Banana Chocolate Chip Baked Seeds

Ingredients:

- 1 ripe banana, mashed

- 1/2 cup rolled oats

- 1/4 cup Zen Basil Seeds

- Pinch of salt

- 1 tsp cinnamon

- 1/2 tsp baking powder

- 1 tbsp maple syrup or sweetener of choice (optional)

- 1.5-2 tbsp peanut butter

- 175 ml milk of choice

- 50-60 g dark chocolate

Instructions:

1. Preheat your oven to 180°C (350°F).

2. In an ovenproof dish or loaf tin, mix together the mashed banana, rolled oats, Zen Basil Seeds, salt, cinnamon, baking powder, maple syrup (if using), peanut butter, and milk.

3. Stir in the dark chocolate pieces, reserving a few to sprinkle on top.

4. Transfer the mixture to the oven and bake for 30 minutes, or until golden brown.

5. Allow to cool slightly, then enjoy!

Keto Peanut Butter Balls

Ingredients:

1 cup peanut butter powder

1 cup Greek yogurt

1/4 cup Zen Basil Seeds

1/2 cup dark chocolate chips

Instructions:

In a bowl, mix the yogurt, peanut butter, and Zen Basil seeds. If you would like it more sweeter, add 1/4 cup honey or maple syrup.

Freeze for 10 minutes.

Roll mixture into little balls.

Melt dark chocolate with coconut oil

Drizzle chocolate over the the protein balls.

Sprinkle with salt and enjoy!

Mini Chocolate Chip Pancakes (Baked)

Ingredients:

- 220 grams (1 cup) thick Greek yogurt (low-fat or full-fat)

- 1 egg

- 80 grams (⅓ cup + 1 tbsp) granular sweetener erythritol

- 90 to 100 grams (1 cup) almond flour

- 1/4 cup Zen Basil Seeds

- ½ tsp vanilla extract (optional)

- Pinch of salt

- Chocolate chips (optional)

Instructions:

1. **Preheat Oven:**

- Preheat your oven to 350°F (175°C).

2. **Prepare Ingredients:**

- In a large mixing bowl, add the Greek yogurt and egg. Whisk together until smooth.

- Add the granular sweetener erythritol and continue to whisk until fully incorporated.

3. **Add Dry Ingredients:**

- Gradually add the almond flour to the wet mixture, stirring constantly to avoid lumps.

- Add the Zen Basil Seeds to the mixture and stir well to combine.

4. **Optional Additions:**

- If using, add the vanilla extract and a pinch of salt to the batter. Mix thoroughly.

- If desired, fold in chocolate chips.

5. **Prepare Baking Sheet:**

- Line a baking sheet with parchment paper or lightly grease it.

6. **Form Pancakes:**

- For mini pancakes, drop about 1-2 tablespoons of batter onto the prepared baking sheet, spacing them evenly.

7. **Bake:**

- Bake in the preheated oven for 10-15 minutes or until the pancakes are golden brown and cooked through. Check for doneness by inserting a toothpick into the center of a pancake; it should come out clean.

Watermelon Salad

Ingredients:

• 2 tablespoons Zen basil seeds (15g fiber, 5g protein)

• 5 ounces Greek yogurt

• 2 cups watermelon cubes

• 1 cucumber, sliced

• 2 tablespoons cheese of choice (Parmesan, goat, or vegan cheese)

• Juice of half a lemon

• Drizzle of extra virgin olive oil

• 1 teaspoon sea salt

• Pinch of chili pepper flakes

• Fresh basil leaves

Instructions:

1. On a large plate, layer half of the Greek yogurt and sprinkle 1 tablespoon of Zen basil seeds.

2. Top with watermelon cubes, cucumber slices, lemon juice, sea salt, and chili pepper flakes.

3. Add the rest of the Zen basil seeds, Greek yogurt, and cheese.

4. Drizzle with olive oil and toss with fresh basil leaves.

5. Serve immediately and enjoy.

Nutritional Benefits and Total Content:

• Zen Basil Seeds: 2 tablespoons (15g fiber, 5g protein)

• Greek Yogurt: 5 ounces (0g fiber, 12g protein)

• Watermelon: 2 cups (1g fiber, 2g protein)

• Cucumber: 1 medium (1g fiber, 1g protein)

• Cheese of Choice (e.g., Parmesan): 2 tablespoons (0g fiber, 4g protein)

• Fresh Basil Leaves: negligible amounts for both fiber and protein

Transform your ordinary watermelon salad into a delicious complete meal that is sweet and zesty and absolutely delicious!!

