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Elena's Healthy Ways

Healthy Food. Healthy Habits. Healthy Life.

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Overnight Chocolate Chia Seed Pudding

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Cacao Chia Pudding

This Chia Pudding is great for breakfast, dessert or as a healthy snack. It’s free of dairy, gluten, refined sugars, eggs, and any chemicals. Just unsweetened almond milk, chia seeds, unsweetened cacao powder, honey (or maple syrup), sea salt, vanilla extract and banana. Made with natural and very nutritious ingredients that are very easy to always have on hand. These chia puddings are great to satisfy cravings for sweets or chocolate in a very guiltless way. I have never met someone (either grown ups or kids) that did not enjoy these easy to make sweet treats. I can never make enough!

Cacao Chia Pudding
 
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Delicious and easy to make cacao puddings that will satisfy chocolate and sweet cravings while nurturing your body. Great for breakfast, snack or dessert!
Author:
Recipe type: Breakfast, Snack, Sweet treat
Cuisine: Healthy, gluten free, dairy free, egg free, sugar free.
Serves: 2 to 4
Ingredients
  • 1½ cups of unsweetened almond milk (you can also use unsweetened vanilla almond milk).
  • ⅓ cup of chia seeds.
  • 2 tbsp of unsweetened cacao powder.
  • 4 tbsp of honey or maple syrup.
  • A pinch of sea salt.
  • 6 drops of vanilla extract.
  • 1 ripe big banana.
Instructions
  1. Add all ingredients to a blender and blend until smooth.
  2. Refrigerate overnight (or at least for 4 hours).
  3. You can add banana and strawberry slices on top of you pudding right before eating.
  4. You can use less honey if you don't like it too sweet.
  5. Yields two 8 ounces servings or four 4 ounces servings.

 

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Cacao-Buckwheat Energy Balls

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Cacao-Buckwheat Energy balls

These energy balls are perfect to satisfy anyone’s sweet cravings but with a healthy alternative that’s gluten free, dairy free, sugar free, and egg free. This recipe requires no baking. The only equipment it requires is a food processor, although you can still make it without it if you are willing to spend a little more time chopping everything really well so it all blends well together.

I love to use wax paper to wrap these energy balls as if they were candy so I can easily carry some in my handbag and to include in my kids’ and husband’s lunchboxes. You can keep them in the fridge for around two weeks and use them as a sweet treat after a meal.

The star ingredients that make these energy balls so healthy are the buckwheat and the cacao. Buckwheat is a gluten free seed that adds important amounts of dietary fiber, protein and antioxidants that will help stop cravings for unhealthy refined carbs like pastries and cookies. Aside from being delicious, cacao is considered a super food because of its high content of nutrients. It’s full of healthy antioxidants, magnesium, iron and calcium.

The sweetness in these energy balls come from Medjool dates instead of from refined sugars. Dates are one of my favorite ways to sweeten smoothies, baked goods and other sweet treats. They are loaded with fiber and amino acids that help fight constipation. They also contain plenty of minerals and vitamins and are a natural energy booster. A few of these energy balls will satisfy your cravings while giving your body healthy energy and many nutrients it needs.

Let me know if you make these.

Healthy wishes!

Elena

Cacao-Buckwheat Energy Balls
 
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This delicious bite size energy balls will satisfy sweet cravings in a healthy way that will keep your energy levels up without any guilt!
Author:
Recipe type: Snack, sweet treat.
Cuisine: Healthy, sugar free, gluten free, dairy free, egg free.
Serves: 15-20
Ingredients
  • 1 Cup Medjool* dates.
  • ¼ cup of unsweetened cacao powder.
  • ⅔ cups of raw buckwheat** or buckinis**.
  • 6 drops of vanilla extract.
  • 1 cup of dry shredded coconut or coconut flakes.
  • ½ tsp. of cinnamon powder.
Instructions
  1. Sprinkle the shredded coconut with the cinnamon and lightly toast it in a skillet over low heat. If you are using coconut flakes instead of shredded coconut, use the blender or the food processor to make the coconut pieces smaller.
  2. Toast it just for a few minutes, moving it around until you can smell the aroma and until the coconut starts turning light golden.
  3. Set aside on a plate so it cools down for later use.
  4. Add the dates, cacao, and vanilla into a food processor and pulse until the mixture becomes fully blended. It should look like a thick paste.
  5. Add the buckwheat and pulse only a couple of times. You want to blend the buckwheat just a little but you still want to be able to see and feel the buckwheat grains.
  6. Use a teaspoon to scoop out some mixture and form a ball using your hands, in the same way you would make a ball if using Play-Doh. I like to make small bite size balls about 1 inch in diameter.
  7. Roll the balls on top of the toasted coconut until they are fully covered.
  8. Store in an airtight container in the fridge or use wax paper to wrap each ball individually as if it was a piece of candy.
  9. Enjoy!
Notes
*Medjool dates are softer and have more moisture than other types of dates. If you are not using Medjool dates, just cut the dates in half, place them in a bowl, cover them with water, and let them soak for at least half an hour. Then, drain the water and follow the recipe.
**Make sure you use raw buckwheat or buckinis instead of toasted buckwheat. Raw buckwheat has a mild taste and it’s softer than toasted buckwheat. Toasted buckwheat (also called kasha) can sometimes taste a little bitter and it is much harder. Buckinis are also a great choice to use, as they are raw buckwheat that has been previously soaked in water (to make its nutrients more easily available to our bodies) and then dehydrated.

