Tag Archives: omega 3

Kale and Red Cabbage Salad

Carrots add colour and blend well with the pumpkin, chia seeds and hemp heartsThis tasty salad boasts several superfoods in one, making this an excellent addition to any meal. Kale has been popularized for all of the nutrients it has, and I’ve previously posted about it. Red cabbage is not often thought of as being very nutritious, but it should be. Red cabbage has a high concentration of anthocyanin polyphenols, which are anti-inflammatory and act as antioxidants. Red cabbage is also very high in vitamin C and vitamin K and can be part of a diet for cancer prevention. Cabbage (especially when steamed) has some cholesterol lowering benefits. The pumpkin, hemp hearts and chia seeds add  vitamins, minerals, protein, and omega 3 fatty acids.

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 tbsp honey
  • 1 tbsp freshly squeezed lime juice
  • 1/2 tsp balsamic vinegar
  • 1 tbsp chopped cilantro
  • 1/4 jalapeno pepper, seeded and coarsely chopped (optional if you want it a bit spicy)
  • 1/2-1/4 clove crushed garlic (depending how garlicky you like your food)
  • 1/8 tsp minced fresh ginger
  •  pinch of salt to taste
  • 2 cups kale
  • 1 cup red cabbage
  • 1 medium carrot
  • 2 tbsp chia seeds
  • 2 tbsp hemp hearts
  • 2 tbsp pumpkin seeds

Directions
1) In a bowl, whisk together the first 9 ingredients to make the dressing
2) Wash, de-stem and finely chop the kale. Use your box grater (cheese grater) to make your cabbage into smaller bite sized pieces. I like to use the “slicer” side which is the slot that is about 5 cm wide (2 inches) and 1/2 cm (1/4 inch) tall.  Peel and julienne the carrots, or if you have a spiralizer you can use it like I did. Place the kale, carrots, and cabbage into a large bowl
3) Add the pumpkin and chia seeds and hemp hearts to the bowl. Drizzle the dressing on and toss to mix everything.

This recipe was modified from here.

Vegan Chocolate Pudding

Vegan chocolate chia puddingThis is a healthy dessert option, that is loaded with nutritional benefits. This pudding recipe contains chia seeds, which are small but have a lot of nutritional value that makes them a “superfood.” These seeds are high in dietary fibre with 3 tbsp containing about 40% of your daily fibre requirements. They are also high in protein, especially considering their small size. These seeds contain a lot of calcium, magnesium, and phosphorus. This makes chia seeds an excellent choice for women to incorporate in their diet for osteoporosis prevention.

This vegan pudding also contains raw cacao, dates, and a non-dairy milk. Raw cacao has a lot of nutritional benefit which I explained in my raw caramel chocolate post. Dates are nutritional alternatives to sweeteners such as maple syrup and honey. Dates contain fibre, iron magnesium, manganese, antioxidants,

This pudding recipe can almost be considered an instant pudding. I find that if you blend the chia seeds then you don’t have to refrigerate long before enjoying.

Recipe:

Ingredients

  • 1 ½ cup unsweetened non-dairy milk (I prefer unsweetened almond and coconut milk)
  • 3 tbsp raw cacao powder
  • 8-10 Medjool dates (remove pits)
  • ½  cup chia seeds
  • ½ tsp pure vanilla extract
  • ¼ tsp sea salt
  • Garnish: shredded coconut, fresh raspberries

Directions

1) Add all of the ingredients to a food processor or blender. Blend for a few minutes until everything is a smooth consistency.
2) Do a taste test and see if you the pudding is sweet enough for you. If it’s not, add more dates.
3) Depending how thick you like your pudding, you may be able to enjoy right away. Otherwise place in a glass dish, cover and refrigerate for a few hours.

*Note: I wanted to make this recipe without an added sweetener such as honey or maple syrup. You can substitute the date for 1-2 tbsp honey or maple syrup, depending how sweet you like it. The recipe won’t be considered vegan if you add honey.