Ordinary watermelon salad is usually missing key nutrients like fiber and protein, but not this one!

Total Fiber and Protein:

• Fiber: 17 grams

• Protein: 24 grams

Enjoy this vibrant and healthy salad as a complete meal!

Blueberry Banana Smoothie

Ingredients:

1 cup frozen blueberries

1/2 banana (fresh or frozen)

3/4 cup milk (any unsweetened kind will work)

1-2 Tbsp Zen Basil Seeds

1 cup yogurt

1 cup ice

Optional Topping:

Coconut flakes

Shaved chocolate chip

Instructions:

Add all of your ingredients to a high-powered blender or food processor.

Blend for 30-45 seconds.

Pour into glasses and top with coconut flakes and shaved chocolate chips!

Blueberry Banana Bread

Ingredients:

**Main Ingredients:**

- 3 very ripe medium bananas, mashed (should measure to be 1¼ cups mashed banana)

- 3 eggs

- 2 cups packed blanched fine almond flour

- 1/4 cup Zen Basil Seeds

- 1 cup blueberries (to add on top)

**Optional Ingredients:**

- 3 tablespoons unsweetened almond milk

- 1 teaspoon vanilla extract

- 1 teaspoon cinnamon

- 1 teaspoon baking soda

- ½ teaspoon salt

- 1/4 cup monk fruit sweetener

Instructions:

1. **Preheat Oven:** Preheat your oven to 350°F (175°C). Grease a 9x5 inch loaf pan or line it with parchment paper.

2. **Mix Wet Ingredients:** In a large bowl, combine the mashed bananas, eggs, almond milk (if using), and vanilla extract (if using). Mix well until fully combined.

3. **Combine Dry Ingredients:** In a separate bowl, mix together the almond flour, Zen Basil Seeds, cinnamon (if using), baking soda (if using), salt (if using), and optional monk fruit sweetener.

4. **Combine Wet and Dry Ingredients:** Gradually add the dry ingredients to the wet ingredients, stirring until just combined. Do not overmix.

5. **Pour Batter into Pan:** Pour the batter into the prepared loaf pan and smooth the top with a spatula.

6. **Add Blueberries:** Evenly sprinkle the blueberries on top of the batter.

7. **Bake:** Bake for 50-60 minutes, or until a toothpick inserted into the center of the bread comes out clean.

8. **Cool:** Allow the bread to cool in the pan for about 10 minutes, then transfer it to a wire rack to cool completely.

**Main Ingredients Note:**

- The **bananas**, **Zen Basil seeds**, **eggs**, **almond flour**, and **blueberries** are the core ingredients that make this Blueberry Banana Bread both nutritious and delicious.

- The rest of the ingredients, such as the almond milk, vanilla extract, cinnamon, baking soda, salt, and optional monk fruit sweetener, are included to enhance the flavor and texture, but they can be adjusted or omitted based on personal preference.

Enjoy your delicious and healthy Blueberry Banana Bread!

High Fiber High Protein Raspberry Smoothie

Ingredients:

Ingredients

For a snack:

1 cup frozen raspberries

1/2 small banana (fresh or frozen)

3/4 cup milk (any unsweetened kind will work)

1-2 Tbsp Zen Basil Seeds

For a meal or part of a meal:

1/2 cup plain yogurt

1 Tbsp nut butter (no added sugar)

2 Tbsp Zen Basil Seeds

Instructions:

Add all of your ingredients to a high-powered blender or food processor.

Add 1 cup of ice.

Blend for 30-45 seconds.

