Teri Gentes
  • HOME
    • Disclaimer
  • ABOUT
    • SPONSORS
    • WHOLE-SELF HEALTH WELLNESS PARTNERS
    • CONTACT
  • EVENTS | COACHING
    • COACHING PACKAGES
    • RETREATS, WORKSHOPS, SEMINARS >
      • Retreats at KISMET
      • Wellness Programs
      • Eating Essentials Series
      • Healthy Living for Life
      • Coporate Seminars - Workshops
      • Cooking workshops
      • E-book: EASY RECIPES TO HEAL INFLAMMATION
  • RECIPES
    • APPETIZERS and DIPS >
      • Almond Date n Rosemary Appetizer
      • Baba Ganoush - Eggplant Dip
      • Black Bean Salsa Dip
      • Faux Tuna Bruschetta
      • Cauliflower Drumsticks - roasted!
      • Chunky Guacamole
      • Hummus - A fabulous basic recipe
      • Mediterranean Tapenade
      • Nori Rolls - Vegan Nut Pate filled
      • Salad Rolls with Satay Sauce
      • Raw Nut n Seed Sushi Rolls
      • Roasted Beet Hummus
      • Rosemary Hummus
      • Sassy Mango Salsa
      • Sassy Salsa
      • Spicy Roasted Beet n Cashew Creme Dip w/ Zataar
      • Spicy Sweet Potato Lentil Sunbutter Hummus
      • Spring Pea n Mint Hummus
      • Stuffed Mushroom Veggie Caps
      • Vegan Raw Nut Pate Tapas
    • BEVERAGES & COCKTAILS >
      • Almond Coconut Milk - non-dairy
      • Double Chocolate Spanish Coffee
      • Early Morning Alkaline Elixir
      • Golden Matcha n Mocha Latte
      • Iced Cafe Matcha-Cino
      • Maple-Nut Banana Shake
      • Margarita - The Watermelon Classic
      • The Best Sangria - Authenic
      • The Classic Martini
      • Vanilla n Caramel Malted Maca Latte
    • BREAKFASTS & BREADS >
      • Banana Walnut Muffins
      • Berry Berry Chia Bowl w/ Strawverry n Balsamic Compote
      • Best Ever Morning Magic Muesli
      • Breakfast Torte - tahini, molasses, cacao crunch
      • Breakfast Pizza with SUNBUTTER
      • Buckwheat Pancakes w/ SunButter Maple Creme
      • Cashew Creme Parfait
      • Cheesy Tofu Scramble
      • Chia Parfait with Cherry Compote
      • Chocolate Chia Parfaits - Overnight
      • Cinnamon Kissed SunButter n Coconut Granola
      • Cacao & Banana Chia Power Parfait
      • Crazy Good Grainless Granola
      • Creamy Lemon Berry Parfait
      • Criunchy Granola Bark
      • Espresso Parfait
      • Fully Loaded Apple Nachos
      • Granola, Maple Walnut
      • Muesli Mix - Multi-use rawesome yum
      • Nutty, Seedy, Grainy Bread
      • Over-night Double Apple Ginger Oats
      • Pancakes - Crazy Good Coconutty
      • Pumpkin Power Muffins
      • Pumpkin Spiced Butter Parfait
      • Raspberry Rose Smoothie
      • Ris-oat-o (The best oatmeal you'll ever have!)
      • Savory Steel Cut Ris-oat-o Breakfast Bowl
      • ‘The Vegan Avocado McMuffin Breakfast
      • Triple Chocolate Bullet Proof Breakfast Cookies
      • Quinoa Porridge with Caramel Date Jam
    • SMOOTHIES >
      • Chocolate SunButter Smoothie Sundae
      • Green Velvet Squash n Cinnamon Spice Smoothie
      • Evergreen Fig and SunButter smoothie
      • Kiwi Lime Pie Smoothie
      • Mint Pattie Smoothie Bowl
      • Multi Berry Smoothie Bowl
      • Pear and Banana Blast Smoothie
      • Pumpkin Pie Perfection - Smoothie
      • Raw Cacao Banana Butter Smoothie Bowl- vegan heaven!
      • Tart Green Apple Goodness
      • Red Velvet Chocolate Cream Smoothie
      • Simple Smoothie Bowl Basics
      • Super Power Pear Smoothie
    • SEXY SALADS AND DRESSINGS >
      • Asian Toasted Sesame Spinach Salad
      • Avocado Salad
      • Beet Salad w/ pistachios
      • Curried Quinoa and Black Bean Salad
      • Chickpea Salad W/ Creamy Tahini Dressing
      • Creamy Garlic Tahini Dressing
      • Crunchy Warm Walnut Quinoa Salad
      • Fall Harvest Roasted Squash and Kale Salad
      • Mango Chickpea Salad with Blackberry Vinaigrette
      • My Big Fab Greek Salad w/ Faux Feta
      • Salad Rolls w/ Spicy Sunbutter Sauce
      • Salad Dressings - 3 favorites
      • Shades of the Rainbow Super Salad
      • Simple Salsa Black Bean Salad
      • Spinach and Raspberry Salad with Raspberry Viniagrette
      • Spring-Green Salad Dream
      • Super Fresh Berry n Herb Salad
    • STEAMY SOUPS >
      • Butternut Squash Red Lentil Soup
      • Creamy Spiced Carrot Soup
      • Creamy Parsnip Broccoli Soup w/Thai Basil
      • Green Minestrone Soup
      • Italian Kale and Bean Soup
      • Spicy Sweet Potato African StyleSoup
      • Thai Butternut Squash Soup
      • Vegan Cheesy Cauliflower Potato Soup
    • MAIN COURSES - Lunch and Dinner >
      • Better than Bought Pizza
      • Chili Mole- BIG Batch, spicy, smoky
      • Creamy Vegan Risotto
      • East Indian Pasta w/ zucchini noodles
