Running Food Store

Healthy Recipies

Cooking with Chia

CHIA BLENDER GAZPACHO

• 2 Cups Tomato Juice
• 1 Tbsp red-wine vinegar
• 2 Tbsp fresh lemon juice
• 2 Tbsp Running Food
• 2 medium cucumbers, peeled, seeded, and roughly chopped
• 1 red bell pepper, roughly chopped ½ small sweet onion, roughly chopped ½ cup fresh basil leaves packed
• Salt to taste Pepper to taste
• Hot Sauce to taste (optional)

Put all gazpacho ingredients in a blender, starting with the liquids. Pulse 10-12 times for a chunky consistency, or more for a smoother soup. Add salt, pepper, and hot sauce to taste. Chill for about an hour to allow flavors to develop.

COLD TOMATO SOUP

Serving Size 2. This is a tasty cold soup, your favorite soup crackers will only make this better.

• 1 Large Tomato (Cold) ½ cup Raw Celery ¼ cup Redish
• 2 Large Carrots
• ¼ cup Chia Seed
• Flour
• Salt

Blend whole tomato well in a blender. In a juicer, juice other ingredients, add juice to tomato mix then add Chia Seed Flour, mixing by hand. Pour mix Evenly into two serving bowls. Then add 2 tablespoons of the resulting mix from the juicing to each bowl as desired. Add salt as desired.

LOUISIANA CHICKEN GUMBO GUINNESS BEER SOUP

• 1 Large Chicken, cut up
• 1 Cup cooking oil
• 1 Pound hot sausage
• 1 Cup chopped parsley
• 2 Cups chopped onions
• 1 Cup chopped celery
• 1 Cup Chia Seed Flour
• 1 Gallon water
• 1 Bottle Guinness Beer
• Season with salt and pepper to taste

In a large heavy pot, fry chicken in oil until brown. Then remove chicken from oil to a separate pan. Slowly add Chia Seed Flour to oil stirring and scraping the bottom of the pan, cook until you have made a brown roux. Add onions and celery and cook until soft. Put chicken back into pot, add sausage. Add water and beer, let cook until chicken is done. Season to taste. Add one half of the parsley to mix, save the balance to garnish individual servings.

QUICK AND EASY CAULIFLOWER CHIA SOUP

• Half a cauliflower cut into small pieces
• 1 small onion
• 2 heaped teaspoons of good quality vegetable stock powder or 2 cups of vegetable stock
• Sea salt to taste if required
• 1 tablespoon of freshly ground chia seeds

Chop the onion and put into a pot with the small cauliflower pieces and the vegetable stock powder mixture or stock. Add 2 cups water and bring to the boil. Simmer for about 15 minutes. Take out half the mixture and blend with the ground chia seeds, Return this mixture to the pot and stir through. The result - a lovely thick, creamy cauliflower soup. Serve with your favourite crusty bread and a refreshing salad.

FRENCH ONION SOUP ORIGINAL (recipe courtesy Tyler Florence)

Prep Time: 15 min Inactive Prep Time - Cook Time: 55 min Level: Easy Serves: 4 to 6 servings

• ½ cup unsalted butter
• 4 onions, sliced
• 2 garlic cloves, chopped
• 2 bay leaves
• 2 fresh thyme sprigs
• Kosher salt and freshly ground black pepper
• 1 cup red wine, about 1/2 bottle
• 3 heaping tablespoons Chia Flour (Milled Running Food)
• 2 quarts beef broth
• 1 baguette, sliced
• ½ pound grated Gruyere

Melt the stick of butter in a large pot over medium heat. Add the onions, garlic, bay leaves, thyme, and salt and pepper and cook until the onions are very soft and caramelized, about 25 minutes. Add the wine, bring to a boil, reduce the heat and simmer until the wine has evaporated and the onions are dry, about 5 minutes. Discard the bay leaves and thyme sprigs. Dust the onions with the flour and give them a stir. Turn the heat down to medium low so the flour doesn't burn, and cook for 10 minutes to cook out the raw flour taste. Now add the beef broth, bring the soup back to a simmer, and cook for 10 minutes. Season, to taste, with salt and pepper. When you're ready to eat, preheat the broiler. Arrange the baguette slices on a baking sheet in a single layer. Sprinkle the slices with the Gruyere and broil until bubbly and golden brown, 3 to 5 minutes. Ladle the soup in bowls and float several of the Gruyere croutons on top. Alternative method: Ladle the soup into bowls, top each with 2 slices of bread and top with cheese. Put the bowls into the oven to toast the bread and melt the cheese.

