Cooks Network: BREAKFAST

Plump juicy and sweet strawberries are the main attraction in this strawberry avocado spinach salad. We’ll top it off with a citrusy poppyseed dressing and voila! Your new favorite spring/summer salad is here.

Just look at all those beautiful strawberries ?

I’m crushin’ hard on this avocado strawberry spinach salad situation that comes dressed with a citrusy poppyseed dressing, makes for excellent spring//summer lunches, and quick and easy dinners too. Bright, colorful, and eye-catching, basically all the things I love about a salad other than the most obvious one which is FLAVOR. Ever since the biological clock stuck the big 3-0, it feels like my body craves meals that are packed with nutrition. Don’t get me wrong, i’ll take a brownie or three right afterwards because I have the worst sweet tooth that kicks in 10 seconds after i’ve finished eating a meal, but when it comes to the actual meal itself, I need the greens, the goods, and let’s not pretend i’m above it, the dressing.

Guys I can’t stop, won’t stop with this beautiful berry spinach salad!

We’ve got juicy, plump blueberries, buttery avocado, spicy red onions, creamy feta cheese, crisp baby spinach leaves, and sweet strawberries. Toss that all up extra generously with homemade poppyseed dressing and a hint of salt and pepper.

It’s refreshing and oh so filling.

And if you’re questioning the usage of crumbled feta cheese in a salad that’s loaded with sweet berries, hold the phone, think about the way creamy, salty, and rich flavors of that feta will pair with acidy, tangy-sweet berries. I’m telling you this combo just can’t be beat!

Besides all the most obvious usage of strawberries, like pies, cupcakes, and shortcakes, I wanted to highlight how you can naturally incorporate more fruit into your everyday meals.

And with the weekend about 24 hours away i’m really trying to do this one diet on the weekdays called vegetables + fruits + lean proteins and attempting to keep it real where food doesn’t make me want to hate life. But really I already know when Friday strikes, it all kinda goes flying out the window until Sunday. A salad in one hand and 5 glazed and sprinkled doughnuts in the other, life is all about balance I tell you.

How about we make a deal where weekend foods don’t count? K thanks.

Noteworthy, i’ve made this strawberry spinach salad about 20 times — yes it’s that good. The dressing lasts for about a week in the refrigerator so meal prep it on Sunday’s and enjoy tossing a few ingredients together and calling it lunch on weekdays.

You can even prep this salad in your meal prep contains (these are my favorite) and pack it to go. Or if you work from home, step away from that desk for 5 seconds to toss the contents of your refrigerator into a bowl and drizzle it homemade poppyseed dressing. And when you’re too tired to cook, dice that leftover chicken from the weekend and add it in and make your strawberry spinach salad game stronger. ?? And if you’re summer 2014 was also all about Panera’s Strawberry Poppyseed Salad then toss in a can of mandarin oranges, chopped chicken, and a handful of pecans//almonds//walnuts and sit back and bask in the glory of your mega salad making skills.

PREPARATION

DRESSING: whisk together the juices, mustard, mayo, honey, and poppy seeds. Stream in the olive oil as you whisk until combined. Season with salt and pepper to taste.

SALAD: Toss all the ingredients for the salad together with desired amount of dressing. Serve immediately.

MAKE AHEAD: salad ingredients can be prepared ahead of time and kept separate from the dressing until ready to serve. Leftover dressing will last for up to 5 days, covered in the refrigerator.

NOTES:

Sometimes I like to add grilled chicken to this salad along with mandarin oranges, pineapple chunks, and chopped pecans for a different twist!