Pour into glasses and enjoy!

Low Calorie High Fiber Chocolate Peanut Butter Smoothie

Ingredients:

2/3 cup full-fat coconut milk

1/4 cup Zen Basil Seeds

2 tablespoons nut butter of choice

2 tablespoons cocoa powder

1 scoop protein powder

1 tablespoon maple syrup

1 teaspoon vanilla

½ teaspoon cinnamon

Pinch of salt

1 cup water

1/2 cup ice

Instructions:

Add all ingredients into a high speed blender and mix for 15-30 seconds or until desired consistency. Shave some chocolate on top with a dash of cinnamon for some added deliciousness!

Paleo Cookie Dough Bars

Ingredients:

- 1 cup smooth nut butter

- 2 tablespoons honey or maple syrup

- 1 cup almond flour

- 1/4 cup Zen Basil Seeds

- 1 teaspoon vanilla extract

- 1/4 cup coconut flour

Topping:

- 1/4 cup dark chocolate chips

- 1 tablespoon coconut oil

Instructions:

1. In a large bowl, mix together the nut butter, honey or maple syrup, almond flour, Zen Basil Seeds, vanilla extract, and coconut flour until a dough mixture forms.

2. Press the dough into a lined tin.

For the Topping:

1. In a small ramekin, melt the dark chocolate chips and coconut oil in 30-second increments until smooth and glossy.

2. Pour the melted chocolate mixture over the dough.

3. Sprinkle with some flaky salt.

4. Refrigerate for 2 hours until firm.

5. Slice into squares and enjoy!

Keep stored in the fridge or freezer.

Birthday Cake Blondies

Ingredients:

1 stick (1/2 cup) unsalted butter

2 small ripe bananas, mashed (or 1 large)

1/4 cup Zen Basil seeds

2 eggs

1/3 cup maple syrup

1 teaspoon vanilla extract

1/2 teaspoon almond extract

1/4 cup yogurt of choice

1 1/2 cups almond flour (or 1 1/4 cups gluten-free oat flour)

2 teaspoons baking powder

Sprinkles

Instructions:

Preheat your oven to 350°F (175°C) and line an 8x8 baking dish with parchment paper.

Add the butter to a small saucepan and warm over medium heat, stirring frequently. Allow the butter to continue to melt over medium heat until it develops a nutty flavor and deepens in color (about 5-8 minutes). Remove the pan from the stove and let the butter cool.

In a large bowl, mix together the cooled butter, mashed bananas, Zen Basil seeds, eggs, maple syrup, vanilla extract, almond extract, and yogurt until combined.

Add the almond flour and baking powder to the wet mixture, mixing until fully combined.

Fold in the sprinkles, then pour the batter into the prepared baking dish, spreading it evenly.

Bake in the preheated oven for 30-35 minutes, until the top is golden and a toothpick inserted into the center comes out clean. You may need more time depending on your baking dish and the ripeness of the bananas.

Allow the blondies to cool, then slice into 8 squares and enjoy!

These delicious birthday cake blondies are a fun and healthy treat perfect for any celebration!

Breakfast Pudding

Ingredients:

• 2 tablespoons Zen basil seeds

• ½ cup water

• A pinch of salt

• ½ cup milk of choice I used 100% grass fed

• ½ teaspoon cinnamon

• 2 tablespoons yogurt (plus extra for topping)

• 2 tablespoons ground flaxseed

• Blueberries (for topping)

• Raspberries (for topping)

• 1 tablespoon almond butter (for topping)

• Chopped walnuts (for topping)

• 3 Brazilian nuts (for topping)

• Coconut flakes (for topping)

• Optional: drizzle of ½ tablespoon honey

• Optional: additional pinch of salt

Instructions:

1. Hydrate Basil Seeds:

• In a bowl, combine 2 tablespoons of Zen basil seeds with ½ cup of water and a pinch of salt.

• Let the mixture sit for 3 minutes to allow the seeds to fully hydrate.

2. Prepare the Pudding Base:

• Add ½ cup of milk and ½ teaspoon of cinnamon to the hydrated basil seeds.

