Tropical Papaya Chia Pudding

Tropical Papaya Chia Pudding - A simple and nutritious breakfast escape! Meal prep, blood sugar stabilizer, and healthy fat friendly!

During the summertime, I want to eat all the tropical fruits - mango, dragon fruit, coconut, guava, pineapple, you name it!

But one of my favorite tropical fruits that I can’t seem to get enough of these days are papayas! Now, I have noticed that people don’t typically put papaya in their grocery cart. They either have no clue what to do with them or they don’t want to buy a large semi-expensive fruit and worry if they will like the taste or not. Well, I am here to give you the low down on this sweet tropical “nectar of the gods” fruit while providing my favorite go-to breakfast recipe!

Before I unpack the nutritional value, papaya - when eating ripe, is sweet and has a flavor comparable to a melon. If you pick unripe papaya, you may have little to no flavor at all. 

Tip: Papaya is fully ripe when it is bright yellow so look for papayas that are mostly yellow and a little green to fully ripen at home from the grocery store! Also look for firm, smooth skin, and heavy for their size. 

Now that you know how to pick ripe papayas, here are the nutrition facts:

• Immune system booster as it contains an absorbent amount of vitamin C.

• When eating a balanced amount, papaya has a hypoglycemic effect on the body which decreases blood glucose levels. 

• Plays a major role in fighting inflammation as it contains the enzyme, papain, which is a group of proteins that help regulate inflammation. 

• Bloating or constipation issues? The high fiber and water content help to improve digestion by reducing bloating and easing constipation while encouraging regular bowel activity. 

So now that we have established that papayas are pretty amazing, let’s dive into my go-to breakfast recipe - chia pudding! Even though we know that papaya is a fruit, it still contains an adequate amount of natural sugar. So to make sure we are balancing our blood sugar for the morning, we are pairing this fruit with protein and healthy fats that come from the chia pudding mixture. You can use any chia pudding recipe as the base for this recipe, but I like to #levelup with canned coconut milk, vanilla extract, and fresh ginger! The ginger is my favorite part if you like a more Thai inspired dish but if you don’t, that’s okay! Keep it simple with just vanilla extract. 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Tropical Papaya Chia Pudding - A simple and nutritious breakfast escape! Meal prep, blood sugar stabilizer, and healthy fat friendly!

Ingredients

• 4 Tbsp chia seeds

• ½ cup of canned coconut milk

• 1 tsp vanilla extract

• 1 tsp freshly grated ginger (optional)

• ½ cup papayas (diced)

Garnish

Shredded coconut flakes, fresh lime, bee pollen, raspberries, honey

Directions 

1. Soak the chia seeds with minced ginger (optional), vanilla, and milk for at least an hour or overnight - stirring occasionally until a gel forms. You can make your chia seed pudding thicker or thinner by reducing/adding liquid. You can also use your favorite plant-based milk for this recipe as well! 

2. Pour the chia seed pudding into 2 serving glasses, top with diced papayas and top with the garnishes. 

3. Store in the fridge as a leftover, enjoy chilled or at room temperature. Great for breakfast, dessert, or a snack! 

Notes

• Don’t have papaya? That’s okay! Use whatever tropical fruit that pairs well with ginger like mangoes, pineapple, kiwi. This recipe is very versatile and any fruit/topping combination will work as long as you have the chia pudding ratio right! 

• Need more protein? Add a scoop of collagen peptides to the mixture and add ¼ cup more milk to the mixture. You can also drizzle nut butter over chia pudding when ready to eat.

Brownie Batter Banana Bread Muffins

Brownie Batter Banana Bread Muffins - These double chocolate banana bread muffins are delightful treats made with whole food ingredients for a guiltless pleasure. Paleo-friendly, grain-free, dairy-free, and naturally low in sugar. 

Who doesn’t love a fun mashup! *No pun intended! I have combined my two favorites into one magnificent treat, paleo banana bread, and chocolate! And while I may have used different ingredients, these muffins are still paleo-friendly and naturally lower in sugar. 

