Prep Time

Prep Time: 3 minutes

Prep Notes

This literally takes less than 3 minutes to make and it is SO easy, refreshing and a game changer for upgrading a meal with great nutrition in a hurry. 

Yields

Makes 2 Servings

Ingredients

• 1 can tuna (choose Safe Catch or Wild Planet- something that is tested for mercury)

• OR 4 hardboiled eggs

• OR 1 cup drained garbanzo beans

  1 tsp ACV (unfiltered apple cider vinegar)

• 1 tsp fresh squeezed lemon

• 1 tsp olive oil

• Sea Salt or Kosher Salt & Pepper to taste (you guys love spice, add a dash of cayenne and paprika!) 

  Optional:

• 1 tsp Dijon 

• ¼ cup chopped parsley ("can I add greens to this?" YES!)

• 1 tsp ground turmeric

Directions

Combine protein of choice with other ingredients. Use two knives or a fork and knife to combine. Keep in airtight container for up to a week in the fridge.  Serve on a bed of greens, in a wrap, on top of a ½ baked potato or on Chia Leah Clean Crackers

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Prep Time
45 mins (includes baking time)

Prep Notes
This is a gorgeous & vibrant colored dressing that zips up any salad or side. With anti-inflammatory properties and all “real” ingredients, it’s truly an upgrade in your autumn salad!

Cooking Time
5 mins

Yields
2T = 1 serving of dressing

Ingredients

• 1/4 cup organic pumpkin puree (canned)

• 1/3 cup olive oil

• 1/4 cup unfiltered apple cider vinegar

• 1 T honey or pure maple syrup

• 2 cloves garlic minced

• 2T “nooch” nutritional yeast*

• 1 tsp turmeric

• ½ tsp salt (any salt that you prefer)

• ½ tsp black pepper (to activate turmeric) 

Directions

In a hurry? Grab a whisk and mix ingredients. Store dressing in an airtight container for up to a week.

If you have 2 extra minutes, in a highspeed blender, combine all ingredients and mix. Optional here to add in 1-2T pumpkin seeds to add in more interesting texture.

*no nooch? No problem! First, add it to your list for the grocery store. Then, swap in ½ tsp pumpkin pie spice or ground cinnamon as a sweet alternative for this dressing.

Top salads with Chia Leah Sweet + Spicy Granola or Maple & Olive Oil Quinoa Sprinkle

Prep Time
45 mins (includes baking time)

Prep Notes
This seasonal salad is colorful and delicious, offering countless health benefits. When you eat a rainbow of colors you truly fight oxidation with antioxidants. Make it ahead of time and worry not about soggy or wilting kale, as it is a hearty leafy green that withstands up to 3 days in a dressed salad. It looks amazing in ball jars if you plan to host a fall picnic outside or in your home. I double this recipe for easy grab-n-go and satiating ball jar lunches or dinners all week. 

Cooking Time
35-45 mins

Yields
4 servings

Ingredients

• 6 cups washed and chopped kale (any variation)

• 1 butternut squash (around 1 lb) peeled, seeded and cut into 1 inch cubes or 1 lb sweet potato washed & cut into1 inch cubes

• 1 cup cooked quinoa

• 1 cup pomegranate seeds

• 1/3 cup chopped raw walnuts

• 1/2 cup Chia Leah Sweet + Spicy Granola OR 1/2 cup Chia Leah Maple + Olive Oil Quinoa Sprinkle

• optional:

  • 1 large beet peeled and shredded

  • 2 oz crumbled goat cheese

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• 1/3 cup apple cider vinegar (I love Bragg)

• ¼ cup honey

• ¼ cup olive oil

• 1 tsp ground cinnamon (plus alittle extra to sprinkle on baking squash)

• 1 tsp dry mustard (no dry mustard? Add 2 tsp Dijon from the jar)

• ½ tsp sea salt or kosher salt (plus a little extra to sprinkle on baking squash)

• 4 1 qt ball jars (or a big beautiful bowl)

Directions

Preheat oven to 400 degrees

Arrange squash and/or potatoes on large baking sheet. Spray with non-GMO canola oil and sprinkle with a dash of sea salt and cinnamon. Toss to coat. Bake for 35-45 minutes, tossing halfway, until tender. Allow to cool.