INGREDIENTS

POPPYSEED DRESSING

2 teaspoons dijon mustard
1 tablespoon mayonnaise
2 tablespoons honey
2 teaspoons poppy seeds
1 tablespoon EACH lemon juice, lime juice, AND orange juice
1/2 cup olive oil
salt and pepper

STRAWBERRY SPINACH SALAD

6 cups baby spinach
2 cups sliced strawberries
1 cup blueberries
1 large or 2 small avocados, diced
1/2 a medium red onion, sliced
1/2 cup crumbled feta cheese

NUTRITION INFORMATION

Serving Size: 1 (195 g) Servings Per Recipe: 4

Calories 266.1 Calories from Fat 190 72% Total Fat 21.2 g 32% Saturated Fat 3.7 g 18% Cholesterol 13.1 mg 4% Sodium 295.3 mg 12% Total Carbohydrate 18.6 g 6% Dietary Fiber 5.6 g 22% Sugars 6.2 g 24% Protein 3.5 g 6%

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Although sandwiches seem like a given for a picnic, they’re tricky because you run the risk of ending up with soggy bread. However with certain sandwiches, it isn’t the worst thing to have the sandwich sitting around for a while – in fact, it makes it even better. The muffaletta, a classic New Orleans sandwich, is a great example and is super easy and convenient to make. You start with bread (which, yes you purists, I know this isn’t the authentic round muffaletta loaf, but a focaccia or other Italian round bread does just fine). Then, spread generous amounts of an olive spread and just layer all kinds of delicious cold cuts and cheese.

The longer the olive spread and cold cuts can mingle with the bread, the better your muffaletta will be. I love serving these sandwiches cut into rectangles or into wedges so a beautiful cross section of meats and cheeses is exposed!

INSTRUCTIONS

First, combine all the olive spread ingredients in a bowl and let it marinate in the fridge for at least an hour.
Cut the bread in half (if using round bread, cut in half and remove some of the bread in the center with your fingers). Spread both sides of the bread with generous amounts of your olive spread. When spreading on the bottom layer avoid spooning too much liquid onto the bread as it will soak down and become soggy.

Place the bread on a baking sheet. Layer the bottom with coppa, then mortadella, then salami, then provolone, then ham, then mozzarella. Carefully flip the other side of the bread with the smeared olive spread over meat and cheese. Place another baking sheet on top of the sandwich and balance a heavy item like a cast iron skillet on top. Refrigerate for another hour.

Slice into rectangles (or wedges if using a round loaf). I liked trimming the edge off so the sandwiches were perfect rectangles, but you don't have to.

INGREDIENTS

Olive spread ingredients

1 cup green olives (finely diced)
1 cup kalamata olives (finely diced)
1/2 cup marinated artichokes (finely diced)
1/3 cup roasted bell peppers (finely diced)
3 green onions (minced)
1 clove garlic (minced)
1/4 cup celery (about one large stalk) (thinly sliced)
2 tablespoons flat leaf parsley
2 teaspoons dried oregano
3 tablespoons red wine vinegar
3/4 cup extra virgin olive oil
pinch red pepper flakes

Sandwich ingredients

1 loaf focaccia or Italian round bread
1/3 pound Genoa salami
1/4 pound Coppa
1/2 pound Mortadella
1/2 pound ham (sliced)
1/2 pound provolone (sliced)
1/2 pound mozzarella (sliced)

NUTRITION INFORMATION

Serving Size: 1 (197 g) Servings Per Recipe: 4

Calories 412.3 Calories from Fat 231 56% Total Fat 25.7 g 39% Saturated Fat 11.8 g 58% Cholesterol 46 mg 15% Sodium 1171.3 mg 48% Total Carbohydrate 25.5 g 8% Dietary Fiber 2.3 g 9% Sugars 2.3 g 9% Protein 20.3 g 40%

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While perfect for an easy, healthy way to start an ordinary day, these baked eggs are also wonderful for breakfast and brunch get-togethers. Most of the prep work can be done ahead of time!

A few weeks ago, I spent a several days with my sister, Annie in Washington D.C. It was a wonderful time, but there’s something I’m a little embarrassed to admit… I didn’t visit many of the traditional D.C. sights. Annie and I enjoyed an amazing tour of the beautiful National Cathedral, but other than that, we spent most of our time talking, walking and cooking! Annie and I are two peas in a pod when it comes to enjoying time in the kitchen and sharing new recipe discoveries is one of our favorite things to do. Scott always says it’s a bit dangerous when we visit together as we “egg each other on”. This time it was true – literally!

