Chia Seed Protein Pudding (Vegan)

You know the saying "if it ain't broke don't fix it"?

Well, I eat this pudding every day and have been for probably the last 5 or 6 months. No, this is not an exaggeration. I love it and I have yet to get tired of eating this every day - so, why stop now? 

I normally eat this in the afternoon, before I workout. Sometimes I eat it for breakfast, sometimes as dessert. That's the beauty of this simple protein packed pudding - you can eat it day or night! This is also totally customizable, which is probably why I haven't gotten bored of this.

You can use ANY flavor protein powder and top the pudding with whatever your heart desires: berries, bananas, nut butter, shredded coconut, whipped cream, chocolate chips...really, anything you want!

This pudding requires just THREE ingredients: chia seeds, plant-based protein powder and non-dairy milk (you could actually use water in a pinch)! I must stress using a plant-based protein, as this won't have that "pudding" texture using whey protein. Instead, you'll end up with a liquefied protein syrup which is far less than appetizing (trust me, I know from experience). If you haven't tried a non-whey protein powder I highly recommend testing the waters of plant-based protein with this recipe! I personally like eating this protein as a pudding over having it as a shake, hence why I've eaten this every day for the past 6 months. Chia seeds become gelatinous when they absorb liquid, which is what gives this pudding its 'pudding-like' texture, in combination with the protein powder.

Another benefit of this pudding is that it is great source of fiber! Chia seeds are packed with fiber and there is a bit with the protein, rounding out this recipe with 5 total grams of fiber. This truly is the ultimate guilt-free treat.

Chia Seed Protein Pudding

Prep Time: 5 minutes

Set time: 12 hours (Overnight is ideal, at least 3 hours for chia seeds to become gel-like)

Servings: 1

Ingredients: 

• 1/4 cup protein powder, plant-based (such as pea and rice protein, I recommend True Nutrition) NOTE: this will not work with whey protein as it won't set up and hold like a pudding! 
• 1 tbsp chia seeds
• 1/2 cup non-dairy milk, such as almond, coconut or cashew milk

Optional Toppings:

• Fruit
• Nut butters
• Whipped cream
• Toasted coconut

Directions:

1. This couldn't be any simpler: in a bowl mix together protein powder, chia seeds and milk. You want this to be liquid-y, not totally thick like a pudding at this point. Cover and allow to sit overnight (or at least 3 hours) to allow for chia seeds to gel. Mix after the pudding has set and serve with desired toppings. 

Nutrition (1 serving, does not account for additional toppings):

185 calories - 27 g Protein,  5.5 g Carbohydrates, 6 g Fat

Super Bowl Snacks: Healthy Eats for the Big Game!

Avid football fan or not, I'm going to bet you have a Super Bowl Party to attend this weekend. And let's be honest, unless you are a fan of the two teams playing, this Sunday is much more a gathering for good food, ranking your favorite commercials during the Super Bowl and of course, watching the Halftime Performance. 

Worried about how you are going to stay on track with healthy alternatives during Gametime? Fear not, My Engineered Nutrition is to the rescue! I've gather my FAVORITE healthy recipes perfect for watching Big Game. You'll be a hit at your Super Bowl Party if you bring one of these dishes...and no one will be the wiser that it's healthy!

APPETIZERS

Brussels Sprout Chips

Baked Sweet Potato Chips

Buffalo Chicken Nachos

Gametime Guacamole

Avocado Lime Dressing

MAINS

Buffalo Chili

Creamy Chicken Tortilla Soup

Bison Sliders

BBQ Chicken Pizza on Cauliflower Crust

Slow Cooker Carnitas

Baked Sweet Potato Chips

Yum

Another healthy snack alternative comin' atcha! Ditch the store bought chips that are high in fat and artificial flavorings. Opt for these homemade sweet potato chips that are perfectly crispy, simple and delicious. 

I must stress that baked sweet potato chips work best with SWEET POTATOES, not YAMS. Sweet potatoes have a white interior and a pale brown skin. Very different from a yam, which has a bright orange interior. If you want to learn more about the difference in potatoes I suggest reading this article! What's the Difference Between Yams and Sweet Potatoes?

If you ask me, the key to great chips is starting with thinly sliced sweet potatoes, all of which are uniformly cut. This ensures even baking. I can't stress how much easier a mandoline slicer makes your life with this step!

Next, you need patience. You need to allow the chips ample baking time and you need to be diligent and watchful so that they do not burn! It is important to space the chips out on multiple baking sheets. If they are too close together they won't bake properly. Additionally, you will need to flip the chips one by one, halfway through their baking. 

Tedious? Yes. Worth it? Absolutely!