Dressing: Whisk together vinegar, honey, oil, cinnamon, mustard,and salt. 

“Massage” kale with dressing. Let sit for at least 10 minutes. Add in other ingredients. 

Toss & serve with a Sweet + Spicy Granola or Quinoa Sprinkle topper or evenly put each ingredient in 4 ball jars with Sweet + Spicy Granola at the top of the jar and refrigerate for up to 3 days. Enjoy!

Total Prep Time

Prep Time: 10 minutes

Prep Notes

Pasta dishes can get a bad rap, often because pasta tends to take over a meal, creating an imbalance of nutrients. Choose a high-quality pasta, like Pasta Pappone’s flavored pasta or a whole wheat pasta for good source of protein and fiber. Also, you’ll notice that while pasta is the base of this salad, we load it up with plenty of veggies for added vitamins, fiber and flavor for a balanced meal.  Add grilled chicken, fish or roasted tofu for extra protein.

Swap in for Quinoa for a gluten free option for this recipe.

Yields

Serves 4 (pasta serving size is 2 oz/person or ½ cup quinoa/person)

Ingredients:

Salad Ingredients:

• 8 oz cooked Thai Citrus Ginger Pasta Pappone, or pasta of choice (or 2 cups cooked quinoa)

• 2 T green onions chopped

• ¼ cup cilantro chopped

• ½ cup broccoli chopped

• ½ cup bell peppers chopped

• ¼ cup carrots chopped

• Optional 1 cup chopped spinach (if making ahead, add this just before serving so spinach stays crispy
  

Dressing Ingredients:

• ¼ cup olive oil

• 1T rice vinegar

• 2T fresh squeezed lime

• 1T all natural peanut butter or almond butter

• 1 tsp flax meal

• 1 tsp honey

• ¼ tsp ground ginger (or ½ tsp chopped fresh ginger)

• ¼ tsp garlic powder (or ½ tsp minced fresh garlic)
  dash red pepper flakes

• ¼ tsp salt

Directions:

Whisk together all dressing ingredients. Pour half over the pasta and toss. Add in chopped veggies and then toss with remaining dressing. Enjoy!

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Total Prep Time

Prep Time: 3 minutes

Prep Notes

Nutritional Yeast aka nooch is a delicious vegan alternative to cheese with a nutty/cheesy/salty flavor profile. Nooch is packed with vitamin B (the energy vitamin), Zinc for immunity and protein. Adding lemon = adding brightness and vitamin C. Double or triple this recipe in a ball jar with a tight lid and keep in the fridge for up to a week. This dressing is delicious on salads, roasted veggies and grilled chicken, pork or fish.

Yields

2 Servings

Ingredients:

• 3 T fresh squeezed lemon juice (no lemon juice? Use unfiltered apple cider vinegar!)

• 1 T Dijon mustard

• 1 tsp maple syrup or honey

• 2 tsp olive oil

• ¼ cup nooch

• ~¼ tsp sea salt

• ~1/8  tsp ground pepper

  Optional:

• 1-2 T water to thin out dressing if preferable

Directions:

Mix all ingredients (except water) with a whisk. Taste and add water if desired.

Enjoy on salads, as a veggie dip or a topping sauce for fish, chicken or pork.

Tips:

Pour over huge bed of stripped lacinato or curly kale and get in there with your hands to massage the dressing in. This will loosen up the kale and take away the bitterness of this wonderful green.

Bulk up your salad with options such as roasted sweet potatoes, garbanzos, chopped cherry tomatoes, chopped pistachios, chopped walnuts, sliced red onion, seasonal veggies and fruit like pomegranate, ground cherries.

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Total Prep Time

Prep Time: 30-35 minutes

Garbanzo Bean Bake Time

20-25 minutes

Prep Notes

Give your mood a boost and your tastebuds a surprise with mood foods matcha, arugula, garbanzos, strawberries, hemp and avocado. 