The first morning of my visit, Annie served some wonderful baked eggs. She said her daughter, Katherine had served them for breakfast during a recent visit. The recipe was super simple, but so delicious; just eggs baked in muffin tins till perfectly done, with firm whites and runny yolks. Coarse black pepper, flaky sea salt and a sprinkle of finely chopped fresh herbs finished them off perfectly. We enjoyed the pretty eggs with whole grain toast, chicken sausage and fresh fruit. A wonderful, healthy way to start the day – I loved it so much I requested the exact same breakfast the following morning!

Guess what Scott had for his morning meal the first day I was back home? Even though my plane arrived close to midnight, I was up the next morning, trying out the new breakfast recipe on him. The following day, I had some fun testing a little different approach. I picked up a large bag of whole grain rolls and began experimenting with scooping out the centers and baking the eggs right in the rolls. It took a few tries to get the technique down pat, but we love the results. They’re perfect for an easy, everyday breakfast, but they would also be great for a spring brunch, as most of the prep work can be done ahead of time.

Although these eggs are super easy to make, I thought it might be helpful to show you a few pics of the technique, since it’s more a technique than a recipe. Scott was kind enough to grab his camera, so you could see exactly how the process works. Feel free to use this same method with one egg, for just yourself – or a hundred and one, for the whole neighborhood!

You’ll need some round, crusty dinner rolls. The size is up to you. The larger the rolls, the more egg they’ll hold. I used medium-size whole grain rolls that I found at Sam’s Club. For these rolls, small eggs fit perfectly. If you use larger rolls, you could use medium or even large eggs. Try one out before you make a whole batch and see what works best.

Preheat oven to 350˚F. Line a sheet pan with foil or parchment paper for easy clean up. Slice the top off of each roll (about a quarter of the roll) and set the tops aside.

With a small, sharp knife, cut around the edge of the roll, leaving a 1/4-inch rim. Extend your knife almost to the bottom of the roll, but don’t cut through the bottom. Once you’ve cut all the way around, use your knife to gently “wedge” out the center. If it doesn’t all come out, use your fingers to pull out the rest. You can also compress the inner walls of the rolls with your finger a bit to make the opening a bit larger, to accommodate your eggs. This will depend on the size of your rolls and eggs. Test an egg with one of the rolls to see what works best.

If you’re like me, you might get a little over zealous when cutting out the centers. Check each roll when you finish by holding it up to the light. (See that little hole in the first image above?) If you notice a small hole, take a small piece of bread (from one of the leftover cutout centers), place it over the hole and push it down with your finger to form a little “plug” for the hole.

Brush the rims and outsides of each roll with melted butter (about 1 teaspoon per roll) and place on prepared pan. The butter will make the rolls super crisp and delicious after baking. (If you’re watching your calories, this only adds 34 calories per serving, but adds tons of flavor). If prepping ahead, place all rolls on a baking sheet at this point and cover with plastic wrap or foil till just before baking time

Break an egg into a small bowl (check for any tiny bits of shell) and pour it into the “bread basket”. Repeat for all the rolls and eggs.

Add 1/2-1 teaspoon of cream to each egg and a sprinkle of kosher salt and black pepper. Bake for 18-22 minutes or until egg is set. Remove from oven and sprinkle with your choice of fresh herbs. Serve and enjoy!

One last thing, go ahead and brush the reserved tops with a little butter too. During the last 5 minutes of baking, pop them in the oven and serve these fun little “toasts” on a pretty plate with a jar of jam.

Add a bowl of fresh fruit for a fabulous breakfast or brunch!

PREPARATION

Preheat oven to 350˚F. Line a sheet pan with foil or parchment paper for easy clean up. Slice the top off of each roll (about a quarter of the roll) and set the tops aside.

