BREAKFAST RECIPES OVERNIGHT CHOCO OATS

Size: px
Start display at page:

Download "BREAKFAST RECIPES OVERNIGHT CHOCO OATS"

Transcription

1 BREAKFAST RECIPES OVERNIGHT CHOCO OATS 1 cup almond milk ½ cup oats ½ ripe banana sliced (can use strawberries or blueberries) ½ tbsp. Chia seeds or flax seed 1 scoop chocolate protein powder (or strawberry or vanilla flavour) Add milk, oats, chia seeds, banana, protein powder a container with a lid, mix or shake. Place in fridge overnight. 434 calories, 62.4g carb, 8 g fat, 36g protein BREAKFAST RICE PUDDING 2 cups basmati rice 2 cups almond milk and 2 cups water 6 dates diced ¼ cup natural/ raw pecan halves 1 tsp cinnamon 2 tbsp unsweetened coconut 2 tbsp flax seed 2 tbsp chia seeds Serves calories, 17.4 g fat 19.4g carbs 4.7 g protein (1cup) SLOWERCOOKER APPLE PIE STEELCUT OATMEAL 1 cup steel cut oats 4 cups almond milk 2 medium apples diced 1 tsp coconut oil 1 tsp cinnamon 1 tsp nutmeg 2 tbsp maple syrup Serves calories, 4.9 g fat 30.7 g carbs, 4.6 g protein Add all ingredients to your slow cooker, stir, cook on low for 8 hr

2 POWER YOGURT ½ cup Greek Yogurt On-the-go Nordica cottage cheese. 1 tbsp Hemp Hearts 1 scoop natural whey protein powder blended 1 tbsp. chia seeds 1 tbsp crushed nuts of choice 431 calories, 18.9g fat, 23.9g carbs, 40.7g protein PUMPKIN SPICE BREAKFAST QUINOA ½ cup milk - I used almond milk but any milk will work ½ cup water ½ cup uncooked quinoa, rinsed and drained ¼ cup + 2 tablespoons pumpkin puree 2 tablespoons pure maple syrup ½ teaspoon vanilla extract 1 teaspoon pumpkin pie spice Pinch of salt 2-4 tablespoons chopped pecans 333 cal, 2.8g fat, 74.6g carb. 4.9g protein Bring milk and water to a boil in a small to medium sized saucepan. Add quinoa, cover, reduce heat to simmer, and let cook 15 minutes. Remove from heat and let stand 5 minutes. Uncover and fluff with a fork, then stir in the pumpkin, maple syrup, vanilla, pumpkin pie spice, and salt. Taste and adjust any amounts to your liking (i.e. add more sweetness or spices). Divide into two bowls (add milk if desired) and top with desired amount of pecans. CHOCOLATE BANANA BREAKFAST QUINOA ½ cup raw quinoa 1 cup + ¼ cup almond milk ½ cup water Dash of sea salt 1 banana, ½ mashed, ½ cut into slices 2 teaspoons honey 2 teaspoons cocoa powder ½ teaspoon vanilla extract 250 cal, 2.7g fat, 52.6g carb. 8g protein Bring ½ cup of quinoa, ½ cup water, 1 cup almond milk, and dash of sea salt to a boil in a small pot. Once boiling, reduce the heat to a simmer and cook stirring occasionally until all the liquid has been absorbed (about 10 minutes). Remove quinoa from stove and transfer to a bowl. Mix in the mashed banana, cocoa powder, vanilla, and honey. Stir until evenly combined. Pour the remaining ½ cup of almond milk over quinoa, garnish with sliced banana and enjoy. BANANA BREAD BREAKFAST QUINOA 1 very ripe banana - mashed ½ cup dry quinoa ½ cup almond milk (or milk of your choice) 2 Tbsp walnuts ½ tsp pure vanilla extract ½ tsp cinnamon 458 cal, 14.9g fat, 66.5g carb, 10.2 protein Cook the quinoa on the stove to package instructions. After the quinoa has finished cooking (while over low heat), stir in the almond milk, mashed banana, vanilla, and cinnamon. Mix the walnuts into the quinoa or add on top. Transfer to a bowl and enjoy warm.