Yields

2 Servings

Ingredients

• 3 cups arugula

• 1 cup garbanzo beans 

• ½ cup strawberries sliced

• 3 T hemp seeds

• ½ avocado chopped

• Matcha Dressing:

  • 1 tsp matcha powder

  • 1 tsp water

  • 2T honey

  • 2T olive oil

  • 2T tahini

  • Dash sea salt

Directions

Garbanzo Beans:

1. Drain garbanzo beans and pat dry with a towel.

2. Preheat oven to 350.

3. Place garbanzos on a baking sheet and drizzle with a little olive oil & sea salt.

4. Baked for 20-25 minutes until beans crisp up. This step is optional. Beans don’t have to be roasted if you are short on time.

Combine arugula, garbanzos, strawberries, hemp seeds and avocado. Top with salad dressing. 

Matcha Dressing:

1. Combine matcha and water in a container. Lid container and shake for 30 seconds.

2. Remove lid and add honey, olive oil, tahini, salt, shake again.

3. Scrape any extra matcha powder along side of container to mix in if necessary.

Alternate salad dressing: “Go-To” Salad dressing: 2T olive oil, 2T apple cider vinegar, 2T lemon, salt and pepper

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Prep Time

Prep Time: 2 minutes

Roast Time: 10-15 minutes

Prep Notes

Vegan, gluten free, grain free. Bring some brightness into your spring with this unexpected combo of seasonal spring produce: roasted asparagus, fresh mango, fresh kale and grapefruit. Serve as a delicious side to chicken, white fish, shrimp or chopped tofu.  

Yields

Makes 2 Serving

Ingredients

• 1 bunch fresh kale stripped and chopped (I love lacinato but any variety will do)

• 1 bunch fresh asparagus, chopped into 1-inch pieces

• 1 mango chopped into 1-inch pieces

• ¼ cup raw pumpkin seeds

• ¼ tsp sea salt

• 2 tsp medium/high heat oil such as grape seed or avocado oil 

• Optional 1/4 cup Chia Leah Maple & Olive Oil Quinoa Sprinkle

 For dressing:

• 1 T fresh squeezed grapefruit juice (save the rest to add to sparkling water)

• 1 olive oil 

• Optional: ¼ tsp ground ginger

• S&P to taste

  Directions

• Heat oven to 350 degrees

• Place asparagus and pumpkin seeds on baking sheet, (I use parchment paper on the pan for easy clean up).  

• Top with sea salt and olive oil 

• Roast for 10-15 minutes

• While roasting, combine dressing ingredients in a bowl and whisk. 

• Hand toss dressing with kale. Getting your hands in there will ensure that the dressing has time to soak into the kale, (also lessens the bitterness).

• Top dressed kale with mango, asparagus and pumpkin seeds.

  Enjoy!  Add Chia Leah Maple & Olive Oil Quinoa Sprinkle for a nutrition boost!

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Prep Time

10 minutes

Prep Notes

Summer is the time to take advantage of fresh herbs, fruits & veggies.  Strawberries are known for providing antioxidants, plus they are a fantastic source of fiber.  Basil contains essential oils that fight inflammation in the body and basil is high in folate and iron.  Food is medicine!  Eat up!

Yields

2 serving

Ingredients

• 1 cup fresh strawberries

• 1 cup fresh basil 

• ½ cup feta cheese crumbled or cubed

• 1 cup cooked quinoa

• 1 T balsamic vinegar

• 1 T olive oil

Directions

1. Slice strawberries.

2. Chop basil.

3. Combine.  

4. Add quinoa, feta, balsamic & olive oil.

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Prep Time

15 minutes

Prep Notes

Pesto is full of antioxidants, fiber, vitamins and healthy fats. A nutrient rich topping or side, it’s also SO easy to make and freeze for later.