Baked Sweet Potato Chips

Prep Time: 10-015 minutes

Cook Time: 20-25 minutes

Servings: 4

Ingredients:

• 2 small/medium WHITE sweet potatoes, peels and sliced (14 oz)
• 1/2 tbsp extra virgin olive oil
• Salt to taste

Directions:

1. Preheat oven to 400°F. Line multiple baking sheets with parchment paper. Prepare your potato chips by peeling your potatoes and then thinly slicing (about 1/8" thick) with a mandoline slicer or parring knife. Once both potatoes have been sliced, toss with olive oil and salt. 
2. Evenly space chips out on parchment lined baking sheets. Bake for 12-15 minutes, or until bottom sides of chips begin to brown. Carefully flip each chip over and return to oven to continue baking for another 10 minutes. During this step it is important to keep a watchful eye on the chips. I remove individual chips if they have baked fully, allowing the remaining to continue baking. 
3. Remove from oven and allow chips to cool - this also allows them to crisp up! Once cooled, enjoy!

Nutritional Information (1 serving)

110 calories - 2 g Protein, 21 g Carbohydrates, 2 g Fat

Guacamole

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We all have that one recipe we cling  to; the one we know like the back of our hand and can make with our eyes closed. For me, it is guacamole. For as long as I can remember, guacamole has been "my thing". Growing up, I was always in charge of making the guacamole. I took pride in teaching my younger sister how to make guacamole. I love making guacamole so much that at the age of 10, I asked for a molcajete (volcanic rock mortar and pestle). 

One of my staple snacks to enjoy while watching football is guacamole. Its so delicious, easy to make and a huge crowd pleaser. 

Everyone has their own preference on how they enjoy their guacamole. Chunky or creamy? Spicy or mild? Simple or complex? 

I believe my guac is the perfect balance of all these qualities, making it the best you'll ever taste! Also, my secret touch: cumin.

Consistency is number one on my list for making the best guacamole. I have my method of scoring and then scooping the avocado in chunks to preserve a nice consistency. I love texture in my guac!

Usually guacamole is served with tortilla chips - not the healthiest option! Instead, try serving yours up with carrots, broccoli and peppers. You still get a nice crunch but without the added fat.

Guacamole

Servings: 8

Prep Time: 10 minutes

Ingredients:

• 2 avocados (roughly 10 oz of avocado)
• 1/4 cup onion, chopped
• 1 roma tomato
• 1/4 cup cilantro, chopped
• 1 lime, juiced
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/4 tsp cumin
• 1-2 tbsp jalapeno, chopped (optional - depends on how spicy you want this!)

Directions:

1. Start by preparing your avocados. I do this by cutting them in half and removed my pit. Next, I score the halves length-wise and width-wise which creates small cubes. Scoop avocado from skin, which will leave you with many small pre-cut cubes of avocado, into a medium mix big bowl. 
2. Add remaining ingredients to mixing bowl and mash all ingredients together. Continue mixing until all ingredients are well incorporated, but chunky consistency is still kept. Serve with fresh vegetables or tortilla chips.

Nutritional Information (1 serving)

70 calories - 1 g Protein, 4 g Carbohydrates, 5.5 g Fat

Chili Lime Plantains

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I recently tried my hand at making tostones. Tostones are a popular side dish in many Latin American countries, coming from the Spanish word tostar which literally means "to toast". You make them by frying unripened sliced plantains, draining excess oil, flattening the plantains and then frying them again. Not the healthiest of snacks but damn if they weren't delicious! While these baked plantains are in no way a substitute for crispy and fried, they are a healthier alternative (and in my opinion, more flavorful).

I used my mandoline to slice the plantains uniformly thin. I love this kitchen tool but a word of caution - if you aren't careful you may be slicing more than just the plantain! Be extra careful as you slice the plantain and when you are near the blade, use the hand guard to finish. If you don't have a mandoline, not to worry! You can simply slice the plantains thinly with a knife. 

Throw the sliced plantains into a large mixing bowl and combine with lime juice, melted coconut oil, chili powder, garlic and salt. Give them a quick toss and lay out evenly on a baking sheet. 

Into the oven they go for 40 min, flipping halfway through. These are best when eaten straight from the oven - serve as a side dish or eat them as a snack all on their own!

Chili Lime Baked Plantains

Prep Time: 5 minutes

Cook Time: 40 minutes

Servings: 4

Ingredients

• 2 slightly ripened plantains (not green, but not completely brown)
• Juice of 1/2 lime
• 1 tbsp coconut oil, melted
• 1/4 tsp chili powder
• 1/4 tsp garlic granules
• 1/2 tsp Kosher salt

Directions

1. Preheat oven to 350F. 
2. Thinly slice plantains, either with a mandoline or with a knife. (USE CAUTION with mandoline!)
3. Toss with lime juice, coconut oil, chili powder, garlic and salt. 
4. Evenly lay out the plantains on baking sheets lined with parchment paper. 
5. Bake for 40 minutes, flipping halfway through. Enjoy!

Nutritional info (1 serving = 1/4 of recipe, approximately 1/4 cup)

136 Calories - 1 g Protein, 24 g Carbs, 4 g Fat