3 NUTTY SIX-INREDIENT GRANOLA 6 cups (81 grams) rolled oats (certified gluten-free if ncessary) ½ cup (109 grams) mild-flavored cooking oil (such as canola or melted coconut oil) ½ cup (170 grams) honey 2 teaspoons vanilla 2 teaspoons cinnamon 2 cup (234 grams) of walnuts, roughly chopped (almonds work well too) ¼ teaspoon salt (optional) Cal: 189; fat: 11g; saturated fat: 1g; monounsaturated fat: 4g; cholesterol: omg; sodium: 26mg; carbohydrate: 21g; dietary fiber: 3g; sugar: 6g; protein: 2g Preheat oven to 300 Degrees Fahrenheit. In a separate bowl, add the oil, honey, vanilla and cinnamon. Heat in microwave for 30 seconds to soften the mixture, and whisk until well combined. Pour over dry mixture and stir to coat thoroughly. Add in chopped walnuts and other desired seeds or nuts. Spread on a baking sheet coated with nonstick cooking spray and bake at 300 degrees F for 25 minutes, stirring frequently (every 10 minutes) to ensure even baking. It should be golden brown when it is done. Add in dried fruit and coconut flakes after granola is done baking (optional).allow granola to cool on baking sheet-break up large pieces as needed-and store in an airtight container for up to 1 month. PUMPKIN PIE SMOOTHIE 1 frozen banana 1 scoop vanilla protein 1 cup silk light almond milk ½ cup canned pumpkin puree 1.5 cups water ½ tsp pumpkin pie spice 1 tbsp pure maple syrup Pinch cinnamon Serves 1: 364 calories, 3.6g fat, 67.6 g carbs, 24.1g protein THE ULTIMATE GREEN SMOOTHIE 1 handful spinach 1 handful kale ½ avocado 2 inch piece cucumber ¼ cup diced celery Juice from half a lemon ½ tsp fresh ginger 1 scoop protein powder 1 cup water Serves 1: 262 calories 17.5g fat, 21.6g carbs, 24.4 g protein APPLE PIE SMOOTHIE 1 scoop vanilla protein powder ¾ cup greek yogurt ½ tsp apple pie spice or cinnamon ½ apple cored Serves 1: 302 calories, 5.4 g fat, 39.9g carbs, 24.2 g protein

4 APPLE CINNAMON BREAKFAST BARLEY 1 cup uncooked pearled barley ¼ cup chopped walnuts 1tsp ground cinnamon ¼ tsp nutmeg 1 cup low fat milk 6 tbsp chopped fresh apples. Bring 3 cups water to a boil, add barely, boil then reduce to low heat. Cover and cook minutes, Or until liquid is absorbed. Stir in walnuts, cinnamon, nutmeg, and add ½ cup milk. Stir until creamy, barley is tender and most of the liquid is absorbed. Add an additional ½ cup milk, dived into 3 bowls and top with apples. Serves 3: 348 calories, 47g carbs, 8g fat, 16g protein FRUIT & YOGURT PARFAIT ½ cup dried-cooking farro 1 ½ cup plain Greek yogurt ¼ cup honey (optional) 2 cups berries of choice ½ cup slivered almonds Boil farro for 10 minutes, then drained. Once cooked let cool completely. In a medium bowl combine yogurt and honey, mixing well, to assemble parfaits, layer the grains, yogurt, fruit and nuts in a jar or container. 471 calories, 14g fat, 63g carbs, 30g protein CHIA & EGG FLOURLESS PANCAKE 1 large egg 1 tbsp chia seeds 1 banana ¼ tbsp. coconut oil 1 tbsp peanut butter (or honey, low sugar jam or pure maple syrup) Put egg, chia seeds and banana in a bowl and mix well, or use immersion/ hand blender, Heat pan, use coconut oil and pour in batter, cook until both sides are golden brown, top with peanut butter, honey, jam or maple syrup. Serves1: 368 calories, 20.9g fat,35.1g carbs, 13.5g protein OMELETTE 2 whole eggs 1 oz shredded mozzarella or goat cheese 1 cup sautéed spinach and mushrooms Serves 1: 368 calories, 14.5g fat, 17.4g protein

5

Healthy Snack Options

Healthy Snack Options Snacks Baby Quiche Preheat oven to 350F In a blender combine: 6 egg whites and 2 whole eggs with veggies of your choice Combination ideas: -Chopped, diced, or minced -Broccoli, Red Pepper, onion, garlic,

More information

THE FRESH EASY BREAKFASTS. Nutrition : : W W W. T H E F R E S H 2 0. C O M : :

THE FRESH EASY BREAKFASTS. Nutrition : : W W W. T H E F R E S H 2 0. C O M : : 10 EASY BREAKFASTS Nutrition PUMPKIN PANCAKES Sure to satisfy even the littlest family members PUMPKIN PANCAKES ½ cup pumpkin puree 1 ripe banana, mashed 2 large eggs, whisked ½ teaspoon vanilla extract

More information

Recipe for Homemade Protein Bars Prep Time: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes Ingredients: *3 cups organic raw oats *1/2 cup

Recipe for Homemade Protein Bars Prep Time: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes Ingredients: *3 cups organic raw oats *1/2 cup Recipe for Homemade Protein Bars Prep Time: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes Ingredients: *3 cups organic raw oats *1/2 cup whole sesame seeds, sunflower seeds, or pumpkin seeds