Yields

4 serving

Ingredients

Pesto

• 1 cup shelled walnuts, (or use raw pumpkin seeds as an alternative )

• 2 cups chopped basil, about 1 bunch (use parsley as an alternative)

• 1 garlic clove, roughly chopped

• Juice of 1 lime

• 1/2 teaspoon salt

• 1/2 cup olive oil

Salad

• 4 cups kale chopped

• 1 cup cherry tomatoes sliced

• 1 cup cucumbers sliced

• 1 can garbanzo beans (drained)

Optional add-ins:

• Hemp hearts,

• Chopped scallions

• Chopped carrots

• Sliced avocado.

Directions

1. Place pesto ingredients in a food processor, stopping to push down paste until blended.

2. Combine pesto and kale until kale is coated. 

3. Place 1 cup pesto kale in 4 ball jars. Layer to the top with cucumbers, tomatoes, garbanzos. 

4. This salad should last in sealed containers for up to 4 days. Kale should soak in flavors of the pesto. Shake the jar when you are ready to eat. S&P to taste.

5. If you have extra pesto, FREEZE IT in ice cube containers. Then, pull out the pesto cubes and keep them in an airtight container in the freezer for up to 6 months. Grab a cube as needed.

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Prep Time

Prep time: 5 minutes

Cook time: 35-40 minutes

Prep Notes

Vegan, gluten free, grain free. Roasted sweet potatoes are a satiating side to any meal. A good source of selenium & vit B, sweet potatoes are considered a “mood food.” Nutritional yeast has long been used as a dairy cheese alternative. High in vit B and protein, it adds a cheesy and nutty flavor to recipes.

Check out our savory egg muffin recipe and combine these two recipes for a fueling & unique easy brunch!

Yields

4 servings

Ingredients

• 2 sweet potatoes (about 2.5-3 cups when chopped)

• 2T olive oil 

• 3T nutritional yeast “nooch”

• 1 tsp sea salt

  Optional: 

• 1tsp turmeric (helps fight inflammation)

Directions

1. Heat oven to 350degrees. Place a sheet of parchment on a baking sheet, alternatively use a large rectangular glass Pyrex 

2. Chop sweet potato into “equalish” sized cubes/triangles. Don’t overthink this!

3. Place sweet potatoes in bowl. Add olive oil, nooch, sea salt and turmeric. Mix with a spoon until sweet potatoes are well coated.

4. Place sweet potatoes in one layer on baking sheet.

5. Bake sweet potatoes for ~35 minutes or until golden brown. Optional - turn off oven and leave sweet potatoes for another 10 minutes for more crispy.

6. Enjoy!

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Prep Time

15 minutes

Prep Notes

Cucumber & watermelon are hydrating and full of vitamins! Mint helps with mental alertness and this combo is super refreshing. If you can’t find one or two of the items, don’t worry about it! Wing it and have fun with it.

Check out our Watermelon Popsicles if you need to use your leftover watermelon in other ways.

Yields

10 serving

Ingredients

• 3 mangoes chopped

• 1 jicama bulb chopped

• 1 cup chopped cucumber

• 1 cup chopped watermelon

• ½ cup fresh mint chopped 

• 3T lime zest (if not up for zesting, skip it)

• ½ cup lime juice

• 3T warm water

• 1 tsp sea salt 

• 1T local honey (optional, I don’t usually need as this salad is naturally sweet)

• ¼ cup Chia Leah Maple & Olive Oil Quinoa Sprinkle with Flax

Directions

1. Mix lime juice, zest, mint, water, honey and salt.

2. Add fruit/veggies and toss gently.

3. Enjoy!

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Prep Time

10 minutes

Prep Notes

I accidentally discovered this simple salad when I was craving kale, citrus and found some frozen shrimp in the freezer. 1 serving of kale provides 6x your daily vitamin K, is nutrient rich and can help lower cholesterol and fight cancer. I always buy organic kale, and take a few minutes to wash, strip and chop it, then bag it in the fridge. A hearty lettuce, it will stay firm and crispy all week long.