      • Grilled Tofu Cutlets Provence
      • Honey Garlic Tofu Nuggets w/ Spicy Sauce
      • Italian Vegan Meatballs
      • Jamaican Tempeh with Ginger Lime Sauce
      • Latin Scramble
      • Lentil Spinach Patties
      • Maple n’ Pesto Wild Salmon Brulee
      • Marinated Asian Cutletts
      • Morrocan Carrot, Mint, Quinoa Pilaf
      • Mushroom Lentil Loaf and Burgers
      • Pad Thai with black bean pasta
      • Portobello Burgers
      • Provence Cutlets with crisy capers
      • Provencial Wraps Everyone Loves
      • Quesdillas - vegan or veg
      • Quinoa Stuffed Red Peppers
      • Red Thai Coconut Chickpea Curry
      • Refried Black Beans-smoky n spicy
      • Roasted Cauliflower and Walnut Meat
      • Roasted Lentil Walnut Stuffed Portobello Mushrooms
      • Roasted Veggie Torte - shortcut version
      • Tempeh Skewers or Cutlets w/ Satay Sauce
      • Savory Sunflower Pate Collard Rolls
      • Smoky Black Bean Burgers
      • Smokey Walnut Meat Tacos
      • Spicy, Italian Stew
      • Taco Boats with Smoky Taco Meat
      • Tex-Mex Sweet Potato Power Plate
      • The Vegan Margherita Pizza - My way!
      • Vietnamese Salad Rolls w/ Peanut Sauce
    • GRAINS >
      • Forbidden Black Rice
      • Quinoa Pilaf - Toasted & Nutty
    • VEGETABLES >
      • Butternut Squash Patties
      • Crispy Coconut Brussels Sprouts n Coconut, ginger sauce
      • Caramelized Roasted Vegetables
      • Cauliflower Roast with the best Dijon Dressing
      • Divine Smoky Roasted Cauliflower
      • Garlicky Kale Saute
      • Oven Roasted Brussels Sprouts with Dijon Mustard Date Glaze
      • Oven Roasted Potato Bites
      • Pan Sauteed Asparagus w/ garlic
      • Spicy, Sexy, BBQ'D Carrots
      • Swiss Chard - Garlic Sautéed
    • SNACKS, SIDES & MORE SAUCES >
      • Cashew Cacao Clusters
      • Coconut Crunch
      • Coconut Chipotle Kale Chips
      • Crispy Coconut Bacon Bits
      • Gomasio - salt alternative
      • Sensational Cheezie Popcorn
      • Smoky Tempeh Bacon
      • Sweet n Spicy Maple Nuggets
    • SAUCES, SIDES, CHEESE >
      • Amazing Garlic Scape Pesto
      • Asian Ginger Sauce
      • Beautiful Basil Pesto - dairy-free
      • Chimichurri Sauce
      • Cashew Ricotta Cheese - creamy deliciousness
      • Cashew Cheddar Cheese
      • Cashew Parmesan
      • Roasted Red Pepper Sauce - all purpose perfection
      • Peanut Sauce - the best ever!
      • Savory Cashew Creme
      • Savory Red Lentil Wraps
      • Simple SunButter Satay Sauce
      • Smoky Miso n SunButter Sauce
      • Sun-Dried Tomato Cashew Dip
    • SINFREE SWEETS >
      • Apricot Orange Cashew Bars
      • Banana Butter Bites
      • Berry n Chocolate Oatmeal Cookies
      • Blueberry Cashew /Cheesecake w/ blueberry coulis
      • Brownie Bites with SunButter Swirl
      • Carrot Cake w/ cream cheese icing - vegan
      • Chocolate Chip & Toasted Coconut Cookies - gluten and egg free
      • Chocolate Breakfast Bark
      • Chocolate Cheesecake - Dairy-free and Divine
      • Chocolate Orange Date Truffles - dairy-free decadence
      • Chocolate Truffles, walnut and whiskey
      • Chocolate Pots de Creme - Dark and Delicious
      • Chocolate Super Cups with SunButter
      • Coconut Caramel Sauce
      • Coconut Creme Mango Parfait
      • Coconut Whipped Creme
      • Crazy-Good for you Cookies
      • Flourless Espresso Double Chocolate Brownies
      • Frosty Pineapple Slush
      • Frozen Banana Blast wtih a super-food Booster
      • Hazelnut Crunch Truffles
      • Healthy, Heavenly Chocolate Chip Oatmeal Cookies
      • Love Bites - vegan turtles
      • Maple Walnut Ice Creme
      • Paleo, Keto, Vegan Pumpkin Muffins
      • Peppermint Cacao Crunch Power Balls
      • Power Balls - with a little crunch
      • High Protein Banana Walnut Loaf
      • Pumpkin Cashew Cheesecake
      • Raspberry Cheesecake w/ Raspberry Orange Coulis
      • Pumpkin Spiced Sweet Potato Pie - vegan
      • Raw Cacao Brownies
      • Raw Vegan Cashew Crème Parfait
      • Sunbutter Pots de Creme au Chocolate
      • Super Stamina Power Balls
      • Sweet Potato Pumpkin Spiced Pie w/ whipped coconut creme
      • Summer Berry Fruit Crisp
      • Super Hero Protein Balls or Bars
      • Rhubarb & Strawberry Crunchy Crisp
      • Tiramisu - Dairy-free
      • Truffles - chocolate, walnut n whiskey
  • BLOG POSTS
  • HABIT HACKS
  • NEWSLETTER
  • ARTICLES
  • MEAL PLANNING BASICS - MENU IDEAS
  • ONE WINE (or beer, cocktail) One Water!
  • THE SHIFTING LANDSCAPE OF HOME-MADE FOOD AND MEAL MANAGEMENT
  • VIDEOS
Picture
ESPRESSO CHIA PARFAIT

