Gluten and Dairy-free Banana Bread Baked Oats

Serves 1

Loving the baked oats food trend right now! They are a great way to mix up your usual breakfast or lunch routine. So delicious, high in fiber, filling, and tastes like you’re eating dessert!

Ingredients:

•  1/2 cup rolled oats

• 1/2 cup almond milk

• 1/2 mashed banana

• 1/4 cup Enjoy Life dark chocolate chips

• 1 tbsp. almond or peanut butter (or any nut butter of your choice)

• 1 tbsp. chia seeds

• 1 tsp. baking soda

• 1 tsp. maple syrup

• 1 tsp. ground cinnamon

 Preparation:

• Preheat oven to 400 degrees.

• Mix all ingredients in a bowl, transfer to a ramekin and bake for 20-25 min.

• Top with more nut butter. 

• Enjoy!

Baked Oatmeal Cups

Baked Oatmeal Cups

Makes about 14-16 cups

The same healthy ingredients you’d put into a bowl of oatmeal, baked into a yummy muffin are a healthy and delicious on-the-go breakfast, snack, or after-dinner treat that you’ll love.  These are also perfect for meal prepping as you can make a batch to keep in the refrigerator or freezer and they are pre-portioned so you can just grab them and go. I made half with blueberries and the rest with mini dark chocolate chips but you can tailor the recipe to any variety that you want!

Ingredients:

• 1 ½ cups rolled oats (I used gluten-free)

• 1 ¼ cup oat flour (I blended oats into flour but you can also keep them whole for a chewier texture)

• 4 tsp. ground flaxseed

• 1 tsp. cinnamon

• 1 tsp. baking soda

• ½ tsp baking powder

• ¼ tsp. sea salt

• 1 mashed banana

• 2 eggs

• ¼ cup maple syrup

• ¼ cup honey

• ¼ cup melted coconut oil

• 1 cup nut milk of choice (I used almond milk)

• 1 tsp. vanilla extract

• ½ cup wild blueberries, dark chocolate chips, unsweetened coconut flakes, or any other topping of choice.

Preparation:

• Preheat oven to 350 degrees and grease a muffin pan with coconut oil or use silicone baking cups.

• In a large bowl, mix together all of the dry ingredients.

• In a separate bowl, mix together all the wet ingredients. 

• Pour the wet ingredients into the dry and combine.

• Finally, stir in the toppings.

• Spoon the batter into the muffin pan or baking cups, filling each around ¾ of the way full.

• Bake for about 25 minutes or until golden brown. 

• Enjoy!

• Store baked oatmeal cups in a sealed, air-tight container in the fridge for up to 7 days or freezer for up to 3 months.

• Reheat in the toaster on low or microwave. You can also thaw frozen cups by transferring them from the freezer to the refrigerator overnight.

Gluten and Dairy-free Pumpkin Bread

Serves 4

Delicious gluten and dairy-free pumpkin bread that my kids love during this time of year and perfect to make for Thanksgiving!  Soft, fluffy, naturally sweetened, full of flavor and so easy to make!

Ingredients:

•  1/4 cup melted coconut oil

• 1/2 cup maple syrup

• 1 cup almond flour

• ¼ cup coconut flour

• 3 eggs

• ¾ cup pumpkin puree

• 1 tsp. pumpkin pie spice

• 1 tsp. cinnamon

• ½ tsp. sea salt

• ½ tsp. baking soda

Preparation:

• Grease a 9x5 inch loaf pan with coconut oil and preheat oven to 325 degrees.

• In a large bowl, combine the eggs, maple syrup, pumpkin and melted coconut oil. Mix well.

• Add the rest of the ingredients and stir until well-combined.

• Pour the batter into loaf pan and bake for 45-60 minutes, until the top is lightly browned and a toothpick inserted into the center comes out clean.  Let the bread cool for 10-15 minutes before slicing.  

• Enjoy!

• Store in a closed container for about a week in the refrigerator.

• Feel free to add walnuts, pecans and/or chocolate chips in the batter or as a topping if desired.

