Energizing Chia Pudding with Fruit & Nuts

Energizing Chia Pudding with Fruit & Nuts


  1. In a 16 oz glass jar, mix chia seed with liquid and vanilla.
  2. Stir or shake until chia is expended in liquid – about 2 minutes.
  3. Store in refrigerator covered and allow to soak for at least 4 hours. Store up to a week in the refrigerator.
  4. To serve, top with shredded coconut, cinnamon, blueberries, raspberries, and sliced almonds.
  5. For sweeter taste, add honey, stevia, or Lakanto.
  6. Other topping options: granola, cacao syrup, grounded flaxseeds, spirulina powder, blackberries, walnuts, hemp seeds


¼ cup of dry chia seeds

2 cup of non-diary milk  (almond/coconut/hemp)

1 tbsp sliced almond ( I like sweetened and roasted almond from Trader Joe’s)

A few mint leaves

½ cup blueberries

½ cup raspberries

1 tbsp shredded coconut

1 tsp vanilla

1 tsp cinnamon

Optional sweetener: honey, stevia, Lakanto


Melissa’s Delicious Morning Delight

Green-Drinks[1]Instead of starting your day with bacon, eggs and sausage…empower your health with a delicious powerful green drink.

You will have more energy, lose weight and feel better!  TRY IT!




  • Cantaloupe Frozen
  • Frozen Banana
  • 1 Lemon
  • Kale
  • Swiss chard
  • Italian Parsley
  • Parsley
  • Cilantro
  • Stevia
  • Cucumber
  • Zucchini
  • Avocado


2 eggs
1tbsp vanilla extract
½ tsp cinnamon
sliced bread

In a bowl beat eggs with vanilla and cinnamon, soak the bread. In a medium skillet coated with cooking spray start laying the bread and cook 3 minutes on each side.

Fantastic Frittata – Chef Sergio


Vegetable oil cooking spray
1 onion, sliced #4 cone
1potato, sliced #4 cone
2 cloves garlic, chopped
½ cup frozen peas
¼ cup corn
4 eggs
2 egg whites
salt and pepper TT
1 tbs grated cheese #1 cone

Heat a medium skillet coated with cooking spray, cook yellow onion and garlic over medium heat, stirring, 5 minutes. Add peas and corn; stir 5 minutes. Add potatoes. Whisk eggs, egg whites, 2 tablespoon milk and salt and pepper in a bowl. Stir in potato mixture. In another skillet coated with cooking spray, cook egg mixture over medium heat 1 minute. Lower temperature to low and cover, bake until eggs are set and center is slightly runny, 6 to 8 minutes. Sprinkle cheese on top and cook for another minute.

Berry Parfait – Chef Sergio

fruit_yogurt parfet

1 cup yogurt
Juice and zest of 3 lemons, divided
1/4 cup sugar
½ cup blueberries
½ cup raspberries ½ cup strawberries
2 tablespoons sugar
1/2 cup granola crumbs

1.In a large bowl mix together berries, lemon zest and ½ tbs of lemon juice.
2. Set out 4 large wine or parfait glasses. In each, layer 1/4 berries, 1/4 cup yogurt, 2 teaspoons granola, 1 teaspoon agave nectar and 1 teaspoon of sugar. Repeat all layers twice in each glass.



  • 1 very ripe banana, peeled
  • 2 eggs
  • ½ teaspoon vanilla extract
  • ¼ milk of choice
  • ¼ cup low fat plain Greek yogurt
  • ½ cup whole wheat pastry flour* or flour of choice
  • 4 teaspoons sugar
  • ½ teaspoon baking powder
  • ½ teaspoon baking soda
  • ¼ cup cocoa powder or ¼ cup carob powder

Mash the banana in a medium bowl using a fork. Whisk in the eggs, vanilla, yogurt and milk until the mixture is frothy and smooth.

Combine the flour, sugar, baking powder, baking soda and cocoa powder in a small bowl. Sift the dry ingredients into the banana milk mixture, whisking until just blended.

Prepare a griddle with a light layer of nonstick cooking spray. Pour 1/4 cup batter per pancake onto the griddle. Cook for 1-2 minutes, or until bubbles start to form. Flip and cook 1-2 minutes more, or until the pancake is cooked through. Repeat until you are out of batter.

Lisa Turnbull’s Delicious Homemade Granola

From her Class at Cooking-4-life on Foods that boost your metabolism and improve energy.

Start with the raw ingredients :

2 C.Rolled Oats
1 C Raw cashews
1 C Raw Almonds
½ C Sesame Seeds
1 C Raw sunflower Seeds
½ C Flax seeds
1 C Golden raisins
1 C Dried banana
1 C Dried Coconut (unsweetened, fresh is best)
1 C Wheat Germ

Satee in Saladmaster gourmet Chef pan using coconut oil:


Strawberries, Blueberries, Raspberries

Natural sugar (agave, honey, raw, brown, maple) you choose to taste

Mix all together and put in airtight container.  Serve over Green Style yogurt or milk of choice (soy, almond, coconut, rice, etc…

*Cashews and Almonds, among other nuts, are not only rich in protein, but they also contain magnesium, (see above Almonds).  Magnesium is also found in whole grains, particularly bran cereals, and in some types of fish including halibut.  Being deficient in magnesium can drain your energy.