The perfect breakfast or afternoon snack, tropical mango and kiwi chia seed pudding!

Mango Kiwi Chia Seed Pudding

This Mango Kiwi Chia Seed Pudding is the perfect breakfast or afternoon snack! High in fiber and healthy fats, it will make you smile and full. 

The perfect breakfast or afternoon snack, tropical mango and kiwi chia seed pudding!When I was in high school my mom used to make wonderful fruit salads for breakfast on the weekends. Of course I didn’t appreciate them back then, I used to beg her not to add papaya and mango. Seriously, what was I thinking? Today I can’t eat enough mango, and I sure do love papaya. Thankfully, our palate grows up as we do!

I recently picked up a six-pack of champagne mangoes from Costco. I’ve been eating one a day ever since and was excited to create a no-bake energy ball with them. Sadly, this resulted in a very disappointing kitchen fail. To make matters worse, I tried to bake up the mess, hoping a little heat would turn my wet slop into a delicious energy bar. Yeah, that did not happen. I had such great success in the past with my raw Wild Blueberry energy balls, I was overly confident I could pull it off. Ugh…I hate wasting ingredients!

After my fail, I was left wondering what else I could do with my fresh mango? I decided to go with my second favorite snack, chia seed pudding. If you haven’t tried chia seed pudding yet, you really should. It’s such a great snack! For one, it’s high in fiber and healthy fats, which means it’s super satisfying. And for two, it’s a sweet and creamy snack that feels like dessert. What more can you ask for?

The perfect breakfast or afternoon snack, tropical mango and kiwi chia seed pudding!

The base for this mango kiwi chia seed pudding is 1 cup of milk (any nut milk or even cow’s milk will do) with 1/4 cup chia seeds. Once you have this base, you can pretty much do anything you want. I typically add a few drops of liquid Stevia and some vanilla and go from there. You can use any type of sweetener you want, maple syrup or honey are great, too. I love to mix my pudding with yogurt. The creaminess of the yogurt just takes it to a whole new level. And then of course you need some fruit for texture, and I like to sprinkle on some kind of nut topping. Today I used hemp seeds, but sliced almonds would be good or even some chopped macadamia nuts.

chia seed pudding with mango and kiwi

What’s so great about chia seed? I’ve written about this before, just read HERE to learn more. I think you’ll really enjoy this mango kiwi chia seed recipe, it’s the perfect breakfast or afternoon pick me up and is super simple to make!

Mango-Kiwi Chia Seed Pudding

Mango-Kiwi Chia Seed Pudding

Ingredients

  • 1/4 cup chia seeds
  • 1 cup almond milk, unsweetened
  • 1 mango, sliced
  • 1 kiwi, sliced
  • 4 oz mango yogurt
  • hemp seeds for topping, optional

Instructions

  1. Combine chia seeds and nut milk in a bowl and whisk until well combined. Refrigerate for an hour. Remove from fridge after an hour and stir well again. Place in fridge overnight or for another hour or so (just until thickens). Peel and chop mango. Peel and slice kiwi. Add chia to serving glass, layer with yogurt and top with fruit. Sprinkle with hemp seeds or nuts. Enjoy!
http://foodconfidence.com/2016/06/16/mango-kiwi-chia-seed-pudding/

 

 

High in fiber and healthy fats, this mango and kiwi chia seed pudding is the perfect breakfast or afternoon snack!

For more chia seed pudding delights, check out these older posts:

My favorite chia pudding ever....so easy and delicious and the almond crumb topping is the bomb!

 

Honey Macadamia Nut Chia Custard

 

Cherry Chia & Oatmeal

 

The best chia seed pudding roundup. Healthy recipes for snacks or on the go breakfast!

How to Eat Clean on Vacation

How to Eat Clean on Vacation

It’s probably the number one question I get this time of year: how do I eat clean while on vacation? I know it can be hard, but it’s certainly not impossible! With a little bit of forethought and planning, you can have a great vacation and come home feeling good about yourself and your food choices.

How to Eat Clean on Vacation

Here are my best tips for eating clean on vacation:

Choose to Maintain

I don’t recommend trying to lose weight on vacation. I tell my clients to focus on not gaining.  To do this, you must decide from the start and get into the right mindset. Vacation should be about fun, friends and family…not unwanted weight gain.  If your vacation is ONLY about the food, you might want to rethink what vacation means to you and where you choose to go. If you overdo it every year at your favorite all-inclusive, maybe it’s time to choose another destination.

Avoid Eating Traps

Don’t blow it before you even arrive to your destination by pigging out in the airport.  Make sure to eat breakfast the morning of your flight (or at least throw a PB sandwich in your carry-on).  A week or so before you leave, start thinking about what snacks or other foods you can stash in your suitcase or purse (especially for airport travel). I wrote about my hotel survival kit HERE. If you’re road-tripping, pack your lunch and healthy snacks in a cooler for car noshing. Trust me, you won’t find clean eats along any of our US highways. Some portable foods are: nuts, vegetables with hummus, apples with nut butter packs,  RX bars, cereal swag, mini cheese, olives cups, cherry tomatoes, grapes, popcorn. 

Have Policies

Notice I didn’t say rules? A policy is different than a rule, it’s more of a code of ethics, a principle, a this-is-how-I-roll kind of thing. Rules are meant to be broken, but people will go to great lengths to abide by their own principles. Create some policies/principles before you leave (and especially if you’re going to an all-you-can-eat destination).

Here’s a few ideas to get you started:

– have the same healthy breakfast every day (don’t start the day off on the wrong track)
– have a zero calorie policy for your drinks (stick with water, iced-tea or naturally flavored waters; avoid the sugary, high calorie lattes, chai teas, and other stuff)
– dessert only once per day
– grains and bread only once per day
– no alcohol until dinner
– fruit only for snacks (not chips or other “pool food”)
– exercise before breakfast (a long walk on the beach counts!)