CHIA BISCUITS

• 2 cups Bisquick Mix (self rising flour will work also)
• ¼ cup Chia Seed Flour
• 2/3 cup cold milk or cold water
• 1 tbsp vegetable oil
• Options: Add 1 egg and 1 tbsp sugar (or other sweeter)
• Top with butter

Heat oven to 450 degrees. Add ingredients to flour mix and stir until soft dough forms. Then by hand roll into small balls and place on baking pan or cookie sheet. Sprinkle flour on dough or hands for ease of handling. Press the balls down with your hands to desires thickness. Bake 8 to 10 min. or until brown. For spoon biscuits, spoon onto pan

QUICK CHIA CORN BREAD

• 1 pack Jiffy Corn Meal mix
• ¼ Cup Chia Seed Flour
• ¼ Cup of bran
• 1 tsp of vegetable oil
• 1 egg
• ¼ cup water or milk

Mix all ingredients together and pour into greased bread loaf pan. Make for 15 to 20 min at 350 degrees. Enjoy, this is really good.

CHOCOLATE OOEY GOOEY

• 4 squares, unsweetened chocolate (like Baker's Chocolate)
• ¾ Cup butter
• 3 eggs
• 2 cups sugar
• 1 cup Chia Flour
• ¼ cup walnuts marinated in brandy (or not if you prefer alcohol free)
• 1 tbsp butter Additional butter for greasing pan Powdered sugar or chocolate bits

Melt unsweetened chocolate and butter in bowl in microwave on medium for two minutes. Stir until chocolate completely melts. Then add eggs and beat well. Stir in sugar and flour until well blended. Gently blend in walnuts. Spread in greased pan. Bake at 350 grade F for 20 minutes. A toothpick inserted in the centre will come out a little wet - that's perfect. Let cool, then cut into squares and sprinkle on powdered sugar or chocolate bits of you wish.

PEACH COBBLER

• 8 or 9 fresh ripe peaches
• 1 Cup Chia Seed Flour
• 1 Cup sugar
• ¼ Teaspoon salt
• ½ Teaspoon cinnamon
• ½ Cup soft butter or margarine Light cream

Wash peaches then peel them. Slice peaches and place in a lightly buttered 8x8x2 inch baking dish. Sift Chia Seed Flour together with sugar, salt and cinnamon into medium size bowl. Cut in butter by hand or with a pastry blender, until mixture resembles coarse corn meal. Sprinkle mixture evenly over the peaches. Bake for 45 to 50 minutes at 375 degrees or until top is golden brown and peaches are tender. Serve warm in small dishes, top with light cream, will serve 6 to 8 people.

Notes: This may be the best cobbler ever! We didn't try it with canned peaches but they can be substituted for fresh peaches.

PEANUT BUTTER BALLS

• ½ cup peanut butter
• ½ cup honey
• ½ cup Chia seeds
• 1 cup non-fat dry milk

Combine all ingredients. Chill for 30 minutes. Roll by teaspoonfuls into balls and store in refrigerator until ready to serve.

CHIA CHOCOLATE CHIP BALLS

• 2/3 cup raw cashews
• ½ cup oats
• 2 tbsp maple syrup
• 1 tbsp CHIA seed gel
• 1/8 cup mini chocolate chips

Combine the cashews, oats, maple syrup and CHIA seed gel in a food processor and chop until a thick paste is formed. Remove from processor to small bowl and add the chocolate chips. Chill in the refrigerator for 30 minutes or until hard enough to form into balls. Roll by teaspoonfuls into balls and serve. Optionally they can be rolled in cocoa powder or coconut for a little extra zip!

