Vegetarian | Edibly Educated

The Beginner’s Guide to Chia Porridge

August 30, 2014 by Sarah

The other week I did a Beginner’s Guide to Banana ‘Nana’ Ice Cream because I want people who have never heard about banana ice cream to learn about the basics of it and how they can make it using the ingredients in their very own kitchen (not just mine). With that post, this one, and hopefully more ‘guides’ down the road, I hope that I can practically teach you how to make some delicious dishes that can be so good for you in so many ways.

What are Chia Seeds?

Chia seeds are edible seeds that gel up when placed in liquid. They are very high in fiber and protein as well as omega-3 fatty acids. The fiber in chia seeds is excellent for for the health of the gut flora in your intestines. Protein is essential because it supports overall maintenance by serving as building blocks for different parts of your body. Protein is especially important to include in your diet after working out because it helps with the rebuilding of the structural aspects of muscle.
Get Organic Chia seeds here:

What is Chia Porridge?

As chia seeds are becoming more popular, many people are finding new ways to use the seeds in their everyday lives. Chia porridge (or you may have heard ‘chia pudding’) is one of my staple/go-to meals. What I’m about to show you is what I like to call chia porridge because I enjoy eating it for breakfast and loading it with nutrient-dense foods that help me maintain an optimal level of energy for the day. To me, chia pudding seems more simple and dessert-like, while chia porridge seems more hearty and meal-like.

The porridge that I make has a base of mashed banana, chia seeds, oats (usually), and some sort of non-dairy milk. Flavoring and other ingredients can be added depending on preference and availability. When all the ingredients are mixed together, the chia porridge should sit in the fridge for at least an hour so the chia seeds gel up and the oats, if used, become softer.

Steps to Making your Own Chia Porridge

Mash Banana in a container (glass if you have it) that has a lid. I usually do one banana for each portion/person. If I’m making it for just myself, I usually make a double portion so that I can have it for two breakfasts in a row. You may also add about 1 tbsp. of coconut oil and mash that in with the banana as well. I like to do this because it is a healthy saturated fat to consume and also helps with providing energy. I also like it because once you place the porridge in the refrigerator, the coconut oil hardens, and it has the same texture as chocolate chips. It gives it a nice, subtle crunch and good flavor.
Add chia seeds and oats (if using). I usually do about 2 tbsp. of chia seeds and 1/3 cup of oats for each portion/person. I use oats so that it makes more porridge and is more filling. If you are looking for a gluten-free option, you can use gluten-free oats or quinoa flakes.
Mix in a non-dairy milk like rice, coconut, almond, cashew, hemp, hazelnut, etc. The amount really varies depending on the consistency you desire. I usually do about 1 cup of milk for each portion/person. You also may want to add milk the next day if it becomes really thick. It’s totally up to you.
Add nut/seed butters or raw nuts and seeds. I usually use about 1 tbsp. or a small handful for each portion/person. These can include peanut butter (stay away from hydrogenated oils-get the kind made with only peanuts!), almond butter, sunflower seed butter, pepita seed butter, cashew butter, walnut butter, pecan butter, etc. You can also use hemp seeds and many other kinds of raw nuts or seeds, but I would probably dice up the large nuts.
Add any kind of dried fruit like dried cranberries (my FAVORITE-the tarteness <3), dried blueberries, goji berries, dried coconut, raisins, dried mango, currants, dried apricots, figs, dates (another one of my favorites), and dried cherries. I usually just add a small handful of whichever fruit I use. Make sure you are reading the ingredient labels because there may be added sugar or other ingredients you don’t really want. For example, dried cranberries almost always have sugar added to them, but you can find ones that are sweetened with apple juice and they really do taste so much better.
Add any other flavorings or powders you may like or have on hand; a dab of vanilla extract (or any other type of extract for that matter), a drizzle of organic molasses, lucuma powder, maca powder, cacao powder, or carob powder. I only add about 1 tsp.-1 tbsp. of powder depending on which one(s) I use. Maca powder has a little bit of a strong flavor so I would be more conservative with that one.
Mix all ingredients thoroughly, place lid on securely and put in the refrigerator for at least an hour. I like to make mine the night before so I can enjoy it the next morning (and the next morning too if I make two portions 😉 ). Also, remember you might want to add a little more milk in the morning if it is too thick.

