Beetroot, Spinach and Feta Salad Recipe

Beetroot, Spinach & Feta Salad Recipe

The health benefits of beetroot

We have a thriving garden this year.  One of the vegetables we’re growing is beetroot.  Beetroot is, as the name suggests, a root vegetable.  It has multiple health benefits:

  • Nutrients include folate (Vitamin B9), manganese, potassium, iron and Vitamin C
  • Improves blood flow and reduces blood pressure
  • Low in calories – one beet has only 43 kCal
  • Versatile – eat raw, cooked or pickled.  The leaves may also be eaten
  • Contains 8-10% carbohydrates, but doesn’t cause a sharp rise in blood glucose levels.  Therefore they are suitable for diabetics.  However they contain fructans, so they are not suitable for low FODMAP diets
  • High in fibre (2-3%)

Source:  Healthline

Beetroot growing in our garden
Beetroot growing in our garden

How to Roast Beetroot

One of my favourite ways to eat beetroot is roasted.  This retains the flavour and doesn’t add fat, salt or sugar to the beets.  Here are the simple directions:

  1. Cut off any leaves, stems and roots.  Scrub the skin with a vegetable scrubbing brush
  2. Wrap the beet in Alfoil.  Use a large piece of Alfoil – it should be enough to wrap the beet in two layers of foil 
  3. Bake in the oven for 45mins – 1 hour depending on the size of the beet.  This large beet took one hour at 200 degrees celsius.  I don’t roast beets on their own, I just put them in a tray and cook them at the same time as other food.
  4. Open the foil up carefully to allow the steam out.  Allow beet to cool
  5. Peel skin of beet with a paring knife
  6. Cut beet into cubes.  Add to salads for colour, texture and flavour
Roasting beetroot, step by step
1. cut off stems and roots.  Scrub skin with a vegetable brush  2. wrap beetroot in a piece of Alfoil (large enough to wrap beet twice)  3. Roast for 45 mins - 1 hour in oven 200 deg celcius  4. Allow to cool then peel with a sharp knife.  Cut into cubes
Roasting Beetroot – Step by Step
1. cut off stems and roots. Scrub skin with a vegetable brush
2. wrap beetroot in a piece of Alfoil (large enough to wrap beet twice)
3. Roast for 45 mins – 1 hour in oven 200 deg celcius
4. Allow to cool then peel with a sharp knife. Cut into cubes

Beetroot, Spinach and Feta Salad Recipe

Ingredients

  • 2 roast beetroot, cubed
  • 2 cups baby spinach, washed
  • 60 g Reduced Fat Feta Cheese, cut into small pieces or cubed
  • 20 ml Greek Salad Dressing or Vinaigrette
  • 1 Lebanese cucumber, cubed
Beetroot, Spinach and Feta Salad - Basic Recipe
Beetroot, Spinach and Feta Salad – Basic Recipe

Optional Ingredients – choose one or more

  • 1 cup roast pumpkin or sweet potato
  • 20 olives
  • 2 tablespoons pine nuts, or sunflower kernels or pumpkin seeds (roasted)
  • 1 cup cherry tomatoes
  • 1 cup snow peas

Combine ingredients.  Serves two

Total calories per serve 130 kCal (for basic recipe)

Carbs 12.6 g

Fat 5.2 g

Protein 9.2 g

Beetroot, Spinach and Feta Salad with optional Roast Pumpkin
Beetroot, Spinach and Feta Salad with optional Roast Pumpkin
Beetroot, Spinach and Feta Salad Recipe

Beetroot, Spinach and Feta Salad Recipe

Christina Henry
An easy, nutritious recipe which may be customised to suit your taste with optional extra ingredients.
Prep Time 30 mins
Cook Time 1 hr
Total Time 1 hr 30 mins
Course Main Course, Salad, Side Dish
Cuisine Mediterranean
Servings 2 people
Calories 130 kcal

Equipment

  • Vegetable Scrubbing Brush
  • Alfoil
  • Sharp knife
  • Colander
  • Serving Dish

Ingredients
  

  • 2 roast beetroot cubed
  • 2 cups baby spinach washed
  • 60 g Reduced Fat Feta Cheese cut into small pieces or cubed
  • 20 ml Greek Salad Dressing or Vinaigrette
  • 1 Lebanese cucumber cubed
  • OPTIONAL INGREDIENTS: CHOOSE ONE OR MORE
  • 1 cup roast pumpkin or sweet potato
  • 20 olives
  • 2 tablespoons pine nuts or sunflower kernels or pumpkin seeds (roasted)
  • 1 cup cherry tomatoes
  • 1 cup snow peas

