Cha-Cha-Cha Chia Seed Pudding

Do you guys remember those funky chia pets in the 90’s?  I remember I had a Scooby Doo one, and I thought it was the coolest thing (ALMOST as cool as my Tamagotchi collection…but let’s be real, nothing can top that).   

Well, chia seeds are all the rage again, but this time in a different way.  Recently, it seems like every health magazine has had a feature of how chia seeds are a “superfood”, and that’s because they are!  Indigenous to the Mayan and Aztec cultures, these little black and white seeds are jam packed with the vitamins we need to become energy making machines.  

 

To put it in perspective, chia seeds are said to have (per gram):

·      Two times the protein of any other seed or grain

·      Six times the calcium of milk

·      Two times the amount of potassium as bananas

·      Fifteen times more magnesium than broccoli

·      Two times more fiber than bran flakes

·      Three times as much antioxidant strength as blueberries

·      Three times more iron than spinach

The list could go on and on!

You might be asking yourself, I know chia is really healthy, but what can I do with it?  Eating a tablespoon of seeds doesn’t seem that appetizing, and it’s not…trust me. It wasn’t until I found a bag of chia seeds in my pantry at home, that I decided to try to work with these heavenly sprinkles of nutrients.

Now on to the recipe.

Turns out you could make a DELICIOUS pudding out of chia seeds.  All you need are:

·      Three tablespoons of chia seeds

·      1 cup of milk of your choice (I would recommend vanilla unsweetened almond milk)

·      1 tablespoon of honey/maple syrup/agave

·      Anything else you want to throw in for flavor!

This pudding recipe is extremely versatile, like how oatmeal is. You could add vanilla extract, raw cacao powder, dark chocolate shavings, strawberries, bananas, anything you want!  Chia absorbs the flavor that you add so go crazy with it.

Instructions:

1.     In a bowl or mug, add milk, chia seeds, honey, and vanilla.  Whisk well until the ingredients are evenly distributed.  Let it sit in room temperature for 15-30 minutes.

2.     Cover bowl/mug with saran wrap and place in the refrigerator.

3.     After 20 minutes, remove the lid and stir the mixture to prevent clumping. 

4.     Let chia seeds soak overnight (or at least 4 hours). 

It’s as simple as that!  I’m telling you this pudding is GOOD, unlike some of the “green” smoothies that you try to convince yourself are tasty.  If you’re ever craving dessert, but don’t want to destroy your diet, this is the way to go.  Chia seeds are relatively inexpensive, and you could find them at most grocery stores.  Now go out there and make some pudding!

Author: Maris Altieri

As always, feel free to contact us with any suggestions, comments, or inquiries about writing for us at recipes.pitt@gmail.com! Also, find us on facebook: Panther Recipes Group

Twice Baked Potatoes

This recipe was taken from Dominique Benzio's food blog (with her permission, of course). It is vegan and easily modifiable for non-vegans and looks delicious! If you like this, check out her blog: South Oakland Kitchen.

Apparently I’m on a mini kick because the other night I used some tiny potatoes to make…TINY TWICE BAKED POTATOES. Really I just needed to use up some stuff in my kitchen before I went home for break…anyways, here’s what I did!

Preheat oven to 375 degrees F.

Wash potatoes (of whatever size you want) and pierce them several times with a fork. Microwave them individually on the potato setting in your microwave (or bake them in an oven if you’re more patient than I am) carefully cut them lengthwise, and scoop out most of the insides. It’s good to leave a small layer of potato on the inside to keep the potato strong and to make sure the skin doesn’t break.

Mash the potato insides and combine them with tofutti sour cream (or the real deal if you like dairy), several chopped green onions, garlic powder, daiya cheddar cheese (or, again, the real deal), salt, pepper, cayenne, and a splash of your preferred milk (I used almond). Scoop this mixture back into the potato skins, top with some more cheese and place on a baking pan. Cook for 20 minutes or until cheese is well melted and potato skins are crispy! Serve and enjoy.

As always, feel free to contact Holly Giovengo with any suggestions, comments, or inquiries about writing for us at recipes.pitt@gmail.com! Also, find us on facebook: Panther Recipes Group

Garbanzo Romaine Salad Wraps

This recipe is from Rosemary Traill, who we met at Real Food Day. She's interested in the power of natural food and proper nutrition. She offers cooking classes and consultations with options for carnivores, vegetarians, and vegans alike. 