 

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Healthy Mango-Banana Ice Cream

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MangoBananafinal

This Mango–Banana Nice-Cream is so easy to make and so delicious that you will more than likely want to double the recipe to keep some in your freezer. I can never make enough. It is also great for cooling down on a hot summer day with a sweet treat that has no refined sugars, gluten, or dairy.

You will need a food processor to blend everything together. Once it’s ready and served you can sprinkle it with chia seeds and shredded coconut as toppings for a good crunch and for additional fiber, protein and nutrients.

MangoBananaIngredients

Healthy Mango Banana Ice Cream
 
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A refreshing, sweet, and healthy treat easy to make for everyone to enjoy!
Author:
Recipe type: Dessert, snack.
Cuisine: Healthy, gluten free, dairy free, sugar free.
Serves: 4
Ingredients
  • 3 cups frozen mango.
  • 1 cup frozen banana (about 1 banana).
  • A pinch of sea salt.
  • Optional: Chia seeds and coconut flakes as toppings for extra fiber and protein.
  • Equipment needed: High power blender or food processor.
Instructions
  1. Leave the frozen fruit outside of the freezer so it softens a little.
  2. Take a big knife and cut the frozen fruit into smaller pieces to make it easier on the blender or food processor.
  3. Blend all ingredients until smooth.
  4. You can use a spatula to move the fruit around so they all blend together evenly.
  5. Serve and sprinkle with chia seeds and coconut flakes for additional nutrients and texture.
Notes
If you are like me and want to make a bigger batch and store it in the freezer, just add a teaspoon of vodka when you are blending it so your ice cream stays creamy (instead of icy).
You don't need to add this if you are eating it right away.