Research

Plan your meals as best you can. Check out the food offerings near your vacation destination. Take advantage of travel sites like Yelp and Trip Advisor for healthy restaurant recommendations. Read the reviews ahead of time and find restaurants that offer clean eating options (think lots of salads, fresh seafood, organic, vegetarian, farm-to-table, grass fed, gluten free, etc.).

Order As-If

At restaurants, follow my “order-as-if” policy. If you wouldn’t normally eat fried chicken, don’t order it on vacation. I’m not saying you can’t indulge a little, but don’t make every eating decision over the top. If you stop at the ice cream shop, don’t order the 3 scoop Sundae with chocolate sauce, nuts, and whipped cream or the chocolate covered cone. Just get one scoop of ice cream and enjoy every creamy bite. As with most things in life, less is more.

Use the Nourish Plate

Keep plate portioning in mind can go a long way in eating less, but feeling full. Creating a Nourish-style plate provides you the perfect balance of the foods you want with the foods you need to stay full and satisfied. Get your copy of the Nourish plate here.

Count Bananas

Alcohol can be a big calorie source on vacation and can lead to out of control eating. My advice is to make your cocktails as low calorie as possible. A bloody Mary or vodka-tonic has as many calories as a large banana. A sugar-laden frozen strawberry daiquiri is the equivalent of 2 ½ bananas. How many bananas would you normally eat at once? Count your drinks in terms of bananas and see if that helps you put on the breaks.

Earn it

I always feel better about myself if I do a little exercise every day while on vacation, especially a beach vacation. If you can, rent bikes and explore the city, walk the boardwalk, explore the beach in the morning before everyone is awake, play beach volleyball, hit the tennis courts, take a yoga class, or just hit the gym for 30 minutes. There’s always time for  a little movement in your day. Make it happen.

Asparagus and Zucchini Noodles with Creamy Spinach Pistachio Pesto

Asparagus and Zucchini Noodles with Spinach Pesto

Asparagus and Zucchini Noodles with Creamy Spinach Pistachio Pesto

June is zoodle mania in our house. There’s something about the start of summer that gets my spiralizer hummin’! This salad is a play on a old favorite of mine: this roasted corn and spiralized zucchini noodle salad with cherry tomatoes. I ate the heck out of that salad in 2014.

I love this recipe because it’s veggie on veggie on veggie. Could it be healthier? I think not. The first level of veggie is the spinach pesto. I threw some baby spinach, parsley, pistachios, miso paste, and a little Parmesan cheese into the food processor. I blended that up to create this beautiful creamy pesto that I tossed with the spiralized zucchini noodles, which are the second level of veggies. Then I tossed the zoodles with sauteed asparagus and chopped cherry tomatoes, the third level of veggies.

Asparagus and Zucchini Noodles with Spinach Pistachio Pesto

This zoodle salad is truly satisfying and super tasty. Why is it so satisfying? Well for one, between the spinach and the veggies, it’s packed with fiber. I also didn’t skimp on the fat. I used pistachios, olive oil and a bit of Parmesan cheese in my pesto. I could have just eaten my spiralized zucchini with some marinara sauce, that would have been quick and easy. But it likely wouldn’t have been as satisfying for the long haul. You have to add some fat and a bit of protein to make a truly satisfying meal.

Asparagus and Zucchini Noodles with Creamy Spinach Pesto

For some people, this is definitely not enough to keep them full. I totally get that! This would be a side dish for my husband (and it was!). He would need a protein and another carb on the side to feel “done.” He grilled up some steak and had a small sweet potato with this salad. I was actually okay with it as is. Keep in mind I had 2.5 times the serving he did. My dinner strategy is to get full off more veggies. It works!

Asparagus and Zucchini Noodles with Spinach Pesto

However you need to make your veggie noodles work for you, I say get it done. Whether as a side dish or a main meal, spiralizing your veggies is a great way to eat more of what does a body good — especially this time of year when we have tasty tomatoes, fresh corn and tons of zucchini to look forward to!

Need a little more inspiration? Below are a few more recipes:

Sauteed Asparagus with Zucchini Noodles & Spinach Pesto

Yield: 2-3 servings

Sauteed Asparagus with Zucchini Noodles & Spinach Pesto

Ingredients

  • 1 bunch asparagus
  • 1 tsp extra virgin olive oil
  • 4 zucchinis, spiralized
  • 1-2 Tbsp veggie broth
  • 1/2 cup cherry tomatoes, halved
  • sea salt
  • For the Pesto:
  • 2 big handfuls baby spinach
  • 1 handful chopped fresh parsley
  • 1 tsp miso paste
  • 1/4 cup extra virgin olive oil
  • 1/4 cup shelled pistachios
  • 1/4 cup Parmesan cheese, grated

Instructions

  1. Snap the asparagus by the ends and chop into bite sized pieces. Heat a saute pan with 1 tsp olive oil and add asparagus, let saute for 1 minute. Add broth and cook until broth evaporates and asparagus are cooked, but still a bit crunchy (you don't want mushy asparagus).
  2. Spiralize zucchini and set aside. Slice the tomatoes. In a food processor, add all the pesto ingredients, except the oil. Process while slowly adding oil through the top. Keep pulsing until well combined, scraping down sides, if needed.
  3. Toss zoodles with some of the pesto and place in a serving bowl. Top with asparagus and cherry tomatoes. Serve immediately.
http://foodconfidence.com/2016/06/02/spiralized-zucchini-noodles-spinach-pesto/

zoodlesandasparagus