Real Food:

With Chia Seeds

A recipe guide for inspiration
gluten free
dairy free
soy free
low carb
unrefined

For more about us, lots more
recipe inspirations and to
purchase products, visit us at:
realfoodsource.co.uk
includingcake.com
Whats the deal with chia seeds?
Salvia hispanica, commonly known as chia, is a species of flowering plant in the
mint family, native to central and southern Mexico and Guatemala. Chia is grown
commercially for its seed, a food that is rich in omega-3 fatty acids. Chia seeds also
contains fibre, protein, antioxidants, and minerals such as potassium, magnesium,
calcium and iron.
Chia has unique hydrating and endurance properties; the hydrophilic seeds can
absorb up to ten times their weight in water, and that gelling factor physically slows
down the process by which our bodies convert soaked chia seeds carbs into simple
sugars.
Chia seeds when mixed with water also creates a binding gel that can be used for
replacing egg in baking, a chia egg for those who cant or dont eat eggs.
Chia seeds are typically small ovals with a diameter of about 1 mm, they are very
neutral in flavour with a subtle nuttiness and can be used whole or ground depending

gluten free on preferred texture. They do not need to be ground to take advantage of their full
nutritional benefits.
A few reasons to consume chia:
dairy free Chia seeds are gluten free
The seeds are high in dietary fibre
They contain 20% Omega 3 ALA, with an excellent Omega 3 to 6 ratio when
soy free compared with other nuts and seeds.
The are a complete protein with all 8 essential amino acids
low carb They are high in calcium
They are high in antioxidants

unreFined
For lots more healthy recipe inspirations and to purchase our
chia seeds, visit: www.realfoodsource.co.uk
Chia Seeds: How can I use them?
Chia seeds are very versatile, here are our top 7. Make your own chia jam with mashed berries.
ten favourite ways to eat them, check out the
recipes in this book for more details: 8. Use as an attractive topping to sweet and
savoury foods.
1. Simply blend them into smoothies as a great
post workout hydration source. 9. Mix into your homemade energy bars.

2. Sprinkle onto cereal, they make a great addition
to porridge.
3. Add to liquid or pureed fruit to make a chia
pudding.
10. Use the seeds both whole or ground for
different textures. Ground seeds create a more
intense gelling effect.

4. Add a little water to form a gel as an egg

replacement when baking.

5. Add a small amount directly to your home made

baking, they work great in breads (add them like
you would poppy seeds).

6. Add them to traybake mixes and granolas.

Just keep it real people!

 Recipe collections:
We created this e-book as a living resource that we will continue to add to over time.
Please feel free to download and share with others at your leisure and pop back for
updates. As we intend the book to grow we have not included a specific list of recipe
contents but have instead simply grouped recipes into their basic types for added clarity.
For more about us, lots more
recipe inspirations and to All recipes are intended to be user friendly and time efficient...Simple is often the best!
Indeed many recipes take just 5 or 10 mins to throw together. All recipes are based
purchase products, visit us at: around a gluten free lifestyle, however you will note that in some recipes oats have
realfoodsource.co.uk been used. For a truly gluten free recipe, please use certified gluten free oats since non
certified oats may have trace gluten from cross contamination. Similarly all recipes are
includingcake.com dairy free but milk/yoghurt can obviously be used anywhere a non dairy milk/yoghurt is
noted.

Wed love you to get involved too... so if there is a recipe type you would like us to
explore please get in touch to let us know. (We cant guarantee well be able to pull
Conversion notes: it off but well do our very best to try!) Wed also love to see what you come up
with, so if youve made one of our recipes... get in touch with a pic!)

This book covers: Breakfast!

P.S The measurement conversions should be used as
a guide only, though you will find that the majority of
the recipes dont require a high level of precision!
Savouries!
Disclaimer:
Sweets!
We are not nutritional experts and whilst we seek to offer a range of healthy ingredients and recipes to cater for a
variety of dietary needs we do not offer medical advice or endorse any specific nutritional benefits or programme.
We encourage you to do your own research and experimentation to find the lifestyle that works best for you.
 Breakfast!

Just keep it real people!

