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“Pulse” lessons & recipes from the Little Clinic at King Soopers

Posted: Jul 15, 2016 / 12:11 PM MDT / Updated: Jul 15, 2016 / 12:11 PM MDT

We all need easy and healthy meal ideas, and everybody is excited if you can work in a healthy dessert! Registered dietitians with The Little Clinic at King Soopers show us some easy, healthy, and delicious recipes, using “pulses”, better known as the dry seed portion of legume plants like peas, lentils and garbanzo beans.

Your health matters to The Little Clinic at King Soopers. They offer all kinds of nutrition events and advice. Send emails to [email protected] or Click here for The Little Clinic at King Soopers event near you.

Pea Protein Overnight Oats

  • 1/2 cup rolled oats
  • 1 tbsp chia seeds
  • 1 tbsp hemp seeds (optional)
  • 1/4 cup almond milk,
  • 1/4 cup nondairy plain yogurt (can skip this step and use additional ½ cup almond milk instead)
  • 1 scoop organic pea protein, vanilla or natural flavor
  • Optional Toppings:
  • 1 tbsp hemp seeds or cacao nibs,
  • 1/4 cup organic berries,
  • 1/4 cup chopped nuts
  1. Mix rolled oats, chia seeds, hemp seeds (optional) almond milk, yogurt, and pea protein powder in a bowl or mason jar
  2. Let it sit in refrigerator overnight until the oatmeal has soaked up the liquid
  3. Remove from refrigerator and top as desired

Black Bean Lentil Salad with Cumin Lime dressing

Ingredients
1 cup dry lentils (green or brown)
15 oz. can black beans, rinsed and drained
1 red bell pepper
1/2 small red onion
1-2 roma tomatoes
Large bunch cilantro, stems removed
Optional: green onion


Juice of 1 lime
2 Tbsp. olive oil
1 tsp. dijon mustard
1-2 cloves garlic, minced
1 tsp. cumin
1/2 tsp. oregano
1/8 tsp. salt
Optional: chipotle powder, chili powder, pepper, hot sauce, other seasonings, etc.

Directions
Cook lentils according to package directions, leaving firm not mushy. Drain.
While lentils are cooking, make the dressing: place all ingredients in a small bowl and whisk to combine. Set aside.
Finely dice the bell pepper, onion, and tomatoes. Roughly chop the cilantro.
In a large bowl, place the black beans, bell pepper, onion, tomatoes, and lentils. Add the dressing and toss to combine. Add cilantro, and lightly toss.
Serve immediately or chill covered in the fridge for at least an hour to let the flavors combine.

Aquafaba Chocolate Mousse

Yield: 6 servings
Active Time: 10 minutes
Total Time: 2 hours

Ingredients

6 ounces dark chocolate
1 (15-ounce) can unsalted chickpeas
1/4 teaspoon cream of tartar
1/4 teaspoon sea salt
2 teaspoons vanilla extract
Cacao nibs, for serving

Instructions

Melt chocolate in a double boiler, stirring occasionally. Remove from heat, transfer to a large bowl, and let cool slightly.

Drain chickpeas, reserving the liquid (or aquafaba) and saving the beans for another use. This should provide about 3/4 cup liquid. Place in a clean mixing bowl and add cream of tartar and salt. Use a hand or stand mixer and beat on high until soft peaks form. Whisk in vanilla. Gently fold 1/3 of whipped aquafaba into chocolate, then fold in the rest in two more equal portions.

Divide mixture between 6 small ramekins or serving glasses. Cover with plastic wrap and let set in fridge for 2 hours. Sprinkle with cacao nibs to serve.

We all need easy and healthy meal ideas, and everybody is excited if you can work in a healthy dessert! Registered dietitians with The Little Clinic at King Soopers show us some easy, healthy, and delicious recipes, using “pulses”, better known as the dry seed portion of legume plants like peas, lentils and garbanzo beans. […]

Coconut Chia Pudding Parfaits with Tropical Fruit Turmeric Puree

Coconut Chia Pudding Parfaits with Tropical Fruit Turmeric Puree are a delicious breakfast treat or afternoon snack featuring coconut milk chia pudding layered with blended tropical fruits.