Instructions
 

  • Combine ingredients. Serves two

Notes

Beetroot, Spinach and Feta Salad Recipe
The basis of this healthy salad is roast beetroot, baby spinach and feta cheese.
Total calories per serve 130 kCal (for basic recipe)
Carbs 12.6 g
Fat 5.2 g
Protein 9.2 g
Keyword Easy, Healthy

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Healthy Breakfast Options to Start Your Day

Healthy Breakfast Ideas

Breakfast is the Most Important Meal of the Day

It has often been said that breakfast is the most important meal of the day.  A healthy breakfast can energise you and nourish your body with important nutrients so that you perform at your optimum capacity. 

The morning rush can lead people to choose convenience food which can be a poor choice, or skip breakfast altogether.  I have compiled a list of healthy easy breakfast choices to start your day, so that you perform at your optimum best.

Quick, Easy Breakfast Choices

  • Smoothies (see my favourite recipe below) – 340 kCal
  • Cereal with low fat milk, yoghurt and a banana (see below for the healthiest cereal options) – 300 kCal
  • Smashed avocado on sourdough bread 140 kCal
  • Fruit salad and yoghurt with a sprinkling of granola 250 kCal
  • Wholemeal toast with nut butter and sliced banana – 420 kCal
  • Boiled eggs (may be cooked ahead of time) on wholemeal toast – 270kCal
  • Microwaved porridge satchets – 130 kCal
Blueberry Smoothie Recipe - Blend blueberries, yoghurt, sugar, vanilla extract, reduced fat milk and nutmeg to make a refreshing healthy smoothie
Blueberry Smoothie Recipe (adapted from recipe in Canva)
Blend blueberries, yoghurt, sugar, vanilla extract, reduced fat milk and nutmeg to make a refreshing healthy smoothie

Healthy Breakfast Options that Require Preparation 

  • Poached eggs on wholegrain toast – 356 kCal 
  • Homemade granola or muesli 
  • Healthy feta and spinach muffins (see my favourite recipe below) 167 kCal
  • Rolled oats, skim milk and honey – 242 kCal
  • ½ avocado on a slice of sourdough bread with grilled tomatoes or mushrooms – 258 kCal
  • 2 slices Short cut bacon, grilled with a poached egg, grilled tomato and steamed spinach – 312 kCal
  • Overnight oats (see my favourite recipe below) – 160 kCal
Overnight Oats Recipe
Combine oats, shredded coconut, dried fruit and nuts, oat bran, milk powder, salt, cinnamon, Greek yoghurt and water.  
Leave overnight.  Make in batches, stores well in pantry
Overnight Oats Recipe
Combine oats, shredded coconut, dried fruit and nuts, oat bran, milk powder, salt, cinnamon, Greek yoghurt and water.
Leave overnight. Make in batches, stores well in pantry

Cooked Breakfast Options 

Many people prefer to start their day with a cooked breakfast but often choose fried bacon and eggs over healthy alternatives. Your serving of bacon and eggs can be made healthier by:

  • Poaching the eggs
  • Using short cut bacon
  • Use a non-stick frypan with a spray of olive oil
  • Drain the bacon by placing it on a paper towel before serving
  • Add cooked vegetables to the plate – tomatoes, spinach and mushrooms are popular choices
Spinach and feta egg muffin recipe
Whisk egg, milk and salt and pepper.  Pour over baby spinach and feta cheese.  Top with grated cheese and bake. Delicious hot or cold
Spinach and feta egg muffin recipe
Whisk egg, milk and salt and pepper. Pour over baby spinach and feta cheese. Top with grated cheese and bake. Delicious hot or cold

Healthy Cereal Choices

Cereal is a popular choice, but many commercial cereals are not healthy, because they are high in sugar and saturated fat.  The unhealthiest cereals contain up to 30g sugar per 100g cereal, or 3 teaspoons sugar per serve.  They may be sabotaging your weight loss goals on a daily basis.  Read more in this article by dietician Claudia Cramer.

A healthy cereal provides nutrients and leaves you feeling full for longer.  It is an excellent source of wholegrains, antioxidants and gut friendly fibre.  Many breakfast cereals are fortified with other ingredients such as B group vitamins.  Eaten with dairy products such as milk and yoghurt, they will also supply much of your daily calcium needs.