More information

PROTEIN SHAKE. smoothie + meal recipes LifeVantage Corporation

PROTEIN SHAKE. smoothie + meal recipes LifeVantage Corporation PROTEIN SHAKE smoothie + meal recipes 2015 LifeVantage Corporation triple berry 1/3 cup frozen strawberries 1 /4 cup frozen raspberries 1 /4 cup frozen blackberries berry peach 1 cup water 1/2 ripe peach

More information

No bake granola bars. Preparation: 10 minutes Refrigeration: At least 30 minutes Servings: 12 bars. Ingredients

No bake granola bars. Preparation: 10 minutes Refrigeration: At least 30 minutes Servings: 12 bars. Ingredients My Recipe Book No bake granola bars Refrigeration: At least 30 minutes Servings: 12 bars 2 cups rolled oats 1 cup natural peanut butter 1 cup ground flaxseed 3/4 cup honey 3/4 cup dried fruit (cranberries,

More information

Oatmeal Pancakes Servings: 4

Oatmeal Pancakes Servings: 4 protein mix Oatmeal Pancakes Servings: 4 Cook Time: 15 minutes 6 egg whites, beaten until fluffy 1 cup greek, yogurt 2 scoops ss, bananas, protein powder 1 cup oatmeal, uncooked 1/4 cup flaxseeds ground

More information

SHAKING AND BAKING WITH TLS

SHAKING AND BAKING WITH TLS SHAKING AND BAKING WITH TLS TLS SHAKE RECIPES Each shake may use either 2 scoops TLS Nutrition Shake or 1 packet TLS Whey Protein Shake. MINT CHOCOLATE CHIP 1 tsp. mint extract ½ cup unsweetened dark chocolate

More information

Banana-Cinnamon French Toast (#70)

Banana-Cinnamon French Toast (#70) Banana-Cinnamon French Toast (#70) 25 slices whole wheat bread 8 eggs 5 bananas 2 ½ cups milk, low fat, 1% 1 ½ tsp vanilla extract ¼ cup vegetable oil 3 Tbsp brown sugar 1 ½ tsp cinnamon Serving size:

More information

Veggie Burgers. Ingredients. Preparation. Nutrition Information. 8 servings

Veggie Burgers. Ingredients. Preparation. Nutrition Information. 8 servings QUAKER OATS RECIPES Veggie Burgers Veggie Burgers 8 servings Ingredients 3 teaspoons vegetable oil, divided 1 cup sliced mushrooms 1 cup shredded carrots (about 2) ¾ cup chopped onion (about 1 medium)

More information

Roasted Squash Salad with Pumpkin Seeds, Chilli & Feta Cheese

Roasted Squash Salad with Pumpkin Seeds, Chilli & Feta Cheese Healthy recipes Roasted Squash Salad with Pumpkin Seeds, Chilli & Feta Cheese Prep time: 5 mins / Cook time: 30 mins Ingredients to Serve 4 1 medium queen squash 50g pumpkin seeds 100g rocket leaves or

More information

Festive Holiday Recipes

Festive Holiday Recipes Recipes Sensational Holiday Recipes For a variety of reasons, many individuals experience dysphagia, or difficulty swallowing, and therefore require liquids or soft consistency foods to meet their nutrition

More information

S U P E R S H A K E G U I D E

S U P E R S H A K E G U I D E SUPER SHAKE GUIDE The Super Shake Template The Super Shake: A meal in a glass The Super Shake combines high-quality protein, fiber, good fats, vitamins, minerals, antioxidants, and other good stuff in

More information

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Energy Bites Recipe Book!!!!

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Energy Bites Recipe Book!!!! + Energy Bites Recipe Book Table of Contents Blueberry Muffin pg. 2 Lemon Poppy Seed pg. 2 Dyna-Bites pg. 3 Mint Chocolate Chip pg. 3 Chocolate Raspberry pg. 4 Chocolate Cherry pg. 4 Double Chocolate Peanut

More information

MANGO COCONUT OAT MUFFINS / SPRING MUFFIN By Helen T Oats, coconut and mango great ingredients.

MANGO COCONUT OAT MUFFINS / SPRING MUFFIN By Helen T Oats, coconut and mango great ingredients. Makes 10 Large Muffins MANGO COCONUT OAT MUFFINS / SPRING MUFFIN By Helen T Oats, coconut and mango great ingredients. ½ cup virgin coconut oil ¾ cup all purpose flour ¾ cup oat flour or wheat flour ½

More information

For more Alkalizing Recipes, please visit AlkalineCook.com

For more Alkalizing Recipes, please visit AlkalineCook.com Vegetable Quinoa Salad Serves: 2 3.25 oz (8.5 tbsp) uncooked quinoa 6.25 oz water ½ cucumber, diced 1 small red bell pepper 1 small yellow bell pepper ½ lemon, juiced ½ tsp lemon zest 1 handful fresh parsley,

More information

Smoothology 101 [Core] Chiropractic and Wellness Daryl C. Rich, D.C., C.S.C.S., A.R.T.

