Thursday 9/25/14..."Recovery Day"

THE MIGHTY CHIA SEED

•  Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.
•  Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings.

• Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.
• A study in type 2 diabetics showed that chia seeds can significantly lower blood pressure and a marker for inflammation (hs-CRP).
• 1 ounce (28 grams) serving of chia seeds contains (1, 2):
  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Overnight Chocolate Coffee Chia Breakfast Pudding

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Prep time

10 mins

Total time

10 mins

Serves: 2-4

Ingredients

• ½ cup brewed coffee (chilled)
• ½ cup full fat canned coconut milk
• 1 heaping tablespoon almond butter (or other nut or seed butter)
• 1 teaspoon vanilla extract
• 2 tablespoons maple syrup or honey
• 1 tablespoon unsweetened cocoa powder
• ¼ cup chia seeds

Instructions

1. Blend brewed coffee, coconut milk, almond butter, vanilla extract, maple syrup, and cocoa powder in a blender.
2. Place the blended mixture into a resealable large jar (or 2 smaller jars) then add chia seeds. Seal jar and shake. (I added everything together and put it in a large covered pyrex bowl)
3. Place in refrigerator overnight or for at least 3+ hours.
4. Eat up. Breakfast is served.

** I doubled the recipe and added xtra cocoa.
*** The second time I made it I used unsweetened vanilla coconut milk (just skip the vanilla extract)

Protein Pumpkin Pie Chia Pudding

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Prep time

3 hours

Total time

3 hours

Serves: 2-3

Ingredients

• 1.5 cups almond milk or coconut milk
• ½ cup pumpkin puree
• 1 scoop Formulx Vanilla Recovery Protein (30 grams)*
• 2 tablespoons almond butter (or other nut or seed butter)
• 2 tablespoon raw honey or maple syrup (I like it better)
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• ⅛ teaspoon ground ginger
• ⅛ teaspoon ground cloves
• pinch of salt
• ¼ cup chia seeds
• extra almond milk for topping

Instructions

1. Blend all ingredients
2. Place the blended mixture into a resealable large jar (or 2 smaller jars)  
3. Place in refrigerator overnight or for at least 3+ hours.  
4. Pour some extra almond milk on top and eat up. Breakfast, snack or post workout recovery is served!