If you're interested in her work, visit her website Cooking Green with Rosemary.

 She sent me this recipe which she got from Physician's Committee for Responsible Medecine.

And it even comes with the nutritional info :)

It's a quick, easy, no-cook, vegetarian or vegan recipe that anyone can prepare! It seems like a great modification on tuna salad for vegetarians/vegans and simply chickpea lovers alike.

 

Garbanzo Romaine Salad Wraps!

image via medigap.com

Makes 4 servings

In this recipe, salad becomes a finger food as leaves of romaine lettuce are used to wrap a tasty garbanzo filling. This makes for a higher fiber and more refreshing wrap.

1 15-ounce can garbanzo beans, or 1 1/2 cups cooked garbanzo beans 
4 large romaine lettuce leaves 
¹/₄ teaspoon black pepper 
¹/₂ teaspoon salt 
1 tablespoon stone-ground mustard 
2 - 3 tablespoons dairy- and egg-free mayonnaise substitute (Vegenaise)
3 green onions, chopped 
¹/₂ cup finely chopped celery 
¹/₂ cup finely chopped or grated carrot 
1 medium tomato, or 6–8 cherry tomatoes, cut in half 

image via nutritionhealthconnection.com

Drain beans, then mash with a fork or potato masher, leaving some chunks. Add carrot, celery, green onions, mayonnaise substitute, mustard, salt, and black pepper. Mix well. 

Place about 1/4 cup of the mixture on each lettuce leaf. Add tomato, then roll the lettuce around the filling and serve. 

Stored in a covered container in the refrigerator, leftover Garbanzo Salad Romaine Wrap filling will keep for up to 3 days. 

Variations:

Garbanzo Salad Sandwich: Spread garbanzo mixture on whole-grain bread. Top with tomato slices, lettuce leaves, and another slice of bread. Makes about 3 sandwiches.

Garbanzo Salad Pockets: Place about 1/4 cup of the garbanzo mixture into a pita pocket. Add chopped cucumber, tomato slices, and shredded lettuce. Makes about 6 pockets.

Per serving

• Calories: 163
• Fat: 4 g
• Saturated Fat: 0.5 g
• Calories from Fat: 22%
• Cholesterol: 0 mg
• Protein: 8 g
• Carbohydrates: 25.6 g
• Sugar: 3.5 g
• Fiber: 6.5 g
• Sodium: 525 mg
• Calcium: 72 mg
• Iron: 2.9 mg
• Vitamin C: 15.2 mg
• Beta Carotene: 2555 mcg
• Vitamin E: 1.2 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.

Thanks for reading everyone, I hope you're enjoying reading the blog as much as we're enjoying making it!

As always, feel free to contact Holly Giovengo with any suggestions, comments, or inquiries about writing for us at recipes.pitt@gmail.com! Also, find us on facebook: Panther Recipes Group

Why prepare your own food?

Just knowing the facts can put your mind at peace. Why put synthetic vanillin into your body when you could enjoy actual vanilla extract? Wouldn’t you like to know if your processed product contains actual milk or some dehydrated, flakey milk-processing byproduct?

Preparing your own food opens up a world of creative opportunities. Simple substitutions like yogurt, applesauce or mashed banana can replace oils and add extra flavor. However, using the right kinds of oils like coconut oil, extra-virgin olive oil or vegetable oil rather than partially hydrogenated oils which are cheaper alternatives that large companies to use, instantly upgrade food quality. You can use whole wheat flower for extra fiber or make it gluten free with gluten free flour.

Add your own butter to air popped popcorn or explore other options! Sprinkle with cinnamon sugar or old bay seasoning or just a little salt. Whatever makes your taste buds happiest! It will without a doubt be better for you than shelf stable processed popcorn. Just think, where do you keep your butter? In the fridge, cold. Where do you keep your butter lover’s popcorn? On some shelf or in a cabinet, at room temperature. This doesn’t add up. Show your gastrointestinal tract some respect and feed it quality ingredients without chemicals. You wouldn’t eat a sandwich during chem lab, would you?

Here’s a breakdown of the much beloved Pop Secret Movie Theater Butter Popcorn. Listed are the ingredients and then

Ingredients: Popcorn, Soybean(s) Oil Partially Hydrogenated, Salt, Flavor(s) Natural & Artificial (milk), Color(s) Added, Freshness Preserved By Propyl Gallate

·       Contains trans-fats: even if the label states zero it doesn’t mean your product is trans-fat-free. Just like in the academic world, 0.49 grams rounds down. Trans-fats have been shown to increase the risk of heart disease. Any amount can still harm you. Another consideration is, do you eat only one serving?