Choose cereal by reading the food label.  Look for cereals with the following:

  • Low in sugar – less than 10g per 100g cereal.  Watch for hidden sugars which may be listed as fructose, maltose, honey, fruit juice concentrate, corn syrup, caramel or invert sugar, dried fruit
  • High in fibre – >10g per 100g.  Fibre is gut friendly and fills you up, leaving you satisfied for longer
  • 50% Wholegrains
  • A high health star rating
  • Low in saturated fat – <3g per 100g

The healthiest cereals in Australia are:

  • Barley + Freedom Foods
  • All Bran Kelloggs
  • Simply Fibre Muesli Food for Health
  • Active Balance Buckwheat & Quinoa Freedom Foods
  • 5 Grain & Seed Granola Carmans
  • Plus Fibre Uncle Toby’s
  • Shredded Wheat Uncle Toby’s
  • Organic Honey Roasted Almond Bircher Muesli Macro
  • Wholegrain Mini Bites Be Natural
  • Great Start 5 Grains & Seeds Woolworths
  • Gourmet Porridge Carmans
  • Guardian Kelloggs
  • 10+ Natural Muesli Sunsol

Your morning cereal should be served with protein such as Greek yoghurt to provide a healthy start to the day.  An alternative to cereal are my chocolate chia pots, which combine chia wholegrains with cacao and almond milk for a sweet healthy treat.

Choose healthy breakfast cereal - low in sugar and saturated fat, high in fibre (50% wholegrains) and high in health star rating
Choose healthy breakfast cereal – low in sugar and saturated fat, high in fibre (50% wholegrains) and
high in health star rating

RECIPES

Blueberry Smoothie Recipe

Blueberry Smoothie Recipe

A healthy smoothie to start your day
Prep Time 5 mins
Total Time 5 mins
Course Breakfast, smoothie
Cuisine Smoothie
Servings 1
Calories 340 kcal

Equipment

  • Blender

Ingredients
  

  • 1 cup blueberries fresh or frozen
  • 2 teaspoons white sugar Optional. May use alternative sweetener if desired
  • 1 container plain yoghurt 227g or 8 oz
  • ½ teaspoon vanilla extract
  • ¾ cup 2% reduced fat milk Use dairy free alternatives if vegetarian or vegan
  • teaspoon ground nutmeg

Instructions
 

  • Blend the blueberries, yoghurt, milk, sugar, vanilla and nutmeg in a blender until frothy
  • Scrape down the sides of the blender with a spatula occasionally
  • Serve immediately

Notes

340kCal per serve.  Sugar may be omitted.
Blueberry Smoothie Recipe
A healthy smoothie recipe to start your day
Keyword Breakfast, Easy, Healthy, Smoothie
Overnight Oats Recipe

Overnight Oats Recipe

Christina Henry
A healthy overnight oats recipe to start your day. May be made in batches.
Prep Time 10 mins
Resting time in refridgerator 8 hrs
Total Time 8 hrs 10 mins
Course Breakfast
Cuisine Healthy
Servings 1
Calories 235 kcal

Equipment

  • Measuring cups and spoons
  • Air tight containers or mason jars

Ingredients
  

  • cup instant oats
  • 2 teaspoons oat bran
  • 2 teaspoons milk powder
  • 1 teaspoon brown sugar optional
  • teaspoon cinnamon
  • Pinch salt
  • 1 tablespoon shredded coconut
  • 2 tablespoons dried fruit or nuts of your choice
  • ¼ cup Greek yoghurt
  • ½ cup cold water

Instructions
 

  • Mix all the dry ingredients well
  • Place in a mason jar or other container with lid until you’re ready to use
  • Mix in water and yoghurt. Shake jar/container
  • Leave in refrigerator overnight

Notes

Multiply quantities to make a batch (the quantities above are for one serve)
I usually make one week’s worth at a time.  The dry ingredients are approx. 160kCal,  mixed with yoghurt and water the total is 235kCal.
Overnight Oats Recipe
A healthy breakfast to start your day. This overnight oats recipe may be made in batches and stored in the pantry until needed. Mix with yogurt and water and leave overnight in the refrigerator.
Keyword Breakfast, Easy, Healthy
Spinach and Feta Egg Muffin Recipe

Spinach and Feta Egg Muffin Recipe

Christina Henry
A healthy muffin recipe that may be eaten for breakfast or lunch. Serve hot or cold. Multiply the ingredients depending on how many muffins you need. The ingredients listed are for one muffin. Keeps in the refrigerator for 3 days.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Breakfast, Lunch
Cuisine Healthy
Servings 1
Calories 167 kcal

