Posts Tagged ‘avocado’

D.I.Y. Cinco de Mayo

Wednesday, May 5th, 2021

Today is May 5th, Cinco de Mayo in Spanish.  If you go to the SEARCH box on my Home Page and type in Cinco de Mayo, you will come up with several postings, which I don’t wish to repeat, so I thought I would do a little Cooking with the Strings of Your Apron idea and give you options to make your own tortilla/taco/ wrap.

First, choose an organic grain free or corn wrap. I like the SIETA brand of grain free wraps, either almond (supposedly no bee-killing pesticides from their supplier, which I will double check) or Cassava (pictures) or an organic corn flour. If you choose (whole) wheat, make sure it is organic.

Next, choose your ingredients. They do not need to be what I chose, but I am posting the photo and list for you to consider and then add or subtract items of your choosing. For example, traditional tortillas and tacos are made with rice but I decided to use organic, sprouted quinoa because I forgot to put up the rice before I started assembling my ingredients, and quinoa takes only about 15 minutes. The tri-colors also makes the dish visually attractive. I also used a fresh, chopped organic salsa with multiple ingredients from Mom’s Organic, rather than a jar of salsa that is mostly tomatoes.

Below are my choice of ingredients:


On the cutting board are scallions, (non-dairy) cheese slivers, wraps and Castle-Vetrano ripe green olives. (My favorite!)

Next from left to right: yellow bowl of sprouts, orange bowl of artichoke hearts, organic salsa (middle bowl), black beans* and quinoa (Organic and Sprouted) in the two bowls below the olives. *I have tried to sprout black beans with little success, so I do use organic canned beans or organic boxed beans.

The last two larger bowls are mashed organic avocado (with a little lemon juice to prevent oxidation) and organic lettuce.  I assembled the ingredients onto the warmed tortilla wrap like this:

1. First, I spread some mashed avocado on the wrap.

2. Then I placed a leaf of lettuce.

3. Next I added some cooked black beans and quinoa, topping the tortilla with sprouts and scallions. (I placed the olives and artichoke hearts on the side.

4. Then I folded my concoction and enjoyed eating it, with some beans and quinoa falling out of the tortilla because I piled on too much!

(Feel free to add salt, pepper and/or cayenne to your taste. I decided not to use the non-dairy cheese slices and just munched on these.)

Here’s a photo of my lunch, with the (unwrapped) tortilla on the upper left.






I also cooked an artichoke (upper right), pulling off the leaves and dipping them in the leftover, mashed avocado, and I combined the quinoa with the black beans (lower right hand foto) for another dose of Cinco de Mayo tomorrow.

Happy, healthy eating for this May holiday!

CHIA Seeds for Healthy Hearts

Sunday, February 10th, 2019

When I co-owned a health food store in Central PA, I purchased a “chia pet,” which was a small animal made of ceramic, with tiny holds on its body. I would soak my chia seeds until they were “gummy,” and then spread the soaked seeds all over the animal’s tiny holes. In a few days, I had fur in the form of chia sprouts. They are still available, as this photo I just found on the internet shows.  Little did I know then that they were packed with nutrition.

I also Googled Chia for its nutritional benefits and this is what I found on the ‘net in, But this list is only an excerpt, so I urge you to go to the website for a description of each of these points.

Nutrients in CHIA seeds:

  1. High in omega 3 fatty acids, which are linked “with heart health, reducing cholesterol, supporting brain and eye health, and with reducing inflammation.”
  2. High in fiber, with the whole or ground seeds providing about 40% of fiber, with 6 grams per tablespoon, much higher than brown rice, oats, and whole grain wheat fiber.
  3. High in calcium with more than 600mg of calcium per 100gr. About 2 tablespoons could provide 190 mg of calcium, which is about equivalent to a regular-size container of yogurt.
  4. Source of complete protein, that is, with all the essential or vital amino acids.
  5. High in antioxidants and phytochemicals, including quercetin and kaempferol, plus high ORAC rating (oxygen radical absorbance capacity).

