Berry Breakfast Blend

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Berry Breakfast Blend

Ingredients:

  • 1 cup frozen blueberries, strawberries, or blackberries
  • 6 ounces non-dairy milk* See notes
  • 1-2 pitted dates*
  • 2 tbsp chia seeds*
  • 1 tbsp raw almond butter*
  • 1/2 tsp cinnamon*

Directions:

Simply combine all of the ingredients in a high powdered blender or food processor and blend completely. Should be thick! Divide the mixture into two mason jars (or other containers) and store in the fridge for the next morning to "grab-n-go". Obviously they can be eaten right away, too, and make a really tasty healthy dessert as well. Can be topped with additional chopped fruit, nuts, seeds, or whole grain cereal for extra crunch.

*NOTES*

  • I recommend finding a high protein, no added sugar non-dairy milk. Brands like Bolthouse and Ripple make a PEA MILK that is really high in protein and have unsweetened options available. I recommend the higher protein because it will help keep you full! You can use regular dairy as well!
  • MEDJOOL DATES are high in fiber and essential nutrients like potassium, magnesium, B6, niacin, calcium, and phosphorus. In many of my recipes I recommend using either dates, honey, or maple syrup as the best natural sweeteners. One date contains about 15 grams of sugar. A little goes a long way!
  • CHIA SEEDS contain healthy and essential fatty acids that promote satiation and provide fabulous nutrition! They also make this recipe work by holding the blend together due to the type of fiber in them. Don't omit them! However, you can use FLAX SEEDS instead, which are also high in essential fatty acids and nutrients with the same fiber binding technique!
  • I really recommend using RAW ALMOND BUTTER as opposed to other nut butters. For one, the flavor and texture of almond butter make this berry blend unique! For another, roasted nut butters have a roasted taste (imagine that!) and usually have additional ingredients added that just make them taste funky. However, if you're obsessed with your peanut butter than you always tend to us, by all means give it a try! The type of nut butter will definitely have an impact on the taste of this blend. PS - Almonds are high in protein, calcium, vitamin E, B2, manganese, and magnesium. 
  • CINNAMON is a medical spice with many different health benefits. It contains a variety of antioxidants and other components that are anti-inflammatory and improve blood sugar control.
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Tangy Pesto Bowl

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Tangy Pesto Bowl

Today I made this amazing bowl for lunch that is super high in nutrients, fiber, and plant based protein and iron. One of the pillars of a healthy diet and lifestyle is consuming nutrient-dense foods, and this bowl is loaded with nutrients and antioxidants that support your health in so many different ways. What's better than taking a multi-vitamin supplement? Getting those same nutrients from whole foods!

A lot of these food components word together to help with absorption. The healthy fats from the walnuts and olive oil increase the absorption of the antioxidants found in the parsley, arugula, and broccoli. The lemon juice and zest (aka the tang), also increases the iron absorption of this meal. 

This recipe is good for

  • Anemia
  • Diabetes
  • Hormone disorders
  • Osteoporosis
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Ingredients

  • 1 head of Broccoli, cut into bite sized pieces
  • 1 15 oz can of low sodium Chickpeas, drained and rinsed
  • 1/2 cup cooked Quinoa
  • 1/2 cup cooked pea pasta, or other pasta of choice (*see notes)
  • 1/4 cup Tangy Parsley Pesto (recipe below)
  • Optional toppings: pinch of red pepper flakes, grated or shredded cheese of choice (like parmesan or pecorino cheese - about 1/4 cup), and chopped, fresh parsley, and salt and pepper to taste

Tangy Parsley Pesto ingredients

  • 1 cup parsley
  • 1 cup arugula
  • 1/4 cup raw walnuts
  • 2 tbsp hemp seeds
  • 1.5 tbsp lemon juice
  • 1 tsp miso paste
  • 2 tbsp olive oil
  • 2 garlic cloves
  • About a 1/2-1 tsp of grated lemon zest
  • Pinch red pepper flakes
  • Pinch of salt
  • (**see notes for alternatives)

Method

Set oven temperature to 400 degrees F.

Wash the broccoli well and cut into small bite-sized florets. Drain and rinse the chickpeas. Place the broccoli and chickpeas side by side on a parchment lined baking sheet and roast for about 20 minutes. Toss half way through.

Cook 2 servings of quinoa while the broccoli and beans are roasting (follow package directions for the quinoa and you can't mess up these tasty gems!).

Make the pesto: combine all ingredients in a food processor or blender. If using a blender you might need to stop a few times to scrape the sides down or add 1 tbsp of water as well. (Alternatively you can finely chop the parsley, arugula, walnuts, and garlic and then combine all ingredients in a bowl and mix well.)

Once the broccoli is tender and the quinoa is done, combine about 1/2 a cup of each in a bowl (broccoli, chick peas, pasta, quinoa) and top the middle with the pesto (about 1/4 cup). You may add the optional additional ingredients. 

Notes:

*Pasta - I recommend trying Felicia Gluten Free Pasta (either pea or red lentil flavor) with this recipe because of the high protein and high fiber content! Alternatively, you can replace the pea pasta with fresh green peas, use lentils instead, or of course - choose your own pasta to substitute if you have none of these ingredients! Their pastas can be purchased here. I am definitely not being paid to promote their products, I am just a huge fan!!

**As far as the pesto goes - this pesto is actually very easy to make because all you need to do is add ingredients to a food processor or blender. Alternatives: the parsley can be replaced by cilantro or basil. The arugula can be replaced by spinach or watercress. The hemp seeds are not 100% necessary if you don't have them, they are just very nutrient dense and a great source of fiber, protein, and healthy fats. The walnuts can be replaced by almonds. Play around with the ingredients! One thing is for sure - this pesto is tangy. If you don't like too much lemon flavor, use just 1 tbsp of lemon and cut back on the lemon zest.

Another side note - you can add leftover chicken, fish, tofu, or other protein sources to this meal if you don't want to use the pasta, chickpeas, or quinoa. Don't leave out the broccoli though unless you are replacing it with another roasted veggie, like carrots, peppers, or zucchini! #veggiesruletheworld

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Topped with red pepper flakes and shredded parmesan

Here's the bowl all mixed together:

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Homemade Fruit Jam

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Only three ingredients!

  • 1 cup fresh of frozen blueberries, or other fruit of choice
  • 1 tsp cornstarch, or other thickener of choice, mixed in 1 tsp of cold water
  • 1 tsp of raw, local honey, or other sweetener of choice

Directions

Heat the fruit in a small saucepan over medium heat, stirring often. You want the skins to break down.

Once most of the majority of the fruit is broken down, add the prepared cornstarch and honey and mix well. I store the jam in a small mason jar for about a week. 

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On my toast I used almond butter, cinnamon, hemp seeds, bee pollen, and of course this delicious fruit jam. I have to say the cinnamon was really good with the jam! I've also mixed this jam in plain yogurt which was delicious, too. It's a great way to amp up plain yogurt!

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Quinoa Scramble

Quinoa Scramble

Quinoa and Eggs go really well together, yet not many people give it a try! There is zero fiber in eggs, so adding quinoa and other veggies helps bump the fiber content and start your day off right. This helps with satiety levels, blood sugar control, and can potentially prevent cravings later in the day. Aside from fiber, quinoa is a complete protein and high in a variety of key nutrients like iron, manganese, copper, magnesium, and folate.