CHIA CHERRY BERRY PIE

• 1 can cherry pie filling
• 12 ounces of frozen mixed berries thawed and drained
• ¼ cup chia seeds
• 1 teaspoon vanilla extract
• 1 box ready made pie crust or your own recipe
• Optional: 1 egg lightly beaten 1 tablespoon sugar

Preheat oven to 375 degrees. In a large mixing bowl combine the cherry pie filling, berries, chia seeds and vanilla. Place one of the pie crust in the bottom of a 9-inch pie pan. Pour the chia cherry pie filling into the crust. Gently fold the top crust over the filling. Crimp the edges, cut off the excess. Make a pattern in the top crust so that the steam can be released as the pie bakes. Bake 40 minutes. Remove from the oven and let cook on a rack for at least 20 minutes before

SUPERFOOD EGG SCRAMBLE

First, prepare a thick chia gel: Add 1/4 cup of chia seeds to 1.5 cups of water. Stir several times over the next 10 minutes to break up any clumps. This may be made in advance and kept in the fridge for up to 2 weeks. For 2 servings: 3 eggs and add about 1/4 cup of chia gel. Whisk together. Cook as usual.

OPTIONAL: mushrooms and cheeses or spinach, tomatoes, onions, peppers. Sauté the veggies first in a little olive oil, then add the eggs, stirring occasionally, then melt in some cheese at the end. This may be more of a frittata than a scramble. You can invent your own.

HEALTHY BREAKFAST COOKIES

• 1 ½ cups cooked brown rice
• 1 Cup ground cashews
• 3 Tbsp chia seeds
• ½ cup water
• 1 Tbsp lemon juice
• ½ Cup dried shredded coconut (unsweetened)
• 1 Cup raisins
• 1 Cup pitted dates, chopped fine
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• ½ tsp salt
• ½ Cup more coconut for rolling the balls

Soak the chia seeds for 15 minutes in 1/3 cup water + 2 Tbsp lemon juice - they'll form a gelatinous mass. Stir well to remove any lumps. Grind the cashews in a blender, spice grinder, or food processor until finely ground. Combine all ingredients in a food processor to form a loose ball. If you don't have a food processor, just grind the nuts or chop fine, and combine everything well by hand, mashing it all together with your hands. Form into balls, 1 1/4 to 1 1/2 inches in diameter. Roll the balls in coconut as they are formed. Place in a flat, shallow container, and store tightly covered in the fridge

OVERNIGHT CHIA OATMEAL

• 1 Cup regular dry oats
• ¼ Cup CHIA seeds
• ¼ brown sugar
• 1 ½ cup milk
• 1 tsp vanilla extract
• 1 banana (cut into cubes)
• optionally you can add ¼ cup Peanut butter or your choice of other fresh fruits, or nuts

Combine all ingredients well (fold in delicate fruits gently at the end). Cover and refrigerate overnight. Serve the next morning plain, heated, with extra fruit, with milk or cream or however your imagination and taste buds lead you!

CHIA BLUEBERRY PANCAKES

(Makes 4 pancakes)

• 1 ½ Cups of a dry pancake mix (any type of your choice we use Bisquick)
• ½ Cup chia seeds
• 1 Cup skim milk or soy, rice, nut milk
• 2 eggs or egg substitute
• 1 Cup fresh or frozen blueberries

Mix the chia seeds with the milk of choice and let set about 5 minutes. In a medium size mixing bowl add the pancake mix. In a medium size mixing bowl add the pancake mix. In a separate bowl or large measuring cup whisk the eggs or egg substitute with the chia milk mixture. Pour the liquid into the bowl with the pancake mix and stir until just moistened or combined. While mixing set a nonstick skillet or griddle over medium heat, spray with a light coating of vegetable oil. When the skillet/griddle is hot, spoon 1/4 cupfuls of batter onto the skillet. Sprinkle with as many blueberries as desired. Cook until bubbles form on the surface, flip and cook until browned on the other side.

CHIA CHEESE ENCHILADAS

• 8 ounces shredded cheese (Mexican blend or cheddar)
• 6 green unions chopped into 1/4 pieces -green and white parts
• 2 teaspoons ground cumin
• 8 ounces of cream cheese at room temperature
• 8 enchilada size tortillas (corn or flour)
• 1 10 ounce can enchilada sauce
• 8 tablespoons chia seeds

Preheat oven to 400 degrees. Spray a 9x13 inch baking dish with vegetable spray. Reserve about 4 ounces of the shredded cheese for the topping. In a medium bowl, combine the remaining cheese, onions, cumin, chia seeds. Spread the softening cream cheese equally on the tortilla, top with the onion/chia mixture. Roll the tortillas and place seam side down in the baking dish. Pour the enchilada sauce over the top of tortillas, sprinkle the remaining cheese over the top of the sauce. Bake about 15 to 20 minutes until golden brown and bubbly.