• Mix well and bring the mixture to a boil.

3. Cool and Mix:

• Turn off the heat and allow the mixture to cool slightly.

• Stir in 2 tablespoons of yogurt and 2 tablespoons of ground flaxseed until well combined.

4. Serve:

• Transfer the mixture to a serving bowl.

• Top with fresh blueberries, raspberries, 1 tablespoon of almond butter, and 2 tablespoons of yogurt.

• Sprinkle with chopped walnuts, 3 Brazilian nuts, and coconut flakes.

• Drizzle with ½ tablespoon of honey and an additional pinch of salt, if desired.

This dish is a powerhouse of nutrition, providing all essential nutrients from real, organic whole foods. It supports metabolic health naturally and effectively.

Strawberry Short Crepes

Ingredients:

3/4 cup unsalted butter, melted

1 cup brown sugar, packed

1 egg + 1 egg yolk, room temperature

1 tablespoon vanilla extract

2 cups almond flour

3/4 teaspoon baking soda

1 teaspoon sea salt + more for sprinkling

1 tablespoon flaxseed meal

1/4 cup Zen Basil Seeds

2 cups almond milk (or any milk of your choice)

1 cup strawberries, sliced

Whipped cream or yogurt for topping (optional)

Instructions:

Prepare the Batter:

In a large bowl, whisk together the melted butter and brown sugar until smooth.

Add the egg, egg yolk, and vanilla extract, and mix until well combined.

In a separate bowl, combine the almond flour, baking soda, and sea salt.

Gradually add the dry ingredients to the wet ingredients, mixing until smooth.

Stir in the flaxseed meal and Zen Basil Seeds.

Bake:

Preheat your oven to 350°F (175°C).

Pour the batter into a greased baking pan.

Bake for 11 minutes at 350°F.

Serve:

Slice a layer of the baked mixture and layer with strawberries and yogurt.

Enjoy your protein and fiber-packed strawberry short crepes!

These crepes are a delicious and nutritious way to start your day or enjoy as a wholesome treat.

Apple Brownies

Ingredients:

2 apples

2 eggs

1/4 cup Zen Basil Seeds

1/4-1/2 cup cocoa powder

Optional: 1/4 cup preferred sweetener

1/2 tsp baking powder

Honey, for drizzling

Cranberries, for topping

Walnuts, for topping

Instructions:

Preheat your oven to 180°C (360°F).

Core and chop the apples into chunks.

In a blender, combine the chopped apples, eggs, Zen Basil Seeds, cocoa powder, optional sweetener, and baking powder.

Add a few ice cubes to the blender.

Blend the mixture until smooth and well combined.

Grease a baking pan or line it with parchment paper.

Pour the blended mixture into the prepared baking pan.

Spread the mixture evenly with a spatula.

Place the baking pan in the preheated oven.

Bake for 20-30 minutes or until the brownies are set and a toothpick inserted into the center comes out clean.

Once baked, remove the brownies from the oven and let them cool slightly.

Drizzle honey over the top of the brownies.

Sprinkle cranberries and walnuts on top.

Slice the brownies and serve.

Enjoy your delicious and healthy apple brownies with a delightful honey drizzle, cranberries, and walnuts!

Raspberry Coconut Cookie Squares

Ingredients:

1 cup extra fine blanched almond flour

½ cup + 4 teaspoons dried shredded coconut, unsweetened

1/4 cup Zen Basil Seeds

1 tablespoon flaxseed meal

1 tablespoon coconut flour

⅛ teaspoon sea salt

¼ cup unsweetened almond milk or filtered water

¼ cup coconut oil, solid 2 tablespoons maple syrup

1 teaspoon vanilla extract

¼ cup raspberries

Instructions:

Combine the almond flour, shredded coconut, flaxseed meal, coconut flour, and sea salt in a food processor. Pulse until well combined.

Add the almond milk, Zen Basil Seeds, coconut oil, maple syrup, and vanilla. Pulse until the mixture pulls together into a ball. Scrape the sides as needed while pulsing. Avoid overmixing.