 Blackberry & Apple Chia Porridge
This makes the best of seasonal fruits, combining the juiciness of berries with a
little syrup for a beautiful topping. The chia adds a great texture and thickness

Serves 2

Ingredients:
1 cup oats
1 1/2 cups non dairy milk of choice (plus extra to suit, we used our coconut milk)
2-3 tbs chia seeds
1 tsp cinnamon
1 small apple grated
1 small apple chopped
Large handful blackberries
1 tbs coconut syrup

Method:
Add the oats, milk, chia, cinnamon and grated apple to a medium saucepan
and simmer for 5 minutes (or until preferred consistency- I like my oats only just
cooked) Add extra milk to achieve desired consistency- the amount of chia you
use will impact this.

In a separate frying pan cook the apple chunks- or you can just add them into
the porridge along with the rest of the ingredients at the beginning if you are not
fussed about having them as a chunky topping.

Add the cooked apple and blackberries on top (I add the blackberries cold) then
drizzle with coconut syrup to taste. Add an extra dusting of cinnamon if desired!
 Overnight Oat Cookies
These are soft and cakey cookies...think porridge in cookie form, great for taking
with you for breakfast on the run. You can add in any seeds or nuts you fancy!

Makes approx 12 cookies

Ingredients:
1 cup oats
1 cups non dairy milk of choice (we used our coconut milk)
3 tbs coconut syrup*
cup chia
tsp cinnamon
--------
cup melted coconut oil
cup mix ins- raisins, chocolate chips, nuts, seeds etc.

Method:
Mix the oats, milk, coconut syrup, chia and cinnamon together well in a medium
bowl. Allow to sit over night (or for a few hours) the mixture should be very thick
and gloopy.

Heat the oven to 180C and mix the coconut oil through the mixture along with
any desired mix-ins. Taste the mixture and add a little extra sweetener if needed.

Place dollops of the mixture onto a lined baking sheet and flatten. Bake for 10-15
mins until golden. The cookies will only crisp up a little.

*Note: To achieve a crisper cookie you may try using 2-3 tbs of coconut sugar
instead of the syrup.
 Goji Chia Smoothie
Perfect for a post-workout drink or an energising breakfast! Packed with
antioxidants and the hydrating properties of the chia and coconut water

Serves 1-2

Ingredients:
1 large banana
1 cups coconut water
1 heaped tbs chia
2 tbs goji berries
1 tsp baobab powder

Method:

Blend all ingredints together until totally smooth, thick and creamy. Sprinkle
some extra chia or gojis on top if desired.
 Almond Breakfast Balls
The perfect grab-and-go breakfast and snack on the run... pure and simple,
unrefined and packed with good fats and protein to power you on

Makes 8 balls

Ingredients:
150g dates
50g almond paste
50g pumpkin seeds
50g whole almonds
15g whole chia seeds
10g blanched ground almond flour
5g baobab powder (optional)
5g cinnamon (optional)
Pinch of sea salt if desired

Method:
Pre-grind whole almonds to desired chunky texture and set aside. Blend dates
with almond paste until smooth. Add all remaining ingredients and pulse to mix
evenly.

Scoop into balls or bars and chill until firm. Store in the fridge or in a cool place
in a tight container for a couple of weeks.
 Savouries!

Just keep it real people!

 Chia Tomato Spaghetti Sauce
The chia creates a lovely thickness in this recipe, it clings to the pasta or the veggie
noodles like a tradional chunky tomato pasta sauce

Ingredients:
2 tsp argan oil
400g (large tin) chopped tomatoes
2 tbs tomato puree
1 tsp mixed dried Italian herbs
2 garlic cloves- crushed
1 small white onion- chopped
Handful of fresh herbs- chopped (I used basil but parsley would also work)
2 tsp ground chia seeds (ground ensures a smoother texture)

Method:
Fry the onion and garlic in the oil for approx. 5 minutes until softened.

Add all ingredients other than chia and fresh herbs. Simmer for 10 minutes stirring
occasionally. Add the chia and fresh herbs during the final 2 minutes of cooking.

Serve immediately over the spaghetti of whatever type of noodle you choose.
Options: try wheat pasta, brown rice pasta or even courgette noodles!
 Chia Pizza Crust
The chia seeds help bind the pizza base. It will be a little delicate but robust
enough to add any toppings you wish

Serves 2-3

Ingredients:
150g buckwheat flour
50g extra fine almond flour
1 tsp baking powder
2 tbs whole chia seeds
2 tsp seasoning of choice
tsp salt to taste
150g non dairy yoghurt (or yoghurt if not dairy free)
Up to 50ml water

Pizza toppings: I used a tomato puree and hummus mix for the base and topped it
with thinly sliced veggies.