MEDITERRANEAN CHICKEN

• 4 skinless boneless chicken breasts
• 1 can chicken broth or stock
• 4 teaspoons capers
• 1/4 cup green olives roughly chopped
• ½ Cup all-purpose flour
• 3 cloves of garlic roughly chopped
• 1/3 cup chia seeds
• Salt and pepper to taste
• Vegetable oil for sautéing

One at a time place the chicken breasts between layers of plastic wrap, with the smooth side of a meat mallet or with a rolling pin pound each breast until it is an even thinness about 1/4 inch thick. In a large skillet, heat over medium heat about 1/4 inch of vegetable oil. In a flat dish, place the flour, salt and pepper. Dredge each chicken breast in the flour coating on both sides. When the skillet is hot,place the chicken into the oil, being careful not to splatter. Cook until just brown on each side. Stir in the chicken broth, capers, olives, garlic and chia seeds. Turn the heat down to a simmer. Simmer for 30 minutes. Serve with noodles or polenta.

GLUTEN FREE THREE-CHEESE BEEF LASAGNA

• 2 tablespoons extra-virgin olive oil
• 3 carrots, peeled and chopped
• 2 celery stalks, chopped
• 2 celery stalks, chopped
• 2 cloves garlic
• 1 pound ground beef
• 1 28-ounce can tomato puree
• Salt and pepper, to taste
• ¼ cup chopped parsley
• 2 tablespoons unsalted butter
• 3 tablespoons gluten-free Chia Flour
• 1 ½ Cups whole milk Nutmeg
• 1 10-ounce box gluten-free or gluten-full dried lasagna noodles, cooked until almost al dente
• 1 pound ricotta cheese
• 8-ounce bag shredded mozzarella (about 2 cups)
• 1 cup parmesan cheese

In a large saucepan, heat the olive oil over medium-high heat. Add the carrots, celery, onion and garlic; cook until softened, about 8 minutes. Add the beef and cook, breaking up the meat, until just cooked through, about 7 minutes. Add the tomatoes and bring to a boil over medium heat. Reduce the heat to low, cover and simmer, stirring occasionally, for about 30 minutes; season with salt and pepper and stir in the parsley.

Preheat the oven to 375º. In a small saucepan, melt the butter over medium heat. Whisk in the flour and stir until smooth. Slowly whisk in the milk, and cook, stirring continuously, until the cream sauce thickens, 5 to 8 minutes; season with nutmeg, salt and pepper.

Coat the bottom of a 9x9 baking dish with 1 cup of the meat sauce and cover with 3 lasagna sheets. Build 2 layers of meat sauce, cream sauce, ricotta, mozzarella, parmesan and lasagna noodles. Finish with a layer of meat sauce, cream sauce, mozzarella and parmesan. Cover with foil and bake until bubbly, about 25 minutes. Discard the foil and bake until golden, about 15 minutes. Let stand for 10 minutes before serving. When using gluten-free lasagna noodles, I like to cook them a little short of al dente, then I run the noodles under cold water, drain them well and lay them down on paper towels (or a dish towel) to soak up any extra moisture.

CRANBERRY HAZELNUT GRANOLA

• 3 cups Large rolled oats
• 1½ Cup Micro-milled chia flour
• ½ Cup oat bran
• 1 cup Unsweetened Coconut
• ½ tsp. salt
• 1 Cup hazelnuts, coarsely chopped
• ½ Cup pumpkin seeds
• ½ Cup sunflower seeds
• ½ Cup vegetable oil
• ¼ Cup water
• 2/3 Cup honey (or real maple syrup or a combo of the two)
• 1tsp. Vanilla
• 1 Cup dried Cranberries
• ½ Cup dried blueberries

In a large bowl combine first eight ingredients. In a smaller bowl, whisk together the oil, water, honey and vanilla. Combine wet and dry mixes and stir thoroughly. Spread the mixture out onto 2 baking sheets. Bake at 250 degrees for 20-30 minutes. Stir the mixture every 10 minutes to ensure even baking and remove from the oven when golden brown. Cool and stir in the dried fruit. Seal and store up to one month.

