Chia Seed Jam

Strawberries, raspberries, and blueberries are all in season now! These babies (oops, I meant berries!) are all fresh, delicious, and oh-so-nutritious. Berries are fruits, which means they are packed to the brim with satiating fibre, keeping us feeling full and satisfied. All three berries are also Vitamin C powerhouses. We talked a bit about the importance of Vitamin C last week, but did you know that it’s also a powerful antioxidant? Antioxidants protect our body’s cells from damage, whether it be natural damage from aging, or damage from pollutants. Such damage can then lead to diseases like diabetes and heart disease. Overall then, if we consume antioxidants from our diet, we can help prevent disease! And what better way to get those antioxidants in then through delicious strawberries, raspberries, and blueberries.  

Chia seeds are these nifty little guys that soak up liquids like crazy and thicken whatever they’re added to. In this case, they transform a simple berry sauce into a jam-like creation packed with fibre, healthy omega-3 fats, and minerals like iron & calcium. 

Overall, chia seed jam is low in added sugars, sky-high in fiber, and an all-round delicious addition to your morning toast, yogurt, or scone. Alternatively, add some as a topping to vanilla ice cream or frozen yogurt for a tasty dessert.

Try a mixed berry version, one of the variations, or make up your own!

Ingredients

1 ½ cup mixed berries

¼ cup water

1 tablespoon sugar or sweetener of your choice (maple syrup, agave, or artificial sweeteners are all options!)

2 tablespoons chia seeds

Instructions

1. Place berries in a small saucepan on the stove top, and turn to medium heat.

2. Add the water, then allow to heat for 2 minutes or so.

3. Once the berry & water mixture is simmering, mash gently with a fork or potato masher.

4. You can mash the berries as much/as little as you’d like! Personally, I like my jam on the chunkier side, but if you prefer a smoother texture, mash away!

5. Simmer the mashed berry mixture for another 2 minutes or so.

6. Next, remove from heat and stir in the sugar & chia seeds.

7. Allow the jam mixture to cool for at least 20 minutes before serving. This cooling time is also gelling time, and is necessary for the chia seeds to suck up some moisture and turn the berry mixture into a jam.

8. At this point, your jam is ready to eat! Enjoy!

**Storage Tips: This is a quick jam, not a canned/processed jam and therefore not shelf stable. If you have leftovers, transfer them to a Tupperware container or mason jar, and store in the fridge for up to 1 week. You can also freeze the jam!

Variations:

Strawberry-Vanilla Chia Seed Jam

Classic, and simple, this version pairs well with whole wheat toast!

1. Use the standard recipe, but mix in 1 teaspoon of vanilla extract along with the sugar and chia seeds.

Raspberry-Lime Chia Seed Jam

Tangy, and energizing, add a dollop of this jam to your morning bowl of Greek yogurt!

1. Use the standard recipe, but mix in 2 teaspoons lime juice along with the sugar and chia seeds.

Blueberry-Spice Chia Seed Jam

This version features rich, warm flavours. Serve atop a freshly baked whole wheat scone!

1. Use the standard recipe, but mix in ¼ teaspoon nutmeg & 1/4 teaspoon cinnamon along with the sugar and chia seeds.

Recipe created by Alex Chesney, RD

Asparagus, Mushroom, and Goat Cheese Mini Frittatas

*Makes 1 dozen mini frittatas

A frittata is the low-maintenance version of a quiche – with just as much delicious taste! Traditionally, a frittata is made in a large cast-iron pan, but for my recipe I opted for a mini version, made in a muffin tin. These little guys are quick & easy to prepare, full of flavour, and filling (thanks to all the fiber from the veggies & the protein from the eggs and cheese). They would be great for a quick breakfast, leisurely weekend brunch, or even an on-the-go snack – they are portable thanks to their handy size! They can be served warm or at room-temperature, and can even be refrigerated & then eaten cold or re-heated. The options are endless. Give them a try and let me know what you think!

Ingredients:

18 cremini mushrooms

1 tablespoon butter

12 stalks asparagus, ends trimmed

2 cloves garlic, finely minced

9 eggs, lightly beaten

¾ cups milk

Pinch of salt & pepper

Pinch of cayenne pepper (optional, if you like some heat!)