Method:
Mix the dry ingredients together in a medium bowl and then add the wet
ingredients, adding the water last to achieve a lightly stickly dough consistency.
With floured hands gently flatten the dough onto a floured and lined baking sheet
pressing the dough into a large thin circle (or two smaller circles) approx. 5mm
thick.

Bake at 180 degrees celcius for 5 mins to seal the surface. Add pizza toppings of
choice and continue to bake for approx.10mins until the toppings are cooked and
the edge of the crust is golden. Note: you can freeze the part baked crusts for
future use.
 Carrot and Coriander Burgers
Light and flavoursome... change up the herbs and spices for endless variety.
Instead of Indian spcies why not try sundried tomatoes and fresh basil!

Serves 2

Ingredients:
1 cup cooked quinoa
cup coarsely grated carrot (approx. 2 medium carrots)
cup fresh coriander- coarsely chopped
1/4 tsp garam masala
1/4 tsp salt and pepper to taste
3 tbs extra fine almond flour
3 tbs ground chia
approx 1/4 cup hot water
extra water if needed

Method:
Mix the almond flour with hot water in a small bowl and mix to form a thick paste.
Mix all remaining ingredients together adding the paste last. Add a little extra
water if needed to assist the binding of the mixture. (I used approx cup total
water)

Get your hands into the mixture and form small flattened patties, place these on a
lined or greased baking sheet. The mixture will be a bit delicate but should easily
form patties that hold together well whilst baking and being turned over once.

I didnt use any oil to coat the patties as they tasted great without, but feel free
to use a light coating for extra crispness if you prefer. Bake them for approx. 30
minutes at 180C until lightly golden.
 Tortilla Wraps
Flexible enough to wrap around your favourite fillings, best served warm or
reheated if eating at a later time.

Serves 2 (approx 6 wraps)

Ingredients:
cup extra fine almond flour
cup buckwheat flour
3 tbs starch (I used arrowroot)
tsp baking powder
tsp salt
tsp garlic powder
Other seasonings as desired to taste (I kept my tortillas plain)
3tbs ground chia seed mixed with cup warm water
1 tbs coconut oil
1 cup warm water

Method:
Mix dry ingredients together and then add wet ingredients and mix well to form a
batter of yoghurt consistency.

Lightly oil a frying pan and once hot add a dollop of batter spread thinly (quickly!)
and fry the tortillas as you would a pancake. Cook them for 2-3 mins on one side
then flip and finish with a minute on reverse.

Serve immediately, or if making in advance simply warm through in the oven or

microwave before serving. These are best eaten within 24 hours. I have not tried
freezing them but I imagine that would work, making sure they are separated with
parchment.
 Sweets!

Just keep it real people!

 Layered Up Bressert Bowl
Another spin on the overnight oats served for breakfast or dessert. Layer up
with fruit, yoghurt and chia pudding... or why not make it a dessert with
chocolate, cookies or cake crumbles between the fruit and chia layers!

Serves 1

Ingredients:
1/3 cup oats
1 small grated apple or mashed banana
1 cup non-dairy milk (we used almond milk made from our almond paste, just
blend to desired consistency with water and go!)
A small squeeze of lemon juice (only if using apple to prevent browning)
A little coconut syrup if serving for dessert.

-----
2 tbs chia seeds
cinnamon or vanilla (or other flavours)
1/2 cup non dairy milk
-----
Breakfast layers: Berries/banana/nuts/seeds/yoghurt to your preference
Dessert layers: Fruit, chocolate, cookies or cake chunks to preference

Method:
Mix the oats and grated apple/banana,lemon juice, syrup and milk in a tub or
bowl. Mix the chia seeds, cinnamon/vanilla and milk in a seperate bowl and set
both aside in the fridge.

Layer up in a bowl as desired. Best serve chilled.

 Summer Chia Shake
A real thick and creamy shake or pudding... perfect as a summer dessert or
snack. Grinding the chia seeds creates an extra super smooth and thick texture!