With a small, sharp knife, cut around the edge of the roll, leaving a 1/4-inch rim. Extend your knife almost to the bottom of the roll but don't cut through the bottom. Once you've cut all the way around, use your knife to gently "wedge" out the center**. If it doesn't all come out, use your fingers to pull out the rest. You can also compress the inner walls of the rolls with your finger a bit to make the opening a bit larger, to accommodate your eggs. This will depend on the size of your rolls and eggs. Test an egg with one of the rolls to see what works best.

Check each roll when you finish by holding it up to the light. If you notice a small hole, take a small piece of bread (from one of the cutout centers), place it over the hole and push it down with your finger to form a little "plug" for the hole. (See pictures in the post for this.)

Brush the rims and outsides of each roll with melted butter (about 1 teaspoon per roll) and place on prepared pan. The butter will make the rolls super crisp and delicious after baking. (If you're watching your calories, this only adds 34 calories per serving but adds tons of flavor). If prepping ahead, place all rolls on a baking sheet at this point and cover with plastic wrap or foil till just before baking time.

Break an egg into a small bowl (check for any tiny bits of shell) and carefully pour it into the "bread basket". Repeat for all the rolls and eggs.****. Bake for 18-22 minutes. Remove from oven and let sit for 2-3 minutes. Sprinkle with your choice of fresh herbs (I used dill and thyme). Serve and enjoy!
The last 5 minutes of baking, pop the tops in the oven and serve these fun little "toasts" on a pretty plate with a jar of jam. All you need is fresh fruit for a fabulous breakfast or brunch!

Recipe Notes

*The size of your rolls will determine what size eggs you should use. If your rolls are fairly large, medium or large eggs will work well. If the rolls are small dinner size rolls, you may need to use small eggs. I recommend trying one roll out with an egg before finishing prep.

**Save the centers to make bread crumbs for future use. Just allow them to dry out, then whirl them around in a blender.

***If you find your eggs are too large for your "baskets", and you don't have the option of smaller eggs, you can pour off a little of the white before adding it to the bread basket. I found the best way to do this, is to break the egg into a measuring cup with a spout. If the white is very thick and you can't pour off just a little, begin to pour, then cut a bit of the white off with a kitchen shears.

**** Baking time with depend on the size of eggs as well as the size of the rolls. Use this recipe as a template. In other words, feel free to change up the size of the rolls and the eggs. Use large rolls and eggs. Make as few or as many as you want. Use your favorite fresh herbs or dried herbs. Italian seasoning is great.

INGREDIENTS

6 whole grain dinner rolls
6 eggs* see note regarding size
2 tablespoons melted butter
2 tablespoons heavy cream
kosher salt
fresh ground black pepper
finely chopped fresh herbs for garnish

NUTRITION INFORMATION

Serving Size: 1 (81 g) Servings Per Recipe: 8

Calories 181.2 Calories from Fat 82 45% Total Fat 9.1 g 14% Saturated Fat 3.3 g 16% Cholesterol 219.1 mg 73% Sodium 255.5 mg 10% Total Carbohydrate 14.7 g 4% Dietary Fiber 0.8 g 3% Sugars 1.1 g 4% Protein 9.7 g 19%

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My family is more of the pumpkin pie kin. Sweet potatoes are left for marshmallow-topped casseroles. No shame there.

Recently, I’ve been craving them all the time. For instance, in granola or buried under a mound of chickpeas, Mediterranean style.

But I’ve yet to thrust them into the breakfast scene. And if there’s one nutrient-packed root veg that deserves the morning spotlight, it’s this guy.

Sweet potatoes are a powerhouse when it comes to nutrition.

They’re rich in beta carotene and vitamins A and C, and they act as an anti-inflammatory in the body. One large potato provides 4 grams protein, 6 grams of fiber, and just 162 calories. So, indulge away my friends. Indulge away.

These oats require just 7 ingredients and about 30 minutes start to finish. And, if you bake (or microwave) your sweet potatoes ahead of time (like me!), it’ll go even faster and you’ll always have some on hand to add to your morning oats or a quick soup.

