Chia Seed Pudding

Nita Sharda, Carrots and CakeOh, hello! Welcome back – I hope you enjoyed learning about whole grains on our last post. We’re going to take a break from nutrition education and share this uber simple recipe with ya’ll. You’ve previously seen me use and talk about the health benefits of chia seeds, like when I showcased my version of a 5 Ingridient Berry Sauce. When I heard my food friends talk about chia seed pudding, I was totally hooked and needed to give it a try.

Here’s what I love in particular about this recipe:

  • calls for only 5 ingridients
  • offers up 10 grams of fibre
  • source of calcium
  • source of protein
  • allows for customization
  • naturally gluten free
  • no cooking, just stirring

Nita Sharda, Carrots and CakeOkay, I think you’re sold.

5.0 from 1 reviews
Chia Seed Pudding
 
Prep time
Total time
 
Serves: 2 - 3
Ingredients
  • ⅓ cup chia seeds (black or white)
  • 1½ cups milk (dairy or dairy free)
  • 2 tbsp runny honey or maple syrup
  • 1 tsp vanilla extra
  • ½ tsp cinnamon
Instructions
  1. Place all ingredients into a bowl. Mix very, very, very well and cover with saran wrap.
  2. Place bowl into the fridge for thirty minutes. Stir again.
  3. Return back to the fridge for at least another 2 - 3 hours. The result is a thick pudding similar to rice pudding.
  4. Top with additional fruit if you wish. I love it with tart raspberries, mango or kiwi.

Nita Sharda, Carrots and Cake
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Overnight Oats

Nita Sharda, Carrots and CakeI’m all about making sure we’re eating a variety of whole grains in this house. Sometimes without knowing it, we get stuck in a rut and stick to one primary grain (wheat, and by the way: there is nothing wrong with that). Consequently, we don’t get a chance to enjoy the wonder and benefits other grains have to offer us.

Oats. I LOVE OATS. a) they are hella cheap  b) they are super versatile  c) they are easy to cook  d) you can enjoy them sweet, savory, warm or cold!  e) for folks who are sensitive to gluten, they can enjoy certified gluten free oats. What more do ya want from a grain?

Want the nutrition jiffy on oats?

  • They are whole grain! Health Canada recommends that 50% of your grains should be whole grain; we know people who eat whole grains have a lower risk of heart disease, stroke, diabetes, cancer and digestive disorders.
  • They are rich in soluble fibre; this type of fibre helps improve blood cholesterol and can help manage blood sugar levels too.
  • A half cup serving (dry, large flake oats) offers up nearly 8 grams of protein.
  • They are a source of B vitamins, iron and vitamin E.

Why overnight oats?

It’s great for people who require a quick grab n’ go style breakfast; maybe you’re someone who prefers to enjoy breakfast at work or are too busy preparing breakfast for your little ones. This is a great alternative!

Mornings can be rough for some of us so overnight oats take the prep-work out in the morning. You can prepare a few batches to last you throughout the week.

Overnight oats are incredibly versatile. You can change the proportion of milk/yogurt/oats as needed to suit your needs.

In general, you’re getting a great source of protein, carbohydrate, fat if you add some nuts/seeds and fruit. These components make it a complete and balanced meal.

It’s a nice change from your typical bowl of hot oatmeal.

Variations: 

  • Top it with my 5 Ingredient Berry Sauce, bananas, shredded coconut, apples, canned peaches or any other favorite fruit.
  • Switch up the milk from a dairy milk, nut milk or soy milk.
  • Add nuts and seeds for extra protein such as pumpkin seeds, walnuts, almonds or toasted hazelnuts. My friend Chantal of Nutty for Nutrition loves adding chia seed to her concoction, just make sure add extra moisture if you go this route because chia seeds love to suck up liquid!
  • Feel free to use your favorite sweetener such as brown sugar, maple syrup, honey or stevia if that’s what you fancy.

Nita sharda, Carrots and Cake

Overnight Oats
 
Prep time
Total time
 
Serves: 1
Ingredients
  • ½ cup rolled oats (large flake)
  • ½ cup milk
  • ¼ - ⅓ cup vanilla Greek yogurt
  • 2 tsp flax seed
  • Pinch of cinnamon
  • Drizzle of maple syrup, honey or your preferred sweetener
  • Fruit
Instructions
  1. Place oats, milk, yogurt, flax seed, cinnamon and sweetener into a Tupperware, mason jar or cereal bowl. Stir until smooth.
  2. Top with your choice of fruit. Leave overnight.
  3. The next day, enjoy it cold or feel free to nuke it in the microwave for 20 seconds! If it's a little too thick for you add a dash of milk or water until you've got your desired consistency.