Here are the ingredients I used for these pictures:

Just like banana ice cream, you can really take this idea and RUN with it; there are so. maany. posibillitieeees. Remember to use combinations you like together and don’t be afraid to experiment-that’s the fun part!

😉

I’d love to know if you have any different ideas or if you have any other questions or comments so leave them below!

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Simple Bargain Fruit Salads

August 19, 2014 by Sarah

Blueberries and kiwi were on sale.

And I love sales. They pretty much determine what I buy as far as groceries go.

So I made these two different fruit salads based on what other fruits we had at home. Both had two other ingredients and resulted in a radically different-tasting salad (a radically different-and-you-can’t-stop-yourself-from-eating-it-tasting salad). 😉

Fruit Salad #1: Watermelon and Grapes

Spent all day in the sun or just went for a run? You should stop at this hydration station. This one had watermelon and grapes with the blueberries and kiwi, and it was so refreshing.

Both the kiwi and watermelon have good levels of potassium, which is a mineral that helps with the absorption of calcium in the body and thereby improves bone health. Each fruit also delivers an array of antioxidants to the body, which ward of free radicals that cause cell damage from oxidative stress.

I also squeezed some lime juice over everything because not only does it boost the overall flavor of the salad, but it is also high in Vitamin C and incredibly cleansing. Try to find a way to consume lemon or lime juice everyday!

Fruit Salad #2: Bananas and Mango

This one had sliced bananas and diced mango with the blueberries and kiwi. It tasted a little denser and had such nice bursts of flavor. If I were to use an art metaphor, the banana would be like the canvas, and the other fruits would be the beautiful pops of color making the piece look brilliant.

Mangos and bananas are high in fiber and are a concentrated source of nutrients that cause your body to be fuller longer. Mangos pack a powerful punch of Vitamin C and bananas deliver potassium, which aids in regulating blood pressure.

What other fruits and/or ingredients would you put with the blueberries and kiwi?

Polenta Tomato Salad (and a note on aging)

August 15, 2014 by Sarah

I decided to move off Mackinac Island for a variety of reasons, but there is one that I would love to share because it has to do with food and nutrition:

Normally, I eat very clean on my own and am very selective about the food I purchase at home to eat. My diet usually consists of an abundant amount of fresh produce, raw vegetables, greens, low gluten and dairy, healthy fats, and all mostly organic ingredients when I can afford them. I usually feel great, don’t really get sick, maintain the same weight and have a lot of energy.

I had a birthday shortly after moving to the island.

I kept thinking to myself, ‘HOLY COW! 22 sucks! My joints ache, my back hurts in the morning, I’ve gained a little weight, I don’t feel that great and I have little energy..this must be part of the aging process!’ It was kind of a joke because I knew I wouldn’t notice such a stark difference right after having a birthday, but really, I felt a significant difference in how I felt after turning 22.

But then I reminded myself that it had nothing to do with my age or birthday at all.

The amount I paid for room and board weekly included meals in the employee dining room at work. The food was definitely not close to what I typically ate, and there were a lot of unhealthy options: tons of refined sugar-laden desserts, processed foods, lots of gluten and white bread, and non-organic meat and dairy. And I can openly admit that when there is junk food in front of me, I have a hard time saying no and usually give in, which is why I rarely buy groceries that I know aren’t good for me. I didn’t have a choice in paying for this ‘meal plan’, otherwise I would have opted out of it. And since I was paying for it and would usually be at work during meal times, I felt obligated to eat there. I definitely tried to eat away from work when I could and keep produce stocked in my fridge, but we had a silly excuse for a kitchen, very little free time, and I always seemed to be full from eating the food at work.

Overall, it just wasn’t a good fit for me. However, I really learned from it. Since my diet changed dramatically, I was able to see firsthand how much food affects the way you feel. Which makes me even more passionate to inspire people to make small diet changes that add up over time. It matters. And is oh, so worthwhile.

DAAAAARK Leafy Greeeeeeeens (picture me singing that in a luscious, low, vibrato voice). Eat them, drink them, inhale them. These are your friends, and your body wants them like it wants air.

