Summer Iced Tea Smoothie

Iced Tea Smoothie
During these grueling hot summer days, I know how badly we all need something refreshing to rehydrate and cool us down. When making smoothies we often opt to add in milk, yogurt or juice to get things moving in our blender and of course, to add flavour and texture. Although these add ins are nutritious and add extra protein, sometimes its nice to have a lighter option if you want to have a smoothie more for a snack then a meal replacement. By using an unsweetened tea, you get a flavourful base without any heaviness you may feel from milk or juice.

For my smoothie, I used Pure Leaf Unsweetened Lemon iced tea as the liquid, but feel free to use your favourite tea. I think a cold brewed ginger tea would be amazing as well. A reminder that if you are using all frozen fruits, you most likely will need to add more iced tea. Another great idea is to make popsicles so you have a cold treat straight from the freezer all summer long! Hope you love this recipe as much as I do.
Iced Tea Smoothie

Ingredients

• 1/2 cup unsweetened lemon iced tea
• 1 ripe frozen banana
• 1/2 cup blueberries
• 1/2 cup pineapple
• 1 tbsp almond butter

Directions

1. Add ingredients to blender and blend until smooth. Enjoy!
Iced Tea Smoothie 1

Chia Pudding 101

Chia Pudding
Chia seeds are quite similar to flax but requires no grinding to receive all its benefits. These seeds have more omega-3s than salmon and the right amount of omega-6 which helps support heart health and beautiful skin, hair and nails. Chia seeds also have about 11 g of fibre per ounce which will help aid in digestion and staying fuller for longer. Furthermore, per ounce, chia has up to 3 times more calcium than skim milk!

Chia can be enjoyed as a topping on salads, oatmeal and yogurt. It can also be added into baked goods, smoothies or used as an egg substitute for vegans. When added with liquid this seed becomes like a superfood tapioca pudding. In recreating my last chia pudding recipe, I realized that adding that extra tablespoon of oats makes for a creamier result. The recipe given here is my usual base, but I often will change it up with one of the add ins mentioned below. The best part about chia pudding is you can prepare it for the entire week in one day, and change up your toppings daily depending on your mood.
Chia PuddingChia Pudding

Ingredients:

• 3 tbsp chia seeds
• 1 tbsp oats (gluten free if your celiac)
• 1 cup unsweetened vanilla almond milk
• 1 tsp maple syrup, honey or a few drops of stevia (to taste)
• 1/2 tsp pure vanilla extract
• 1/2 tsp cinnamon

Additional Add Ins:

• 1 tsp protein powder
• dates
• matcha tea powder (working on a recipe with this now!Stay tuned…)
• fresh juice
• 1 tsp cacao powder
• mashed banana
• 1 tsp maca powder
• fresh jams and fruit purees

Toppings:

• fresh fruit
• nuts and nut butters (try coating nuts in honey and sea salt!)
homemade cereal
granola
• dates, figs, prunes, goji berries
• maple flakes
• coconut flakes

Directions:

1. Place all of the ingredients in a sealable jar. Shake vigorously. Place in the fridge for 10-15 minutes and then shake the jar vigorously again. Try and do this one more time before leaving it in the fridge overnight. You can have chia pudding within half an hour,however the longer it rests in the fridge the more thick and pudding-like it will be.

2. Remove from the fridge and add toppings of choice.
Chia Pudding

Vanilla Raspberry Porridge with Toasted Cashews

Vanilla Raspberry Porridge
I don’t know about you, but there is nothing I hate more than throwing out food. I do have a habit of buying more than Zach and I need, and sometimes I just can’t get through all the produce I bought for the week. A good way to avoid this is to buy small amounts of fresh produce once at the beginning of the week and again towards the end. HOWEVER, most of us want to do a big order once a week. Luckily this oatmeal recipe is a great way to use up some of that overripe fruit.

Although this recipes calls for raspberries, you can use just about ANY fruit to make a compote of sorts. By cooking the fruit, the natural sweetness and flavours are intensified from cooking out the water. The jam like mixture pairs beautifully with oatmeal but can also be added to yogurt, granola and smoothies. The best part is, it comes together in minutes and adds exciting flavour to our everyday oatmeal! Feel free to cook the fruits up to a week in advance and use throughout the week. Have a beautiful weekend!
Vanilla Raspberry PorridgeVanilla Raspberry Porridge

Ingredients:

• 1/2 cup gluten free oats
• 1 cup water or dairy free milk
• 1/2 tsp pure vanilla extract (alcohol free)
• 1/2 tsp chia seeds
• small pinch of salt
• 1 cup raspberries
• 1 tbsp maple syrup (honey will work well too!)
• 2 tbsp roasted cashews (roughly chopped)

Directions:

1. In a small saucepan on medium heat, cook raspberries for 5-7 minutes.

2. While the raspberries are on the stove, cook oats according to the directions of the brand.

3. Once raspberries have started to cook down, add maple syrup and stir. Cook for another 2-3 minutes.

4. Mix the vanilla, salt and chia seeds into the cooked oats.

5. Swirl the raspberry sauce into the oats. Top with cashews. Enjoy!
Vanilla Raspberry Porridge