Nita sharda, Carrots and CakeFood photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Happy Birthday Carrots and Cake + Poppy Seed Biscuit

Nita Sharda, Carrots and CakeWoah. How did that happen? Today marks the second birthday for Carrots and Cake Balanced Nutrition Consulting. What was supposed to initially be a “lets try to see five clients per month” kinda gig has turned into visiting with at least twenty clients monthly, blogging, recipe development, writing for cool food producers and as of late, mentoring Nutritional Science students that are hoping to get their feet wet in the dietetic industry. By the way, all of this on top of a nearly full time job in an area of clinical practice I love.

A very sincere thank you to all of my friends, readers, clients and colleagues who continue to support me through my growth. When I gave birth to Carrots and Cake it was all very organic. I never felt like anything was being forced into place – there really was no financial goal, strategic plan or real incentive other than to connect with people, about food.

I remember last year when I celebrated Carrots and Cake’s first birthday I showcased this Carrot and Pineapple Loaf. And then, I celebrated some more with these yummy Carrot Oatmeal Cookies. The sweetest was coming into work and my colleague had prepared some of these goodies for me and our team to enjoy.

Needless to say, I am SO looking forward to what 2016 has in store for me.

Here’s what happened over the last twelve months:

  • I moved from a condo into our home (that has a great big island, yaaaaassss)
  • Got a Vitamix…that’s a big deal, right?
  • Joined a Women’s in Business group  made up of fine business women in Winnipeg
  • Completed several Women and Weights classes via good friend, RD extraordinaire and Personal Trainer, Chinwe – so basically, I’m way stronger than last year
  • I partnered with some awesome food industry folks like Bothwell Cheese which allows me an opportunity to write more often, something I love to do
  • I learned and helped my food loving friend, Getty Stewart can some tomatoes
  • Completed my second Manitoba Marathon Relay while the hubs added a second half marathon to his list
  • I went on an amazing #CanolaConnect Harvest Camp with the lovely folks of Canola, Eat Well
  • On the same note, I also had a chance to attend a Grow Canada conference c/o #CanolaConnect – picture this: being only meters away from Clara Hughes and former LGen Romeo Dallaire – MIND BLOWN
  • Went through a lot of professional struggles at work, but came out stronger than I ever thought I was
  • Took on two student volunteers to help with content creation, recipe development and photography
  • As of LAST NIGHT, my sister (many of you might know her as Myuz Artistry) gave birth to a sweet baby boy AND my other sister is expecting her first babe
  • On that note, I officially have baby fever

Okay, okay. I know why you’re ALL really here, it’s for this SUPER DUPER amazing recipe for Poppy Seed Biscuits. This recipe hails from somewhere…I just can’t remember where. It’s the kind I just wrote down with pencil and pen after trying them at a friends house years ago when I live in B.C.. The recipe stuck with me.

Nita Sharda, Carrots and CakeNita Sharda, Carrots and CakeNita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

These biscuits are on the slightly sweet side, but still pair well with soup. I think they make a great snack for a girls afternoon or act as a lovely addition to a large green salad. You’ll see below, I paired it with my 5 Ingredient Berry Sauce which ended up being the perfect marriage.

Okay, recipe taymeee.

Poppy Seed Biscuits
 
Prep time
Cook time
Total time
 
Serves: 18 - 24
Ingredients
  • 1½ cups whole wheat flour
  • 1 cup all-purpose flour
  • ¼ cup white sugar
  • ¼ cup poppy seeds
  • 1 tbsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • ⅓ cup cold butter, cut into 1 inch chunks
  • 1 cup buttermilk
Instructions
  1. Line a large baking sheet (or two) with parchment paper and preheat oven to 425.
  2. In a large bowl stir together dry ingredients until well combined.
  3. Add in butter. Using a pastry blender or two forks cut the butter into the dry ingredients. Eventually, you'll have a texture that resemble coarse crumbs.
  4. Add buttermilk. Stir the mixture to moisten and create a sticky dough.
  5. Drop a handful of flour onto a clean surface and knead the dough about 10 times.
  6. Roll out the dough or using your hands pat it into a ½" thick round.
  7. Using a 2" biscuit cutter cut out as many rounds as you can. Place on a baking sheet. Gently form scraps into a ball, flatten and cut out more biscuit rounds. Repeat if needed.
  8. Bake biscuits for 12 - 15 minutes. Biscuits shouldn't be too brown! Remove from baking sheet and onto a cooling wrack.
  9. Best when served warm.