Scoop the mixture and press down into an 8 inch (20cm) square tin (greased and lined)

Now add some raspberries to the food processor along with 2 tablespoons of milk of choice

Pour the raspberry puree over your mixture

Place in the fridge for 1-2 hours

Cranberry Date Fiber Bars

Ingredients:

10 large, soft dates

1/4 cup Zen Basil Seeds

1/4 cup hemp seeds

1/4 cup flaxseeds meal

1/2 cup smooth almond or peanut butter

3 tbsp maple syrup or water, if preferred

3/4 cup almonds, lightly chopped

1/3 cup cranberries

1-2 tsp cinnamon

Pinch sea salt

Instructions:

Add the dates and nut butter to a food processor and blend until they form a sticky ball adding either 2-3 tbsp or water or maple syrup as you blend (I use water but the maple option is there if you prefer a sweeter bar).

Add the date mixture to a bowl with the nuts, Zen Basil seeds , flax, hemp seeds, cranberries, cinnamon, and salt. Then mix thoroughly (you will need to use your hands to get it mixed well). If it doesn't seem sticky enough then add

1-2 tbsp of water.

Press down into an 8 inch (20cm) square tin (greased and lined) then put in the fridge to set for an hour or two.

Cut into large squares.

Serving size: 6-8

Salted Peanut Buter Pudding

Ingredients:

4 Tbsp Zen Basil seeds

1 Banana

1 Date

2 Tbsp Cacao Powder

2 Tbsp nut butter of choice

1 cup coconut milk

1 tsp vanilla extract

Topping:

Nut butter of choice (I chose peanut butter)

Pinch of salt

Instructions:

Blend the banana, dates, cacao powder, peanut butter, vanilla extract, and coconut milk. Then add your Zen Basil seeds and stir until it's mixed well. Leave in the fridge overnight or at least 4 hours. Spread over with your favorite nut butter and sprinkle with salt. Chill for 30 minutes or enjoy right away!

Zen Flax Pudding

Ingredients:

- 2 tbsp Zen basil seeds

- 2 tbsp ground flaxseed

- 2 tbsp almond flakes

- 1 cup milk (your choice of dairy or plant-based)

- 1 tsp cinnamon

- 1/2 to 1/4 tsp salt

- 1/2 cup yogurt of choice

- 1/2 banana, sliced

- 1 tsp honey

- Additional almonds for topping

Instructions:

1. In a bowl, combine the Zen basil seeds, ground flaxseed, and almond flakes.

2. Pour in the milk and stir in the cinnamon and salt until well mixed.

3. Cover the bowl and refrigerate overnight to allow the mixture to thicken.

4. In the morning, top with yogurt, sliced banana, and a drizzle of honey.

5. Garnish with additional almonds for an extra crunch.

6. Enjoy your nutritious and delicious Zen Flax Breakfast Bowl!

Super Fiber Energy Balls

Ingredients:

- 1/4 cup Zen Basil Seeds

- 1/2 cup nut butter (such as almond or peanut butter)

- 1/4 cup flaxseeds

- 1/4 cup hemp seeds

- 1 cup oats

- 1 teaspoon vanilla extract

- 1/4 cup honey

Instructions:

1. In a large mixing bowl, combine the Zen Basil Seeds, nut butter, flaxseeds, hemp seeds, oats, vanilla extract, and honey.

2. Stir the mixture until everything is evenly combined. If the mixture seems too dry, you can add a bit more nut butter or honey to help bind everything together.

3. Once the mixture is well combined, use your hands to roll it into small balls, about 1 inch in diameter.

4. Place the energy balls on a baking sheet lined with parchment paper, and chill them in the refrigerator for at least 30 minutes to firm up.

5. Once chilled, your energy balls are ready to enjoy! Store any leftovers in an airtight container in the refrigerator for up to one week.

These energy balls are perfect for a quick and nutritious snack on the go, packed with fiber, protein, and healthy fats to keep you energized throughout the day. Soft, chewy, nutty, and so delicious!

Enjoy!