Health Benefits of CHIA Seeds:

  1. Keep you feeling full longer
  2. Support your digestive track
  3. Improve your level of cholesterol
  4. Improve your blood sugar levels
  5. Are anti-inflammatory
  6. Good for vegetarians/vegans
  7. Protect the liver (as well as the heart)At the end of the article is this statement: “So now you know about their benefits, why not make yourself a tasty chia pudding for breakfast tomorrow?”                                                                         Joie’s RAW Healthy Crunch

    …….which is exactly what I did, using organic freeze-dried fruits from Joie’s Crunch. I met the enthusiastic owner, Joie Altabet, at a farmers’ market in Las Vegas when we visited my son last November during the Thanksgiving holiday. To learn more about Joie’s excellent products, go to (The photo above is from her website.)

Here is my first chia pudding using Joie’s freeze-dried, organic raspberries, but I made it again using the freeze-dried, organic strawberries, since I felt the raspberry seeds would not be pleasant for some people, since puddings are usually smooth, not crunchy. I used the same proportions for the strawberry pudding, but forgot to take a photo. I think I ate it up before thinking about a photo! Iloved the taste and even the texture, although the strawberry pdding was smoother.

CHIA Fruit Puddings

(Feel free to use any of Joie’s freeze-dried fruits or berries (raspberry, strawberry, mango, etc.)

Utensils: Blender, bowl for soaking, measuring cup, serving bowl
Prep. Time: 15 – 20 minutes
Cooking Time: None!
Categories: Vegan, Gluten Free, Can be No Sugar Added as an option


1/2 cup Joie’s freeze dried fruit
1/2 cup coconut water or unsweetened fruit juice of choice”
2 Tablespoons (white) CHIA seeds
Dash of stevia or maple syrup (optional)
Unsweetened shredded coconut


  1. Place liquid, CHIA seeds, and berries or fruit in liquid right in the blender.  Allow to soak for 15 minutes.
  2. After soaking, blend until smooth, adding stevia or maple syrup, if you wish.
  3. Spoon into serving dish and sprinkle with coconut. Serve as is or chill before serving. (single serving)

Applesauce CHIA Pudding

This pudding uses Joie’s organic dried apples plus Vermont Village’s thick, organic applesauce.

Utensils: Blender, bowl for soaking, measuring cup, serving bowl
Prep. Time: 15 – 20 minutes
Cooking Time: None!
Categories: Vegan, Gluten Free, Can be No Sugar Added as an option


3/4 cup Joie’s freeze-dried, organic apples
2 Tbl. (white) CHIA seeds
1 cup apple juice or other liquid of choice
2 Tbl. organic applesauce
Cinnamon for topping


  1. Place one cup juice in blender; add CHIA seeds and the freeze-dried apples. Allow to soak for 15 minutes.
  2. After soaking, add applesauce* and puree the mixture until smooth.
  3. Spoon into a serving bowl and sprinkle with cinnamon. Serves one or two room temp or place in fridge for later.
    *Note: Vermont Village applesauce is very thick. If using thinner applesauce, you may need less liquid. Or try organic apple butter, which is also thick.


ABC* Pudding
*Avocado, Banana, CHIA Seeds

Note: Many people do not realize that avocado is actually a fruit, and in this pudding, it disappears so you don’t even realize it’s there, but you do get the benefits of this healthy fat.

Utensils: Blender, bowl for soaking, measuring cup, 2 small serving bowls or ramekins
Prep. Time: 15 – 20 minutes
Cooking Time: None!
Categories: Vegan, Gluten Free, Can be No Sugar Added as an option


one cup coconut water (or other liquid, such as almond milk)
one small or 1/2 large, ripe, organic banana
one cup Joie’s freeze-dried organic, avocado pieces
2 Tbl. unsweetened cocoa or carob powder
1 Tbl. honey or 1/2 Tbl. maple syrup
Semi-sweet (vegan) chocolate chips


  1. Place freeze-dried avocado pieces in the blender with liquid and allow to soak for 25 minutes.
  2. After soaking, add cut banana, cocoa or carob powder, and sweetener.
  3. Blend until smooth. Depending on your palate, you can add more cocoa or carob powder for a very thick pudding. Top with semi-sweet chocolate chips.
    Note: This makes about 1 1/2 cups, so I spooned the pudding into two small, ramekins.


I also used Joie’s freeze-dried mango to make a CHIA smoothie, but will save that for another posting.