·       Partially hydrogenated oils: equivalent to trans-fats health-wise (see above)

·       Propyl gallate: this is an artificial food additive with antioxidant properties. It is a possible carcinogen, may cause gastrointestinal problems, is an allergen, and may cause kidney and/or liver problems. Also, it is banned in many other countries.

·       High in saturated fat: a source of bad cholesterol which leads to coronary heart disease

·       Added flavors: these are created in a lab with guarded formulas. They are used to compensate for flavor loss during processing. Why not go natural by using real flavors?

Another popular treat is Betty Crocker Warm Delights. Because there are over 40 ingredients in one dish of chocolate cake, I haven’t listed the ingredients but here’s a breakdown of what you are ingesting in addition to the gooey goodness.

·       Contains trans-fats and partially hydrogenated oils: see above

·       High sodium: one serving contains over 20% of one’s maximum daily sodium intake. Diets high in sodium cause increases in blood pressure, hypertension and other heart problems

·       High in saturated fat: one serving contains over of the suggested daily saturated fat intake. Large amounts of these fats cause bad cholesterol and coronary heart disease

·       Contains controversial artificial colors: these substances are undergoing research and have been found to cause hyperactivity in children. They are also possible carcinogens and allergens

·       Not natural sources of protein (additives): these protein additives won’t kill you but they are not the best way to get protein in your diet

·       Controversial additive, BHT: this is used to slow rancidity and increase shelf life but is a possible carcinogen

·       Highly processed: many of the 40 plus ingredients are chemicals unknown to the average person. These are used to increase shelf life and add flavor lost due to processing

·       No whole grains: the small amount of fiber in this product comes from additives and is not naturally occurring

·       Glycerides: although they maintain stability and “improve” quality of the product they are created via partially hydrogenated oils or animal fats which add trans fats to the product. They are synthesized into phosphates in a process that potentially harms the environment. If a product contains these it indicates industrial processing

·       Added flavors: these are created in a lab with guarded formulas and are used to compensate for flavor loss during processing

·       Xanthan gum: an emulsifier made by fermentation of corn sugar with bacteria (the same bacteria that is causes black spots on broccoli and cauliflower) resulting in a slimy goo which is dried and ground into a fine white powder then added to your food

Here’s an alternative recipe that takes under 5 minutes to prepare and cook!

Combine 1 tablespoon plus 2 tsp cocoa powder, 3 tablespoons flour, 1/8 tsp salt, 1/4 tsp baking powder, and 1 tablespoon sugar. Add 2 tsp oil or another substitution, 3 tablespoons milk, and 1/2 tsp pure vanilla extract. You can combine these directly in a coffee mug or other microwave safe dish. Microwave for 30 to 40 seconds, let cool and enjoy! (Check out more delicious recipes at chocolatecoveredkatie.com)
 

The chocolate cake is pictured here with fresh blueberries and blueberry frozen yogurt.

Making things on your own gives you the control to determine how sweet, chocolaty, nutritional or specialized your creation is. Are you feeling mocha? Add some instant coffee granules or replace the milk with coffee. Or add some extracts like mint or lemon for a little twist. But perhaps more importantly, preparing your own food allows you to control what chemicals you are putting into your body. Rather than watching the number of chemical additives increase in processed foods, watch the number decrease while your health, life expectancy and happiness increases. For more information on commercial products check out fooducate.com.

Author: Melanie Matyi

We're still looking for new writers, so if you're interested please send an email to recipes.pitt@gmail.com. 

Peanut Butter Protein Balls

 Peanut Butter Protein Balls

Living in a dorm (i.e. not having a kitchen) allows you to get creative in the kinds of snacks you can make. There is limited space, and limited ingredients that you can have on hand at any given time. You want something that will taste good, but require minimal equipment, not to mention something that will not be too difficult to make and nutritious. For that reason, and because of my own love of peanut butter, I think these Peanut Butter Protein Balls make a great choice. They have only 4 ingredients, require no cooking, and are a healthier alternative to the preservative-laden granola bars we often eat. When looking to snack, we should aim to eat something that includes multiple food groups. These are high in protein, fiber, and healthy monounsaturated fats, helping to keep us fuller longer and warding off that pesky stomach growl. They are also delicious, especially if you like peanut butter as much as I do, and a great way to get rid of the crumbly bits of cereal at the bottom of the box. They are very versatile, as you can make them with any kind of nut butter, and adjust the proportions to your preferences. You can also add nuts, seed or dried fruit if you prefer.  They can truly be eaten at any time of day, so happy snacking!  

