Nadia – August-September 2019

Chiapuddingpots

Readyin 20 minutesplusovernight

settingtime| Serves1 |GF

4 Tbspchiaseeds,plusextratogarnish

1 cupalmond,casheworsoymilk

1 Tbsppuremaplesyrup

Pinchcinnamon

½cupGreek-styleyoghurt

Seasonal (or defrosted) fruit, to serve

1 Ina bowl,combinechiaseeds,milk,

syrupandcinnamonandmixwell.Letit

standfor 10 minutesthenstirwell,

transfertoa servingjar and refrigerate

overnighttoswell.

2 Topthepuddingwithyoghurtand

fruit then sprinkle with extra chia seeds.

Tip

>Replacecinnamonwith1-2tsp cacao powder

for a chocolate version.

Seeding the way

These crispy, high-protein snacks are also deliciously good for you

D

on’tbefooledby

theirsmallsize,

seedsaretiny

superfoodsloaded

witha wholehostofnutrients

andminerals.Nolongerseen

asthepoorcousinofthe

mightynut,seedsare

powerhousesofheart-healthy

mono-andpoly-unsaturated

fats,vitamins,proteinandfibre.

Becausetheyaresonutrient-

dense,a littlegoesa longwayso

youdon’tneedtoeattoomany

to reap the health benefits.

RECIPES

Jo Wilcox

. STYLING

Natalie Hoelen.

PHOTOGRAPHY

Melanie Jenkins

.

1

Banana,bran&hempseed

muffins

Readyin 40 minutes | Makes 12 small

muffins|DF

1 cupbran

1 cupwholemealflour

1 tspbakingpowder

¼cuphempseedhearts,plus extra for topping

¾cupcoconutsugar

½tspcinnamon

2 eggs

1 ripebanana,mashed

½cupmilk(oralmondmilkfordairyfree)

1/3cupneutraloilormeltedcoconutoil(ormelted

butter if you prefer and aren’t eating dairy free)

1 Preheatovento 185°C.Combinebran,

flour,bakingpowder,hempseeds,sugar

andcinnamonandmixwell.Whisk

togethereggs,banana,milkandoilthen

stirintodryingredientsuntiljustmoist.

2 Spoonintolinedmuffincases,sprinkle

withextrahempseedsandbakefor

15-20 minutes until puffed and golden.

Tip

>youcanadddriedfruitorfrozenblueberries to

the muffin mix for variety too.

2

Seed& proteinbars

Readyin 40 minutes| Makes 12 |DF

1 cupmixedseeds(eglinseed,sunflowerseeds,

pumpkinseeds,sesameseedsetc), plus 1-2 Tbsp

extraseedsfordecoration

½cupmixednuts,roughly chopped or blitzed

½cupfineoats

½tspmixedspice

1 Tbspproteinpowder

6 medjooldates,soakedinboiling water

3 Tbspmeltedcoconutoil

1 egg,lightlybeaten

½cup melted dark chocolate**

1 Preheatovento 180°C.Ina largebowl

combinefirstfiveingredients.Drain

datesandmashwithoilandegg,then

stirthoroughlyintoseedmix.

2 Pressintoa linedtinandbakefor

15 minutesuntiljusttoasted.Whencool

drizzlewithchocolateandsprinklewith

extra seeds. When set, cut into bars.

Tip

>youcanmakethisveryquicklyina food

processor; just blitz the nuts first.•

** Check label if eating dairy free

3

SUPER-HEALTHY SEEDS

• Lessismore
  While theexactservingsizewilldependonwhatkindofseedyou’re eating,
  a good guidelineistoaimforaround 2 Tbsp a day.

Seedsoflife

Asa plantfood,seedsprovideourbodieswithnutrient-denseenergywhile

their cultivation has a relatively low environmental footprint.