Though I made this version with rolled oats, I included notes for using steel cut oats as well. You can also find my other steel-cut oat recipe here served with brown sugar pears, as well as my favorite Creamy Pumpkin Oats with Blueberries.

So many oats, so little time.

To give this dish a more indulgent “sweet potato pie” feel, I topped it with my Pumpkin Maple Pecan Granola! But of course, it would be just as delicious with any granola and a few roasted or raw pecans or walnuts.

These oats scream fall. They’re:

Warm
Comforting
Perfectly sweet
Cinnamon-infused
Loaded with sweet potato flavor
Simple
Healthy
Creamy with a bit of crunch from the granola
& Perfect for chilly fall mornings

If you make this recipe, be sure to take a photo and tag it #Cooks Network on Instagram! We try and look at every photo you guys post, and it always makes our day when we see what you’re cooking up. Cheers, and happy fall!

PREPARATION

To roast your sweet potato, preheat oven to 400 degrees F (204 F) and cut a sweet potato in half and lightly coat with olive oil. Place flesh side down on a foil lined baking sheet and bake for 20-25 minutes or until soft and tender. This will depend on your size of potato. (Alternatively, pierce a few times with a fork and microwave for 4-5 minutes until tender.)

Once done, pull potatoes out of the oven and start your oats (see notes for steel cut directions). Bring water to a boil in a small saucepan. Once boiling add your oats and reduce heat to medium. Continue cooking until the oats have absorbed most of the water - about 5 minutes - stirring frequently.
In the meantime, mashed your sweet potato and measure out roughly 1/2 cup. Set aside.

Once your oats are just about done cooking (~5 minute mark), stir in sweet potato puree, sweetener of choice, cinnamon and flax seed and stir to combine. Taste and adjust flavor/seasonings as desired. To thin, add a splash of non-dairy milk (such as almond).

Divide oats between two serving bowls and sprinkle with Pumpkin Maple Pecan Granola (or roasted pecans). Add a drizzle of honey for more sweetness. Enjoy immediately. Best when fresh.

Notes

*To make this recipe with steel-cuts oats, add 3/4 cup raw steel cut oats to 1 1/4 cup boiling water, reduce heat to simmer and cover. It's recommended to cook for up to 25 minutes, but I prefer mine with a little more texture and only cook them for 15 minutes until they've just absorbed the water. If you prefer softer oats add 1/4 more water in the beginning and continue cooking until the 20-25 minute mark.

INGREDIENTS

1 cup rolled oats, GF for gluten-free eaters (see instructions for steel-cut oats)*
1 3/4 cups water
1/2 cup sweet potato puree (~1 small potato | see below for roasting instructions)
2-3 Tbsp brown sugar, maple syrup, or other sweetener of choice (like date paste)
1/2 tsp ground cinnamon
optional: 1/2 Tbsp flaxseed meal
3 Tbsp Pumpkin Maple Pecan Granola (or sub roasted pecans)

NUTRITIONAL INFORMATION

Serving size: 1 bowl (1/2 recipe) Calories: 253 Fat: 8.8g Saturated fat: 1.5g Carbohydrates: 55.9g Sugar: 15.7g Sodium: 22mg Fiber: 8g Protein: 9.7g

SWEET POTATO HEALTH BENEFITS

Diabetes

Sweet potatoes are considered low on the glycemic index scale, and recent research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes.

The fiber in sweet potatoes is also important. Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, and people with type 2 diabetes have improved blood sugar, lipids, and insulin levels. One medium sweet potato with the skin on provides about 6 grams of fiber.

Blood pressure

Maintaining a low sodium intake helps keep a healthy blood pressure. However, increasing potassium intake may be just as important. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of American adults are meeting the daily 4,700-milligram (mg) recommendation for potassium. One medium sweet potato provides about 542 mg.

High potassium intake is linked to a 20 percent decrease in the risk of death from all causes.

Cancer

According to a study conducted by the Harvard School of Public Health's Department of Nutrition, among younger men, diets rich in beta-carotene may help protect against prostate cancer. Beta-carotene may also protect against colon cancer, according to a Japanese study.

