Muffin in a Bowl
Great “go to” recipe for a quick and easy morning healthy “muffin in a bowl” that is super-filling, super healthy, and delicious too! Click here to find try this fantastic breakfast recipe!
Dr. Uma’s Autumn Spiced Apple Chia Pudding
It’s not challenging to have all of these ingredients in your home at all times. Below is the recipe for Uma’s autumn spiced apple chia pudding. (Feel free to use any type of milk for this. Full-fat canned coconut milk is our favorite. You can customize this recipe to your liking and using seasonal ingredients too!) Watch Nurse Kathleen and Dr. Uma create this in the kitchen!
- 1 can of coconut milk
- 1/3 cup chia seeds
- 1 apple, diced
- 1 tablespoon cardamom
- 1/2 teaspoon cinnamon
- 1/4 teaspoon ground ginger
- 1 teaspoon vanilla extract
- 1 teaspoon rose water
- Add ins/options
- 1/4 or more cup fresh or frozen and/or dried fruit of your choice
- A handful of nuts
- Spring/Summer: 2 blended dates, cinnamon, blueberries, pumpkin seeds, cinnamon, fresh peaches, chopped almonds
- Fall/Winter: 1 tbsp honey, pumpkin pie spice, 2 tbsp canned or steamed pumpkin, walnuts, 3 blended dates, pumpkin pie spice, dried cranberries, chopped almonds
Mix everything together in a refrigerator-safe container. (Using a wire whisk makes it easy to mix, but a fork will do just fine!) Wait a few minutes before eating to allow the seeds to soak up the milk. Then, stir everything else in.
Tip: This keeps very well in the refrigerator for up to a week. It can be portioned out into individual containers for a breakfast on the go. To make the base a bit uniformly sweet, you can blend 1-3 dates in a blender with the milk for about 30 seconds until incorporated. Note that blending destroys fiber, which protects our bodies, so keep this to a minimum.
Dr. Uma‘s “disclaimer” with her recipes:
While I love to eat, I’ll be the first to admit I did not grow up a “foodie” nor as a cook. (In fact, my mom pampered me as a child, cooking for me and barely asking me to lift a finger to help. I barely had a clue as to how to make rice or tea/coffee until I was well into my thirties!) And when I finally did start to cook on my own, creating healthy food was my last priority. In fact, I developed a penchant for baking, and quite clearly remember my “go-to” comfort foods/recipes were apple crisp, lemon squares, and oatmeal cookies!
All this is to say, my interest in cooking has definitely evolved, and I’m still working hard to be an even better cook for myself, for my health, and for the health and wellness of my friends, family, and patients. So when I share recipes with you here, on this website, it’s not to make claims that I am a “super chef” or anything even remotely like that. It’s just to share that if I can do it, anyone can.
And I don’t tend to use precise measurements when I cook at home. Like my mom, I tend to be somewhat spontaneous as I cook, creating and modifying as I go. I try to recollect flavorful memories from my childhood, travels near and far, and often “play around” with recipes after “Googling” ideas and ingredients online.
For instance, I shared a recipe for an Ecuadorian travel-inspired avocado chickpea red onion salad here. I suggested using 3 avocados, but you might like it more or less! Or, you might like more red onion or no black pepper! Some of you might like to add in some garlic and/or cherry tomatoes! Now that I’m typing this….. I’m thinking adding some mint could add a fresh taste too!
One of the best parts of cooking is the fun you’ll have learning to experiment. Half the fun is making edible mistakes and sharing your recipes for helpful hints and collaboration too!
Here’s to cooking for health!