Biscuits lined upBiscuit_with jar of spreadBiscuit with Spread
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

5 Ingredient Berry Sauce

Nita Sharda, Carrots and CakeI remember the first time I made a berry sauce. It was for a brunch I was hosting and waffles were on the menu. It was some random recipe that Mr. Google found for me. It called for 1 cup of juice and 1 cup of sugar for only two cups of berries. Jesse whiz, that is A LOT of sugar. What’s a Dietitian/Food Nerd to do?

Develop her own recipe! 

I prepare this berry sauce quite regularly for our meal-prep line up. It’s extremely low maintenance and the recipe is pretty darn easy to memorize. There are so many uses for this sauce, here’s what I’ve tried so far:

  • Great in smoothies
  • Lovely on top of plain yogurt
  • Fabulous over pancakes or waffles
  • Yummy on warm or cold oats
  • Genius as a jam on toast or biscuits

The recipe uses a super cool ingredient that might be new to you. It’s chia seeds! You can find these little guys at any bulk store and they can also be spotted in the “health food” aisle of many large-chain stores. Chia seeds harness a lot of nutrition, offering up some omega-3 power, fibre, calcium and a wee-bit of protein too. Chia seeds are crucial for this recipe as they suck up (literally) moisture from the concoction, leaving you with a nice saucy texture. I promise you’ll love it.

Recipe taymeee.Nita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

5.0 from 1 reviews
5 Ingredient Berry Sauce
 
Prep time
Cook time
Total time
 
Ingredients
  • 3 cups frozen berries, mixed variety
  • ½ cup 100% orange juice or water
  • 2 tbsp maple sryup
  • 1 tsp vanilla
  • 2 tbsp chia seed
Instructions
  1. Place frozen berries into a medium sized pot. Add in orange juice or water.
  2. Turn heat to medium and bring mixture to a gentle simmer. When this happens, using a potato masher muddle the berries to a desired consistency. I prefer to leave mine a little chunky, but to each their own!
  3. Next, add in maple syrup and vanilla. Stir to combine.
  4. Remove pot from heat and add in chia seeds.
  5. Stir and wait about 20 minutes. The mixture will begin to thicken.
  6. Store in a mason jar or tupperware for one week, refrigerated.

Nita Sharda, Carrots and Cake
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

#GNI Indian Style: Vegan Mango Lassi

Nita Sharda, Carrots and Cake

Pouring for my guests.

Every girls night needs a signature drink, right? Instead of opting for a boozy beverage I decided to take a twist on the traditional Mango Lassi and “vegan-ize” it. Lassi is a common beverage enjoyed in most parts of India. It isn’t always flavoured; in fact, my favorite type of lassi is actually “plain”! It’s perfect on hot days when you need something to quench your thirst and keep you cool. For those of you (myself included) who love dairy milk, you can easily swap out the ingredients as you wish! My girlfriends Courtney (The Fig Tree) and Chantal (Nutty 4 Nutrition) don’t do so well with cow’s milk so I was more than happy to accommodate their restrictions. And guess what? Everyone loved it!

The ingredient list as you’ll see is minimal and perhaps the most important ingredient of all is yogurt. When you peruse through other lassi recipes you’ll notice they almost all contain yogurt which helps to impart the slightly sour taste that you can’t help but love.
Carrots and Cake, Nita ShardaCarrots and Cake, Nita ShardaAs far as spices go, you can be as adventurous (or not) as you want to be. I love using similar spices as I would in my chai (tea) so I tend to stick with cardamom, cinnamon and cloves. I also added some saffron which is a commonly used spice among many Indian dishes. Because it can be difficult to come by and also extremely expensive I only used a small sliver for each serving.

You can slurp on this beverage as part of a healthy breakfast, post workout nutrition or simply offer it up to your guests at any time and for any occasion. Heck, serve it as a liquid dessert (that’s a great idea).

Happy sippin’ folks…and now, the recipe:

#GNI Indian Style: Vegan Mango Lassi
 
Prep time
Total time
 
Serves: 3 - 4 servings
Ingredients
  • 2 cups frozen mango, cubed
  • 2 cups soy yogurt, plain
  • 1 cup soy milk
  • ¼ - ½ cup water
  • ¼ tsp ground cinnamon
  • ¼ tsp ground cardamom
  • ¼ tsp ground cloves
  • Agave nectar (or honey) to taste *optional
  • Ice cubes
  • Saffron, for garnish
Instructions
  1. In a high speed blender (or large food processor) puree the mango until it is in liquid consistency.
  2. Add in yogurt, milk and spices. Blend for 45 seconds.
  3. Next, depending on how thin or thick you want your lassi, add in water. Be careful! Just add a little at a time until you reach your desired consistency.
  4. Pour lassi into glasses, add in ice cubes and one sliver of saffron to each glass.
  5. Serve and enjoy!