Digestion and regularity

Because of its high fiber content, sweet potatoes help to prevent constipation and promote regularity for a healthy digestive tract.

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People who like tacos are good people.

I mean, how can you go wrong? Delicious, savory, crunchy, colorful fillings in a portable shell – it’s literally what dreams are made of. Well, that and Peanut Butter Cup Pie, am I right?

In my quest to switch up breakfast, these simple, colorful tacos came to mind.

I’ve recently been into pomegranate arils on EVERYTHING, especially baked sweet potatoes with black beans, onion, cilantro and salsa. It’s literally my go-to lunch these days and I have no plans of changing that anytime soon. I highly recommend it right after you nosh on these tacos.

This recipe comes together in about 30 minutes and is seriously versatile!

Not a tofu fan? Sub roasted sweet potatoes or leave it out. No cilantro? Sub kale. Mash your black beans for more a “refried” feel. The breakfast possibilities are endless.

These tacos would make a colorful, filling and healthy breakfast or brunch for two, and are easy to multiply for a crowd. Bonus? The toppings keep for days in the fridge so you can make them ahead and nosh on them all week in various forms.

I hope you give these a try! And if you do, be sure to tag a picture #Cooks Network on Instagram so we can see. Cheers!

PREPARATION

Wrap tofu in a clean, absorbent towel and place something heavy on top, such as a cast-iron skillet, while prepping toppings.

Cook black beans in a small saucepan over medium heat until bubbly. Then reduce heat to simmer and set aside. If unsalted/unseasoned, add a pinch of salt, cumin, chili powder, and garlic powder.
Add dry tofu spices + salsa to a small bowl and add enough water to make a pourable sauce. Set aside.

Heat a large skillet over medium heat and unwrap tofu. Use a fork to crumble.
Once the pan is hot, add 1-2 Tbsp oil of choice and the tofu. Stir fry for 4-5 minutes to brown. Then add seasoning and toss to coat. Continue cooking until browned and fragrant - about 5-10 minutes - stirring frequently. Set aside.

To serve, warm tortillas in the microwave wrapped in a damp paper towel or in a 250-degree F (121 C) oven (optional). Top tortillas with tofu scramble, black beans, onion, avocado, cilantro, salsa, fresh lime juice, and pomegranate arils (or desired toppings).

Serve immediately with the best breakfast potatoes or fruit.

Notes

*Nutrition is a rough estimate for 1 of 4 generously filled tacos.
*Tofu adapted from my Spicy Southwest Tofu Scramble, originally inspired by Eat Within Your Means.

INGREDIENTS

TACOS

8 ounces firm tofu
1 cup cooked black beans
1/4 red onion, diced
1 cup fresh cilantro, chopped
1 ripe avocado, sliced (or sub guacamole)
1/2 cup salsa for serving (hot sauce also optional)
1 lime sliced, for serving
1/4 cup pomegranate arils
Corn tortillas (2 per person)

TOFU SEASONING

3/4 tsp garlic powder
1/2 tsp chili powder
1 tsp cumin
1/8 tsp sea salt
1 Tbsp salsa
1 Tbsp water

NUTRITIONAL INFORMATION

Serving size: 1 of 4 tacos Calories: 259 Fat: 11g Carbohydrates: 32g Sugar: 7.7g Sodium: 451mg Fiber: 8.7g Protein: 10.5g

Benefits Of Avocado

Skin and Hair Care

Avocados are packed with nutrients that are beneficial for maintaining healthy skin. It enriches skin that is dry, chapped or damaged. They are added to a variety of cosmetics due to their ability to nourish the skin with essential vitamins and make it glow. It is also used for nourishing dry and damaged hair. Many people use avocados to prepare skin and hair masks. Above all, avocado oil helps in treating plaque psoriasis. Beta-carotene and lycopene are two organic compounds found in large quantities in avocados. Both of these have been connected to improving the health and tone of your skin and eliminating signs of premature aging.