Yields

2 servings

Ingredients

• 8 Lacinato kale leaves washed, stripped & chopped

• 2 servings frozen shrimp, thawed*

• 1 carrot chopped

• ½ avocado sliced

  Dressing

• Juice of ½ lime (about 1T)

• 1T olive oil

• 1T unfiltered apple cider vinegar

• 1 tsp ground cumin

• S&P to taste

• Optional to add ½ tsp honey 

  Optional add-ins:

• *1 cup black beans (you can also use these as a plant based protein instead of shrimp)

• ¼ cup Chia Leah Maple & Olive Oil Quinoa Sprinkle with Flax

Directions

1. Mix dressing ingredients and pour over kale. Massage dressing in to kale with hands toss with utensils. This will help sweeten up the raw kale. Add carrots. Set aside. 

2. On medium heat, sauté thawed shrimp in 1tsp high heat oil such as grapeseed or coconut oil, S&P for 2-5 minutes or until shrimp turns white. 

3. Plate dressed kale and add shrimp, Chia Leah Maple & Olive Oil Quinoa Sprinkle with Flax and avocado.

4. Enjoy!

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Prep Time

20 minutes

Prep Notes

A crunchy base to any salad, brussel sprouts are fiber and vitamin rich. Adding in fresh fruit to this salad is an excellent way to get more vitamins and minerals without the added sugar of a canned or dried fruit. Walnuts are brainfood, and a good plant-based source of healthy fats & protein.  We LOVE our Chia Leah Quinoa Sprinkle on this as an alternative to croutons. It’s crunchy, sweet & savory and full of antioxidants, fiber and plant-based protein. Vegan, gluten free.

Yields

1 serving

Ingredients

• ½ cup chopped/shaved brussel sprouts

• ½ cup chopped broccoli or cauliflower

• ½ cup chopped kale

• ¼ cup walnuts chopped 

  Optional: 

• ¼ cup chopped apple

• 1 carrot peeled and chopped

  Optional toppers: 

• 2T Chia Leah Quinoa Sprinkle

• 1T Nutritional yeast

  Dressing* Ingredients & Directions:

• 1T olive oil

• 1 T fresh squeezed lemon or lime

• S&P to taste, add any herbs such as oregano & basil

  Whisk together all ingredients or place in an airtight container with lid and shake vigorously.

Directions

1. Combine salad ingredients in a bowl.

2. Add dressing and gently mix.

3. Enjoy!

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Prep Time

5 minutes

Ingredients

Equal parts (e.g. 2 tbsp each):

• Good olive oil

• White balsamic vinegar

• Lemon

Variations:

• Sub Dijon mustard for lemon

• Add 1-2 tsp turmeric

• Add 1 clove minced fresh garlic

• Add1 tsp good-quality honey

• Sub apple cider vinegar for white balsamic vinegar

Salt and pepper to taste.

Directions

1. Whisk ingredients together. Add salt and pepper to taste.

Notes

Easiest dressing ever! Use it on green salads, roasted veggies, quinoa salads, baked potatoes and as a dip for raw veggies. There are so many variations on how to make it that you cannot and will not get bored. Time to throw out any store bought dressings that have unpronounceable ingredients now!

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Prep Time

10 min

Yields

4 servings

Ingredients

• 1 cup precooked quinoa (cook on stovetop according to the instructions on the box, can be made ahead of time)

• 2 cups basil leaves, roughly chopped

• 1 pint cherry tomatoes, sliced in half

• 1 cup of fresh mozzarella, cubed

• balsamic vinegar

• Chia Leah Clean Crackers

Directions

1. layer ingredients in mason jar with quinoa on bottom, followed by tomatoes, then basil, and mozzarella. Finally drizzle 1 teaspoon of balsamic over the top and seal jar.

2. When ready to eat open the jar and sprinkle on Chia Leah Clean Crackers

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Prep Time

10 minutes

Prep Notes

I use 16 oz ball jars for this recipe.

Cooking Time

15 minutes, plus cook time of ancient grain

Yields

5 servings (double the recipe to feed your family dinner on plates and put the rest in 5 jars for the next day!)