Nita Sharda, Carrots and CakeCarrots and Cake, Nita Sharda

Before you leave, check out this fun stop motion video about the girls night in I hosted, trust me you, you’re going to want to see it! It’s pretty darn cute if I don’t say so myself!

– With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

#nutritionmonth Let’s Talk Breakfast

Nita Sharda, Carrots and Cake

Spotted, Nita’s Breakfast Muffin. Click the photo for recipe details.

March is Nutrition Month, which means Dietitians across Canada rally together to bring you relevant nutrition information around a particular topic. This year, the theme centers on Eating 9 to 5! We realize that families no matter the size can find eating healthy to be a challenge. This is especially true with rushed mornings, limited breaks, multiple work meetings, appointments and of course end-of-the-day dinner struggles.

In fact, almost 40% of Canadians skip breakfast, increasing their risk for morning brain drain.

On that note, let’s dissect the breakfast. This is usually the first day of the meal for many Canadians. Unfortunately, it’s also often skipped and not given the attention it oh-so-lovingly deserves. I get it, when you need to beat rush hour traffic to make it in time to work (after brewing your cup of Joe and dropping off the little humans), eating a solid breakfast may not be on your morning “to do” list.

What if you knew these interesting facts about eating healthy breakfast:

  • It’s linked to health weights and reduced weight gain over time
  • You can achieve improved appetite control so you can avoid morning munchies
  • You’ll be more alert and better able to concentrate at work (or school)
  • And, you’ll likely have a better intake of key nutrients such as calcium, vitamin D, potassium and fibre

Have I got you convinced yet? Yes! Read on.

The key to having a star breakfast is to keep it simple and plan ahead.

  • On the weekend make a big batch of hot cereal like dahlia (Indian cracked wheat) or baked oatmeal. Pre-pack in individual servings, top with some fruit and refrigerate.
  • Get in a routine of hard boiling a few eggs. In the morning, grab an egg or two, whole wheat toast and a fruit! Of course your chai or latte can pack well into a travel mug. Tip: gradually reduce the amount of sugar you use, this way you can enjoy the natural flavor of your tea/coffee.
  • Blend up a smoothie. At home, my husband and I usually make a 1L serving of smoothie and portion them into mason jars to keep for a few days. Smoothies are a big trend right now and can often be packed full of fruits and veggies. Have you tried my Tropical Green Smoothie? Yum.
  • Enlist some help and get baking. If you have little ones at home, get them into the kitchen to help whip up a few dozen muffins. Muffins can be stored in an airtight container and kept in the freezer for a quick grab n’ go breakfast. Try these yummy breakfast muffins.
  • Stock your pantry with nutritious cold or dry cereals. What could be easier? Look for cereals that are high in fibre the next time you’re at the grocery store. What you want to do is find a product that has at least 4 grams of fibre per serving. Reading the nutrition facts table will offer you a wealth of information. A few packaged cereals currently in my pantry include:

What’s your favorite breakfast? Is there something you specifically struggle with? Let me know. I’d love to hear from you.

NM_Colour_EN

 

Please note, the above information is adapted from the Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca.

 

– With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

The Everything Granola

Carrots and Cake, Nita Sharda

All things good, right here.

Yes, EVERYTHING. This version of a granola recipe is incredibly functional and flexible, not to mention highly addictive. You can mix in different nuts, experiment with a variety of grains such as barley flakes or add in unique dried fruit such as chopped apricots, coconut or even dried blueberries. The options are truly endless which makes this all the more fun.

More and more I’ve been trying to intentionally incorporate Hemp Hearts into my diet. They have a creamy mouth feel and a nutty flavor to them that is irresistible. This is a fairly new seed that is gaining popularity across the nation, and, for the right reasons. The great thing about Hemp seeds is that they are a great option for vegetarian folks that are trying to meet their protein requirements. It’s nutrition profile is quite amazing–beyond the protein, it is also a great source of fibre and those coveted healthy fats (omega-3 and omega-6) which contain anti-inflammatory properties. Okay AND, Manitoba happens to be one of the most successful producers of hemp hearts in North America, HOLA!