Liver Care

Avocados are very good at reducing liver damage. It has certain organic compounds that help in improving liver health. Liver damage is normally caused due to Hepatitis C. Findings of a recent research study suggest that avocados may play a major role in toning up and protecting your liver from a wide variety of conditions.

Improves Vision

Avocados help keep your eyes healthy. They contain carotenoids such as lutein and zeaxanthin, which help to protect your eyes against cataracts, eye diseases related to age, and macular degeneration. These conditions are often caused by free radicals that accumulate in the tissues of the eyes. The antioxidant activity of these special carotenoids in avocados neutralize the effects of those dangerous free radicals.

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Happy Valentine’s Day! Are you celebrating or just keeping it low key? We are keeping it low key and making dinner at home tonight. Michael is planning a 5 course meal for us. I guess that might not really be low key haha. I am pretty pumped though! He has become a great cook over the past few years we have lived together, l love his creations so i decided to share this perfect Valentines day recipe i hope you enjoy

Honey and fresh blood oranges make this creamy, thick Blood Orange Chia Pudding a winner. Feel free to substitute regular oranges if you can’t get the blood. Bonus: this pudding is pretty darn good for you, so it’s fine for a breakfast or as a light dessert.

Oh, chia pudding. You are so delicious. So easy to make. So full of health benefits. Fiber. Protein. Antioxidants. Omega-3s - Looks like l have hopped on the Chia Crazy Train?

This blood orange chia pudding is flavored with fresh blood orange juice, which also makes it a lovely pinky-peachy color, too. But you could absolutely just use regular ole oranges, or grapefruit, or a mix of any citrus you like.

It sits overnight and becomes this delicious, creamy, thick pudding. It’s only sweetened with a little honey, so it has no refined sugar and this can actually be eaten for either breakfast or as a light, dreamy dessert.

Crunchy almonds top it for nice texture and the blood orange juice gets mixed with a bit of honey for a light, citrusy sauce.

This blood orange chia pudding uses almond milk and yogurt, but to make it completely dairy-free/vegan you could use any type of alternative yogurt you’d like. Maple syrup can always be used instead of honey.

Make this and serve it at brunch in short, wide mason jars for a pretty (and remarkably easy) addition. Mother’s Day brunch, anyone?

PREPARATION

Make the pudding. Mix all of the ingredients together and stir very well. Let sit in the refrigerator overnight, or for at least 6 hours. Stir halfway through if possible to redistribute the chia seeds.

When ready to serve, divide the pudding into 4 glasses. Segment the blood oranges by cutting both the top and bottom of the orange. Using a sharp knife, peel the skin from top to bottom so there is no white pith. Cut in between the membranes to segment the oranges.

Squeeze what is left from the oranges on top of the segments in a bowl. Gently stir the oranges and juice with honey. Let sit 5 minutes.

Divide the oranges and juice on top of the 4 glasses. Top each glass with one tablespoon of chopped almonds. Enjoy!

INGREDIENTS

FOR THE PUDDING

1/2 cup almond milk
1/2 cup fresh blood orange juice
3/4 teaspoon vanilla extract
1 tablespoon honey
1/4 cup chia seeds
1 cup 2% Greek yogurt

FOR TOPPING:

3 blood oranges, segmented
1 tablespoon honey
4 tablespoons chopped almonds

NUTRITION INFORMATION

Serving size: per ½ cup Calories: 127 Fat: 6g Carbohydrates: 14g Sugar: 7g Fiber: 7g Protein: 4g

Benefits of CHIA

Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality. They have been shown to support a healthy complexion, increased energy, and overall lower weight.

Cardiovascular disease and cholesterol

Increased fiber intake has been shown to lower blood pressure and cholesterol levels. A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fiber intake reduced LDL, or "bad" cholesterol, as well as total cholesterol. Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

Diabetes

High-fiber diets are associated with a lower risk of developing diabetes. Eating high-fiber meals helps to keep blood sugar stable. Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fiber for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.

Omega-3s to fight heart disease

Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death. Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure. The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.

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