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I made this recipe for the first time this morning on a suggestion from my friend, Amie. Chia seeds are high in calcium, fibre, and omega-3’s. This pudding is gluten-free, dairy-free (if made with a milk alternative), and egg-free. Prepare it within minutes for a quick, healthy breakfast or dessert, or make it the day before (keep covered in the fridge). Serve it alone, or with fresh fruit such as blueberries.

Ingredients:

3/4 cup milk (almond, soy, rice, dairy etc.)

2 tbsp dried chia seeds

1/2 banana

1/8 tsp cinnamon

pinch of nutmeg

optional: 1-2 tbsp almond or peanut butter (this will add 100-200 extra calories). 1 tsp sugar, honey, or maple syrup.

Directions:

Blend all ingredients in a blender. Let stand a few minutes (to thicken). Enjoy! Makes 1 serving (about 1 cup)

Nutrition info (one recipe, made with almond milk and without nut butter): 

  • Calories: 200
  • Carbs: 29 g
  • Protein: 4.7 g
  • Fat: 8.5 g
  • Fibre: 10 g
  • Calcium: 285 mg (30% DV)
  • Zinc: 1 mg (about 10% DV)
DV= Daily Value (amount required per day)

This is a breakfast staple at my parents’ house, served with fresh fruit and maple syrup. This simple recipe is delicious, low in fat, high in fibre, and can be gluten and dairy-free (if made with gluten-free oats and a dairy alternative such as soy milk). They can last up to 4 days in the fridge and a few months in the freezer — simply reheat them in the toaster. 

Ingredients:

2 cups oats (quick or rolled)

2 cups milk (any type)

1 small banana

dash of salt

optional: 2 tbsp flax seeds or ground nuts

Directions:

Preheat a waffle iron. Place all ingredients in a blender or food processor and blend until smooth (about 1 minute). Let stand 3 minutes to thicken. Cook the waffles according to the manufacturer’s instructions for your waffle iron. (note: you will need to spray or brush the iron with oil, if it is not non-stick). The waffles will be done when they stop steaming. Serves 4 (about 8 square-shaped waffles).

Nutrition info (per serving–2 waffles, made with skim milk and without flax or nuts): 

  • Calories: 307
  • Carbs: 50.7 g
  • Protein: 16 g
  • Fat: 5.3 g
  • Fibre: 5.7 g