Mango Banana Coconut Bowl

Makes 2/3 servings

 Kids love smoothie bowls just as much as adults and they make a favorite breakfast, snack or lunch especially when the base is thick, creamy and packed with antioxidants to keep us healthy! There are so many reasons to eat mango – the fibers are good for the gut and keep you regular and full.  Mango is sweet but doesn’t elevate blood sugar significantly due to its fiber content.  Mangoes are rich in vitamins A, C and E which strengthen the immune system, help with kidney function, cleanse the body and the beta carotene is good for eye health!

 Ingredients:

 SMOOTHIE:

4 cups frozen mango (slightly defrosted)

1 can whole coconut milk

½ tsp. vanilla

1 banana

TOPPINGS:

Sliced strawberries

Toasted coconut chips (I used Dang)

1 tbs. chia seeds

1 fig sliced

Grated lemon rind

Preparation:

-       Add all smoothie ingredients to high-powered blender and blend until creamy and smooth. 

-       Pour half of your smoothie into a bowl and top with slices strawberries, coconut chips (I love the wonderful crunch against the smooth base), chia, fig and grated lemon rind.

-       You can freeze any remainder and the next morning just re-blend the frozen smoothie, pour into smoothie bowl and add your favorite toppings!

Yogurt Chia Parfait

Serves 2

Easy, healthy, no-cook, make-ahead, naturally sweetened, gluten-free and so delicious!   This parfait is a nutrient-dense, high-protein breakfast or anytime snack that will keep you full and satisfied for hours, so you'll be less tempted by unhealthy junk foods! Can be stored in the refrigerator for a few days which makes it an ideal breakfast meal prep to make on Sunday night for the week!

Ingredients:

Base:

1/2 cup chia seeds

2 tbsp. honey or maple syrup

1/2 tsp. vanilla extract

1cup unsweetened almond milk (or other milk of choice)

1 cup unsweetened coconut, almond or another yogurt of choice (I used Kite Hill plain almond milk yogurt)

1/2 cup berries

2 tbsp. chopped/sliced almonds

 Preparation:

-       In a bowl, whisk together chia seeds, almond milk, honey, and vanilla.  Mix until well combined.  Let sit for at least 30 minutes to thicken.

-       In 2 mason jars or glass containers, evenly layer the chia mixture into each.  Then layer the yogurt and finally add the berries and almonds on top.

Enjoy!

No-Bake Granola Bars

Makes 12-16 bars

These no-bake granola bars are packed with healthy ingredients, taste delicious, and are beyond easy to make! You can also substitute with any combination of nut or seed butter that you may prefer. They are perfect for breakfast, a post-workout snack, or a yummy anytime treat. These bars are definitely kid-approved so unwind with your kids in the kitchen during this stressful time and make a batch of these homemade bars together!

Ingredients:

• 1 cup almonds, toasted and chopped

• 1 ¾ cups old-fashioned rolled oats

• 1 cup unsweetened toasted coconut flakes

• ¼ cup ground flaxseed

• ½ cup almond butter

• ½ cup peanut butter

• ½ cup honey

• 1 ½ teaspoons vanilla

• ½ teaspoon ground cinnamon

• ½ teaspoon salt

 Preparation:

-       Line a 9 x 13-inch baking dish with parchment paper.

-       Put the almonds in a medium skillet over low-medium heat, stirring frequently until they are fragrant and starting to turn golden brown, about 4-5 min.  Remove and roughly chop into large pieces.

-       In a large bowl, add the oats, coconut flakes, cinnamon, and salt.  Mix well.

-       In another small bowl whisk the almond butter, peanut butter (or any combo of nut butter you choose), honey and vanilla well.

-       Pour the wet ingredients into the dry ingredients.  Mix everything together until it’s evenly combined and no dry oats remain.  The mixture should be fairly dry so if it seems too wet add a few extra oats.

-       Transfer the mixture to the prepared baking dish.  Using the back of a spoon, spread the mixture out by pressing down, making it as even as possible.

-       Cover the baking dish and refrigerate for at least a couple of hours or up to 24 hours.  The longer the better as it gives the oats time to absorb the moisture so the bars can set and firm up.

-       When you’re ready to slice, lift the bars out of the baking dish using the parchment paper as handles. Slice using a sharp knife. 

-       Enjoy!

-       Store bars in an airtight container in the refrigerator for up to 1 week or in the freezer for several months.

