Chia seeds are one of the most nutrient dense super foods on the planet. Packed with free radical fighting antioxidants, protein, and omega-3 fatty acids. Plus they're loaded with fiber, which feeds gut bacteria and promotes healthy digestion. This chia seed pudding recipe is as easy as it is versatile. Prepare the night before, top with whatever is in your cabinet, and you've got a nutrient dense brekkie ready to go. What you'll need: 1 cup almond milk or any nut milk 1/4 cup chia seeds 1 1/2 tbsp turmeric powder 1/2 scoop vanilla protein powder 1 tsp cinnamon 1/4 tsp nutmeg optional add-ins: 1 tbsp honey or agave 1/2 tsp Sun Potion reishi powder scoop of collagen powder What you'll need to do: 1. Thoroughly mix all ingredients in a tupperware or bowl. 2. Let sit in the fridge for 5 minutes, then stir chia seeds again. 3. Then allow pudding to "set-up" in the fridge overnight, or for 1-2 hours. Top with fruit, granola, or coconut. I had mine with plain Greek yogurt, blackberries, and more cinnamon.
x, Molly
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Who doesn't love pita chips? Crunchy, salty, and just spicy enough: this recipe is healthier than the storebought chips and super simple to make with only a few minimal ingredients. They're also the perfect appetizer or party snack. Serve with hummus, other dips, or just munch fresh out of the oven. Note: You can use any type of pita bread {or even tortillas} and any seasonings you love. Here's what I did: What you'll need: 1 package of Joseph's Flax Oat Bran & Whole Wheat Pita Bread {very low carb and makes really thin + crisp chips} 2-3 tbsp olive oil for savory + spicy chips: 1-2 tsp chili powder 1 teaspoon paprika 1/4 tsp cayenne 1/4 tsp garlic powder 1/4 tsp sea salt 1/4 tsp black pepper or for "everything bagel" flavored chips: 1-2 tbsp Everything Bagel Seasoning {trader joe's- this stuff is the BEST} What you'll need to do: 1. Preheat oven to 400 degrees. Use convection roast setting if you have it. 2. Use kitchen shears or clean scissors to separate pita into sheets and cut into triangles. 3. Throw pita triangles in a big bowl. Toss with 2-3 tbsp of olive oil, or until all of the pieces are lightly coated. 4. Mix desired seasonings in a smaller bowl, and then toss over pita. Mix and coat the pita triangles until spices are evenly distributed. 5. Cover a baking sheet with parchment, and evenly distribute pita so that they don't overlap. 6. Add any leftover seasonings and toss in the oven. 7. Bake for about 5-7 minutes. FLIP. Bake until crunchy and toasted.
Store in an airtight container {if they make it that long}. Enjoy!
x, Molly Sweet potatoes are phenomenally nutrient dense: high in the antioxidant powerhouse vitamin A, which is linked to anti-aging and cancer prevention benefits. They're also rich in beta-carotene, another major antioxidantwhich has anti-inflammatory and immune boosting properties. Additionally, sweet potatoes are great for fulfilling most of your recommended daily amount of magnesium, vitamin D, B6, and potassium. Sweet potato toasts are a super easy and creative brunch alternative. There are endless flavor combinations and ways to make this dish your own. Top 'em with whatever you have on hand, but here are few of my favorites: Serves 1 Prep time: 10 minutes Total time: 20 minutes What you’ll need: One medium sweet potato 1 tbsp of avocado or olive oil Toppings of choice, here’s what I used on each toast: Half avocado Sea salt Black pepper Sesame seeds Plain, nonfat Greek yogurt Homemade granola w added cacao powder Crunchy almond butter Sunny side egg Sautéed spinach Black pepper Cayenne pepper 2 tbsp hummus Sprinkle of turmeric powder Crushed red pepper What you'll need to do:
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x, Molly The perfect brunch dish for Easter Sunday, or for any occasion. Not only are they beautiful, but these little nests are also super simple to make with minimal ingredients. If you don’t have a spiralizer, it is a relatively cheap kitchen tool that will open up a whole world of vegetable creativity. Note: The spiralized sweet potato in this recipe can be substituted with zucchini, beets, white or purple potato, carrots, etc. You’ve probably seen variations of the egg nest, but in case you were curious as to how to get the perfect little bundle: let’s go through the steps. What you'll need: (makes two egg nests) 1 medium sweet potato 2 eggs Avocado or olive oil ¼ tsp of Black pepper, ¼ tsp cayenne pepper (optional) What you'll need to do:
I topped my nests with black pepper and cayenne. Served over baby spinach. Enjoy!
X, Molly Here are three of my favorite (and easiest) snacks for adding to meal prep or just munching on their own. Kale chips are the perfect thing when you’re in need of something crunchy: literally the easiest and most satisfying way to eat kale. Not to mention that kale is one of the most nutrient dense foods on the planet and loaded with Vitamin A, K, C, and cancer-fighting antioxidants.
Roasted Brussel sprouts are perfect for grabbing on the go, or throwing in a tupperware with protein for lunch. Brussel sprouts are in the cruciferous vegetable family {along with kale, cauliflower, broccoli, and cabbage} which means there is convincing evidence suggesting these super foods have powerful cancer fighting properties. This crunchy salty chickpea recipe is quick, inexpensive, and protein-rich. They're super easy to grab as a snack or top your salads. Kale chips What you'll need: 1 stalk fresh kale (you can also buy a bag of chopped) 2-3 tbsp avocado oil or olive oil ¼ tsp of Black pepper ¼ tsp of Pink Himalayan salt or sea salt ¼ tsp cayenne pepper (optional) What you'll need to do:
Crunchy Chickpeas What you'll need: 2 cups chickpeas (either dried or canned) 2 tbsp avocado oil or olive oil ¼ tsp of Pink Himalayan salt or sea salt ½ tsp Everything Bagel Seasoning (totally optional- you can use any seasoning, but this one from Trader Joe’s is what I used) What you'll need to do:
Roasted Brussel Sprouts What you'll need: Any amount of raw Brussel sprouts 2-3 tbsp avocado oil or olive oil (just enough for a light coating) ¼ tsp of Pink Himalayan salt or sea salt ¼ tsp black pepper What you'll need to do:
Super simple and easy recipes, but definitely a few of my favorites. Great alternative snacks, or additions to salads/meal prep. x, Molly Whole oats are a naturally gluten-free whole grain, offering high levels of folate, manganese {important for brain function} and protein. Loaded with both soluble fiber {specifically beta-glucan} and insoluble fiber, they help stabilize blood glucose levels and promote the growth of healthy gut bacteria.
I love this granola recipe because it’s simple, quick, and contains no processed sugar or additives. It calls for minimal ingredients, making it cheap and easy to make with ingredients you most likely already have on hand. This recipe is what I usually use, but feel free to add/ditch whatever you like. Think of this as a base for you to get creative: adding goji berries, dark chocolate, or any other dried fruits/nuts. This granola is protein-rich because the binder is egg whites. I didn’t use oil, but feel free to add coconut oil for flavor and good fat. If you’d like to make it completely sugar free, ditch the honey or maple syrup. Note: it will be slightly dryer than granola made with oil, so it’s best enjoyed as a topping. Sprinkle over yogurt, oatmeal, almond butter toast, smoothies, or as a base for a refined sugar-free desert. What you’ll need: 2 cup rolled oats 4 eggs whites 1/3 cup raw or roasted almonds 1/3 cup raw or roasted cashews 2 tbsp chia seeds ¼ cup dried cranberries ¼ cup coconut shavings 1 ½ tbsp cinnamon 1 teaspoon nutmeg ½ teaspoon vanilla extract {or almond extract} 1 large pinch of fine sea salt 2 tbsp honey or maple syrup (optional) What you need to do:
Lentils are an extremely underrated food. Not only are they chock-full-of fiber and essential amino acids, but they're also great sources of magnesium, iron and folate. Folate is vital for it’s role in encouraging cell/tissue growth and DNA repair. For less than $2 a bag, lentils are nutrient dense and super versatile.
This recipe is my version of lentil dhal {daal, dahl, dal?}. It’s relatively quick to make, while still being super flavorful and healthy. If you don’t have a cinnamon stick or fresh ginger root, not to worry. Add the spices you do have and season to taste. If you want to go traditional, throw some naan bread in the oven. I love eating mine as shown below: over coconut rice {recipe coming soon}, a dollop of plain nonfat Greek yogurt, heaping spoonful of hummus, and more cayenne. What you’ll need: 2 cups of dried green or red lentils {I used green, but red lentils will have a beautiful color} 6 cups water {or vegetable broth} 1 cinnamon stick 2 small pieces of ginger root {2-3 cm chunks} 6 garlic cloves 1 medium white onion 1 tsp pink Himalayan salt {or sea salt} 1 tsp black pepper 3 tsp cumin powder 3 tsp curry powder 3 tsp turmeric powder {or use fresh turmeric root} ½ tsp cayenne pepper Pinch of crushed red pepper Juice of 2 lemons 2 tbsp olive oil What you need to do:
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molly pelletier
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