Oh the fragrance and flavor of good coffee.  Really good, organic, decaf coffee!   Why not layer it through your breakfast today with this nutrient dense, plant-strong and protein, fiber, mineral rich chia combo.  The SunButter lends a creamy smooth richness and the bold java taste is sure to add an element of confidence to your day. 

This is wonderful pre-workout (with appropriate digestion time of course) and can even suffice as a healthy dessert.  While you can easily pack this into mason jars for make a-head meals whenever you can, sit down and enjoy your meals without multi-tasking.  Food is both so much more enjoyable this way and easier to digest well and deliver the nutrients more effectively.  Make time to eat great and you will begin to realize you feel great as well. 

  • Dessert or breakfast or snack
  • Serves: 2
  • Dairy, nut and gluten free, vegan
  • Prep time: 10 mins plus  30 mins to
 
INGREDIENTS
4 oz organic espresso strength coffee, decaf preferably or sub with strong Dandy Blend or mushroom coffee
8-10 oz non-dairy milk, as needed
3 tbsp organic SunButter
1 tsp raw honey, to taste
1 serving Sunwarrior mocha or chocolate protein powder
4 tbsp chia seeds
1 tsp vanilla extract
Pinch sea salt, optional
 
GARNISH
Crushed coffee or cacao beans or nibs, toasted coconut, cardamom, berries etc.
 
DIRECTIONS
  1. Warm espresso, milk, SunButter, honey and protein powder in a small pot over low heat just long enough to meld the ingredients together then remove from heat, stir in the chia seeds and vanilla.
  2. Let stand  a minimum of 15 – 20 minutes stirring occasionally to prevent the chia from clumping.  This is best if made the night before enjoying.  
  3. Add more non-dairy milk or honey or protein powder if desired.
  4. Spoon into two serving glasses or bowls and garnish as desired then enjoy.  
 
TERI’S TIP:
  • Garnish as desired and relish is simple goodness.
  • For an indulgent treat rather than vanilla extract, use the seeds of half of a vanilla pod scraped into the milk.
  • Order ingredients from www.rawelements.ca using Teri for 15% off.

Teri Gentes - Whole Self Lifestyle Wellness
International Speaker|Self-care Coach|Author|Chef|Trainer|Ambassador
Certified Wellness and Nutritional Consultant, Personal Trainer,
Yoga and Group Fitness Instructor

Recipes property of Teri Gentes - Permission required to reprint

                            Disclaimer                                                                                                 © COPYRIGHT 2023 ALL RIGHTS RESERVED.