados have been found beneficial particularly in the management of arthritis. Oleic acid (omega-9), also found in olive oil, is a monounsaturated fatty acid touted for reducing the risk of breast cancer and heart disease.

v Avocado Oil – You may have heard that cooking with some oils can be a health hazard due to chemical changes that occur at high heats. When oils reach their smoke point there is potential for them to transform into trans fats. This is more likely to happen when oils are continually reheated past their smoke point, such as the oil used to fry French fries in a fast food establishment. Typically you do not need to be worried about this at home. However, avocado oil has a smoke point of 500 degrees F and therefore will resist degradation at high roasting temperatures. It also has a mild nutty flavor that complements most dishes.

v Sesame Seeds/Tahini – Sesame seeds are used to make tahini, a past used most often in hummus. The seeds are high in sesamol and sesaminol, antioxidants that help rid the body of free radicals. The compounds may also lower cholesterol.  Sesame seeds are also abundant in many vitamins and minerals, including B-complex vitamins, calcium and magnesium.

v Lemon/Lime – High in the antioxidant vitamin C, lemons and limes, help oxidize free radicals in the body. In addition, the juice enhances the flavors of other foods and the fruit will keep up to four weeks in the fridge.

v Sriracha – This fan favorite hot sauce is made from chili peppers. Chili peppers get their spicy kick from a compound called capsaicin. The hotter the pepper, the more of the compound it contains. Capsaicin has been studied extensively and is found to have an anti-inflammatory effect, which makes cayenne a great addition to recipes and even recovery smoothies after a hard workout.

v Garlic – The “stinking rose” is actually a vegetable in the Allium family, with onions and leeks. Not only does garlic add tons of flavor and aroma to any dish, it is also high in sulfur-containing compounds that help fight oxidative stress and inflammation. Garlic has also been shown to reduce triglycerides and total cholesterol. With all of these combined benefits, garlic can play a big role in maintaining heart health for those who eat it often.

Vegan Lentil Loaf

The first time I ever experimented with vegan eating I made a lentil loaf that I absolutely loved!  I figured it was time to try making one of my own... I love having things like this on hand during the week that I can eat in a pinch! It looks like a lot of ingredients but the preparation is simple. I did my best to break it up for ease of reading and preparing. I also apologize for the pictures... I'm not sure there is a way to make lentils in loaf form look pretty... But they sure are tasty!!

Lentil Loaf

Ingredients

Lentils:

• 1 cup dry lentils
• 2.5 cups water

Veggies:

• 1 onion, chopped
• 1 bell pepper, chopped
• 1 cup baby carrots, chopped
• 1 Tbsp olive oil

Herbs & Spices:

• 2 tsp sage
• 1.5 tsp garlic salt
• 1 tsp thyme
• 1 tsp onion powder
• 1 tsp cumin

Flax Egg:

• 3 Tbsp flaxseed meal
• 1/3 cup water

Others:

• ½ cup oats
• ½ cup whole wheat flour

Glaze:

• ¼ cup ketchup
• 1 Tbsp balsamic vinegar
• 1 Tbsp maple syrup

Preparation Instructions

1. Bring lentils and water to a boil, then reduce heat and simmer for ~40 minutes, until water is absorbed.
2. Whisk flaxseed meal with water and refrigerate for 15 minutes to make flax egg (this acts as a binder).
3. Sauté veggies in olive oil with herbs and spices until tender
4. Put ¾ of the cooked lentils and ½ of the cooked veggies into a food processor and blend until smooth.
5. Mix in remaining lentils and veggies, flax egg mixture, oats and flour.
6. Line loaf pan with tinfoil or parchment paper before adding mixture (this makes it easier to remove baked loaf from pan).
7. Whisk together glaze ingredients and spread on top of loaf. (You may want to mix up some extra for dipping while eating).
8. Bake at 350 degrees for 1 hour.
9. Let sit before serving.

Flax Egg

Sauteed Veggies

Make sure to line your pan before adding lentil mixture.

Top with glaze.

Bake for 1 hour at 350 degrees.

Fuel Facts

Numbers: 165 calories, 9 g protein, 1 g fat, 30 g carbs, 10 g fiber

**Per slice (Recipe makes 8 slices)

Ingredient Breakdown:

v Lentils – The legumes are a wonderful protein source for those wanting to increase their intake of plant-based foods. Lentils have a very high content of fiber as well, which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

v Flax – The tiny seeds are best to eat ground in order for the body to reap all of the nutritional benefits. When the seeds pass through the body whole, they often remain undigested. Make sure to store ground flax in the freezer because its oils will otherwise go rancid rather quickly. It will keep for several months when stored properly.

      Flax is a good source of omega 3 fatty acids in the form of ALA (alpha-Linoleic acid) which is a precursor for the essential polyunsaturated fatty acids EPA and DHA. Omega 3’s are anti-inflammatory and provide a host of health benefits when consumed in tandem with omega 6 fatty acids. Aim for a omega 6 : omega 3 ratio closer to 1. The standard American diet is much too high in the pro-inflammatory omega 6’s found in safflower, corn and grapeseed oils. Consuming just 1 Tbsp of ground flax each day can help improve your ratio.

v Oats – Oats are known for their heart healthy benefits. They contain beta-glucan, a specific fiber that helps lower cholesterol levels. Studies have shown, in those with high cholesterol levels (over 220 mg/dl), ½ cup of oats or 1 bowl of oatmeal can lower cholesterol by 8-23 percent.

v Whole Wheat – Unlike processed white flour, whole wheat flour still contains the bran and the germ of the grain which provides fiber and nutrients that white flour is lacking. Wheat is a one of the crops most genetically modified in the United States, so whenever possible, look for products that state non-GMO.

v Onion – These pungent vegetables are rich in flavor and health benefits. Onions are particularly high in the flavonoid quercetin. Quercetin has been studied for its ability to prevent tumor growth, especially in cases of lung cancer. The flavonoid is also being studied for its potential to prevent the release of histamines, chemicals that cause allergic reactions. This has not yet been studied for effectiveness in humans, but researchers believe quercetin could reduce allergy symptoms such watery eyes and runny nose.

v Carrots – These root vegetables were named for their high content of the carotenoid, beta-carotene.  This antioxidant helps protect against cancer and is good for eye health.  Carrots are also naturally sweet, which makes them a good addition to baked goods, stews, curries, and a variety of other dishes.

v Thyme – The herb has long been used in natural medicine to help with chest congestion and respiratory problems. Although this is not documented in modern science, one thing we know for sure is that thyme works as a natural food preservative, helping to prevent and reverse microbial contamination.

v Sage – Several studies have shown the memory enhancing effects of sage, especially in conjunction with short term memory. However, compounds extracted from the sage root actually act as acetylcholinesterase (AChE) inhibitors, a chemical associated with memory loss in Alzheimer’s disease.

v Cumin – Used in abundance in Indian and Mexican cuisines, cumin is loaded with iron, good for digestion and may be anti-carcinogenic. The spice packs a lot of flavor so a little usually goes a long way.