Ingredients:
1 medium ripe banana
2 cups non dairy milk (adjust to preference)
1 tbs cacao powder
1 tbs fine coconut flour
tsp vanilla powder
2 tbs ground chia seeds
2 tsp coconut syrup
tsp cinnamon

Method
Blend all ingredients together until smooth. Pour into glasses and chill for a few
minutes for a thicker cooler shake.

Note: to make a thicker chia pudding in a bowl, increase the chia to 3-4tbs and
serve in 2 or 3 ramekins.
 Summer Fruit Slaw
The cucumber adds a refreshing twist but you can use all fruit... a spiralizer gives
a curly whirly dish. Marmalade instead of jam would give a zesty sauce!

Serves 1

Ingredients:
cup cucumber noodles
cup apple noodles (or more cucumber)
cup rhubarb noodles (cook briefly for best texture)
cup mango noodles
----
1tbs sugar free berry jam
2 tbs non-dairy yoghurt
2 tsp chia seed
Extra fruit/berries to decorate as desired.

Method:
Mix the yoghurt with the sugar free jam and chia seeds and set aside to thicken
slightly.

Prepare the fruit and cucumber noodles and place in a swirl in a serving plate/
bowl leaving a well in the centre. Spoon the chia mix into the centre of the slaw.
You can use a spiralizer or julienne peeler to create the noodles.

Decorate with berries to serve as desired. You could also add a sprinkle of
cinnamon, vanilla bean powder, cocoa, coconut, nuts..... experiment away!
 Chia Soft Serve
Soft Serve ice cream is a perfect way to serve fruit... kids and adults both love it.
Reminiscent of ice cream and summer desserts we all love!

Serves 2

Ingredients
1 cup non-dairy yoghurt of choice or thick coconut milk
1/4 cup chia seeds (plus extra to sprinkle serving if desired)
1/2 cup chopped frozen fruit - strawberry, mango or banana work best
Spices to complement the fruit. e.g a large pinch of vanilla

Extra fruit, chocolate, granola etc. for optional topping

Method:
Blend all ingredients together to achieve a smooth thick consistency. Freeze for
a short while to firm up further. Scoop out and serve immediately as it will melt
quickly.
 Chia Jam
Sugar-free jam with a super healthy chia seed kick to boot. This is the perfect
topping for all kinds of desserts and snacks

Makes 1 small pot (approx. 100-150ml)

Ingredients:
1 cup berries (I used strawberries)
1 tbs chia seeds
Approx.1 tsp coconut syrup to taste
1-2 tbs water (if necessary to achieve desired texture)

Method:
Mash/blend all ingredients together to achieve a fairly smooth or very smooth
consistency. Store in fridge for a minimum of 30 mins before serving to allow time
to thicken up.

Will keep in the fridge for a week.

Note: the seeds look like fruit seeds, but to avoid the seedy texture you could
grind them first and then add to the berry puree. This would work with other fruit
although fruits with a high pectin content would work best.

Options: serve over pancakes, yoghurt, ice cream, porridge or spread and go!
 About us
In 2011 the Real Food Source was established, offering
For more about us, high quality foods suitable for those with specific dietary
requirements who wanted to optimise their health through
recipes and products diet and nutrition. All products are gluten, dairy and soy free
and not what you will easily pickup at the supermarket. Most are also certified organic
check out: ingredients. It was also important to the Real Food Source that tips and recipes for using
realfoodsource.co.uk these more unusual products were offered so that everyone can find ways to enjoy a
healthy diet and find it easier to avoid processed and highly refined foods. RealFoodSource
includingcake.com looks to source the very best products that it can from around the world and offer them to
customers at the very best prices, often half that of similar branded products. The focus is
maximum food quality with minimum fancy packaging and food hype.

At around the same time across the other side of the British Isles, Including Cake was
gluten free launched: a vegan wholefood recipe blog focusing on real foods to optimise wellness.
The Including cake philosophy was based on a growing realisation of the importance

dairy free of plant based whole foods, along with the desire to enjoy what we eat and not feel as
though we are depriving ourselves. However, in everyday life often what we most enjoy
goes against what our bodies most need to be healthy.
soy free A collaboration was born. A shared philosophy in providing the products and the
knowledge to the people to embrace health and optimise wellness.

low carb
unreFined Just keep it real people!
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Real Food:
with Chia Seeds
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