Coconut Flour Pumpkin Cranberry Muffins

Makes 12 muffins

Homemade muffins are always a hit and you can never go wrong when they involve pumpkin. These coconut flour pumpkin cranberry muffins are the perfect sweet-tart flavor combination!  Not only are they delicious but they're packed with phytonutrients that help reduce the risk of certain cancers, and help to protect the brain, heart, liver and immune system.   They're great to have on hand for breakfast or a snack, require just 1 bowl and freeze well too, so make a double batch! 

Ingredients:

·      6 pasture-raised eggs

·      ¼ cup pumpkin puree

·      ½ cup melted coconut oil

·      1 teaspoon vanilla extract

·      ¼ cup maple syrup

·      ½ cup coconut flour

·      ½ teaspoon salt

·      ¼ teaspoon baking soda

·      1 tablespoon pumpkin pie spice

·      ½ cup fresh cranberries

Preparation:

·      Preheat oven to 350 degrees.

·      Whisk together the eggs, pumpkin, oil, vanilla and maple syrup. 

·      Add in the coconut flour, sea salt, baking soda and pumpkin pie spice. 

·      Stir until everything is well combined. Gently fold in cranberries. 

·      Divide batter into a 12 muffin cups (I use silicone muffin cups).

·      Pop in the oven and bake for 35 minutes.

·      Let cool and enjoy!

Breakfast Pizza

1 serving

I couldn’t decide what to eat for dinner so I combined all of my favorite breakfast toppings on top of this light and crispy cauliflower crust and it couldn’t have been more delicious!  We love having breakfast for dinner but it’s perfect for a real breakfast or a yummy weekend brunch too. And by the way the picture does not do this situation justice, it was incredible!

 Ingredients:

 ·     1 Blooming Oven Cauli-crust

·      3 pasture-raised eggs

·      3 slices Applegate Organics Turkey Bacon

·      Olive oil, Avocado Oil or Ghee

·      1-2 cups baby spinach

·      ½ avocado, mashed

·      1 cup sliced shitake mushrooms

·      ¼ tsp. garlic powder

·      ¼ tsp. onion powder

·      2 tsp. chopped fresh basil

·      Pink Himalayan sea salt to taste (optional)

·      Freshly ground black pepper or red pepper flakes

Preparation:

 ·      Remove frozen Cauli-Crust from the package and defrost for approximately 10 minutes.  Preheat toaster oven to 500 degrees.  If using regular oven make the crust first and then lower the temperature to make the bacon afterwards.  Remove the cardboard backer from the crust and place in the oven directly on the oven rack.  If you enjoy a crispier crust, cook for about 12-15 minutes, checking for the edges to start browning. For best results and a crispy bottom, allow the crust to sit on a cooling rack for 2 minutes. 

·      Preheat or lower oven to 400 degrees.  Line a cookie sheet with parchment paper.  Arrange bacon in a single layer and bake for about 10 min.  Flip bacon over and bake for another 5-10 minutes until it reaches your desired level of crispiness.  When done, remove from oven and cut into pieces to use as a topping.

·      Add 1-2 tablespoons oil or ghee to frying pan (I used a cast-iron skillet).  Add the mushrooms, ½ the garlic powder and ½ the onion powder.  Sauté until almost soft about 5 min.  Add the spinach and the rest of the garlic and onion powder.   Sauté until wilted, remove the mixture from pan and set aside.

·      Wipe skillet down and return to the burner on low heat.  Add another teaspoon of ghee to the pan.  Crack eggs in a small bowl, lightly whisk and season with salt and pepper.  Pour eggs into the skillet and scramble low and slow.  When eggs are almost finished turn heat off and push eggs to the side of skillet. 

·      To assemble the pizza spread a thin layer of mashed avocado on the crust.  Add eggs, spinach, mushrooms, bacon and sprinkle with chopped basil.

·      Enjoy!

Sweet Potato Toast with Scrambled Eggs, Avocado, Spinach, Mushrooms and Basil

Serves 2

 When I have time to make it, this is my favorite go-to breakfast.  The benefits for our skin alone are worth it!  Eggs are healthful for so many reasons like zinc and the formation of collagen which makes for younger, firmer skin.  Avocados are hydrating, packed with B vitamins and vitamin E and help promote collagen production.  Sweet potatoes are the perfect vehicle and provide powerful antioxidants like beta-carotene.  Mushrooms are rich in vitamin D, selenium and antioxidants that protect skin against wrinkles and spinach is a great source of iron, folate, chlorophyll, magnesium, vitamins A, C, E (all amazing for your skin) and fiber. Finally, basil is full of antioxidants along with anti-inflammatory, anti-microbial, anti-bacterial nature.  You couldn’t ask for a better way to start the day!