Equipment

  • Whisk
  • Muffin Tin
  • Oven

Ingredients
  

  • 1 egg
  • 20 g feta cheese crumbled
  • 1 tablespoon shredded tasty cheese
  • ¼ cup baby spinach Wilted in microwave or boiling water
  • 1 teaspoon milk
  • Salt and pepper to taste

Instructions
 

  • Spray a muffin tin with oil spray
  • Heat oven to 220 degree celsius
  • Whisk egg, milk, salt and pepper
  • Place feta and spinach in a muffin tin (it’s easier if the spinach has been wilted in boiling water and drained well)
  • Pour egg mixture over feta and spinach
  • Sprinkle shredded cheese on top
  • Bake for 20 minutes. Serve hot or cold

Notes

Spinach and Feta Egg Muffin Recipe
A healthy recipe for Spinach and Feta Egg Muffins. May be eaten hot or cold, for breakfast or lunch.
Multiply ingredients and make in batches. The quantities above are for one muffin (I usually make 4 – 6 at a time)
I also eat these at lunch time with a salad
Keyword Breakfast, Easy, Healthy, Lunch, Spinach and Feta Egg Muffins

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Healthy Snack Ideas

Keep on Track with your Healthy Diet with these Ideas for Snacks

It can be very difficult to keep on track with your healthy diet and often the biggest blow-out is caused by the snacks we eat. Some snacks have as many calories as a full meal and the food is often high in salt, saturated fat and sugar. Before you know it, you are hungry again and reaching for another packet of chips. This post will give you some healthy snack ideas that are easy to prepare.

I have put together a list of snacks which are filling, nutritious and healthy. Snacking on each of these options will improve your diet, rather than detract from it.

This post may contain affiliate links which means I may receive a commission, at no extra cost to you, if you make a purchase through a link. Please see my full disclosure.

Healthy snack ideas, nutritious and filling snacks
Healthy snack ideas, nutritious and filling snacks

Snacks under 200 Calories

  • 28 grams mixed nuts
  • Capsicum cut into strips with 85 grams guacamole
  • 100 grams Greek yogurt with 1/2 cup berries
  • 1 cup cucumber slices with 100 grams hummus
  • 1 piece of fresh fruit
  • Chia pudding – see my recipe for directions
  • 2 boiled eggs
  • 1 cup Edamame (steamed unripened soya beans)
  • 25 mixed olives
  • Miso soup
  • 1 tomato, 28 gram feta cheese, drizzled with 1 tablespoon olive oil
  • 1 egg on toast
  • Homemade vegetable soup – see my recipe for directions

Snacks under 300 Calories

  • Apple slices and 1 tablespoon peanut butter
  • 5 celery sticks and 60 gram cottage cheese
  • 3 corn thins with 1/2 avocado
  • 1 cup cherry tomatoes and 60 gram mozarella cheese
  • 60 gram piece of cheese
  • 100 gram ricotta cheese and sliced pear
  • strawberries dipped in melted dark chocolate
  • Banana, 1/4 cup Greek yogurt and 2 tablespoons nuts

I hope you enjoy these healthy snack ideas. You may also like the following recipes and guides:

You can also find more information on eating a healthy diet, and weight loss, at Healthy Diet and Recipes.

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Super Spinach Salad Recipe

This is the salad recipe that I have used many times over. It is delicious, versatile and healthy. The basis for it is just three ingredients, then you can customise it to suit your taste. I named it Super Spinach Salad Recipe because the ingredients have many health benefits. Full of vitamins and fiber, a serving of the basic salad is only 30 calories. I ate this salad (with variations) nearly every day when I was on my weight loss diet, with excellent results. See this article for more.

Basic Spinach Salad Recipe

  • 60g baby spinach ( or approx. 2 cups, or half a bag of spinach from the supermarket
  • 250g cherry tomatoes (or two large tomatoes cut up)
  • 1/2 continental cucumber (or 1 Lebanese cucumber)

Method

Rinse spinach in a colander. Break off stems and remove leaves that are blemished. Wash tomatoes and add to spinach. Cut up the cucumber and add to spinach. Place in an airtight container in the fridge. It will last about 4 days.

30 kCalories per serving, total recipe 90 kCalories. Serves 3 for mains, 5 for side dish. 2g Protein, 6g Carbohydrate, 0g fat

Super Spinach Salad Recipe:  the basic ingredients are baby spinach, tomatoes and cucumber
Super Spinach Salad: the basic recipe is baby spinach, tomatoes and cucumber

Now Customise!