Okay, back to business. Enjoy this recipe:
The Everything Granola
 
Prep time
Cook time
Total time
 
Serves: Lots.
Ingredients
  • ½ cup walnut halves or pecans
  • ½ cup hazelnuts
  • ½ cup almonds
  • ⅔ cup almond butter
  • ½ cup honey or agave nectar
  • 2 tbsp canola oil
  • 6 cups old fashioned rolled oats
  • ½ cup wheat germ
  • ½ cup ground flax seeds
  • ½ cup hemp hearts or hemp seeds
  • 1 tbsp cinnamon
  • ½ cup flaked unsweetened coconut (optional)
  • 1 cup dried fruit (chopped dates, raisins, dried cranberries etc)
Instructions
  1. Spread walnuts, hazelnuts and almonds on a baking sheet. Toast in preheated oven for about 8 minutes or until lightly browned at 350 degrees. Caution: be sure to keep an eye on them to prevent the nuts from burning. Remove from the oven, allow them to cool and chop coarsely.
  2. In a medium microwave-safe bowl, stir together almond butter, honey, and oil. Microwave on high for about 45 seconds or until bubbly. Give this liquid mixture a good stir and set aside.
  3. In a large bowl, stir together oats, wheat germ, hemp hearts, flax seed and cinnamon. Pour the warm honey mixture on top of the grain mixture and mix well.
  4. Cover a baking or cookie sheet with Parchment paper and spread the mixture evenly across the pan. Depending on the size of your pan, you may need to use two.
  5. Bake for 30 minutes but be sure to stir the granola every 5 minutes to ensure it is all evenly cooked. Your house should smell like heaven by now.
  6. Once the granola is cooked through, allow it to cool. Place the mixture into a large bowl and stir in chopped nuts, coconut (if used) and dried fruit.
  7. Store in an air tight container, it keeps well for several weeks!
 Let me know what changes you’d make, and don’t forget to leave a comment below or subscribe to the blog!

Carrots and Cake, Nita Sharda

 Carrots and Cake, Nita Sharda       

                  – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Baked Oatmeal with Apple & Cinnamon

Carrots and Cake, Nita Sharda

Quick n’ easy.

Breakfast. The most important meal of the day. No, it’s not an old wives tale or a myth. It’s a fact folks. In my practice I meet a lot of clients that just can’t stomach the idea of having a meal first thing in the morning. I always explain the benefits of breakfast very briefly, but also offer new and novel ideas. Some people have just over-killed “breakfasty foods” – you know the toast, cereal, porridge, eggs and sausages, the list goes on. I get it, it gets boring. But heck, think outside the box. I don’t care if you have a sandwich for breakfast or even leftover lasagna. Just have something that is balanced (aim for 3 food groups)! If breakfast for dinner is appropriate, why can’t we have “dinner” for breakfast? Sometimes, years of eating cereal or oatmeal the traditional way can get boring.

There’s also no harm is postponing breakfast either: such as, waiting until you’ve gotten to your office or had some time to really “wake up”.

–    Breakfast. The Most important meal of the day.    –

Other clients express that their morning is often really busy and they simply “have no time”. Being a rather busy-body myself, I can fully sympathize with this one. So what do I tell people? I encourage them to prepare breakfast the night before as they would for lunch. HERE is where this recipe comes handy. It’s a staple in our home and quickly devoured.

This recipe is a version of oatmeal, but baked. You can prepare it in advance and it will offer you 4-6 servings over the week. You can feel free to munch on it as a bar, or pour warm milk over it. Sometimes I like to throw in nuts, fresh berries, coconut or even a mashed banana to change it up. The ideas are truly endless. If you’re making this to serve a large group, you can easily double the recipe and bake into a 13″ x 9″ dish. Store covered in the refrigerator for up to 4-5 days.

4.0 from 1 reviews
Baked Oatmeal with Apples & Cinnamon
 
Prep time
Cook time
Total time
 
Serves: 4-6
Ingredients
  • 1 ½ cups Old Fashioned rolled oats
  • ¼ cup sliced almonds or walnuts
  • ¼ cup dried cranberries (optional: or add in shredded coconut, raisins etc)
  • 1 Apple, chopped
  • 2 tbsp brown sugar
  • Pinch salt
  • 3 cups milk or milk alternative
  • 2 tsp Ground cinnamon
Instructions
  1. Preheat oven to 350 degrees and grease an 8" (2L) baking dish
  2. In a medium size bowl, combine oats, nuts, cranberries, chopped apple, brown sugar, cinnamon and salt.
  3. Once blended together, pour in milk. Mix well.
  4. Pour contents into the greased pan and bake until oats are softened and milk has absorbed. It usually takes about 45 - 60 minutes.
  5. Serve hot or cold.

Nita Sharda, Carrots and Cake

Nita Sharda

            – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda