CARAMELIZED BANANA AND ROASTED WALNUT CHIA PUDDING

CARAMELIZED BANANA AND ROASTED WALNUT CHIA PUDDING

 

There is nothing I love more then easy desserts that can be done ahead of time with only a few finishing touches to put together before serving. This dessert is exactly that. I say dessert, but I would eat this for breakfast without hesitation.

The chia pudding can be whipped up in minutes up to a few days ahead and the caramelized bananas and roasted walnuts are the last minute finishing touches that bring this dessert to a whole new level of deliciousness.

And let’s not forget that there is nothing more satisfying than eating a dessert that is not only delectable on your taste buds but equally healthy for your body.

WINNER!

What makes this dessert so healthy…

 

This dessert packs an obvious nutritious punch with potassium loaded bananas, but did you know that bananas are also believed to help prevent asthma, cancer, high blood pressure, diabetes, cardiovascular disease, and digestive problems?

No wonder it is one of the world’s most consumed fruit.

But what really makes this dessert a winner is the chia.

Chia started getting popular years ago and have since been considered a nutrition power house.

But do you know what makes these little white or black pearls so precious to our health?

Benefits of chia seeds

 

You may think that it’s their high content of omega-3 fatty acids (18%) – essential fats that are important for heart health and brain function.

Or their outstanding gluten free fibre content (chia’s 34% fibre is higher than that of flaxseeds or sesame seeds, and works out to be about 10g in two tablespoons, which would make a significant contribution to the 25–30g it’s recommended we consume daily).

Or simply because they are an excellent source of protein and extremely high in calcium – at 631mg per 100g (five times the level in milk).

If you believe any or all of these reasons are what makes chia seeds such a superfood, you would be totally right. But you would be missing one of the most important reasons why chia seeds are so good for you: it’s gel like effect!

That’s right!

The power is in the gel

 

The fact that chia seeds turn into this thick gel when combined with any liquid is what makes them so incredibly good for your body.

Chia seeds are able to hold up to 12 times their weight in water and if soaked for over 30 minutes, will form a gel. When in your stomach, this gel reaction forms a barrier and slows down your digestion to create a sustained release of energy.

They also help detoxify your body. When they are completely digested, chia seeds swell and absorb toxins in the body and cleanse the digestive tract. Their detoxifying properties also help improve the health and appearance of your skin, nails, and hair.

And last but not least, chia seeds also allow the body to absorb all fat soluble vitamins such as Vitamins A, D, E and K.

 

caramelize_banana_walnut_chia_pudding

 

Not bad for a tiny little pearl!

And so what better way to enjoy such health benefits than in a dessert.

The caramelized bananas and roasted walnuts add just the right amount of decadence to make you feel naughty without taking away all the great health benefits. And if you are really pressed for time, simply skip the roasting part and top with regular walnuts.

I promise, it is just as delicious!

This dessert is a huge hit in our family, and is 100% toddler approved.

I hope you enjoy it as much as we do.

As always, I love hearing from you so leave me a comment and let me know how you enjoy eating chia seeds.

 

Love

Eloise

 

CARAMELIZED BANANA AND ROASTED WALNUT CHIA PUDDING
Prep time:
Cook time:
Total time:
Serves: 4
This easy make ahead dessert will sure become a family favourite.
Ingredients
  • 1/2 cup balck chia seeds
  • 2 cups coconut milk (the one in a can. I use the full fat version for a creamier texture)
  • 6 drops of liquid stevia
  • 1/2 tsp vanilla extract
  • 2 medium bananas
  • 1 Tbs vegan butter (I use Earth Balance)
  • 1 Tbs brown sugar
  • 1/2 cup walnuts
Instructions
  1. Preheat your oven at 375 degrees.
  2. In a large mixing bowl, add the chia seeds, milk, liquid stevia and vanilla extract.
  3. Whisk together and set aside in the refrigerator for at least 1 hour but up to 2 days.
  4. Once your oven is preheated, spread the walnuts on a baking sheet and roast in the oven for 10 mins.
  5. Turn the walnuts after 5 minutes and check on them at the 8 minute mark to make sure they are roasting and not burning.
  6. In the meantime, cut your bananas in thick 1 inch slices.
  7. Set a saucepan on medium heat and melt the butter and brown sugar.
  8. Add the sliced bananas.
  9. Allow bananas to cook for at least 2 minutes before turning.
  10. Take the chia pudding out of the fridge and pour in 4 bowls.
  11. Decorate with the caramelized bananas and walnuts.

 

Blueberry & Zucchini oatmeal bread

 

 

This is what happens when I stand in front of my fridge in the evening, looking for inspiration for my next recipe, and I see a beautiful zucchini just chilling there, all alone, somewhere between the romaine lettuce heads and a bag of carrots. It must have slipped my radar when I made my Indian inspired stir-fry the either night. But now, it’s staring back at me and I know I want to cook something with it, but I can’t figure out what exactly. I didn’t have enough to make zoodles for everyone, and it would have been pretty selfish of me to make zoodles just for myself. I could have chopped it and add it to a salad as is, but I wanted to do something with it. Since my fridge had provided me with limited inspiration, I looked into the freezer and saw a bag of frozen organic wild blueberries. Yup. There was the last little bit of inspiration I needed. I was going to make a blueberry & zucchini bread for breakfast the next morning!

Excellent idea I thought!

And an excellent breakfast it turned out to be. The loaf was gone in no time. I didn’t even have time to take out the coconut yogurt or the stewed apples I intended to serve it with. My toddler was begging for more while his mouth was still full and my husband was slicing pieces as he was eating them. Now that’s a winner in my book! Luckily, I was able to steal a piece (a large piece I must admit) for myself and I enjoyed every last bite with a hot cup of coffee.

This loaf has all you need to start your day off right: it’s got fruits, it’s got vegetables, it’s got whole grains and it’s got protein and some wholesome tasty fat. Pretty much all the good food groups are represented here. And did I mention it’s super moist and decadent tasting. You almost feel naughty eating it but you don’t because the ingredients are so good for you!

One of the ingredients I almost always add to a breakfast loaf is oatmeal. I’ve enjoyed eating oatmeal since I was a little kid. Ok, in all honesty, I didn’t enjoy it at all when I was a kid but nonetheless, I ate it every Tuesdays and Thursdays without fail. And my parents gave it to me for good reasons.

According to Adda Bjarnadottir, MS and Hrefna Palsdottir, MS over at healtline.com, oats are a very good source of fiber, especially beta-glucan (which provides us with digestive benefits), and are high in vitamins, minerals and antioxidants. Half a cup (78 grams) of dry oats contains:

  • Manganese: 191% of the RDI
  • Phosphorus: 41% of the RDI
  • Magnesium: 34% of the RDI
  • Copper: 24% of the RDI
  • Iron: 20% of the RDI
  • Zinc: 20% of the RDI
  • Folate: 11% of the RDI
  • Vitamin B1 (thiamin): 39% of the RDI
  • Vitamin B5 (pantothenic acid): 10% of the RDI
  • Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)

Oats are also the only source of a unique group of antioxidants called avenanthramides, believed to have protective effects against heart disease.

So yes, oats are a good thing to add to your diet. Even when I’m having a lower carb day, I include oatmeal either in my breakfast or as a snack. It provides me with sustained energy and leaves me feeling satiated, which is not something I can say about fruits which give me an immediate energy rush upon eating but then leave me hungry and lethargic shortly after. So to make sure I have good energy throughout my morning, I mix my fruits with my oatmeal: winner combination!

I hope you enjoy this loaf as much as my family did. Leave me a comment and let me know  if you ate it as is or if you enjoyed it topped with some whipped coconut cream or some home made jam.

Blueberry & Zucchini oatmeal bread
Prep time:
Cook time:
Total time:
Serves: 8 portions
This breakfast loaf is perfect to make the night before and keeps well at room temperature overnight. It makes for easy mornings, which we could all use a little more of. I made this recipe gluten free using Bob’s Red Mill GF flour mix but I’ve also made this bread with whole wheat flour and it turned out amazing. Also this bread is not very sweet. I didn’t feel the need to add too much agave nectar as the blueberries add natural sweetness.
Ingredients
  • 1 Tbs ground chia seeds
  • 3 Tbs water
  • 1/2 Cup agave nectar
  • 1/3 Cup coconut oil + 1 tsp for greasing
  • 2 tsp vanilla extract
  • 1 1/2 Cup gluten free flour mix (I use Bob’s Red Mill)
  • 1/2 Cup rolled oats (I used Quaker GF rolled oats _ not instant oats)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 1/2 Cup zucchini, shredded (do not wring out)
  • 1 Cup frozen bluberries
Instructions
  1. Preheat the oven to 350 degrees.
  2. Grease a loaf pan with the teaspoon of coconut oil.
  3. In a small bowl, combine the ground chia seeds and the water. Set aside for at least 5 mins.
  4. In the meantime, in a microwave safe bowl, melt the 1/3 Cup of coconut oil.
  5. Add the agave nectar to the melted coconut oil and mix well with a small whisk.
  6. Add the vanilla extract and set aside.
  7. In a larger mixing bowl, combine the flour, oats, baking powder, baking soda and salt.
  8. Add the chia egg to the coconut oil mixture and stir to combine.
  9. Add the wet ingredients to the dry ones and stir to combine.
  10. Add the zucchini and the blueberries.
  11. Gently stir to mix everything together.
  12. Pour into the greased loaf pan and bake for 50 to 60 minutes. Mine was done in 60 minutes but I’ve bake it at my parent’s house and it was done in 50 minutes. So check after 50 minutes and add time accordingly.