Okay, I’m totally being dramatic. But find a way to add them to your diet. They are loaded with good vitamins, minerals, and phytochemicals. I’ll do a post later going into more detail and how to incorporate them into your diet, but I feel as though I have been wordy enough in this post (and I’m getting reaaally tired, hehe).

This was one of the last salads I made before moving off the island. I had some organic pasta sauce in the fridge and some organic polenta in my food bin, and I knew I wanted to put the two together to make a nice meal. So I added greens. And other vegetables. And made me a salad.

5.0 from 1 reviews

Polenta Tomato Salad

Prep time

15 mins

Cook time

10 mins

Total time

25 mins

Author: Sarah

Recipe type: Salad

Serves: 2

Ingredients

1 avocado, sliced
1 large handful of cherry tomatoes, halved
1 small onion, chopped
1 clove of garlic, minced
1-2 tbsp. coconut oil
½ tube organic* polenta
2 large handfuls of greens of your choice (I used spinach and kale)
hemp seeds, to taste
pasta sauce, to taste
*Because the majority of non-organic corn is genetically modified, I always buy organic corn/corn products.

Instructions

Saute the onion in coconut oil for about five minutes over medium heat stirring regularly.
Add the garlic, and cook for a couple more minutes until onions become translucent. At the same time, slice ½ inch thick slices of polenta and cook in a frying pan with coconut oil until the edges are golden (I cooked the onions, garlic and polenta in the same pan).
Cut the polenta into cubes before adding it to the salad.
Add the onions, avocado, and cherry tomatoes on top of the greens.
Add the pasta sauce, and sprinkle hemp seeds on top.

Enjoy!

Sarah

The Beginner’s Guide to Banana ‘Nana’ Ice Cream

August 14, 2014 by Sarah

Today as I was posting something on my Facebook page about banana ice cream, I realized I should make a comprehensive guide for people who have never made or are just starting to make banana ice cream. I make this dessert often and feel as though doing so would be beneficial because it’s a healthy and delicious treat I hope more people can enjoy and learn about. It’s even more fun experimenting with it; I have never made the same batch of banana ice cream twice!

Here is your guide to enjoying banana ice cream TO THE FULLEST! 😉

What is banana ‘nana’ ice cream?

Banana ice cream is a frozen raw vegan dessert made primarily from processing frozen bananas in a food processor (using the ‘S’ blade) until they reach the consistency of soft-serve ice cream. There is no sugar or sweetener added to the ice cream because the sweetness of the bananas alone is enough (with the exception of molasses, which is more for flavor). Depending on how ripe the bananas are when you freeze them will affect the sweetness of your ice cream. The more ripe the banana, the sweeter the ice cream.

Can I make banana ice cream without a food processor?

Yes and no. It depends on how good of a blender you have. You will probably have to add a decent amount of non-dairy milk to get it to blend, and it would probably make it more like a milkshake (which would be nonetheless delicious and you should still do if you don’t have a food processor!). Food processors are what make the frozen bananas into an ice cream consistency because you really don’t need any liquid. I do sometimes add a very small amount of non-dairy milk to the bananas in the food processor because it speeds up the process, but it’s not really needed. I’ve also mentioned this in another post, and my tidbit of advice for those of you who really don’t have much extra money to spend on fancy kitchen appliances but really want them: ask for them for Christmas or your birthday. That’s how I got my juicer and food processor and couldn’t be happier to have and use them both!

I have this food processor and am so pleased with it:

The person who got this for me did his research and found this particular one to be a great appliance for the money, and it definitely has been. Not only does it look very sleek, but it’s durable, the motor is powerful, and the blades are nice and sharp.

How do I add flavors to my banana ice cream?

The possibilities are endless. For real. The sky is the limit.

Fruit– You can add either fresh or frozen fruit; it just depends on how soft you want your ice cream to be. With adding fruit, I like to make more of a sorbet by squeezing a little bit of lemon or lime juice to give the ice cream a tarter (more tart?..I definitely don’t want to give you the image of tartar sauce while discussing ice cream varieties 😉 ) flavor.