Smoothology 101 [Core] Chiropractic and Wellness Daryl C. Rich, D.C., C.S.C.S., A.R.T. Smoothology 101 [Core] Chiropractic and Wellness Daryl C. Rich, D.C., C.S.C.S., A.R.T. [LivFit] Eating Principles 1. Healthy Natural Ingredients Food by God, Not by Man 2. Low Sugar, High Protein 3. Fat

More information

DOUBLE GREEN SMOOTHIE

DOUBLE GREEN SMOOTHIE DOUBLE GREEN SMOOTHIE 1 ½ cup unsweetened non-dairy beverage, such as almond, rice or soy 2 dried apricots or 4 pitted dates 1 banana 1 cup chopped kale leaves 1 cup baby spinach leaves 1/2 cup fresh or

More information

Strawberries & Cream Muffins

Strawberries & Cream Muffins Strawberries & Cream Muffins 1 Cup of flour 1/4 teaspoon baking powder 1/8 teaspoon baking soda 1/4 teaspoon salt 1/8 teaspoon cinnamon 1/4 cup (or 4 T) butter, softened 1/4 cup white sugar 1/4 cup light

More information

Directions 1. On four slices of bread, layer the turkey, sauerkraut, cheese, and salad dressing. Top with remaining bread.

Directions 1. On four slices of bread, layer the turkey, sauerkraut, cheese, and salad dressing. Top with remaining bread. Thousand Island Yogurt Dressing Recipe courtesy of Alton Brown Food Network Yield: 2 cups 1 cup plain yogurt 2 tablespoons vegetable oil 2 tablespoons tomato sauce 2 teaspoons lemon juice 2 teaspoons mustard

More information

Juice Plus+ Complete Shake Recipes!

Juice Plus+ Complete Shake Recipes! Juice Plus+ Complete Shake Recipes! Creamsicle: ½ cup orange juice ½ cup plant based milk or vanilla frozen yogurt ¼ tsp vanilla extract ¼ tsp orange extract 1 scoop JP+ Complete Vanilla ¼ cup crushed

More information

Healthy recipes. Breakfast. Hearty Oatmeal Pancakes Number of servings: 4

Healthy recipes. Breakfast. Hearty Oatmeal Pancakes Number of servings: 4 Healthy recipes Breakfast Hearty Oatmeal Pancakes Number of servings: 4 1 c Old fashioned oats 1/4 c All purpose flour 3/4 c Whole wheat flour 1 Tbs Splenda 1 tsp Baking powder 1/2 tspbaking soda 1/4 tsp

More information

Bakery Mix Recipes Cookies and Desserts

Bakery Mix Recipes Cookies and Desserts Bakery Mix Recipes Cookies and Desserts Oatmeal Cookies 2-1/2 c. Mountain Maid Low Fat Bakery Mix 2-1/2 c, quick cooking oatmeal 1/2 c. margarine 1/2 c. brown sugar, packed 1/2 c. granulated sugar 2 eggs

More information

Fat-burning recipes, low-calories desserts and healthy snacks. Frittata Number of servings: 8

Fat-burning recipes, low-calories desserts and healthy snacks. Frittata Number of servings: 8 Fat-burning recipes, low-calories desserts and healthy snacks Frittata 1 c Egg substitute 1 Omega-3 egg 2 Tbs Fat free half and half 1/4 tsp Ground black pepper 2 tsp Extra virgin olive oil 1 Tbs Trans

More information

real chocolate milkshake

real chocolate milkshake 10 HEALTHY RECIPES real chocolate milkshake 1 cup (8 fl. oz) milk (e.g. nut milk, coconut milk or organic dairy milk) 1 tbsp raw cacao powder (or 1 tbsp of Food Matters Superfood Chocolate) 1 frozen banana

More information

Blueberry Almond Whole Grain Muffins

Blueberry Almond Whole Grain Muffins Blueberry Almond Whole Grain Muffins What could be better than a blueberry muffin? Answer: These delicious and whole grain blueberry muffins! I found that these also taste really good the next day, unlike

More information

Lose weight fitness and meal plan: 28 days to a slimmer, fitter you!