Ingredients:

•  4 pasture-raised eggs

• 1 medium sweet potato, ends cut and cut into slices

• 1 cup sliced Shitake mushrooms

• 2 cups fresh spinach

• 1 avocado

• 3-4 tablespoons ghee

• 1 tablespoon chopped fresh basil

• Sea salt and freshly ground pepper

Preparation:

• Put slices of sweet potato in toaster and toast on medium-dark a few times until burnt around the edges. 

• Put a tablespoon of ghee in a frying pan and sauté the mushrooms on medium until soft, about 5 min.  Season with salt and pepper.  When mushrooms are about done add another tablespoon of ghee and add the spinach and sauté on low until spinach is wilted about 2-3 min.  Remove mixture and set aside.

• Crack eggs in a small bowl and beat lightly.  Add the rest of the ghee to the pan and cook the eggs on low, stirring often.  When eggs are still wet turn the stove off and continue to stir the eggs until they are slightly runny. 

• Cut avocado, scoop, and mash.

• To prepare the toast spread the mashed avocado on the sweet potato slices.  Add some of the spinach and mushroom mixture.  Add some scrambled eggs and top with chopped basil.

• Enjoy!

Almond Joy Overnight Oats

Serves 1

Easy, healthy, no-cook make-ahead breakfast for busy mornings that will keep you satisfied for hours! Naturally sweetened, gluten-free and so delicious! Overnight oats can be stored in the refrigerator for up to 5 days which makes it an ideal breakfast meal prep to make on Sunday night for the week!

Ingredients:

Base:

• ½ cup rolled oats (I used gluten-free old fashioned)

• ½ cup milk of choice

• Wallaby Organic Greek Whole Milk Yogurt (omit for dairy-free)

• 1 tablespoon Chia Seeds

• 1 tablespoon raw organic honey or maple syrup

• ¼ teaspoon vanilla extract

Topping:

• ¼ cup shredded coconut

• 2 tablespoons almond butter

• 1 tablespoon chopped/sliced almonds

• 1-2 tablespoons dark chocolate chips

• Drizzle of maple syrup or honey

Preparation:

• In a glass container/mason jar, place oats, milk, yogurt (if using), chia seeds, 1 tablespoon honey or maple syrup and vanilla. Mix until well combined.

• Add toppings after a few minutes – coconut, almond butter, almonds, chocolate chips and maple syrup or honey.

• Cover container and place in the refrigerator for at least 2 hours or overnight.

• Enjoy from the glass container, can be eaten cold or warmed up.

Rainbow Yogurt Parfait

Serves 1
A fruit and yogurt parfait is a healthy and delicious treat for breakfast or an after-school or anytime snack.  It’s too simple and quick to not try to make on your own.  Just layer the yogurt with whatever fruits you like, add anything else like chia seeds, nuts or granola and voila, you have a beautiful and complete snack, that tastes as yummy as it looks, with protein, fiber, and healthy fat to keep you satisfied for hours!

Ingredients:

• Wallaby Organic Greek Whole Milk Yogurt (I used plain)

• Raspberries

• Strawberries

• Clementines

• Mango

• Kiwi

• Blueberries

• Chia Seeds

• Granola of your choice 

• Raw Organic Honey
  

Preparation:

• In a glass container/mason jar, layer the yogurt, fruit, chia seeds and top with granola.

• Enjoy!

Quinoa Kale Avocado Egg Bowl

Serves 1

This is one of my go-to dinner (or lunch) recipes for a Monday meal after an indulgent weekend or on a night when there’s “nothing” in the house to eat.  Quick, satisfying, loaded with anti-inflammatory foods and super easy to make!