Some ideas: cherries, blueberries, blackberries, strawberries, raspberries, pineapple, peaches, plums, kiwi, pear, mango, oranges (or orange juice), pomegranates, açaí berries or powder

Protein and Healthy Fats– I love adding some sort of protein and/or healthy fat to my ice cream because while the sugar from all the fruit will provide you with some quick energy, protein and fats will give you some longer-lasting fuel (as well as other benefits). Also, adding a good protein powder makes for a great pre- or post-workout snack! With nut and seed butters, I tend to do a more chocolatey-flavored ice cream rather than a fruity-flavored one. I’m sure it would taste fine mixing the nut/seed butters with fruit, but it’s just my personal preference.

Some ideas: different nut/seed butters like peanut butter, almond/cashew/pecan/walnut/hazelnut butter, sunflower seed butter, and pepita seed butter, protein powder (try to look for ones that are organic, non-GMO, don’t contain artificial sweeteners or other artificial ingredients, and are from grass-fed cows if choosing whey.. I like this one, this one, or this one).

*I haven’t really experimented with putting in coconut oil and coconut butter, but I really like consuming either of these two regularly because they are a healthy source of naturally occurring saturated fat. Just an idea you could experiment with if you like coconut too!

Flavoring– Woohoo! It keeps getting better! Adding different flavors has been the funnest part for me because it allows you to be creative and really cater the ice cream to your liking. Think spices, powders, and extracts. Also, if you are looking to have small pieces of fruits, nuts, or any other ingredient, add them at the end and process them only a couple times to break them up and incorporate them into the ice cream. I did that once with cherries, and it was sooo good.

Some ideas: raw cacao powder, carob powder, molasses, vanilla, dates, shredded coconut (on top), cinnamon, sea salt, any kind of flavor extract like chocolate, hazelnut or peppermint, espresso powder (I made my own by grinding and toasting organic coffee beans!)

Bottom line: don’t be afraid you’re going to mess up the batch by experimenting. As long as you use ingredients in moderation and ones you like together, you should be good as gold. From my experience, banana ice cream is pretty hard to mess up; it always tastes good. And you’ll figure out what you like. I’ll definitely be posting recipes for inspiration so stay tuned!

Well, there you have it. I hope this has been educational and you develop some sort of love or appreciation for this yummy frozen treat..and when you do, you won’t believe how fast this happens:

😉

Do you have any other questions about banana ice cream? Leave them in the comments section below!

*Affiliate Disclosure: This post contains affiliate links, which means if you click on the link and purchase the item, I will receive an affiliate commission. I only recommend products I use personally and believe will be worthwhile for my readers. If you choose to do so, I appreciate the support to keep Edibly Educated running strong!

Quinoa Tabbouleh

August 11, 2014 by Sarah

I’ve always loved tabbouleh night! When I was younger, we had a Lebanese family friend who taught my mom how to make some tasty authentic tabbouleh. The fresh taste of parsley and tomatoes together was something even my kid self appreciated. I don’t know what made me think of tabbouleh the other day, but I decided to get some ingredients to try and make my own with quinoa instead of bulgur. Bulgur is a cereal food made from wheat that is traditionally used in this dish. However, those who are gluten intolerant can enjoy tabbouleh when it’s made with quinoa.

I was in a hurry when I decided to grab the ingredients so I got the ones I was sure were in there, but I forgot to get mint. So, although this recipe does not contain fresh mint leaves, you can experiment adding them to taste if you are interested because it adds a unique flavor to the dish and is typically used.

This tabbouleh goes very nicely as a side dish because it contains both vegetables and quinoa or it would also taste great with some hummus and pita bread for a snack! Either way, it’s a nice chilled dish that gives your body some of those greens and vegetables it so loves.

Do you know how good parsley is for you?

Often times it’s used as a garnish or is a very popular seasoning, but the consumption of fresh raw parsley is less common. Parsley is a great healing food that not only provides the body with important vitamins, but it has also been proven to support the heart, joints (because of anti-inflammatory properties), and enzymes in the liver that aid in detoxification. One reason I love tabbouleh is because it’s a good way to incorporate the herb into your diet since the dish has a generous amount of fresh parsley in it. And it’s such a plus that it tastes great!

Quinoa Tabbouleh

Prep time

10 mins

Total time

10 mins

Author: Sarah

Recipe type: Side Dish

Serves: 4-6

Ingredients

1 cucumber, skinned and diced into bite-sized pieces
1 cup fresh parsley leaves, finely chopped
2 medium tomatoes, diced
2 green onions, thinly sliced
½ lemon, freshly squeezed
2 cups quinoa, cooked and cooled
3 tbsp. olive oil
sea salt, to taste

Instructions

Cook quinoa according to package instructions and let cool.
Place all ingredients together, mix and let marinade in the fridge for at least an hour. Serve chilled.