Click HERE to save this recipe for Coconut Chia Pudding Parfaits!

Tropical Coconut Chia Pudding

We just had a new King Soopers open up a couple of months ago in our town and I’m seriously thrilled! It is a really convenient distance from our new house, and definitely the closest shopping option that we have, but the location is also pretty much perfection. I drive right by it every time I take Kendall, Kayden, or Madeline to and from school.

Having a grocery store with such high-quality food, customer service, and shopping experience that close to use is pretty much the best thing ever…especially when you’re a food blogger. When I need to run out to the store really quick for an ingredient that I forgot, or because sudden recipe inspiration struck and I don’t have everything I need at home, I can always count on King Soopers to have what I need…and the trip doesn’t take too long.

Recently, I headed to King Soopers with a specific goal in mind — to check out their selection of natural foods in partnership with Silk. I wanted to create a tasty treat that would serve either as a breakfast, snack, or even a dessert, but that didn’t derail me from my healthy goals for the New Year.

King Soopers had all of my needs readily available for the recipe that I was brainstorming. I love that they have so many health-focus products and ingredients to support my healthy lifestyle habits, but they also have all of the regular things that our family needs as well and at reasonable prices. I have been to other King Soopers that have a specific section of the store that is devoted to natural foods.

Our new store is a Marketplace, so it is larger than a typical grocery store, and it has the Natural Foods Department incorporated throughout the entire store, rather than having a separate area. I actually really like that because in helps me to incorporate those types of products and habits with the rest of my shopping experience rather than it being isolated from all of the other items I have on my shopping list.

Since it is the middle of the winter, and I’m already missing the summer afternoons we spent in Florida for our beach wedding, I decided to go with something tropical themed — Coconut Chia Pudding Parfaits with Tropical Fruit Turmeric Puree.

Chia Pudding is really simple to make. You’re just choosing a liquid of choice, in my case Silk Original Coconutmilk to go with my tropical theme and to give the pudding a nice creamy consistency, and soaking chia in the liquid until it absorbs most of the liquid becomes a pudding-like consistency.

Chia pudding kind of reminds me of tapioca a bit, but is packed with omega-3s, protein, antioxidants and fiber thanks to this tiny superfood. You can add chia to yogurt or oatmeal and blend it into a smoothie (like this Pineapple Coconut Kale Smoothie).

One option that Madeline loves is to mix 1 to 1 1/2 tablespoons of chia with 1 cup of juice or juice+water combo and let it sit for an hour or two in the fridge before drinking. The chia thickens up and absorbs some of the liquid but the mixture is still drinkable.

After soaking the chia and making the pudding part of the recipe, I blended up some frozen fruit — mango, pineapple, and peach — with fresh lime and orange juice.

To top off the coconut milk chia pudding parfait, and to make it extra bright and pretty during these winter months, I added shaved coconut, fresh bright raspberries, macadamia nuts, and a wedge of lime to the top.

It truly looked like something fresh and fruity from some tropical destination, and it was paced with a powerhouse of nutrients to keep my year off to a good start.

If you’re wondering how you eat this, the answer is with a spoon. Scoop it up like you would any other parfait and be sure to get some of the coconut chia, tropical fruit turmeric puree, and the delicious toppings in each bite!

Click HERE to save this recipe for Coconut Chia Pudding Parfaits!

Coconut Chia Pudding Ingredients

The ingredients needed to make the coconut milk chia pudding parfaits are quite simple:

  • Silk Original Coconutmilk
  • Chia seeds
  • Frozen fruit (peaches, mango, pineapple)
  • Lime juice
  • Orange juice
  • Turmeric
  • Fresh raspberries
  • Shaved coconut
  • Macadamia nuts

For the complete ingredient list and detailed instructions, scroll to the bottom of this post for the FREE printable recipe card!

How to Make Chia Seed Pudding

This accidentally vegan chia seed pudding is so easy to make! Here’s how I make coconut chia pudding at home:

  1. Stir together the chia seeds and coconut milk. Place in fridge until the mixture takes on a pudding-like consistency.
  2. Just before the coconut chia pudding is done soaking, add the peach, mango, and pineapple to a blender with the lime juice, orange juice, and turmeric.
  3. Blend until smooth.
  4. Divide the coconut chia seed pudding and fruit puree between four glasses.
  5. Top with raspberries, shaved coconut, lime wedge, and macadamia nuts.