WHOLE WHEAT SEED CRACKERS

• ½ cup Whole Wheat Flour
• 1 cup All Purpose Flour
• ½ Tsp Onion Powder
• ½ Tsp Salt
• ¼ Cup Butter, chilled and cubed
• 1/3 Cup Water
• 1 Tsp each of Fennel, Chia, Flax and Poppy Seeds

Preheat oven to 400 F. In a food processor, pour in whole wheat flour, AP flour, salt, onion powder and pulse to combine. Add chilled cubed butter and pulse till it resembles coarse meal. Add water and pulse until the dough comes together. Remove and shape the dough into a flat disk and place between two pieces of parchment paper. Roll dough out until 1/4 inch thick, lift paper, sprinkle seeds on top of the dough, then place parchment paper back on top and roll with a rolling pin to press seeds into the dough. Remove paper and cut into crackers 1/2 in x 2 in sticks or use cookie cutter to make into shapes.

Place crackers on a parchment lined baking sheet and bake for 18-20 minutes. 8. Cool and serve.

*To Freeze: After step 6, place the cut out shapes on a baking sheet and freeze for 20 minutes. Remove from freezer, place in a Ziploc bag, label and freeze for up to 4 months. When ready to bake, follow steps 7-8 adding an additional 1-2 minutes baking time.

CHIA SALSA CRUDA

• ½ tsp. Chia seeds
• 4 cups diced fresh tomatoes, drained, reserving any liquid
• 2 Tblsp extra-virgin olive oil
• 1 tsp. minced garlic
• ¼ tsp. grated lemon zest
• 2 tsp. balsamic vinegar
• 1 tsp. fig vinegar
• 1 tsp. balsamic vinegar (optional)
• ½ tsp. salt
• ½ tsp. salt

Combine chia seeds and tomato liquid in a small bowl; let stand 10 minutes. In a large bowl, combine oil, garlic, and lemon zest. Whisk in vinegars. Add tomatoes, salt, pepper, and tomato liquid - chia seed mixture; mix well and let stand 15 minutes for flavors to blend. Serve over pasta, fish, lettuce, or chicken, or with whole wheat crostini.

CHIA SAUSAGE OR MEATBALLS

• ¾ cup non-alcoholic red wine
• 2 Tblsp finely minced garlic
• 2 Tbs ground chia seeds
• 1 Tbs fennel seed
• ½ tsp. dried basil
• ¼ tsp. dried oregano
• ¼ tsp. dried thyme
• ¼ tsp. freshly ground black pepper
• 2 tsp. seasoned salt
• ½ tsp. crushed red pepper flakes
• ¼ cup chopped fresh parsley
• 2 lbs ground Turkey Breast

In large bowl combine nonalcoholic red wine, garlic, and chia seeds. Set aside and allow chia seeds to swell for 30 minutes. Add remaining ingredients except for turkey and mnmix well. Add turkey and mix until well blended. In a large nonstick pan, cook sausage in either patty form or bulk form until slightly brown and stir to crumble. Drain and serve or cool and refrigerate.

*Variation: Makes great Italian meatballs for sandwiches or to go with pasta by adding 2 egg whites and ½ cup breadcrumbs to the wine. Scoop or roll into 1 oz. meatballs and place in a shallow baking pan. Bake 375 degrees for 20 minutes or to an internal temperature of 165. Remove and serve or cool and refrigerate. Yields 40 1oz meatballs.

SUPER GARLIC DRESSING

• 1 T Good Cause Wellness Chia Seeds
• 3 T water
• 2 cloves garlic
• 1 T mustard powder
• 2 T raw apple cider vinegar
• 2 T extra virgin olive oil
• 1 t sea salt

Let the chia seeds sit in the water for a few minutes until they become gelled. Grate the garlic with a very fine grater such as the Microplane. Add the garlic into the chia gel. Add the mustard powder, vinegar, oil and salt. Whisk until well combined. If it is thicker than you'd like, add a little more water. This is also good with lemon juice in place of the vinegar. Serve over any type of salad.