Optional extras

  • olives
  • feta cheese or shredded low fat tasty cheese (see note at bottom of recipe)
  • red onion
  • avocado
  • roast baby beetroot, skinned and diced
  • celery
  • corn kernels
  • snow peas
  • carrot
  • red capsicum
  • cos lettuce
  • radishes
  • sprouts
  • nuts, e.g. pine nuts, sliced almonds, pistachios
  • seeds, e.g. quinoa, flax seed, sunflower seeds
  • dressings, e.g. vinaigrette, Greek or Italian salad dressing, low fat mayonnaise
  • lean protein – grilled chicken breast, low fat ham or bacon (grilled), tin of tuna in low fat sauce, boiled egg
  • fruit, e.g. mango, apple, pear, dried fruit such as apricots or cranberries
  • herbs, e.g. parsley, chives, mint

My favourite combinations

Basic recipe plus:

  • olives, feta cheese and Greek dressing
  • chicken breast, avocado, snow peas
  • Feta cheese, baby beetroot, celery
  • cos lettuce, boiled egg, low fat mayonnaise
  • small can of tuna in sun-dried tomato and onion (John West brand, 99% fat free)
Super Spinach Salad Recipe with a Mediterranean twist:  Feta cheese, olives and Greek Salad Dressing
Super Spinach Salad with a Mediterranean twist: Feta Cheese, Olives and Greek Salad Dressing

Meal Prep Idea

Make the basic salad, divide into 3 portions. Each portion is your lunch. Take the extras to work separately and add just before you eat it, then the salad won’t go limp and soggy.

Alternative way of serving: take a wrap to work, and combine all ingredients as a burrito

A healthy burrito using the Super Spinach Salad recipe, ham, corn kernels and shredded cheese in a wrap
A healthy burrito using the Super Spinach Salad, ham, corn kernels and shredded cheese in a wrap
Super Spinach Salad Recipe

Super Spinach Salad

midlifestylist
This is the salad recipe that I have used many times over. It is delicious, versatile and healthy. The basis for it is just three ingredients, then you can customise it to suit your taste.
Prep Time 10 mins
Cook Time 0 mins
Total Time 10 mins
Course Appetizer, Salad, Side Dish, Snack
Cuisine American, Australian, British
Servings 3 People
Calories 30 kcal

Equipment

  • Colander
  • Sharp knife
  • Bowl

Ingredients
  

  • 60 g baby spinach or approx. 2 cups, or half a bag of spinach from the supermarket
  • 250 g cherry tomatoes or two large tomatoes cut up
  • 1/2 continental cucumber or 1 Lebanese cucumber

Instructions
 

  • Rinse spinach in a colander. Break off stems and remove leaves that are blemished. Wash tomatoes and add to spinach. Cut up the cucumber and add to spinach. Place in an airtight container in the fridge. It will last about 4 days.

Notes

Super Spinach Salad Recipe
Consisting of just three basic ingredients, this easy healthy salad may be customised in multiple ways to suit your taste.
OPTIONAL EXTRAS
olives,
feta cheese or shredded low fat tasty cheese (see note at bottom of recipe),
red onion,
avocado,
roast baby beetroot, skinned and diced,
celery,
corn kernels,
snow peas,
carrot,
red capsicum,
cos lettuce,
radishes,
sprouts,
nuts, e.g. pine nuts, sliced almonds, pistachios,
seeds, e.g. quinoa, flax seed, sunflower seeds,
dressings, e.g. vinaigrette, Greek or Italian salad dressing, low fat mayonnaise,
lean protein – grilled chicken breast, low fat ham or bacon (grilled), tin of tuna in low fat sauce, boiled egg,
fruit, e.g. mango, apple, pear, dried fruit such as apricots or cranberries,
herbs, e.g. parsley, chives, mint
MY FAVORITE COMBINATIONS:
Basic recipe plus:
Olives, feta cheese and Greek dressing;
chicken breast, avocado, snow peas;
Feta cheese, baby beetroot, celery;
cos lettuce, boiled egg, low fat mayonnaise;
small can of tuna in sun-dried tomato and onion (John West brand, 99% fat free);
Super Spinach Salad with Feta Cheese, Olives and Greek Salad Dressing.
MEAL PREP IDEA:
Make the basic salad, divide into 3 portions. Each portion is your lunch. Take the extras to work separately and add just before you eat it, then the salad won’t go limp and soggy. 
Alternative way of serving: take a wrap to work, and combine all ingredients as a burrito, using the Super Spinach Salad, ham, corn kernels and shredded cheese in a wrap
Note: a serving size of feta cheese is 20g, or a piece the same size as your first finger. This equals 53 calories. 2 Tablespoons of shredded cheese = 74 calories
Keyword Easy, Healthy, Vegan, Vegetarian