Lose weight fitness and meal plan: 28 days to a slimmer, fitter you! Lose weight fitness and meal plan: 28 days to a slimmer, fitter you! BREAKFAST RECIPES Copyright Dr. Natasha Turner ND. The Carb Sensitivity Program. carbsensitivity.com Table of Contents BREAKFAST RECIPES...3

More information

Lite Recipes: Desserts

Lite Recipes: Desserts Lite Recipes: Desserts Lite recipes are for people who are controlling their sodium, cholesterol, fat or calorie intake. Frozen Strawberry Yogurt 1 cup sliced fresh strawberries 1 teaspoon unflavored gelatin,

More information

Gluten-Free Recipes. Macaroni and Three Cheeses

Gluten-Free Recipes. Macaroni and Three Cheeses Gluten-Free Recipes No matter your reason for eating a gluten-free diet, it can be delicious, with a good variety of healthy foods including roasted vegetables, salads, omelets, herb-grilled meats, yogurt

More information

Graeme Thomas Online [THE ULTIMATE PROTEIN BAR GUIDE]

Graeme Thomas Online [THE ULTIMATE PROTEIN BAR GUIDE] 2014 Graeme Thomas Online [THE ULTIMATE PROTEIN BAR GUIDE] Recipe: No Bake s No Bake s 2 cups oatmeal 5 tbsp natural peanut butter 6 scoops powder 1/2 cup dried cranberries 1/2 cup unsweetened shredded

More information

APPLE PIE OATMEAL (Makes 2 servings)

APPLE PIE OATMEAL (Makes 2 servings) APPLE PIE OATMEAL (Makes 2 servings) 1/2 cup steel cut oats 2 cups water 1 cup chopped apples (approximately 1 small apple) 1/2 teaspoon ground cinnamon 1/4 teaspoon allspice Honey to taste Combine all

More information

Using BiPro in your recipes?

Using BiPro in your recipes? Using BiPro in your recipes? SAVE $3.00 on your next purchase of BiPro using the promo code BERRY16. Limit one use per customer. Minimum order of $29.99 required for promotion. Order at BiProUSA.com or

More information

FALL MEAL PLAN 7 DAY MEAL PLAN + 12 RECIPES GROCERY LIST + IN SEASON PRODUCE LIST

FALL MEAL PLAN 7 DAY MEAL PLAN + 12 RECIPES GROCERY LIST + IN SEASON PRODUCE LIST FALL MEAL PLAN 7 DAY MEAL PLAN + 12 RECIPES GROCERY LIST + IN SEASON PRODUCE LIST H E A L T H Y G R O C E R Y G I R L. C O M / J O I N 7 - DAY FALL MEAL PLAN Happy Fall! Included is a 7 day meal plan,

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes. Day 2. Strawberries and Cream Overnight Oats

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes. Day 2. Strawberries and Cream Overnight Oats MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea

More information

Calorie Boosters for Weight Gain

Calorie Boosters for Weight Gain Calorie Boosters for Weight Gain Add 1-2 tbsp s nonfat dry milk powder to: whole milk meatloaf milkshakes peanut butter puddings sauces mashed potatoes scrambled eggs casseroles yogurt cooked cereals pancakes

More information

8-WEEK BIKINI BODY CHALLENGE VEGAN / VEGETARIAN MEAL PLAN

8-WEEK BIKINI BODY CHALLENGE VEGAN / VEGETARIAN MEAL PLAN MONDAY / WEDNESDAY / FRIDAY MEALS 8-WEEK BIKINI BODY CHALLENGE VEGAN / VEGETARIAN MEAL PLAN Breakfast Make- Ahead Healthy Breakfasts video for the complete guide) MEALS & INGREDIENTS STEPS PER SERVING

More information

Mini Meat Loaves this recipe is for the muffin pan, but can easily be adapted for the mini loaf pan. (bake longer)

Mini Meat Loaves this recipe is for the muffin pan, but can easily be adapted for the mini loaf pan. (bake longer) MINI-LOAF PAN RECIPES Double Chocolate Swirl Bread 1/2 cup sliced almonds, coarsely chopped 1 cup white chocolate morsels, divided 2 packages (11 oz each) refrigerated French bread dough 1 egg white 2

More information

Ingredients. n 2 cups canned chicken, drained and rinsed. n 3/4 cup water. n 1 cup refried beans. n 6 whole-wheat flour tortillas

Ingredients. n 2 cups canned chicken, drained and rinsed. n 3/4 cup water. n 1 cup refried beans. n 6 whole-wheat flour tortillas Quesadillas with Refried Beans and Chicken Quesadillas are a great way to get creative! Add your favorite fresh fruit and vegetables. Try a vegetarian option with all beans or substitute a favorite meat

More information

Puree Recipes. Salsa Scrambled Eggs with Peppers and Onions

Puree Recipes. Salsa Scrambled Eggs with Peppers and Onions Puree Recipes Salsa Scrambled Eggs with Peppers and Onions 3 eggs ½ medium raw green pepper ¼ medium raw onion ¼ c salsa 2 tbsp. whole milk mixed with 4 tbsp dry milk 2 tsp. vegetable oil Clean and chop

