Vanilla Chia Pudding

Vanilla Chia Pudding

Combine in a lidded container:
2 cups vanilla unsweetened almond milk
6 tbsp chia seeds
2.5 tbsp maple syrup
2 tsp vanilla extract

Mix with a spoon. Store covered in refrigerator for at least 4 hours before consumption (the longer you wait, the thicker it will become).
The chia will soak up the almond milk, thicken, and create a pudding.

Serve plain, topped with fruit, granola, or however you like it. 

Simple and delicious!

Maple Glazed Salmon

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Benefits of salmon: Salmon contains polyunsaturated fats. These fats inclue omega-3 and omega-6 fats. Omega-3 fats are important for proper brain and immune system functioning. Additionally, omega-3 fats aid in brain, nerve, and vision development in young children. Omega-6 fattys acids are also extremely important to our health. Omega-6’s promote immune health, blood clotting, and regulating our genes.

 
Simple, easy, and tasty glaze:
Ingredients
2 tbsp maple syrup
1 tbsp Dijon mustard
1/2 tbsp molasses

Directions:
1. Mix the three ingredients together.
2. Brush onto salmon before cooking.
3. Bake salmon in the oven at 425F for ~10 minutes (until fish flakes easily).

This glaze will be enough to coat 2 fillets.

For more information on fish and omega-3’s visit: dietitiansofcanada.ca or eatrightontario.ca

Find out about Flax!

FlaxFlax contains many healthy benefits including it’s protein, fibre (soluble and insoluble fibres) and omega-3 fatty acid content (usually found in fish sources). Therefore, it is a great idea to incorporate flax into your diet. There are three different forms of flax for consumption: seeds, ground flax, or flaxseed oil.

Flax seeds can be added to smoothies, granola, cereals, baked goods etc. Flax meal can be used in baking to add flavour and nutrient content. Flax can also come in the form of flaxseed oil, generally used to make salad dressings. It is not wise to cook with flaxseed oil as the nutrient content is diminished under high heat.

So what type of flax would be most beneficial to add into your daily routine? 
Ground flax! aka flax meal

Why is ground flax the best form? 
Ground flax is made from the grinding of flax seeds which allows for easier absorption of nutrients throughout the body. It provides the body with a great source of fibre therefore, helping to maintain regular bowel-movements and keep a healthy digestive system. Incorporating even a tablespoon of flax into your regular muffins, breads, and cookies recipes will add nutrients and many health benefits.

Ground Flax Nutrient Content (per 1 tbsp):
Calories: ~36 cals
Protein: 2g
Fibre: 3g
Omega-3 Fats: 2.46g ALA (alpha-linoleic acid)

Flaxseed oil is great to use in making salad dressings as the omega-3 fatty acid content greatly increases in the oil form (2.59g ALA per 1 tsp!).

To refresh your memory on the importance of ALA in the diet check out my Food Fact of the Day on Chia Seeds