1 log goat cheese (135g), thinly sliced

Instructions

1.       Thoroughly grease a muffin tin, making sure to cover the bottoms & sides of each slot, then set aside.

2.       Pre-heat the oven to 350°F.

3.       Prepare the vegetables for cooking: clean the mushrooms thoroughly, remove the stems, and slice them thinly, then wash the asparagus and break off the tough ends.

4.       Melt the butter in a medium frying pan, and add the mushrooms. Sauté for approximately 5 minutes, until the mushrooms are nicely browned. During the last minute of cooking time, add the minced garlic. You don’t want to add the garlic any earlier, as it may burn!

5.       Meanwhile, quickly steam the asparagus, for no more than 3 minutes. You’ll want it to be slightly softened, but not fully cooked! Once steamed, chop the asparagus into 1 inch pieces and set aside.

6.       In a medium-sized bowl, lightly beat the eggs. Add in the milk or cream and salt & pepper, and beat again.

7.       Carefully pour the egg mixture into the muffin tin, dividing evenly between the slots. Next, evenly divide the vegetables between the muffin tins. To finish, top each tin with a slice of goat cheese.

8.       Place the muffin tin into the prepared oven, and bake for approximately 12 minutes, until the mini frittatas are just set. To check for doneness, gently shake the pan – the middles of the frittatas should be just set, with a slight jiggle.

9.       Once they are finished, remove the frittatas from the oven and let cool for 5 minutes. Once they have cooled slightly, run a small rubber spatula around the edge of each of the slots to loosen the frittatas. They should easily pop right out after that!

10.   At this point, you can either serve the frittatas or you can allow them to cool to room temperature – they taste delicious either way!

Rhubarb Muffins

Springtime & rhubarb go hand-in-hand, don’t you think? And rhubarb has always seemed at home in muffins to me! Try out this recipe today & enjoy them as a side to your morning coffee, or as an on-the-go snack.  If you choose to add the cinnamon sugar topping, these muffins would also make a great dessert!

The whole wheat flour, oats, and rhubarb will give you a nice hit of fiber. Pair with a glass of milk and a handful of almonds & you’ll have yourself a deliciously healthy treat. These guys would be even more tasty slathered with some of our Thames River Melons strawberry jam! Check out the recipe below:

*Makes 2 dozen muffins

Dry Ingredients:

1 ¼ cups all-purpose flour

1 ¼ cups whole wheat flour

½ cup large flake oats

½ - ¾ cup sugar (depending how sweet you’d like them to be!)

2 teaspoons baking powder

¼ teaspoon cinnamon

¼ teaspoon nutmeg

Wet Ingredients:

1 cup milk + 1 tablespoon lemon juice (aka homemade buttermilk!)

1 egg, lightly beaten

¼ cup canola oil

2 teaspoons vanilla extract

2 ripe bananas, mashed well

Add-in:

2 cups rhubarb, diced & tossed in ¼ cup sugar

Topping (optional):

¼ cup all-purpose flour

2 tablespoons brown sugar

¾ teaspoon ground cinnamon

2 tablespoons butter, softened

Instructions

1.  Preheat your oven to 400°F.

2. Lightly grease a muffin tin, or fill with muffin liners & then set aside.

3. Combine the milk & lemon juice in a liquid measuring cup and allow to sit together for at least 5 minutes. This is your DIY buttermilk!

4. While waiting, thoroughly whisk together all of the dry ingredients (flour, oats, sugar, baking powder, spices) in a large mixing bowl, then set aside.

5. In a separate bowl, whisk together the wet ingredients (your homemade buttermilk should be ready now, plus the egg, canola oil, vanilla extract, & mashed bananas).

6. Make a well in the dry ingredients, and slowly pour in the wet ingredients, mixing gently until they are just combined. Don’t over mix, or the muffins could be tough & chewy!

7. Next, gently fold in the chopped rhubarb.

8. Your batter is ready to go now! Use a spring-loaded ice cream scoop and drop muffin batter into the prepared muffin tins.

9. If you are interested in adding the optional topping (it gives the muffins an extra bump of sweetness!), whisk together the flour, sugar, and cinnamon and then cut in the butter until the mixture is crumbly. Sprinkle evenly on top of the muffin batter.

10. Once finished, bake the muffins in your pre-heated oven for approximately 20 minutes.

11. To check for doneness, take a peek at your muffins. Gently shake the muffin tin – are they still jiggly in the middle? If they are, return them to the oven and continue to check them every 2 – 3 minutes. Once they are not jiggly and when they spring back from your touch they are done & ready to be removed!