Ingredients

• 1 1lb package of ground beef or ground turkey of your choice (I like 85/15 or 93/7 over the 99/1 fat)

• 1 packet any taco seasoning OR -my fave- Frontera All Purpose Seasoning Sauce (any flavor)

• 1 cup your choice ancient grain, uncooked (quinoa, kaniwah, farro or freekeh)

• 1 pint cherry tomatoes washed (or 2-3 beefsteak or roma tomatoes)

• 2 heads of romaine lettuce washed (or 1 head of iceberg)

• 1 can black beans (I buy organic when possible)

• 1 lime

• 1 tbsp canola or grape seed oil

• 1 tsp honey (local if possible)

• 1/3 cup store bought or homemade salsa* (I love Trader Joes Fire Roasted salsa and any Frontera salsa or delifresh salsa from your local grocery)

• Sea salt or kosher salt to taste

Optional:

• 1 avocado, sliced

• 1/2 cup shredded cheddar or Mexican blend cheese

• 1 bunch cilantro

• 1 cup 2% plain Greek yogurt

• Chia Leah Clean Crackers

*Bill’s 6 Ingredient Best Salsa Ever

• 5 vine or 6 Roma tomatoes, chopped

• 1 bunch green onions, chopped

• 1 jalapeno pepper, chopped

• 1 cup fresh cilantro, chopped

• Juice of one lime

• Salt to taste

Directions

1. On the stove top, cook ancient grain of your choice according to directions on packaging.

2. In a skillet, brown ground turkey or beef, drain excess fat and add in seasoning. Simmer with seasoning for 5 minutes.

3. Wash and drain black beans. Place in bowl and stir in salsa.

4. Cut cherry tomatoes in half. Or, chop larger tomatoes.

5. Chop romaine or iceberg.

6. Combine oil, juice of one lime, honey and a dash of salt. Stir. Mix in with cooked ancient grain.

7. All of the components are ready - Evenly portion out each ingredient into the ball jars, from bottom to top: grain, meat, beans, tomatoes, lettuce.

Option to add layer of cheese, yogurt and/or cilantro.

Option add Chia Leah Clean Crackers and 2 slices of avocado just before serving.  

Notes

This is a “cheater” recipe because many of the ingredients can be substituted with a similar ingredient from whatever your fridge/pantry has to offer.  It’s a crowd pleaser, super easy to make, colorful and healthy! If you have eager helpers in the kitchen, this is a fun recipe to embrace their desire to help! Give everyone one task and then work together to fill the jars. A shout out to one of my favorite Chicago chefs, Rick Bayless, who now makes quality, scrumptious sauces and salsas (without preservatives) that you can find at the grocery.

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Prep Time
10 minutes (plus optional 30 minutes standing time)

Prep Notes

• The secret to kale is to massage it. If you dress it at least 30 minutes before you eat it, it will be less bitter and softer, yet not soggy (like spinach gets when you dress it too soon).

• To roast your own pine nuts, put on a pan on med/high heat for a few minutes until the room starts to smell good and nuts brown a little.

• To roast your own pumpkin seeds, spread evenly on a baking sheet, spray with non-GMO canola oil and sprinkle with sea salt. Heat at 300 for 5-10 minutes or until they turn golden and you hear them start to pop.

Cooking Time
N/A

Yields
4 servings

Ingredients

Salad Base Ingredients

• 2 bunches of organic kale (any variation) washed and dried

• 2 cups cooked quinoa OR 2 cups cooked freekeh OR 2 cups cooked farro

Optional Ingredients

• 1 cup garbanzo beans (canned organic garbanzo, drained & rinsed)

• ¼ cup roasted pine nuts

• 1/2 cup roasted pumpkin seeds

• ¼ cup hemp seeds

• Chopped cucumbers, carrots, cherry tomatoes and/or raw broccoli

• Chia Leah Clean Crackers

Go-To Dressing

Equal parts:

• (eg. 2 tbsp each) Good olive oil, white balsamic vinegar, lemon, whisk together. Add salt and pepper.