Note: a serving size of feta cheese is 20g, or a piece the same size as your first finger. This equals 53 calories. 2 Tablespoons of shredded cheese = 74 calories

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Festive Chocolate Chia Pudding Recipe

This is a special occasion chocolate chia pudding recipe that will fit in with your health goals and is easy to make. Chia is a grain that is healthy and nutritious. They are an excellent source of omega-3 fatty acids, antioxidants, fiber, iron and calcium. The recipe includes cacao powder, the unsweetened form of chocolate which is very nutritious. Without all the nasties like sugar and fat that are added to it to make milk chocolate, it has many health benefits. It can improve your memory, reduce heart disease, increase immunity and is an anti-inflammatory and antioxidant. You can find chia seeds and cacao powder in the health food section at the supermarket. I use almond milk for this recipe but you can substitute it for cows milk, soy milk or whichever milk you prefer.

Chocolate Chia Pudding Recipe

vegetarian, vegan skill level: easy

Prep. time 15 mins. Resting time 4 hours Calories: 191kcal

Ingredients (per person)

  • 2 tbsp chia seeds
  • 1/2 cup almond milk
  • 1 tbsp cacao powder
  • 1 tbsp maple syrup
  • 1/2 tsp vanilla extract

INSTRUCTIONS

  1. Mix the chia seeds and milk together in a bowl
  2. Add the remaining ingredients and stir well
  3. Let the chia seed mixture sit for 15 minutes until it thickens. Stir again.
  4. Pour into decorative glasses, e.g. parfait glasses
  5. Refrigerate for at least 4 hours before serving
  6. Top with your favourite berries, cherries or fruit.

NUTRITION INFORMATION

  • Calories 191kcal
  • Carbohydrates 16g
  • Protein 8g
  • Fat 11g
  • Saturated fat 3g
  • Cholesterol 12mg
  • Sodium 56mg
  • Potassium 259mg
  • Fiber 8g
  • Sugar 6g
  • Vitamin A 4%
  • Calcium 28.9%
  • Iron 10.3%

IDEAS FOR TOPPINGS:

  • Cherries
  • Berries
  • Mango
  • Pineapple
  • Peaches
  • Nectarines
  • Apricots
  • Kiwifruit
  • Passionfruit
  • Purees or sauces made from fruit and/or berries
  • Nut butters
  • Dried fruit
  • Cacao nibs or a sprinkling of cacao powder
  • Spices
  • Shredded coconut
  • Candied ginger
  • Muesli or granola
  • Nuts and seeds
  • Creme Fraiche or whipped cream
  • chocolate nibs, sauce or flakes
This is a special occasion chocolate chia pudding recipe that will fit in with your health goals and is easy to make.  Serve in attractive glasses or bowls and decorate with fruit and nuts
Healthy Chocolate Chia Puddings
This is a special occasion chocolate chia pudding recipe that will fit in with your health goals and is easy to make. Serve in attractive glasses or bowls and decorate with fruit and nuts

Images: Left – Christina Henry; Right Bottom – David Disponett, Pexels; Right Top – Pixabay, Pexels

For special occasions you can make the chocolate chia pudding in a martini glass, parfait glass or glass bowl. Decorate with fresh cherries, nuts, strawberries and mint leaves. Dessert doesn’t have to be unhealthy – you can still have a treat while maintaining your healthy diet.

Chocolate Chia Pudding Recipe

Festive Chocolate Chia Pudding Recipe

midlifestylist
This is a special occasion chia pudding that will fit in with your health goals and is easy to make. Chia is a grain that is healthy and nutritious. They are an excellent source of omega-3 fatty acids, antioxidants, fiber, iron and calcium. The recipe includes cacao powder, the unsweetened form of chocolate which is very nutritious. Without all the nasties like sugar and fat that are added to it to make milk chocolate, it has many health benefits. It can improve your memory, reduce heart disease, increase immunity and is an anti-inflammatory and antioxidant. You can find chia seeds and cacao powder in the health food section at the supermarket. I use almond milk for this recipe but you can substitute it for cows milk, soy milk or whichever milk you prefer. Vegetarian, Vegan. Skill level: easy
Prep Time 15 mins
Resting time in refridgerator 4 hrs
Total Time 4 hrs 15 mins
Course Dessert
Cuisine Vegan, Vegetarian
Servings 1
Calories 191 kcal

Equipment

  • Bowl
  • Serving Dish

Ingredients
  

INGREDIENTS [PER PERSON]

  • 2 tbsp chia seeds
  • 1/2 cup almond milk
  • 1 tbsp cacao powder
  • 1 tbsp maple syrup
  • 1/2 tsp vanilla extract

Instructions
 

  • Mix the chia seeds and milk together in a bowl
  • Add the remaining ingredients and stir well
  • Let the chia seed mixture sit for 15 minutes until it thickens. Stir again.
  • Pour into decorative glasses, e.g. parfait glasses
  • Refrigerate for at least 4 hours before serving
  • Top with your favourite berries, cherries or fruit.

