Chia Seeds + Cricket Powder = Healthy, Yummy Treat

Breakfast can be a mad dash at my house, which is one of the reasons I love this make-ahead chia protein pudding. I can make it in a resealable glass jar and leave it in the refrigerator overnight and – presto – I have breakfast in the morning. Oh, did I mention it tastes great too?

Chia seeds are really good for you, too. Two tablespoons contain 11 grams of fiber and 4 grams of protein. They also contain a decent amount of zinc, potassium, and Vitamins, B1, B2 and B3. When you add in the cricket protein, you’re creating a pudding that’s sure to get your day started on the right foot. I used Chirps Cricket Powder in this recipe but any brand should work.

By the way, this pudding could totally do double duty as a dessert, it’s that yummy!

Chia Pudding with Cricket Protein Powder

3 tablespoons vanilla protein powder

5 ounces almond milk, unsweetened

1 tablespoon chia seeds

Fresh fruit, nuts, granola for garnish

Combine protein powder, chia seeds, and almond milk (you can also use dairy or another non-dairy milk product) in a resealable container. I like to use a pint jar with a screw-on lid so I can shake the mixture to combine. The seeds like to sink to the bottom, so another shake after 30 minutes will help disburse them throughout the pudding. The seeds will soften and the pudding will be edible within an hour, but I like to let mine chill overnight so it thickens more. If the pudding isn’t sweet enough for your tastes, you can add a teaspoon of honey. In the morning, eat right out of the jar, or pour into a cup or bowl and top with fresh fruit, nuts, or granola. You can make several of these at a time. The pudding stays fresh in the refrigerator for up to four days.

Will Your Friends Relish Crostini with Mealworms?

Entertaining friends? Appetizers are a great way to get any party started – especially if they don’t require a lot of last-minute fussing. This relish, adapted from a friend’s recipe, is a terrific blend of savory and sweet. Best of all, it can be made ahead. It’s yummy warm or at room temperature.

For even less hassle, you could set out a basket of crostini and bowls of toppings and let guests build their own hors d’oeuvres. You could even offer up several different flavors of mealworms; perhaps your guests would prefer Spicy Cayenne Pepper or Buffalo Wing Sauce mealworms. The crunchiness of the roasted mealworms is a nice contrast to the relish.

Try it. I think you’ll like it!

Mealworm-Topped Crostini with Apple & Tomato Relish

1 can (28 ounces) petite diced tomatoes, drained

1 small Granny Smith apple, cored, peeled and diced

½ cup diced sweet onion

2 tablespoons apple cider vinegar

1 tablespoon balsamic vinegar

½ cup granulated sugar

1 French baguette, cut into thin slices and toasted

Salt and pepper for seasoning


Chèvre crumbles

Fresh chives, chopped

Roasted mealworms

To make crostini, preheat oven to 350 degrees Fahrenheit. Arrange baguette slices on large baking sheets. Brush both sides with oil, and season with salt and pepper. Bake and, after about eight minutes, turn crostini over. Continue baking another seven to ten minutes. Let crostini cool on baking sheets.

Place tomatoes, apple, onion, sugar and vinegars in a saucepan. Bring to a boil. Reduce heat and cook for approximately, 15 minutes, stirring often. The topping will be done when the apples are soft and most of the liquid has been reduced. Allow to cool for at least 10 minutes.

Top each crostini with a spoonful of the tomato/apple relish, chèvre crumbles, fresh chives, and roasted mealworms. Serve immediately.


Cricket Flour: Bug Nutrition without the Legs, Wings

Getting my family to jump onto the entomophagy bandwagon has not been easy. Roasted grasshoppers and fried mealworms were a little “too buggy” for first timers. Undeterred, I decided to experiment with cricket flour.

Cricket flour is made by grinding crickets into a fine, dark-colored powder. This is not a do-it-yourself process. Different cricket processors use different varieties of crickets, which can affect protein content. Crickets are killed via freezing. They’re then washed, blanched and dried before milling. The final product isn’t really flour at all – it’s 100 percent cricket, with none of the legs or wings that often turn people off. I bought my product from Portland, Ore., -based Cricket Flours.

Wondering why in the world anyone would ever eat crickets or cricket flour? For me, it boils down to nutrition. Two tablespoons of cricket flour contain 2 grams carbohydrates and 11 grams of protein. The same amount of all-purpose, enriched wheat flour contains 12 grams carbohydrates and 3 grams protein. Additionally, crickets are high in B12 and omega-3 fats.

After some research and experimenting, I’ve learned I can use cricket flour to replace some – not all – of the flour in my favorite recipes. Flour made from wheat, barley or rye contains gluten. That gluten is what makes pizza or bread dough elastic. It’s also what holds cookies or cupcakes together. Gluten-free flours use thickeners like xanthan gum to do the same sort of thing. Cricket flour does not contain gluten or any other thickener. To bake with it, you need to add another flour to it.

Based on my own culinary successes (and failures), I suggest altering your own recipes by replacing no more than one-fourth to one-third of a recipe’s total flour with cricket flour. If, for example, a recipe calls for one cup of flour, replace one-fourth to one-third of that amount with cricket flour. It should be noted that cricket flour is very dark in appearance. If you’re baking something light-colored, like sugar cookies or cinnamon bread, substitute toward the lower end of this ratio range; the cricket flour will affect the color of your finished product.

So, armed with the goal of getting my family to sample cricket-enhanced baked goods, I decided to make something I knew they couldn’t resist: chocolate cupcakes. My family had tasted these treats before and admitted the cricket flour was virtually undetectable. Made with regular flour, each of these cupcakes contains 1 gram of protein. By substituting just one-half cup of cricket flour ups that amount to 3.6 grams of protein per cupcake. No, it’s still not a “healthy” recipe. But sometimes getting folks to try things means you need to coat them in chocolate – literally.

Here’s my recipe, if you want to try for yourself:

Devil’s Food Cricket Flour Cupcakes

For cupcakes:

½ cup unsweetened cocoa powder

½ cup light brown sugar, packed

1 teaspoon instant coffee

1 cup hot water

½ cup butter, softened

¾ cup granulated sugar

1 cup all-purpose flour

½ cup cricket flour

½ teaspoon salt

½ teaspoon baking powder

½ teaspoon baking soda

2 teaspoons vanilla extract

2 eggs

For frosting:

½ cup butter, softened

4 ounces cream cheese, softened

4 ounces bittersweet chocolate, melted

1 teaspoon vanilla extract

¼ teaspoon salt

½ cup unsweetened dark cocoa powder sifted

1½ cups powdered sugar sifted

Preheat oven to 350 degrees F (180 C). In a medium mixing bowl, whisk together cocoa powder, instant coffee, brown sugar and hot water. Set aside. In a separate bowl, mix all-purpose flour, cricket flour, salt, baking powder, and baking soda; set aside. Using another large bowl and a stand or hand-held mixer, cream butter and sugar; add vanilla extract. Add eggs, one at a time with a cup of the flour mixture in between eggs. Mix in half the flour mixture followed by half the cocoa mixture, alternating and mixing until fully combined. Spoon batter into 12 large, lined cupcake tins. Bake for about 20 to 25 minutes, or until a cake tester comes out clean. Cool completely before frosting.

For frosting:

In a large bowl, beat melted chocolate with butter and cream cheese. Add cocoa, vanilla extract, salt and ½ cup of the powdered sugar adding another ½ cup of the sugar until smooth and desired consistency. Spread or pipe onto cupcakes. Enjoy!