• Variation: Sub Dijon mustard for lemon

• Variation: Add 1-2 tsp turmeric

• Variation: Add1 clove minced fresh garlic

• Variation: Add1 tsp good quality honey

• Variation: Sub apple cider vinegar for white balsamic vinegar

Directions

1. Strip the kale from stalk. Start at the bottom of the stalk.

2. Once off the stalk, discard stalk and chop or shred kale.

3. Place kale in a bowl, add *dressing (see Chia Leah’s Go-To Dressing Recipe)

4. Massage dressing into kale with hands until all kale is coated.

5. Mix in any ingredients and set salad sit at least 10 mins, up to a day.

6. Full? Keep leftovers in airtight container. Kale will not wilt for at least a day.

7. Right before serving add 2-3 Chia Leah Clean Crackers

Notes

• I eat some variation of this salad at least once a day, no joke! I crave it! I love the crunch and thickness of it. This craving certainly did not happen overnight for me. Start with a few ingredients you enjoy and slowly get creative and adventurous with new ones. Have fun with this and definitely make it your own Kaleicious creation!

• Use my Go-To Dressing on green salads, roasted veggies, quinoa salads, baked potatoes and as a dip for raw veggies. There are so many variations on how to make it that you cannot and will not get bored. Time to throw out any store bought dressings that have unpronounceable ingredients now!

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Prep Time
10 minutes

Prep Notes
To hard boil the eggs: 

1. Place whole eggs in a pot submerged in cold water.

2. Heat the eggs until the water boils.

3. Turn off the heat and cover the pot for 12 minutes.

4. Place hardboiled eggs in a bowl of ice-cold water for five minutes (this will ensure that the yolk stays bright yellow/orange).

Cooking Time
20 minutes

Yields
3-4 servings

Ingredients

• 2 whole hardboiled eggs, chopped

• 6 egg whites

• 2 stalks celery, chopped

• 2 tbsp Dijon mustard

• 1 tbsp real mayonnaise (don't go "light")

• 1 tsp ground turmeric (optional)

• 1/2 tsp sea salt

• Fresh ground pepper (to taste)

Directions

1. Peel off shell from hardboiled eggs (I roll the shell on the counter so that it cracks in several places).

2. Wash the egg to remove all bits of shell.

3. Mix all ingredients together. Don't worry if it isn't perfectly chopped or mixed - egg salad should be easy to make!

4. Serve on toasted Ezekiel bread, on 1/2 cup cooked quinoa, in an iceberg lettuce wrap or on a bed of spinach or romaine.

Notes

• I personally love eggs. An egg is a great burst of protein. It also packs well for a snack. For an active, healthy child or adult with no high cholesterol issues, a WHOLE egg is a more fully nutritious option than just an egg white. I used to be a fan of egg beaters, but since becoming more educated on nutrition, now (whenever possible) I gravitate toward that “whole” food option instead of pouring out of a carton. I hard boil a dozen good quality eggs every Monday so that they are always readily available in a clear glass container in the fridge. I like this recipe because it’s still a “light”option with more egg whites and less yolk, but the yolks help add nutrients, flavor and texture. Eat a serving alone or check out the many serving suggestions that I vary when eating one of my favorite anytime meals…

• One egg provides about 180mg of cholesterol. 300mg a day is the recommended amount per day per average adult. If one has bad “LDL” cholesterol, experts suggest no more than 200mg/day. That said, 1 egg a day provides an excellent source of nutrition. Egg yolks are a great source of protein, vitamin B12, vitamin D, riboflavin and folate. Folate can actually lower one’s risk of heart disease. 1 egg also provides about 35% of your daily choline, an important nutrient for brain function.

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Chia Leah
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Prep Time
10 minutes (plus cook time of Ancient Grain of your choice)

Prep Notes
For the jar, I use one 16 oz ball jar (or similarly-sized jar). You can buy ball jars on Amazon or at Target and local grocery stores.