Ingredients:

• 1/4 cup quinoa rinsed
• 1/2 cup vegetable broth
• 1 tsp coconut oil, ghee, olive oil or combination of all three
• 1 cup chopped kale
• 1 pasture raised egg
• ½  avocado sliced
• Sea salt and pepper to taste

Preparation:

• Rinse and drain the quinoa.  Add rinsed quinoa, 1/4 tsp. salt, and vegetable broth to a small saucepan and bring to boil over high heat.  Turn heat down to low, cover and simmer for approximately 15-20 minutes, until liquid is dissolved.  
• Fill saucepan about 2/3 full with water and bring to a boil.
• Turn heat down and let water relax into a brisk simmer.  You should see bubbles but the water shouldn’t be rolling.
• Crack the egg into a small cup.  Ease the egg into the water and cook for about 4 minutes.  This will give you a firm white and a runny yolk.  Cook a little longer if you like yolk firmer.
• Use a slotted spoon to remove the egg from the water.  
• In a sauté pan, melt 1 tsp. oil or ghee on medium-high heat.  Add kale and season with salt and pepper. Sauté for a few minutes until wilted. 

Serving:

• Assemble the bowl beginning with quinoa on the bottom.  Top with kale, avocado and egg.  Season with salt and pepper.  Drizzle with olive oil (optional) and enjoy!

Broiled Grapefruit

Serves 1

Grapefruit is as delicious hot as it is cold - perfect for a warm breakfast on a cold day.  This recipe uses a naturally sweet topping to balance out the citrusy sourness and broiling caramelizes everything a little, melting it into the tangy grapefruit underneath.  You can leave out the honey if you like the sourness with your sweet, but even with the honey, this is a super low-sugar way to enjoy this delicious and healthy fruit!

Ingredients:

• Grapefruit
• Raw organic honey
• Organic cinnamon
• Sliced fruit (I used organic strawberries) 
• Chopped walnuts

Preparation: 

• Preheat broiler.
• Cut grapefruit in half and place on a baking sheet.
• Sprinkle grapefruit generously with cinnamon.
• Place strawberries and chopped walnuts on top.
• Drizzle honey on top of each half (optional).
• Place the grapefruit under the broiler until slightly browned, about 4-5 minutes.
• Remove from oven and enjoy while still warm.

Portabella Egg, Smoked Salmon and Avocado Sandwich

Serves 1

This fried egg, smoked salmon and avocado sandwich on a grilled Portobella Mushroom is a delicious and healthy way to enjoy an egg sandwich without any refined carbs or processed ingredients!  Perfect for a nourishing weekend breakfast or substantial lunch that you will love!

Ingredients:

• 2 Portabella Mushroom caps, stem removed, wiped clean
• 2 tbsp extra-virgin olive oil
• Sea salt
• Freshly ground pepper
• 2-3 slices smoked salmon
• ½ avocado, sliced
• 1 pasture-raised egg
• ½ tsp. chopped parsley for garnish

Preparation: 

• In a large skilled (I love a cast-iron skillet for this recipe) heat olive oil over medium heat.  Add mushroom caps, round side up, and cook for about 5 minutes.
• Flip mushrooms over, sprinkle with salt and pepper and cook for another 5 minutes.
• Remove mushroom caps from skillet and place on plate.
• Lay sliced salmon on top of one mushroom.  Then add sliced avocado on top of salmon.
• Crack egg into skillet and fry until desired doneness, edges are turning brown.  Remove egg and place on top of avocado.
• Place remaining mushroom cap on top.
• Garnish with parsley.
• Enjoy!

Dark Chocolate Chip Quinoa Muffins

Makes 10-12 muffins

These decadent dark chocolate chip muffins are so rich and delicious you’ll never guess they’re good for you too!  Made with quinoa flakes so they’re gluten-free, high in plant-based protein and full of fiber.  They’re also dairy and nut-free making them perfect for a nut-free school snack.  Store in the refrigerator or freezer, and pop in the toaster to warm up for breakfast or a healthy treat anytime!

