by Louise Voelker

Chia Pudding

Serves 6

Chia seeds soaked overnight turn into a simple pudding, similar in consistency to tapioca.


2/3 cup chia seeds
2 cups unsweetened non-dairy milk such as soy, almond or rice milk
1/2 teaspoon pure vanilla extract
2 tablespoons currants or chopped dried figs or dates
2 tablespoons unsweetened coconut flakes


Put chia seeds, almond milk and vanilla in a 1-quart glass jar with a lid. Tighten the lid and shake well to thoroughly combine. Or, stir together seeds, almond milk and vanilla in a bowl. Refrigerate overnight. When ready to serve, stir well. Spoon into bowls and top with fruit and coconut.


Per serving: 280 calories (70 from fat), 7g total fat, 1.5g saturated fat, 0mg cholesterol, 200mg sodium, 49g total carbohydrate (7g dietary fiber, 7g sugar), 3g protein

Carrot Cashew Spread

Serves 8

This spread is also delicious for breakfast or a snack on toasted slices of Health Starts Here whole grain bread, instead of on crackers.


3 carrots, chopped
1 cup raw cashew pieces, divided
15 dried apricots, quartered (about 1/2 cup)
32 365 Everyday Value Woven Wheats Whole Wheat Crackers (from 1 box)


Put carrots into a small pot and cover by 2 inches with water. Bring to a boil, reduce heat to medium-low, cover and simmer until tender, about 10 minutes. Add 3/4 cup cashews and apricots, cover and continue to simmer until carrots are very soft, 5 to 7 minutes more; reserve 1/2 cup of the cooking water, and then drain well. Transfer carrot mixture and reserved water to a food processor and purée until smooth. Chill for at least one hour, and then spread onto crackers, garnish with remaining cashews and serve.


Per serving: 200 calories (70 from fat), 8g total fat, 1.5g saturated fat, 0mg cholesterol, 105mg sodium, 28g total carbohydrate (3g dietary fiber, 2g sugar), 6g protein

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