Notes

NUTRITION INFORMATION:
Calories 191kcal;
Carbohydrates 16g;
Protein 8g;
Fat 11g;
Saturated fat 3g;
Cholesterol 12mg;
Sodium 56mg;
Potassium 259mg;
Fiber 8g;
Sugar 6g;
Vitamin A 4%;
Calcium 28.9%;
Iron 10.3%
Chocolate Chia Pudding Recipe
Festive Chocolate Chia Pudding Recipe – a healthy indulgent dessert
IDEAS FOR TOPPINGS:
Cherries;
Berries;
Mango;
Pineapple;
Peaches;
Nectarines;
Apricots;
Kiwifruit;
Passionfruit;
Purees or sauces made from fruit and/or berries;
Nut butters;
Dried fruit;
Cacao nibs or a sprinkling of cacao powder;
Spices;
Shredded coconut;
Candied ginger;
Muesli or granola;
Nuts and seeds;
Creme Fraiche or whipped cream;
chocolate nibs, sauce or flakes
Keyword Dessert, Easy, Healthy, Vegan, Vegetarian

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Dessert Grazing Platter

Healthy grazing platter for dessert

Healthy Platter to Serve for Dessert

Most dessert platters are heavy on high calorie food such as chocolate, cakes and sweet biscuits and candy. It can add a massive amount of calories to your intake, especially if it’s at the end of a large meal and alcohol. This is a healthier version of a grazing platter to serve for dessert, that will appeal to most of your guests.

  • Plenty of fresh fruit like grapes, melons, strawberries and mango cheeks
  • unsalted nuts like almonds and cashews
  • dark chocolate is healthier than milk or white chocolate. I included cranberries dipped in dark chocolate by Angas Park. They contain antioxidants and have no added artificial colours or flavours, or preservatives.
  • Greek yogurt
  • dried fruit such as apricots or figs

Options for Entertaining

If you plan to have just one grazing platter, you can combine the above with the savoury grazing platter – cheese, fruit and olives go very well together. At Christmas time, cut the melon with a star or Christmas tree shaped cookie cutter to add a festive touch.

Dessert Grazing Platter - a healthy option to serve your guests.
Dessert Grazing Platter – a healthy option to serve your guests.

Food to Avoid Serving

Try to avoid serving food high in sugar and fat. While being moreish and a crowd pleaser, the aim is to feed your guests healthy food. Avoid serving the following:

  • Chocolate mousse or puddings. Serve my healthy chocolate chia pudding instead
  • Blocks of chocolate or candies. Serve strawberries dipped in dark chocolate instead.
  • Pastries, cakes and sweet biscuits. Serve healthy protein balls or sugar free versions of your favourite cakes and muffins.
  • Salted or caramelised nuts. Serve raw nuts and seeds such as sunflower seeds

Delight your guests at your next gathering by serving them healthy food. They will appreciate the care and attention you make to their health.

Dessert Grazing Platter

Most dessert platters are heavy on high calorie food such as chocolate, cakes and sweet biscuits and candy. It can add a massive amount of calories to your intake, especially if it’s at the end of a large meal and alcohol. This is a healthier version that will appeal to most of your guests.
Prep Time30 mins
Total Time30 mins
Course: Dessert, Grazing Platter
Cuisine: Entertainment, Healthy
Keyword: Dessert, Easy, Entertaining, Grazing Platter, Healthy
Author: midlifestylist
Cost: Varies

Equipment

  • Decorative Platter
  • Sharp knife
  • Christmas cookie cutters (optional)

Materials

  • Plenty of fresh fruit like grapes melons, strawberries and mango cheeks
  • Unsalted nuts like almonds and cashews
  • Dark chocolate is healthier than milk or white chocolate. I included cranberries dipped in dark chocolate by Angas Park. They contain antioxidants and have no added artificial colours or flavours or preservatives
  • Greek yogurt
  • Dried fruit such as apricots or figs

Instructions

  • Assemble the ingredients on a decorative platter. Adjust the quantities according to the number of guests. You may like to serve a Savoury Grazing Platter as well, or add some of the savoury ingredients to this platter

Notes

Healthy grazing platter for dessert
A healthy version of a dessert grazing platter
If you plan to have just one grazing platter, you can combine the above with the savoury grazing platter – cheese, fruit and olives go very well together. At Christmas time, cut the melon with a star or Christmas tree shaped cookie cutter to add a festive touch.