Ingredients:

• 2 very ripe bananas
• 1 egg
• 1 cup quinoa flakes
• ¼ cup coconut oil
• 1/3 cup non-dairy milk (I used almond milk)
• ½ cup raw cacao powder
• 5 tbsp. coconut sugar
• ¾ tsp. baking powder
• ½ tsp. baking soda
• pinch of sea salt
• 1/3 cup dark chocolate chips (I like Enjoy Life Foods – dairy, nut and soy free)

Preparation:

• Preheat oven to 425 degrees.
• Lightly grease muffin tins.
• In a large bowl combine mashed bananas, egg, coconut oil and milk.  Stir until well combined.
• Add quinoa flakes, cacao powder, baking soda, baking powder, sea salt and coconut sugar.  Stir until batter forms.  
• Fold in chocolate chips. 
• Spoon batter into prepared muffin tray.  Top each muffin with a few chocolate chips or sprinkle with extra quinoa flakes.  
• Bake for 10-12 minutes.  To check if done, stick a toothpick into a muffin and if it comes out clean with small crumbly bits then it’s ready.  Top of the muffins should be firm to the touch too. 
• Let cool and enjoy!  
• Store in the refrigerator or freezer and pop in the toaster to warm up for a delicious breakfast or anytime healthy snack!

Easy and Delicious Gluten-Free Pancakes

Makes 2 servings

These delicious tasting pancakes will be your new favorite breakfast! They are a pre/post workout favorite or a Sunday brunch staple and the best part is they are completely guilt free!  If you like your pancakes very sweet, feel free to drizzle more honey or maple syrup on top!

Ingredients:

• 2 ripe bananas
• 4 pasture-raised eggs
• 2 tsp. vanilla
• 2 tsp. cinnamon
• 1 tsp. baking soda
• 1 pinch sea salt
• 1-2 tsp. organic raw honey or maple syrup (optional)
• 2 tsp. coconut oil, organic grass-fed butter or ghee
• ¼ cup chopped strawberries
• ¼ cup blueberries
• ¼ banana sliced
• ¼ cup chopped raw walnuts

Preparation:

• Place peeled bananas, eggs, vanilla, cinnamon, 1 tsp. coconut oil, butter or ghee, maple syrup or honey (optional), sea salt and baking soda into a blender.  Blend until batter is smooth.
• Heat a skillet or griddle over medium heat and grease with remaining 1 tsp. coconut oil, butter or ghee. 
• Reduce temperature to medium-low heat and pour the batter in small pancake circles.  Cook until firm enough to flip (approx. 1-2 minutes), then flip pancakes and cook the other side and remove from heat.
• Top with chopped fruit and walnuts.
• Drizzle with extra honey or syrup. (optional)
• Enjoy!

Pumpkin Pie Overnight Oats

Makes 2 servings

This healthy, filling, protein-packed breakfast is super easy to make and tastes like a slice of pumpkin pie straight from the Thanksgiving table!  With amazing ingredients, this recipe is a great source of fiber, vitamins, minerals, amino acids and anti-oxidants, providing several health benefits, including improving digestion and heart health, regulating blood sugar and lowering inflammation. Make a few jars on Sunday night and keep them covered in the fridge for up to a week.  Nosh on them when you don’t have time to cook in the mornings, take them to work to enjoy or just eat them as a snack or dessert!

Ingredients:

• 3 tbsp. pumpkin (fresh or canned with no sugar)

• 1 cup unsweetened almond milk (or milk of choice)

• ¼ cup plain organic Greek yogurt (omit if dairy-free or sub with dairy-free yogurt)

• ¼ tsp. Pumpkin pie spice

• ¼ tsp. Cinnamon

• 1 tbsp. ground Flaxseeds

• 1 tbsp. Hemp seeds

• 1 tbsp. Chia seeds

• ½ tsp. Vanilla

• 1/8 tsp. Sea salt

• 2-3 tsp. raw honey

• 1 cup Old Fashioned Oats or Steel Cut Oats

• ¼ cup chopped Walnuts

• Optional additional toppings: More Walnuts, Pecans, berries, drizzle honey

Preparation:

• In a glass jar (I use a wide mouth mason jar) combine pumpkin, yogurt, and milk. Then add remaining ingredients and stir to combine/shake jar.

• Cover and refrigerate for at least a couple of hours or overnight.

• The following morning stir well before eating to evenly distribute the oats.

• Add any other desired toppings of choice.

• Add an extra drizzle of honey if more sweetness is preferred.

• You may enjoy the oats cold, or place in a small saucepan and heat for a few minutes to warm.

• Enjoy!