Yields
1 serving

Salad in a Jar

Ingredients

½ cup cooked Ancient Grain (Farro, Quinoa, Freekeh or Amaranth are my faves)

½ cup garbanzo beans

¼ cup chopped raw red and yellow cherry tomatoes*

¼ cup chopped raw cucumber*

¼ chopped raw carrots*

¼ cup chopped raw broccoli*

1-2 tbsp Chia Leah Easy Amaranth Aminos Salad Dressing (see below) OR 1-2 tbsp Chia Leah Go-To Dressing (see below)

*Swap in chopped romaine, parsley, radishes and/or bell peppers - think color when mixing up the recipe!

Directions

Mix ingredients in jar and enjoy!

Easy Amaranth Aminos Dressing

Ingredients

• 2 tbsp uncooked amaranth

• ½ cup non-GMO canola or grape seed oil

• 3 fresh garlic cloves minced or chopped

• 2 tbsp soy sauce OR Bragg Liquid Aminos

• Simply toast 2 tbsp amaranth on the stove top on medium/high heat. (Little guys will pop up and turn white. Many may stay golden brown. Pull off heat before they burn.)

Directions

1. Add in canola or grape seed oil

2. Add in garlic cloves

3. Add in soy sauce or Bragg Liquid Aminos

4. Stir with fork or whisk and let sit for at least 2 hours or overnight to allow garlic to soak in

5. Serve 1 tbsp over salad.

Makes about 2/3 cup (store in airtight container in the fridge for up to a week)

Got-To Dressing

Ingredients

• Equal parts (e.g. 2 tbsp each):

• Good olive oil

• White balsamic vinegar

• Lemon

• Salt and peper (to taste)

Directions

Whisk together ingredients. Add salt and pepper to taste.

Variations:  

• sub Dijon mustard for lemon

• add 1-2 tsp turmeric

• add 1 clove minced fresh garlic

• add 1 tsp good quality honey

• sub apple cider vinegar for white balsamic vinegar

Notes

• Whether you have a busy week coming up or a group of friends coming for a low-key summer dinner, this is a gorgeous, nutrient-packed, satiating choice that can keep for several days when packed into a ball jar or another airtight container. Swap out any veggies for alternate veggies. Experiment and have fun with it. For best results, opt for the freshest, best-quality ingredients. And, when you eat a rainbow, all of that vibrant color feeds your body, mind and soul what it craves - REAL food!

• For those concerned about gluten, both amaranth and Bragg Liquid Aminos are gluten free. Amaranth is high in protein, magnesium and vitamin B. In other words, it’s a wonderful grain (or seed, actually) that provides energy and a good source of vitamins and minerals. Bragg Liquid Aminos is an excellent alternative to soy sauce and contains 16 of the essential amino acids the body needs. Raw garlic is an amazing ingredient that contains antioxidants that may protect against Alzheimer’s disease and dementia. This dressing tastes absolutely delicious AND has countless health benefits - just more proof that healthy food can taste fantastic!

Credit
Chia Leah
chialeah.com

Prep Time
15 minutes

Cooking Time
15 minutes

Yields
4 servings as a side dish

Ingredients

• 1 large head of broccoli

• 1 can of chickpeas

• 2 tbsp chopped, flat leaf parsley

• 2 tbsp olive oil

• 1 tbsp Dijon mustard

• 1 tbsp white balsamic vinegar or 1 tbsp apple cider vinegar

• Sea salt

• Freshly ground pepper

Optional

• ½ tsp ground turmeric

• ¼ cup roasted pumpkin seeds for crunch

Directions

1. Preheat oven to 350 degrees

2. Wash and cut up broccoli (can use cauliflower as an alternative or a mix of both)

3. Drain, rinse and dry chickpeas

4. Place broccoli and chickpeas in a large Pyrex pan. Drizzle 1 tbsp olive oil on top.

5. Bake for 10-15 mins at 350.

6. While baking, whisk together olive oil, Dijon, vinegar and (optional) ½ tsp ground turmeric. Add salt and pepper to taste.

7. When baked, pull out broccoli & chickpea mixture. Mix in dressing, parsley and roasted pumpkin seeds (optional).

Notes
Great as a side to chicken or on top of greens for a hearty, protein-packed salad. Makes easy leftovers.  

Credit
Chia Leah
www.chialeah.com