Debbie Katz: Certified Holistic Health Coach, AADP
Sample Breakfast
Recipes
It feels good to eat well (and healthy)
Cooking feeds your body, mind, and soul. It allows you to control the food you put into your body, connect with your family and friends over a home cooked meal, and save the money you might otherwise spend in restaurants or on processed, prepackaged foods. Believe it or not, making simple and satisfying meals from scratch doesn’t have to be hard. Here are some of my favorite easy, healthy recipes. You’ll find that eating well can also be delicious!
Warm Quinoa Breakfast
Ingredients:
1 cup quinoa
½ cup raisins
1T brown sugar
2T honey
2T nuts (walnuts, sliced almonds…)
1T coconut
1 cup almond milk
dash vanilla
dash stevia
Directions:
Cook quinoa in 2 cups water for about 8-10 min. Add in all the other stuff except the almond milk. Cook another 8 -10 min. check for doneness. Add milk for creaminess. YUM! Can make ahead; store in fridge. Reheat in microwave or stovetop.
Notes: I served this with homemade guacamole, over shiratake noodles for myself; would also be delicious over brown rice noodles or in a salad!
Prep time:
5 minutes
Cooking time:
10 minutes
Yields:
4 people
No Oats Oatmeal (AKA- Cauli-Meal)
Ingredients:
1 teaspoon chia seeds
1 teaspoon protein powder
1/4 cup almond milk
1.5 cups riced cauliflower (see directions below)
1/2 cup almond milk
cinnamon
raisins
sweetener of choice (honey, stevia, molasses)
1/2 banana, chopped (or chopped nuts)
Directions:
This is another alternative to a healthy & filling breakfast. As a low cal, low carb, high fiber, high vitamin breakfast option, I don't suggest that this should take the place of breakfast oatmeal, or breakfast quinoa cereal, which are healthy as well. Instead, it's just another option to explore and try. It's a pretty decent way to get some veggies in for your first meal of the day!
Cauliflower is high in vitamins B, C, K, folate & B5, protein, B1,2, 3 & iron. As an antioxidant and anti inflammatory, it is also touted as a cancer preventative.
There are other recipes like this around; this was the method to my madness:
*the night before, mix 1 teas chia seeds, 1 teas protein powder, and about 1/4 c almond milk (or any milk) in small container and put in fridge. This will be the thickening and healthifying agent.**
1. Take about 1.5 c cauliflower chopped with 1/4 c water and either pulse it in food processor till it's crumbled. (or omit water, chop very well, or grate. (called "ricing.")
2. Drain water, add riced cauliflower to small pot with about 1/2 c almond milk (or any milk)
3. Sprinkle with any seasonings you want. i used cinnamon, raisins and a few drops of stevia for sweetness. honey, molasses, date sugar, would all be excellent, too.)
4. Add the chia seed/protein powder/almond milk mixture to the pot.
5. Simmer for about 15-20 min, or until soft.
6. Add chopped banana
Prep time:
15 minutes
Cooking time:
10 minutes
Yields:
1 people
Green & White Smoothie
Ingredients:
2 frozen, chopped bananas
1/2 cup cauliflower florets
2 dates
3 cups mixed greens of choice
1 cup non dairy milk of choice
1 tablespoon chia seeds
1 tablespoon raw cacao powder
1/2 teaspoon spiriulina
Directions:
Place all ingredients in blender.
Puree.
May add ice or additional milk of you like it thinner; if you like it thick enough to eat with a spoon, reduce liquid.
Prep time:
5 minutes
Cooking time:
0 minutes
Yields:
2 people
And start living healthy TODAY