More information

Paleo Chocolate Chip Cookies

Paleo Chocolate Chip Cookies Paleo Chocolate Chip Cookies 1 teaspoon baking soda 1 teaspoon salt 1 teaspoon pure vanilla extract 1 1/2 cups semisweet chocolate chips 1/2 cup coconut oil, organic, unrefined 1/2 cup maple syrup, grade

More information

High Calorie, High Protein Recipes

High Calorie, High Protein Recipes High Calorie, High Protein Recipes High Calorie, High Protein Shakes Using Nutrition Supplements Nutrition supplements are liquid, powder, or solid foods that have extra calories, protein, vitamins, and

More information

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4 Day 1 1/2 cup granola 180 36 6 2.5 6 oz low fat vanilla yogurt 140 25 7 1.5 1 cup strawberries, sliced 57.1 13.7 1.2 0.5 TOTAL 377.1 74.7 14.2 4.5 1 cup green grapes 110 29 1.2 0.3 1 oz pistachio nuts

More information

healthy smoothie recipes by dr. josh axe

healthy smoothie recipes by dr. josh axe 30 healthy smoothie recipes by dr. josh axe table of contents 1 Dr. Axe s Berry Dr. Axe s Immune Boosting Dr. Axe s Chocolate Banana Nut 6 Whipped Strawberry Lemon Sunrise Tea Orange Creamsicle 2 Dr. Axe

More information

Snack Ideas. Rosemary Sea Salt and Vinegar Beet Chips

Snack Ideas. Rosemary Sea Salt and Vinegar Beet Chips Snack Ideas Rosemary Sea Salt and Vinegar Beet Chips (Courtesy of runningtothekitchen.com) 2 large beets, thinly sliced Rice vinegar 2 sprigs rosemary Extra virgin olive oil Sea salt For the dip: ¼ cup

More information

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days.

Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Based on Zone Principles 40-30-30 ratios and 1300 Calorie days. Thank you for selecting our Sample Meal Plan. This meal plan has been provided to you by Lee Crompton Registered Holistic Nutritionist and

More information

Blenderized & Pureed Recipes

Blenderized & Pureed Recipes Blenderized & Pureed Recipes While you are having difficulty chewing or swallowing, use these recipes for preparing pureed meals. Use the recipes as a base for developing your own recipes. Be creative!

More information

Dr. Bronner s Magic All One Coconut Oil Recipes

Dr. Bronner s Magic All One Coconut Oil Recipes Dr. Bronner s Magic All One Coconut Oil Recipes Vegan Lasagna 3 Tablespoons Dr. Bronner's Organic White or Whole Kernel Unrefined Coconut Oil 1 large chopped onion 4 or 5 cloves minced garlic to taste

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers MENU Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers Day 2 Strawberries & Cream Overnight Oats Nectarine Chicken Salad Caponata Fish Day 3 California Eggs Chickpea

More information

BETTER BREAKFAST, BETTER LEARNING. By Andrea Mihailescu, School nurse CSSS de Bordeaux-Cartierville-Saint-Laurent January 14th, 2015

BETTER BREAKFAST, BETTER LEARNING. By Andrea Mihailescu, School nurse CSSS de Bordeaux-Cartierville-Saint-Laurent January 14th, 2015 BETTER BREAKFAST, BETTER LEARNING By Andrea Mihailescu, School nurse CSSS de Bordeaux-Cartierville-Saint-Laurent January 14th, 2015 OVERVIEW - HEALTHY EATING HELPS STUDENTS... - BREAKING THE FAST - IMPORTANT

More information

QUICK BREADS (These recipes all use loaf pans or muffin tins)

QUICK BREADS (These recipes all use loaf pans or muffin tins) QUICK BREADS (These recipes all use loaf pans or muffin tins) MORNING GLORY MUFFINS (Apple/Carrot/Coconut/Raisin) 2 cups Flour 2 cups Carrots, grated 3 Eggs 1-1/4 cup Sugar ½ cup Raisins 1 cup Vegetable

More information

ALKALINE BREAKFAST RECIPES

ALKALINE BREAKFAST RECIPES ALKALINE BREAKFAST RECIPES Eating-Veggies.com ALKALINE SMOOTHIES Alkaline Avocado Power Shake Serves 2 Ingredients 1 cucumber 2 tomatoes 1 avocado 1 handful of spinach leaves 1 lime ½ red pepper ½ teaspoon

More information

SWEET SNACKS COOKBOOK 1

SWEET SNACKS COOKBOOK 1 SWEET SNACKS COOKBOOK 1 CONTENTS 7 8 9 10 11 13 15 17 18 19 20 21 23 Nut & Maple Clusters Coconut Kefir Vanilla Coconut Kefir Papaya with Coconut Kefir & Fresh Lime Nut Granola with Coconut Kefir Granola

More information

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1 Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped

More information

MINT CHOCOLATE CHIP COOKIES PUMPKIN PIE CUSTARD. ingredients: directions: ingredients: directions:

MINT CHOCOLATE CHIP COOKIES PUMPKIN PIE CUSTARD. ingredients: directions: ingredients: directions: Winter Recipe Guide MINT CHOCOLATE CHIP COOKIES 3 Medifast Meals 2 Packets of Medifast Brownie (2 Meals) 1 Chocolate Mint Crunch Bar (1 Meal) 4 Tbsp. Water Microwave crunch bar for 10 seconds to soften

More information

The 3 Day Diet Boot Camp

The 3 Day Diet Boot Camp Meal Schedule Breakfast Snack 1 Lunch Snack 2 Dinner Day 1 Baked Oatmeal, green tea, glass of almond milk Unsweetened greek yogurt with 2 tsp honey & ¼ blackberries Dill Salmon on bed of spinach 1 Apple

More information

3-DAY JUCING ROUTINE: MEAL PLAN

3-DAY JUCING ROUTINE: MEAL PLAN 3- JUCING ROUTINE: MEAL PLAN 1 1 B R E A K FAST Banana Pancakes, Greek Yogurt & Berries - 1 ripe banana - 2 whole eggs - 6 oz. non-fat, plain Greek yogurt 390 calories, 45g carb, 10g fat 32g protein Mix

More information

Mexican Recipes. 1 tablespoon chili powder ¼ teaspoon garlic powder

Mexican Recipes. 1 tablespoon chili powder ¼ teaspoon garlic powder Mexican Recipes Taco Seasoning 1 tablespoon chili powder ¼ teaspoon garlic powder ¼ teaspoon onion powder ¼ teaspoon dried oregano 1 ¼ teaspoon crushed red pepper flakes ½ teaspoon paprika 1 ½ teaspoons

More information

Coconut Flour Recipes

Coconut Flour Recipes Coconut Flour Recipes Copyright 2005 Piccadilly Books, Ltd. All Rights Reserved. Coconut flour can be used to make delicious tasting muffins, cookies, pies, cakes, and other breads and baked goods. It

More information

Consider adding glaze, sesame seeds, or anything else to the top of the bars before serving.

Consider adding glaze, sesame seeds, or anything else to the top of the bars before serving. Sweet Enough: Low Sugar Desserts & Treats Living Web Farms French Broad Food Co-op Oct 6 th, 2016 Molasses & Honey Bars ¾ C sorghum syrup or molasses ¾ C raw honey 3 T butter 1 C whole wheat flour, sifted

More information

Honey Recipes. From the Minco Honey Festival, Minco, OK

Honey Recipes. From the Minco Honey Festival, Minco, OK Honey Recipes From the Minco Honey Festival, Minco, OK Chocolate Drop Cookies 2/3 cup of softened butter 1/2 cup of sugar 1/2 cup of honey 1/2 cup of cocoa 1/4 cup of butter milk 1 3/4 cup of flour 1/2

More information

CAMP ILLAHEE RECIPES

CAMP ILLAHEE RECIPES CAMP ILLAHEE RECIPES A few of the favorite recipes enjoyed throughout the summer at Camp Illahee! We hope that you ll enjoy them as much at home with your family and friends. Lemon Fluff 2 cans sweetened

More information

HIGH-PROTEIN BREAKFASTS

HIGH-PROTEIN BREAKFASTS HIGH-PROTEIN BREAKFASTS APPLE OATMEAL PANCAKES BLUEBERRY BRAN PROTEIN MUFFINS CHOCOLATE FRENCH TOASTS PIZZA OMELETTE HUEVOS MEXICANOS GREEK YOGHURT COCKTAIL NUT BUTTER SMOOTHIE SWEDISH FRITTATA SEW YOUR

More information

Funeral Ministry Salads & Sides

Funeral Ministry Salads & Sides Funeral Ministry Salads & Sides 10/22/2010 1:05:00 PM Broccoli Corn Muffins 1 (10 oz) pkg. frozen chopped broccoli thawed 1 (7 oz) pkg. corn muffin mix 4 eggs, beaten ½ cup butter, melted ¾ cup cottage

More information

High Protein, High Energy Shakes

High Protein, High Energy Shakes High Protein, High Energy Shakes Fortified Milk 250 ml (1cup) skim milk powder 1000 ml (4 cups) whole milk Add skim milk powder to whole milk, mix until dissolved. Refrigerate. Note: You can use this milk

More information

" " Red Lentil Chili" The Bean Queen's Cookbook" " Serves: 8 "

  Red Lentil Chili The Bean Queen's Cookbook  Serves: 8 Starter Kit Red Lentil Chili The Bean Queen's Cookbook Serves: 8 1 3/4 cups dried red lentils 4 cups water 1 1/2 teaspoon salt 1 large onion, chopped 3 stalks celery, chopped 1 14.5 oz can diced tomatoes

More information

Buttermilk Biscuit Muffins

Buttermilk Biscuit Muffins Buttermilk Biscuit Muffins : 2½ c. all purpose flour ¼ c. sugar 1½ T. baking powder ¾ c. cold butter 1 c. buttermilk DIRECTIONS: Preheat oven to 400. Grease 12 (2½ -inch) muffin cups or use muffin liners.