Enjoy!

Dark Cherry Chocolate ‘Nana’ Ice Cream

August 8, 2014 by Sarah

Sweet summertime and fresh cherries from a roadside stand=some pure Michigan bliss. I’ve always had that beautiful association since I was a kid having cherry pit spitting contests with my siblings in the street. Check out some of these oldies I dug up from freshman year of high school. Am I a flattering cherry pit spitter or what?

When I had cherries I needed to eat up so they wouldn’t go bad, I couldn’t think of a better solution than to make some banana ice cream. Still my favorite treat because you really can’t feel an ounce of guilt for eating any of the ingredients below.

Dark Cherry Chocolate 'Nana' Ice Cream

Cook time

5 mins

Total time

5 mins

Author: Sarah

Recipe type: Dessert, Ice Cream

Serves: 2-3

Ingredients

4 bananas, frozen
1 cup cherries, pitted
1 tsp. vanilla extract
1 heaping tbsp. raw cacao powder
¼ tsp. of sea salt
non-dairy milk (I used almond), as needed

Instructions

Place the frozen bananas into a food processor and process until bananas become the consistency of soft-serve ice cream (you may need to add milk to assist or speed up the process).
Add remaining ingredients, reserving a ½ cup of cherries, and process until smooth.
Add the last of the cherries, and process for only 5-10 seconds so larger pieces of the cherries are distributed throughout the ice cream.

Enjoy!

Sarah

Raw Broccoli Mango Salad

July 19, 2014 by Sarah

Last spring I did a 21-day raw food cleanse from Young and Raw, and one of the salads for it was raw broccoli, mango and avocado with lime juice. I instantly loved it and have used mango and avocado together countless times since. It is one of my favorite combinations, and those two would definitely win cutest couple award if it were up to me.

I make many variations of this salad, and I love that it’s so versatile depending on what vegetables I have on hand! I haven’t made one that I haven’t liked yet.

This is the one I made for myself on my birthday. And I enjoyed every bite of it.

Raw Broccoli Mango Salad

Prep time

20 mins

Total time

20 mins

Author: Sarah

Recipe type: Salad

Serves: 1-2

Ingredients

1 mango, diced
1 avocado, diced
½ cucumber, quartered
10 sugar snap peas, cup up
5-10 florets broccoli, cut up
small handful of dried cranberries
hemp seeds (for sprinkling)
juice from ½ lime, freshly squeezed

Instructions

Place all ingredients together and mix thoroughly.

Marinated Kale Salad

July 19, 2014 by Sarah

Wow, have I been busy! I’ve been working six days a week and therefore haven’t had much time for posting. That and the sparse internet connection here make for some solid food blogger obstacles. My food pictures are piling up on my camera and computer so it’s about time I share some of these yummy creations!

This marinated kale salad was inspired by the kale salad we sell at the restaurant I work at. I asked them how they marinated the kale in our mixed berry kale salad and figured out that I had the ingredients to do it myself! It is very easy and a tasty way to consume some nutritious dark leafy greens. Score.

Marinated Kale Salad

Prep time

10 mins

Total time

10 mins

Author: Sarah

Recipe type: Salad

Serves: 1-2

Ingredients

1 tbsp. olive oil
½ lemon, freshly squeezed
1 small clove garlic, minced
½ bunch kale, broken up (I used organic lacinto and curly leaf kale)
1 avocado, sliced
small handful of dried cranberries
1 mango, diced

Instructions

Mix the marinade (first 3 ingredients) and drizzle over the kale.
Place in a covered bowl and shake to ensure marinade covers the kale.
Put in fridge, and marinade overnight.
Add the mango, avocado, and dried cranberries the next day before serving.

Enjoy!

Pre-Workout Vanilla Ice Cream

June 18, 2014 by Sarah

Originally, I didn’t bring my food processor to the island because it’s not exactly little or light, but after talking with my co-workers about how much I love making -and eating- banana ice cream, I decided I should probably bring it up. Conveniently, I took a couple days off to go camping with my family and had my sister bring it with her so I could get it.