What I love about these muffins, is that they arguably taste like dessert! It’s hard to believe they are nutritious enough to be considered a snack, pre-workout fuel, or a great addition to your morning smoothie! 

Bonus: these muffins freeze beautifully! The reason why I point that out is that these are now my go-to snack. I just pop one muffin in the microwave for 20 sec, or leave one out to thaw, a dollop of dairy-free unsweetened yogurt, and top with fresh bluebs and cinnamon. The best sweet snack!

As I said earlier, these muffins honestly taste like a dessert! But if you would like a more substantial muffin, then add ½ cup gluten-free oats to the batter. You can tell in the pictures which one is the oatmeal muffin version. Both are tasty and satisfying! 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Brownie Batter Banana Bread Muffins - These double chocolate banana bread muffins are delightful treats made with whole food ingredients for a guiltless pleasure. Paleo-friendly, grain-free, dairy-free, and naturally low in sugar. 

Ingredients

• 1 cup paleo flour

• 2 large bananas (ripe)

• ½ cup unsweetened cocoa powder

• ¼ cup dark chocolate chips

• ¼ cup avocado oil

• ¼ cup coconut sugar

• 2 eggs

• 2 tbsp dairy-free unsweetened yogurt

• 1 tsp vanilla extract

• 1 ½ tsp baking soda

• ¼ tsp pink himalayan sea salt

• ¼ tsp ground cinnamon

Optional: heartier muffin, add ½ cup GF oats

Directions

1. Preheat the oven to 350 degrees. Spray muffin tin with nonstick cooking spray or add muffin liners to a muffin tin (about 10). 

2. In a medium bowl, whisk together the dry ingredients minus the chocolate chips. 

3. In a separate bowl, mash bananas using a fork until you get a smooth and liquid consistency. Add the rest of the liquid ingredients and mix until smooth and creamy.

4. Add wet ingredients to dry ingredients and mix until just combined. Gently fold in chocolate chips. 

5. Divide batter evenly into muffin tins, sprinkle each muffin with a few more chocolate chips and bake for 25-30 minutes or until the toothpick comes out clean. 

6. Cool muffins for 5 min then remove and transfer to a wire rack to finish cooling. Muffins are best served warm and even better the next day. Makes about 10 muffins.

Notes

• If you want a heartier muffin, add ½ cup GF oats! Just make sure the batter is still a pourable consistency and not too dry and thick. If it is, then slowly add in yogurt.

• Muffins are freezer friendly! Simply place in a ziplock bag or airtight container and freeze for up to 3 months. When ready to eat, microwave for 20-30 seconds or thaw out. 

• Ingredient brands I love for this recipe: paleo flour, dark chocolate chips, yogurt. 

Foolproof Shakshuka

Foolproof Shakshuka - A classic Middle Eastern dish where poached eggs are nestled in a hearty, spiced tomato sauce. This simple one-pan meal can be made for breakfast, brunch, lunch, or dinner! 

Shakshuka - such a fun word! If you have never heard of it, shakshuka comes from Arabic, meaning, “a haphazard mixture” or “all mixed up.” This delicious Middle Eastern dish is “mixed up” with sauteed vegetables, spices, tomatoes, and poached eggs. 

To make this foolproof, you only need a skillet for this recipe. You start by sauteing vegetables and/or breakfast sausage in the skillet, throw in some spices to toast, then add in tomatoes for the flavors to meld. Simmer the mixture to allow the flavors to build as well as to allow excess liquid to evaporate. 