Click HERE to save this recipe for Coconut Chia Pudding Parfaits!

Can I Make Prep Chia Pudding in Advance?

I know some chia pudding recipes can be prepped the night before and left to thicken up in the fridge, but this particular coconut chia pudding recipe is best enjoyed immediately. The chia pudding thickens up in just an hour.

Can I Use Different Fruits in the Puree?

Absolutely! Follow the basic recipe proportions and use different frozen fruits for a variety of chia pudding parfait ideas.

Click HERE to save this recipe for Coconut Chia Pudding Parfaits!

Tips for Making Coconut Chia Pudding Parfaits

I prefer using the Silk Original Coconutmilk in this vegan chia seed pudding recipe, but you’re welcome to use another of Silk’s non-dairy milks instead, if desired. I bet their Original Almondmilk would also work nicely here.

I added in a bit of turmeric powder to the fruit puree, since I keep reading about all of the many benefits of turmeric, to go with my super foods theme. If you don’t like turmeric, or don’t have any on hand, you can feel free to leave that out of the recipe.

If you want to take this coconut chia seed pudding up a notch, top it with toasted coconut instead of plain coconut flakes. Learn how to toast coconut flakes in 3 different ways here (they’re all super easy!).

More Healthy Breakfast Recipes:

This Chocolate Almond Banana Smoothie is a delicious snack for an afternoon pick me up. Banana, almond butter, chia, cocoa powder and ice are blended with almond milk for a healthy, creamy treat.

Cranberry Gingerbread Muffins are a festive treat made dairy-free thanks to cashew milk.

These Southwest Breakfast Bowls are a great way to enjoy a quick, healthy, and high-protein breakfast at home on busy weekday mornings.

Celebrate fall with these easy to make Pumpkin Chai Chocolate Chip Granola Bars featuring oats, real pumpkin puree, chai spices, mini chocolate chips, and pepitas.

Spend 5 minutes prepping this Slow Cooker Oatmeal the night before, and wake up to a delicious, hot bowl of oatmeal that is full of flavor!

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What’s your favorite healthy breakfast recipe?

Coconut Chia Pudding Parfaits with Tropical Fruit Turmeric Puree

Coconut Chia Pudding Parfaits with Tropical Fruit Turmeric Puree is a delicious breakfast treat or afternoon snack featuring Coconutmilk soaked Chia layered with blended tropical fruits.

Ingredients

  • 2 cups Silk Original Coconutmilk
  • 1/2 cup Chia Seeds
  • 4 ounces frozen Peaches
  • 4 ounces frozen Mango
  • 4 ounces frozen Pineapple
  • juice of 1/2 a Lime
  • juice of 1 Orange
  • 1/4 teaspoon Turmeric
  • Water, if needed, for blending consistency
  • 1 Lime, cut into wedges
  • 1/2 cup Fresh Raspberries
  • 3 tablespoons Shaved Coconut
  • 1/4 cup Macadamia Nuts

Instructions

For the Coconut Chia Pudding
  1. Combine the Silk Original Coconutmilk and the chia in a 4 cup capacity measuring cup.
  2. Whisk to combine.
  3. Place in the refrigerator and soak the chia seeds until they have absorbed the coconut milk and become a pudding-like consistency, approximately an hour, stirring every 15 minutes so that the mixture does not develop clumps.
For the Tropical Fruit Turmeric Puree
  1. Just before the chia is done soaking, add the peach, mango, and pineapple to the blender with the lime juice, orange juice, and turmeric (optional).
  2. Place the lid on the blender and puree the mixture until smooth, adding small amounts of water if needed to get a smooth puree.
For the Parfaits
  1. Divide the coconut chia pudding between 4 – 10 to 12 ounce capacity jars or glasses.
  2. Divide the fruit puree between the 4 glasses, layering it over the chia.
  3. Garnish with desired toppings (raspberries, shaved coconut, lime wedge, and macadamia nuts).

Notes

Best enjoyed immediately.

Follow the basic recipe proportions and use different frozen fruits for a variety of chia pudding parfait ideas!

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