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Savoury Grazing Platter

A healthy savoury grazing platter

A Healthy Version of a Savoury Grazing Platter

Everybody loves a cheese board! They can turn a buffet into something special, and look amazing. This is how to make a savoury grazing platter that is healthy and appealing to most people.

Most grazing platters are heavy on processed meat, cheese and crackers. While tasty, they are high in calories and saturated fat. By serving healthy alternatives, your guests will leave at the end of the evening feeling pleased that they were eating nutritious food rather than ruining their healthy diet. Instead of serving the usual high fat, high calorie cheese platter, try using these healthier versions:

  • low fat ham or roast beef, thinly sliced
  • chicken breast, grilled and cut into bite-sized pieces
  • carrot, capsicum, celery sticks
  • one or two cheeses – I usually use Brie for the soft cheese and a hard tasty cheese. The one shown in the photo is a vintage cheddar cheese I picked up from the Good Food and Wine show. Because it’s a tasty cheese, a small amount packs the flavour in which means you’ll eat less of it
  • cherry tomatoes
  • low carb crackers like these Tribe Organics rice crackers and baked pea crisps from Harvest Snaps
  • Dips and spreads such as hummous and salsa which are healthier than a lot of other dips such as french onion.
  • olives, sundried tomatoes or pickles

Options for Entertaining Guests

You can increase the size to cater for the number of guests you’ll have. You can also put some sweet flavours in like dried apricots, grapes and honey. Nuts such as cashews and almonds go well too. Alternatively, you can make a separate platter for dessert, like my dessert grazing platter.

A healthy savoury grazing platter includes a range of healthy options, and adds nutrients to your overall diet. Options for your cheese platter include vegetables, low fat cheese, salsa and hummus and leave out processed meat, crackers and high fat cheese. Experiment with different combinations of flavours, adding in food that you enjoy. That way, your guests leave your event feeling satisfied, without that ill feeling that comes from eating greasy food.

A healthy savoury grazing platter - healthy options for your cheese platter include vegetables, low fat cheese, salsa and hummous and leave out processed meat, crackers and high fat cheese
A healthy savoury grazing platter.

Savoury Grazing Platter

Everybody loves a cheese board! They can turn a buffet into something special, and look amazing. This is how to make a savoury grazing platter that is healthy and appealing to most people. Most grazing platters are heavy on processed meat, cheese and crackers. While tasty, they are high in calories and saturated fat. Instead, try using these healthier versions
Prep Time30 mins
Total Time30 mins
Course: Grazing Platter
Cuisine: Entertainment
Keyword: Dinner, Easy, Entertaining, Grazing Platter, Healthy, Lunch
Author: midlifestylist
Cost: Varies

Equipment

  • Decorative Platter
  • Sharp knife
  • Cheese knives

Materials

  • Low fat ham or roast beef thinly sliced
  • Chicken breast grilled and cut into bite-sized pieces
  • Carrot sticks, capsicum, celery sticks
  • One or two cheeses – I usually use Brie for the soft cheese and a hard tasty cheese e.g. vintage cheddar cheese A small amount packs the flavour in which means you'll eat less of it
  • Cherry tomatoes
  • Low carbohydrate crackers e.g. rice crackers and baked pea crisps from Harvest Snaps
  • Dips and spreads such as hummus and salsa which are healthier than a lot of other dips such as French onion.
  • Olives
  • Sun dried tomatoes or pickles

Instructions

  • You can increase the size to cater for the number of guests you'll have. You can also put some sweet flavors in like dried apricots, grapes and honey. Nuts such as cashews and almonds go well too. Alternatively, you can make a separate platter for dessert, like my Dessert Grazing Platter.
  • Experiment with different combinations of flavors, adding in food that you enjoy.

Notes

A healthy savoury grazing platter
Healthy savoury grazing platter to serve your guests
Serve healthy food to your guests at your next event.  Entertain with a Savoury Grazing Platter and a Dessert Grazing Platter.  Your guests will appreciate it.
Serve healthy food to your guests at your next event. Entertain with a Savoury Grazing Platter and a Dessert Grazing Platter. Your guests will appreciate it.
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