You then create little pockets in the stew, crack a few eggs directly into the mixture, and then place the skillet in the oven. Garnish with fresh herbs, cheese, red pepper flakes and serve it hot with flatbread or crusty bread. That easy! 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Ingredients

• 4 eggs

• 1 medium zucchini (cubed)

• 1 lb brussels sprouts (shaved)

• ½ cup cherry tomatoes (halved)

• ½ red onion (diced)

• 2 cloves garlic (minced)

• 1 package (12 oz) breakfast turkey sausage 

• 1 can 28 oz fire-roasted crushed tomatoes

• ½ cup crumbled feta or vegan feta

• ½ tsp smoked paprika

• ½ tsp cumin

• Dashes of red pepper flakes (omit if sensitive to spice)

• Salt and pepper to season

Directions

1. Preheat the oven to 375 degrees. 

2. In a large oven-safe skillet, cook breakfast sausage over medium heat. When the sausage is finished cooking, drain the oil from the sausage and set to the side. 

3. If the skillet has about a tablespoon of oil leftover from the sausage, leave in the skillet; otherwise, add about a tablespoon of oil to the skillet. Once the pan is warm again (continue cooking on medium heat), add onion and garlic and saute until onions are translucent, about 4 minutes. 

4. Add zucchini, brussels sprouts, and cherry tomatoes. Continue cooking, stirring often until the vegetables are cooked, about 4-6 minutes. Add smoked paprika, cumin, S&P, and red pepper flakes. 

5. Pour in the crushed tomatoes with their juices and the cooked sausage. Stir, and let the mixture come to a simmer. Reduce the heat as necessary to maintain a gentle simmer, and cook for 5 minutes to give the flavors time to meld.

6. Turn off the heat. Taste (careful - hot!), and add salt, pepper, or additional spices as necessary. Use the back of a spoon to make a well near the perimeter and crack the egg directly into it. Gently spoon a bit of the tomato mixture over the whites to help contain the egg. Repeat with the remaining 4-5 eggs, depending on how many you can fit in the skillet. Sprinkle salt and pepper over the eggs. 

7. Carefully transfer the skillet to the oven and bake for 8-12 minutes, checking often once you reach 8 minutes. You know when the eggs are done when the egg whites are an opaque white and the yolks have risen a bit but are still soft. They should still jiggle in the centers when you “shimmy” the pan. (Keep in mind, the eggs will continue to cook after you pull the dish out of the oven.)

8. Transfer the hot skillet to a heat-safe surface like the stove. Top with crumbled feta, fresh cilantro/basil leaves, and more red pepper flakes, if desired. Serve in bowls with crusty bread on the side or on its own. 

Notes 

I like using these turkey sausage brands. Applegate and The Great American Turkey Co.

Sweet Potato Waffles

Sweet Potato Waffles - Made with only two ingredients and ready in less than five minutes, these sweet potato waffles are naturally gluten-free and paleo-friendly.

At first, sweet potato toast was my obsession… now it’s sweet potato in waffle form! When I visited friends and family in Atlanta last month I ate at many burger joints. When ordering a burger, I would have to order it naked (no bun). After the second burger joint, ordering a burger with no bun got boring real fast and I ended up loading on fries because I was so hungry. 

But then I thought, why not combine fries into a bun that can be healthy, gluten-free, and fun?! And here we are ladies and gents… sweet potato waffles!

To be honest, I feel weird adding this recipe to the blog because it is just too easy to make. Made with only two ingredients, you literally can’t go wrong.

For a more savory sweet potato waffle, you can add seasonings like salt, pepper, garlic powder, and smoked paprika. For a sweeter waffle, you can add cinnamon, pumpkin spice, chai spice, and coconut sugar. 

Either way, these waffles are very versatile. I like making two batches of this recipe so that I can freeze the leftover waffles and have extra on hand for #sundaymealprep. These waffles freeze beautifully and retain freshness after popping them in the toaster to reheat.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Sweet Potato Waffles - Made with only two ingredients and ready in less than five minutes, these sweet potato waffles are naturally gluten-free and paleo-friendly.

Ingredients:

• 1 large sweet potato 

• 2 eggs (whisked)

• 1 Tbsp oil

Add-ins: 

• Sweet version: add cinnamon, pumpkin spice, chai spice, or coconut sugar

• Savory version: add salt, pepper, garlic powder, smoked paprika

Directions: 

1. Remove the skin of the sweet potato by using a peeler. Finely grate sweet potato until you have about 1 to 1 ½ cup grated sweet potato. 