12. Allow muffins to rest in the pan for a few minutes. Once they are cool enough to touch, transfer them to a cooling rack. All that’s left to do now is enjoy! That and the clean-up J

Recipe created by Alex Chesney, RD

Mixed Berry Muffins

These muffins are hearty, filling, and delicious! Chock full of fiber from the whole wheat flour, oats, and berries + a boost of protein from the hemp hearts & chia means they'll make the perfect addition to a breakfast-on-the-go or as an afternoon pick-me-up snack. Try topping with a tablespoon of natural peanut butter and pair with a glass of milk. Enjoy!
*Makes 12 muffins

Ingredients

Dry Ingredients:
2 cups whole wheat flour
½ cup oats
1/8 cup hemp hearts
1/8 cup chia seeds
¼ cup sugar
2 tsp baking powder

Wet Ingredients:
1 cup milk
1 egg, lightly beaten
¼ cup canola oil
1 tsp vanilla extract
2 ripe bananas, mashed

Add-ins:
1 cup mixed berries (I used raspberries & blueberries)

Instructions

1. Preheat oven to 350. Lightly grease a muffin tin, or fill with muffin liners. Set aside until batter is prepared.

2. In a large mixing bowl, thoroughly whisk together all dry ingredients. Set aside. In a separate bowl, whisk together wet ingredients. Slowly stir wet ingredients into the dry ingredients and mix gently until just combined. Do not overmix or muffins will be tough and chewy! Finally, gently fold in berries.

3. Using a spring-loaded ice-cream scoop (my favourite tool to ensure evenly sized muffins!) drop muffin batter into muffin tins.

4. Bake in pre-heated oven for approximately 20 minutes. To check doneness, insert a toothpick. If it comes out clean, your muffins are ready to be removed from the oven.

5. Let cool, and then dig in!

Recipe created by Alex Chesney, RD

Chia Seed Pudding + Blueberries

It's blueberry season! I have been adding blueberries to just about everything these days, because they are not only super delicious but also packed with nutrition! Blueberries are an excellent source of fibre and of Vitamins A & C - which are important micronutrients and antioxidants! They make the perfect mix-in for this creamy chia seed pudding.

Chia seeds are these nifty little guys that form a pudding-like texture when soaked in liquids. The end result is kind of like tapioca pudding, but with packed with fibre, healthy omega-3 fats, and minerals like iron & calcium. Here I chose a mixture of 1% milk and coconut milk, which allows gives the pudding some incredible creaminess without being too laden with fat.

This recipe can be enjoyed as an afternoon snack or as a tasty dessert! Try it out today & let me know what you think.

*Serves 4

Ingredients

3 tbsp chia seeds
½ cup 1% milk
½ cup coconut milk
1 tsp maple syrup
½ tsp vanilla extract

Instructions

1. Place all ingredients in a blender and pulse gently until mixed well.

2. Place the mixture in the fridge for an hour.

3. Transfer to mason jars, top each serving with ¼ cup of berries, and enjoy!

Note: For an even prettier presentation, try layering - a few spoonfuls of pudding, a sprinkle of blueberries, and repeat!

Recipe developed by Alex Chesney, RD

Rhubarb & Yogurt Parfait

Here's a quick & easy, plus healthy & delicious treat that can be enjoyed as an on-the-go breakfast, or as a light dessert! Rhubarb & oats provide filling fiber, and Greek yogurt gives a boost of protein. Prepare ahead of time for easy enjoyment. Here's the recipe: 

*Serves 4

Ingredients:
6 cups rhubarb, chopped
6 tbsp honey
¼ cup water
3 cups Greek yogurt
1 tsp vanilla extract
2 cups large flake oats

Instructions

1. Place chopped rhubarb, 3 tbsp of the honey, and water in a medium stock pot over low heat. Simmer for approximately 20 minutes, stirring occasionally, until rhubarb is completely softened. 

2. Meanwhile, whisk together Greek yogurt, 3 tbsp of honey, and vanilla extract. 

3. Once rhubarb is cooked, begin to layer your parfaits into 4 mason jars. Start with 1/2 cup yogurt mixture, then layer on 1/2 cup rhubarb, then repeat once for each jar (total of 1 cup of yogurt and 1 cup rhubarb per jar).

4. Top each parfait with 1/2 cup oatmeal.

Store in fridge until ready to enjoy!

Recipe created by Alex Chesney, RD