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  • Hello Friends! I’m so happy to let you know that Oprah & Deepak’s free 21-Day Meditation Experience is back! I have posted about similar meditation challenges before and I know that many of you really enjoy these. You can sign up for FREE by visiting the page: https://chopracentermeditation.com . See you there! . . ESPAÑOL: Hola amigos! Estoy feliz de compartirles que el Reto gratis de Meditación de 21 Días de Oprah y Deepak Chopra está de vuelta! He publicado acerca de retos similares a este antes y sé que a muchos de ustedes les encantan! Pueden registrarse GRATIS visitando la página: https://chopracentermeditation.com . Los veo allá!
  • Does your city has nearby places where you can enjoy nature? Make a list and make a point to visit them often. Being around nature reduces stress hormones, blood pressure, and muscle tension. There are so many health conditions caused by stress. Sometimes we don’t even realize how stressed we might be. Do you have a favorite nearby place you like to visit to enjoy nature? . . ESPAÑOL: Conoces de lugares cerca de tu ciudad donde puedas de disfrutar de la naturaleza? Haz una lista y trata de visitarlos a menudo! Estar en la naturaleza reduce la producción de hormona de estrés, la presión arterial y la tensión en los músculos. Hay tantas enfermedades causadas por el estrés. A veces ni estamos conscientes de cómo nos afecta. Tienes un lugar favorito que te quede cerca donde puedas disfrutar de la naturaleza?
  • Posting a late breakfast this Monday morning that feels like Sunday! Local holiday means...time for carrot cake pancakes! 🥕🍰🥞🐰The easy recipe is in my IG profile, or go to the breakfast section on www.elenashealthywayscom 😉😋 . . ESPAÑOL: Les publico mi desayuno de hoy, en este lunes que se siente como domingo! El feriado de hoy acá en Panamá significa que tuve tiempo para hacer pancakes de cake de zanahoria! 🥕🍰🥞🐰La receta facilita está en mi perfil de de IG, o pueden ir a la sección de desayuno de www.elenashealthyways.com 😉😋
  • Having cut and ready to eat fruit in your fridge is the best way to eat more fruit. Today for breakfast, fruit was my carb. I had it with some scrambled eggs with leeks, green peppers and tomatoes that I had previously diced and stored in the fridge. The only thing that was missing was a few slices of avocado for healthy fats. But I was running late. See, there is no way I would have had a healthy breakfast today if I did not had ready to eat fruit and some previously cut veggies on hand. A little meal prepping makes a big difference when you want to eat healthier. Do you do some meal prep? I would love to here your tips on this... . . ESPAÑOL: Tener frutas cortadas y picadas en tu refrigerador es la mejor manera para empezar a comer más frutas. Hoy para desayuno, las frutas fueron mis carbohidratos. Las acompañé de huevos revueltos con puerro, tomate y ají verde que también tenía cortado y guardado. Lo único que faltaba fueron unas rebanadas de aguacate para grasas sanas. Pero estaba ya un poco tarde y apurada. Ven, si no hubiera tenido frutas y vegetales pre cortadas y listas jamás hubiera podido desayunar saludable. Un poquito de planeamiento y preparación previa hace una gran diferencia cuando queremos comer saludable. Tienes algún tip que te funcione como este?
  • This is how my Sunday afternoon looks like after going to the local farmer’s market #mercapanama. It doesn’t matter what type of diet you decide to follow. The only thing that will guarantee you a healthy weight and life is to eat at least 80 to 90% of natural foods. Food that is close to its natural state. Processed food should be kept to a minimum. For me it is unrealistic to think that my family and I will be able to never eat processed food. Sometimes we need to eat it for convenience, traveling, lack of time, and celebrations. But just to be aware that processed food should be an exception and not part of your everyday diet will do a huge difference for your weight and health. Try to mention the fruits and veggies that you recognize. Is there anything that you see here that you have never had before? Make it a challenge for this week to try some fruit or vegetable that you have never tried before!🍌🥭🍍🍋🥑🍅🥬🥒🥔 . . ESPAÑOL: Así se ve mi Domingo al final de la tarde después de pasar por @mncfpanama . Sabían que están abiertos hasta las 5pm? En mi camino de regreso de la playa paré y en media hora ya tenía todo en el carro! No importa qué tipo de dietas quieras seguir. Lo único que te garantizará salud y un peso saludable es comer de 80 a 90% de comida natural. Comida lo más cercana a su estado en la naturaleza. La comida procesada debe de ser un mínimo. Para mí no es realista pensar que ni yo ni mi familia vamos a comer alimentos procesados. A veces necesitamos comerlos por conveniencia, viajes, falta de tiempo y celebraciones. Pero el sólo estar consciente de que los alimentos procesados deben ser la excepción y no parte importante de lo que comes a diario hará una gran diferencia en tu salud y en tu peso. Intenta mencionar la mayor cantidad de alimentos que reconoces en esta foto. Hay algo de lo que ves que nunca haz probado? Ponte el reto esta semana de probar alguna fruta o vegetal que no conozcas! 🍌🥭🍍🥑🍅🥬🥒🥕🍊🍋
  • Fruits are nature’s candy! 😋🍭 Have you tried this little tropical fruit before? They are called Mamón in Panama. Do you know it by any other name? They are so good! I love to eat them cold.❄️ . . ESPAÑOL: Las frutas son los caramelos de la naturaleza! 😋🍭 Haz probado esta fruta tropical? En Panamá le decimos mamón, la conoces por algún otro nombre? Son delis! Me encanta comerlas frías! ❄️ Estas las compré en @mncfpanama
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  • Happy Monday everyone! A quick green salad for lunch at the office today. My salad has: butter and romaine lettuce, cabbage, tomatoes, onions, cucumber, and carrots. All from yesterday farmer’s market visit. But the star of this salad are the roasted garlicky chickpeas. 😋 You can can find the easy recipe on my profile. 👆🏻👆🏻👆🏻 . . ESPAÑOL: Feliz lunes a todos! Esta es una ensalada simple que me hice para almorzar en la oficina. Tenía: lechugas tipo mantequilla y romanas, repollo, tomate, cebolla, pepino y zanahoria. Todo de mi visita de ayer a @mncfpanama . Pero la estrella e está ensalada es el sabor que le da los garbanzos rostizados al ajo.😋Encuentra la receta en Español en el enlace en mi perfil! 👆🏻👆🏻👆🏻
  • Hello! So many people do so much harm with what they drink than with the food they choose to eat. For many people it’s easier to go to a restaurant and order a healthier food option than it is to skip the soda or any other high sugared drink and go for plain water. I have heard so many times people ordering a salad and a diet soda, which in the long term is even worst for your health than the regular soda. I crave sparkling drinks a lot and that’s why I’m a fan or sparkling water. When I am at home I mix it with a splash of lime or lemon or even my favorite unsweetened tea. Satisfying a craving without loading up on sugar and chemicals it’s always a win. Today I tried this key lime @lacroixwater with my lunch at the office and it tasted and smelled delicious! I will definitely be getting more of these. Why is it with sparkling drinks that so many of us crave them? Let me know if you know the reason why…I have my personal theory, but will love to know yours. ————————————————— ESPAÑOL: Hola! Muchísimas personas sabotean sus intentos de comer saludable con lo que eligen tomar. Para muchos es más fácil elegir una opción de comida saludable del menú de un restaurante, que pedir agua en vez de una soda u otra bebida llena de azúcar. He escuchado tantas veces a personas pedir una ensalada con una soda de dieta! Esta a largo plazo es hasta peor que la soda regular. A mi a menudo me apetece tomarme alguna bebida carbonatada y es por eso que me encanta el agua con gas. En casa le exprimo el jugo de un limón o la mezclo con algún té sin endulzar. Me parece lo máximo satisfacer un antojo sin llenarme de azúcar. Hoy probé con mi almuerzo en la oficina esta agua carbonatada de #lacroixwater de lima que sabía y olía delicioso! Definitivamente estaré comprando más de estas. Por qué es que muchas personas les da antojo por una bebida carbonatada? Déjame saber si sabes por qué…Yo tengo mi teoría personal, pero me encantaría saber la tuya.

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