2. Drain liquid from sweet potato and add to a small bowl.

3. Add whisked eggs, oil, and preferred seasoning mixture. 

4. Heat a small waffle maker and spray with oil. Using a cookie scooper, scoop about a tablespoon of sweet potato mixture and smooth into a flat circle in the waffle maker. 

5. Cook for about 2-5 minutes or until fully cooked through and golden brown.

6. Makes about 5-6 small waffles. 

Notes: 

• Store in the refrigerator for up to a week in an airtight container. Can be frozen and popped into the toaster to reheat. 

• Small waffle maker I use

Everything Bagel & Lox Socca Pizza

Everything Bagel and Lox Socca Pizza - Where socca bread meets bagel and lox! Gluten-free, dairy-free, and grain-free! 

Summertime = traveling so let me take you to southern France, the home of the socca bread. While strolling through the markets in France, you will find socca (healthier than pancakes) everywhere. Socca is made with 4 simple ingredients: chickpea flour, water, salt, and olive oil. As you can see, socca is free from gluten, dairy, and grain while being high in fiber and protein. 

Chickpea flour is simply grounded chickpeas and is minimally processed. You can purchase chickpea flour or make your own! If you are making your own chickpea flour, you can boost the nutritional value by using sprouted chickpeas! Like other beans and legumes, soaking and sprouting makes them easier to digest. 

Because it’s so easy to make, you can play around with the recipe. For example, you can keep the recipe plain for chili, soups, and stews. Add rosemary, oregano, and thyme for more italian recipes, or add honey for a sweet treat! 

For this recipe, I combined two of my favorite things into one dish - socca and lox and bagel. For the bagel part, I simply added red onions and everything but the bagel seasoning into the socca batter. I’m just going to tell you - this… on its own… is pure heaven! But of course if you want to take it up a notch, add smoked salmon with fun toppings like arugula, capers, lemon wedges, tomatoes, olives, red onion... the list goes on and on! 

Before you recreate this simple and easy dish, here are a few tips when making socca:

• Unless you are making a truly authentic socca cooked in a copper plate over a wooden stove, cast iron skillet is the way to go.

• Too many times I undercook socca because I worry that it will burn. You will know when it’s time to take the skillet out of the oven when the edges start to brown and pull away from the pan. 

• This may be a given but after you preheat the skillet, remember that it’s as hot as fire so please use mitts! (I might have burned myself a time or two…)

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Everything Bagel and Lox Socca Pizza - Where socca bread meets bagel and lox! Gluten-free, dairy-free, and grain-free! 

Ingredients

Normal socca

• 1 cup chickpea flour

• 1 cup water

• ½ tsp sea salt

• 1 ½ Tbsp EVOO

Everything bagel socca 

• Normal socca ingredients

• 1 Tbsp everything bagel seasoning

• ⅓ cup sliced red onions

Toppings

• Smoked salmon

• 1 handful fresh arugula

• 2 Tbsp capers

• Lemon wedges

• ½ tomato sliced

• 1 handful fresh dill

• Dairy free cream cheese

Directions

1. In a medium bowl, add flour, water, salt, and EVOO. Mix ingredients together and let sit for 30 minutes. 

2. In the meantime, preheat oven to 425 degrees; prepare other ingredients while the oven is preheating.

3. Place a cast iron skillet in the oven for 15 minutes. This will give your skillet enough time to get really hot and will ensure even cooking.

4. Take the skillet out using oven mitts and add about 1 Tbsp of EVOO. Turn the oven to broil and pour batter into skillet. Sprinkle red onion slices and bagel seasoning over mixture and place back into the oven for about 7-10 minutes or until cooked through (Edges should pull away from the pan and should be brown).

5. Once cooled, top with lox toppings and enjoy!