Adapted from the Washington Post http://www.washingtonpost.com/pb/recipes/peanut-butter-globe-globs/10026/

 

Makes: 10-12 1-inch balls

Ingredients:

·      1 cup crisped Rice cereal or Cheerios

·      ¼ cup creamy or chunky peanut butter (or any kind of nut butter)

·      scant ¼ cup honey or agave nectar

·      ¼ cup oats

Put the cereal in a large plastic bag and seal. Crush the cereal with a rolling pin or a round mug/cup. Pour ¾ of the crushed cereal into a bowl and add the peanut butter, honey, and oats.

 Mix well.

 

Form the mixture into balls, about 1 inch wide (can be larger or smaller if you prefer).

Pour the remaining cereal into a bowl and roll the balls in the cereal mixture until they are evenly coated. Eat immediately, or refrigerate for up to 5 days. 

The final product! Looks a little messy, but it the cheerios give it a nice crunch and hold the balls together quite well. Enjoy!

Author: Kate Bosley 

We're still looking for new writers, so if you're interested please send an email to recipes.pitt@gmail.com.

Vegan Meal of the Week: Pasta and Veggies

Today I came home and I was starving. I had no idea what to make, so I literally took out every workable ingredient I could find and tried to figure out what to do.

I decided to use my frozen spinach, frozen peas, onions, garlic, half a can of chick peas (leftover), pasta sauce, Tofurky Kielbasa (which I actually don’t like – for more info, click on my personal blog post about fake meat here), and Tofutti sour cream. 

If you couldn’t tell, I’m trying to be a vegan. (If you’re interested check out that personal blog link!) This recipe is easily adaptable, just substitute meat balls for the tofurky and regular sour cream for the vegan kind and you’re done!

Ingredients:

1 jar pasta sauce

½ box whole grain pasta

1 Tofurky Polish Kielbasa sausage (substitute meatballs if desired)

1 bag frozen spinach

1 bag frozen peas

2 onions

2 cloves of garlic

1 can of chick peas

3 tablespoons Tofutti sour cream (which I previously made taste better by adding dried dill to taste)

Before anything, chop your onions and garlic so you don’t have to worry about that during the cooking process. 

Then get your pasta water boiling while you start to prepare your other ingredients. (keep an eye on this throughout the cooking of everything else and cook your pasta throughout the process)

            *Remember: salt your pasta water, it adds flavor!

In a big pot (first I used a sauce pan because I didn’t realize how much food it’d be – learn from my mistake!) sauté your onions and garlic until your onions are transparent but still crisp (this will ensure that you won’t end up with mushy onions because they’ll continue to cook in the next step!)

            * Remember to salt your onions when you put them in the pan– the salt draws out the water (it’s called “sweating” them) and helps them cook faster

Then add the frozen spinach, peas, chickpeas, and sour cream and cook until everything is heated.

            *As you add ingredients (spinach, peas) keep adding salt to season – not too much (or don’t, it’s up to you) – if you’re in doubt about how much to add, add small amounts until you think it’s good – you can always add more but   you can’t take it back! If you can’t tell, I’m a big fan of using small amounts of salt to bring out the flavor of things.

In the mean time, pour your pasta sauce in a pot and add the tofurky (soaking it in pasta sauce makes it tolerable to eat! I really don’t like fake meat…)

And after everything’s cooked…chow down! 

This is a delicious vegan meal that you can throw together pretty quickly. Feel free to substitute the proteins (beans and tofurky) for other types (black beans instead of chick peas, or another type of fake meat for the tofurky sausage). The whole point of this recipe is that it’s just something you can throw together!

With my dinner, I had some wine (because I’m 21). It was absolutely delicious. I studied abroad in France last year so I love a good wine; I highly recommend this one if you like whites! (AND IF YOU’RE 21 AHEM). 

Vinum Africa - Chenin Blanc

Also, if you haven’t heard next week is COMPOSTING WEEK! I compost in my apartment so I composted my onion peels. For more info on composting, look around for signs in Towers Lobby or your residence hall!

Author: Holly Giovengo

We're still looking for new writers, so if you're interested please send an email to recipes.pitt@gmail.com.