Complete Natural Health Care

Key Lime Chia Pudding

Key Lime Chia Pudding

I first tried a version of this at Summerhill Market where they sell little chia pods for a small fortune. So, I scoured the web looking for an EASY version to make on my own. This is a recipe I have adapted from a parfait I found online. 

It includes spirulina as an option. Spirulina will give the pudding a vibrant green colour. It is also a powerhouse of nutrition and high in protein, B12, iron and antioxidants. 

If you don’t like the flavour of coconut, use almond milk and top with crushed nuts or seeds.  

Ingredients: 

1/4 cup chia seeds

1 cup almond or milk

1 whole avocado

¼ cup fresh lime juice

2 Tbsp maple syrup

1 tso lime zest (optional)

1 tsp vanilla extract

Pinch of sea salt

¼ tsp spirulina (optional)

Shredded coconut, granola and sprig of mint (optional toppings)

Preparation: 

  • Put all ingredients in a food processor and blend until avocado is smooth.
  • Let the mixture set in the fridge for at least 2 hours.
  • Top with unsweetened shredded coconut, a fresh lime wedge and sprig of mint. 

Serving Ideas:

  • You can simply have as a meal or in a small bowl as a treat – top with granola and coconut if you feel like it
  • If serving guests, make a parfait! In a clear, short glass, use a few tablespoons of granola at the bottom, add chia pudding and garnish with shredded coconut. 

 

Brought to you by guest post Vanessa Bond, CNP

Baked Oatmeal

These icy winter mornings make it hard to get out of our cozy beds! It’s nice to have an easy, warming breakfast ready to go! Try making a batch of yummy baked oatmeal ahead of time. You can easily reheat it for a quick hot breakfast any day.

Baked oatmeal is made by layering fruit, oats, nuts & spices in a casserole dish, then pouring liquid and a beaten egg over everything. Bake it until it is crisp & golden. It tastes great fresh out of the oven and just as good the next day. 

Use about ¼ cup oats per serving. Add cinnamon, nutmeg and a generous pinch of sea salt. I find 2 cups of oatmeal to be the right amount for an 8×8 dish. Add ½ cup walnuts, pecans or almonds if you like. Chia or flaxseeds also boost the nutritional content.

Measure 2 cups liquid – it can be almond milk, apple juice, kefir, or any liquid you prefer. Add 1 tbsp melted butter or coconut oil for richness. Now whisk in 1 egg.

Next measure out 2 cups of fruit. Frozen blueberries, diced apples, sliced peaches, with some raisins or chopped dried fruit are all good. Spread the fruit on the bottom of your dish. Sprinkle the dry mix over the fruit, and then the egg & liquid over all.

Bake at 350⁰ for 30-40 minutes. This recipe will keep in the fridge for 5 days and makes 8 portions. Enjoy!

Brought to you by Dr. Ruth Anne Baron, ND

Take Care of Your Feet!

Here are a few tips to guide you on your way to happy feet:

  • Shop at the end of the day because your feet may swell
  • If one foot is larger, buy shoes to accommodate the larger foot
  • Ensure there is about 1 cm of space beyond the longest toe
  • Try walking in the shoes to ensure your heels do not slip
  • Choose a shoe with a thick, rubber sole for extra cushioning
  • If you have pain in the arches or heels choose something with a built-in arch, like Birkenstocks, or add an arch support or orthotic
  • Most importantly, choose something comfortable 

If you have any further questions, or if you think you may need custom orthotics, please book an appointment with our chiropodist, Meredith Cossitt, BSc, DCh today!