Camping was so relaxing and I always enjoy spending time with the whole family. Something I’ve noticed about moving around a lot is that I keep making new groups of friends and although I really appreciate the new relationships I form, the feeling of spending time with family and long time friends is irreplaceable. My dad also surprised all of us kids with a trip on the ferry from Ludington, Michigan to Manitowoc, Wisconsin. It’s something we’ve always wanted to do since we were kids. We only had one full day together as a whole family so we rode there for four hours, stayed in Wisconsin for two, and then headed back. Eight hours on that boat flew by after exploring, watching movies, sunbathing on the bow of the boat, and playing some good ‘ol bingo.

We were relieved to see there was a ‘quiet room’ just in case we became over-stimulated from all the activities available to us on the boat!

When I returned, I couldn’t wait to make my first batch of banana (‘nana’) ice cream. For those who are unfamiliar with what this is, it’s vegan ice cream made in the food processor (using the ‘S’ blade) from bananas and whatever other flavorings you want to add. It’s super easy and super tasty, and the best part is that you don’t have to feel guilty about anything as long as you use wholesome ingredients to flavor it! I’d love to show you many different ways to jazz up the ice cream, and I’ll most likely post many different variations of this throughout the summer. The texture is like a soft serve ice cream, but the consistency can be catered to your liking depending on how much non-dairy milk you add.

I decided to add some protein powder to this one to make this treat the perfect pre-workout snack. My mom found this whey protein powder, and I like it because it is from 100% grass-fed cows that aren’t given growth hormones and antibiotics.

I’d also like to make a side note about my food processor. I’ve learned that the best way to acquire kitchen appliances while in college was asking for them for Christmas. I’m sure I’m not the only one who doesn’t really have hundreds of extra dollars to spend on different machines to use in the kitchen. I got a juicer for Christmas two years ago, and this last Christmas I got my food processor. I love these two with a passion and use them regularly.

Pre-Workout Vanilla Ice Cream

Prep time

5 mins

Total time

5 mins

Author: Sarah

Recipe type: Dessert, Ice Cream

Serves: 1

Ingredients

1-2 bananas, frozen
½ tsp. vanilla extract
¼-1/2 tsp. cinnamon
1 tsp. black-strap molasses
1 scoop protein powder of choice
dash of sea salt
non-dairy milk, as needed

Instructions

Place bananas in food processor and process until they appear grainy.
Add other ingredients and small amounts of milk until the ice cream reaches the consistency you’d like (I do only a couple tablespoons).

I have chia seeds in the picture because I wanted to add them to the bowl at the end for some added protein and fiber, but I totally forgot. It was a good idea anyway 😉

Enjoy!

Sarah

Summer Citrus Salad

June 16, 2014 by Sarah

I make it a daily goal to get my greens somehow, some way. Whether from a salad, juicing, smoothies, green superfood powder, spirulina tablets, whatever. As long as it’s green, and as long as it’s in. my. body.

The other week my mom was in the area and we met up on the mainland. Because produce can be so pricey here on the island, I had her pick up some organic vegetables for me at Trader Joe’s. The vegetables that I love to have and keep stocked are carrots, broccoli, celery, greens (kale, romaine, mixed greens, arugula, etc.), tomatoes and avocados. You really can’t go wrong with these. They are so incredibly easy to add to any dish and usually last long enough to consume before going bad.

I was able to spend a really refreshing day with my mother, which was a total added bonus. We visited her father’s gravesite, found a steal on some cute moccasins, enjoyed some local Mexican food, and took a ride over the Mackinac Bridge with the top down. Yeah, straight cruisin’.

After lugging a suitcase full of dried and fresh fruits, vegetables, and other miscellaneous groceries up the hill, I decided that a celebration was in order and made a bodacious salad. This was my first time really photographing food with my new 50mm portrait lens, and I was so excited about finally having a good camera and lens to capture the food creations I’m very passionate about.

This salad (and any slight variation of it) is also one of my go-to meals here just like my Warrior Chia Porridge. I love adding a chopped orange to salads because it is so juicy and complements the lime juice so there is really no need for a dressing. The avocado also adds the perfect smoothness to make this salad really come together in a nice way.

Summer Citrus Salad