Sweet Potato Toast with Spinach, Avocado and Egg

Makes 1 serving

Sweet potato “toast” – spreading your favorite toast toppings over toasted sweet potato instead of bread! Not only does the sweet potato add a nice subtle sweetness without overpowering the toppings you choose, but they are a great option if you’re gluten free or want a little more fiber in your diet.  Another big advantage of using sweet potatoes as a bread substitute is the added nutrition you get! Sweet potatoes, like carrots and other orange colored fruits and vegetables, contain beta-carotene that gets converted into vitamin A in our body. Vitamin A is important for hair, skin, nails, vision, and plays a key role in immune function. Combine them with superfood toppings, protein, and a healthy fat and you have a seriously nutrient packed and delicious meal or snack!

Ingredients:

• 1 slice raw sweet potato
• 1/3-1/4 Avocado cut into slices
• 1 large handful Spinach
• 1 Pasture Raised Egg – hardboiled for 7 minutes
• 1/4 tsp. Black and White sesame seeds
• ¼ tsp. Hot Red Pepper Flakes
• ½ teaspoon Ghee, Organic Grass-Fed Butter or Coconut Oil
• Sea salt
• Freshly ground Black Pepper

Preparation:

• Place sweet potato slice in a toaster on high for about 5 minutes or until cooked through.  You may need to toast multiple times depending on the length of your toaster settings. 
• At the same time boil a small saucepan of water.  Place egg in boiling water for 7 minutes.  When timer is up place egg in cold water which will make it easier to peel the shell.
• Next, sauté the spinach with ghee, butter or oil for 2 minutes until softened.
• When sweet potato is ready, top with sautéed spinach, avocado slices and egg.
• Finally, sprinkle with sesame seeds, salt and hot red pepper flakes.
• Enjoy! 

Overnight Buckwheat Groats

Makes 2 servings

For those who enjoy an easy no-cook overnight cereal, you must give this a try! Mix a jarful of yumminess up at night for a filling and healthy breakfast at-the-ready.  The groats absorb the liquid yet maintain their slightly crunchy texture, making this a perfect option for those who find oats a little too mushy.  Buckwheat groats are nutrient packed, gluten-free seeds that are so good for you. They are a good source of fiber, protein, rich in vitamins, minerals, amino acids and anti-oxidants providing several health benefits, including lowering inflammation, improving digestion, blood sugar control and improving heart health. 

Ingredients:

• ½ cup raw Buckwheat Groats
• 2 tablespoons Chia seeds
• ¼ teaspoon ground cinnamon
• ½ teaspoon vanilla
• 1 cup milk of choice (I typically use unsweetened Almond milk)
• 1-2 tablespoons raw honey
• 2 tablespoons Hemp seeds
• 1 tablespoon toasted Coconut Chips
• 1 tablespoon Pumpkin Seeds
• ½ cup chopped Strawberries
• ½ cup Blueberries

Preparation:

• Most packaged groats do not require rinsing but if purchased in bulk section then rinse groats under water to remove chalky coating.
• In a glass jar (I use a wide mouth mason jar) combine groats, chia seeds, cinnamon, vanilla and honey.  Stir in the milk, and then cover and refrigerate overnight.  
• The following morning stir well before eating to evenly distribute the oats.  
• Sprinkle with hemp seeds, coconut chips, pumpkin seeds, strawberries and blueberries or any other desired toppings of choice.
• Add an extra drizzle of honey if more sweetness is preferred.
• Enjoy!

Good Morning Bowl of Pure Yumminess

Makes 1 serving

This rainbow yogurt bowl fills all of your morning needs by providing protein and essential nutrients from the yogurt and fruit, while also keeping you satiated with healthy grains like flax, chia, hempseed and granola.  Have your family assemble their own by setting up a yogurt bar where they can add whichever toppings they want to their own bowl!

Ingredients:

• 1 cup Wallaby organic plain unsweetened Greek yogurt
• 3 cup cut up strawberries
• 2-3 orange slices, cut up
• ¼ banana cut into slices
• ½ kiwi, cut up
• ¼ cup blueberries
• 1 tablespoon unsweetened coconut chips
• 1 tablespoon ground flaxseed
• 1 tablespoon chia seeds
• 1 tablespoon hemp seeds
• 1 tablespoon granola
• 1 teaspoon honey (optional)

Preparation:

• Fill a small bowl with 1 cup of yogurt.
• Place fruit around sides.
• Put seeds and granola in the middle.
• Drizzle honey over the bowl.
• Enjoy!