More information

Visit our websites to print additional copies. Bon appétit! Quaker Oats Center of Excellence National Dairy Council

Visit our websites to print additional copies. Bon appétit! Quaker Oats Center of Excellence National Dairy Council RECIPES Are you looking for new culinary solutions to meet nutrition and taste expectations? Look no further. We ve created delicious recipes using wholesome whole grain oats and nutrient-rich dairy foods.

More information

Thanksgiving Recipes 2015

Thanksgiving Recipes 2015 UNJURY High Protein Pumpkin Spice Latte Recipe makes 1 serving; 1 serving is 1 ¼ cups. Calories 150, Calories from Protein 100 (67%), Total Fat 0g, Carbohydrates 12g, Sugars 10g, Protein 25g. 1 Scoop or

More information

5-DAY NO SUGAR CHALLENGE MENU

5-DAY NO SUGAR CHALLENGE MENU 5-DAY NO SUGAR CHALLENGE MENU Our goal with the 5-Day No Sugar Challenge is to eliminate refined sugar. The sugar found in the recipes provided comes from fresh fruits, vegetables and grains. There is

More information

Muffins, Muffins! Recipe Book

Muffins, Muffins! Recipe Book Muffins, Muffins, Muffins! Recipe Book Muffins, Muffins, Muffins! Recipe Book TABLE OF CONTENTS BANANA CRUMB 7 LEMON POPPY SEED 8 CHOCOLATE CHOCOLATE-CHIP 9 CHOCOLATE CHEESECAKE 0 PUMPKIN COFFEE CAKE

More information

Peanut Butter Recipes

Peanut Butter Recipes Soups and Stews Ground Nut Stew 2 cups peanut butter 1/2 can (6 ounce) tomato paste 2 cans (10 ounce) diced tomatoes with green chili peppers 4 cups chicken broth 2 tablespoons vegetable oil 6 boneless,

More information

The Creative Homemaking Guide to. Quick Bread Recipes. by Rachel Paxton

The Creative Homemaking Guide to. Quick Bread Recipes. by Rachel Paxton The Creative Homemaking Guide to Quick Bread Recipes by Rachel Paxton ABOUT CREATIVE HOMEMAKING: Visit Creative Homemaking for all of your homemaking needs. Creative Homemaking offers cleaning hints, a

More information

High Calorie, High Protein Liquid and Semi-Solid Diet

High Calorie, High Protein Liquid and Semi-Solid Diet High Calorie, High Protein Liquid and Semi-Solid Diet Some health conditions increase your calorie and protein needs while also making it harder to eat more. For example, patients going through cancer

More information

trueformlife.com May/Jun Week 1 May/Jun Week 1 Monthly Membership Monthly Membership, Page 1

trueformlife.com May/Jun Week 1 May/Jun Week 1 Monthly Membership Monthly Membership, Page 1 Monthly Membership Monthly Membership, Page 1 May/Jun Notes What s going on this week!? Welcome to week #1 of this month Trueformers! Thank you so much for being with us on this journey to living a healthy

More information

Biscuits HINTS & TIPS

Biscuits HINTS & TIPS Mixing Tips Biscuits HINTS & TIPS Panning and Baking Always use ice cold water to prevent leavening loss. Hand mixing is the preferred method of mixing for best results. Overhandling and use of excess

More information

Mixed Green Salad with Blueberry Vinaigrette Recipe provided by Christina Ilarazza, Central Market Cooking Staff and Certified by Cuisine for Healing

Mixed Green Salad with Blueberry Vinaigrette Recipe provided by Christina Ilarazza, Central Market Cooking Staff and Certified by Cuisine for Healing Mixed Green Salad with Blueberry Vinaigrette Recipe provided by Christina Ilarazza, Central Market Cooking Staff 1 medium shallot, minced 1 teaspoon fresh garlic, minced 1 cup fresh blueberries ½ cup white

More information

Grace Emmaus Walk #49 Recipes

Grace Emmaus Walk #49 Recipes Grace Emmaus Walk #49 Recipes Amish Oatmeal 1 ½ cup oatmeal ½ cup sugar ½ cup milk ¼ cup melted butter 1 eggand 1 tsp baking powder ¾ tsp salt 2 tsp vanilla Combine all ingredients and mix well. Spread

More information

PALEO CHOCOLATE CHIP COOKIES

PALEO CHOCOLATE CHIP COOKIES PALEO CHOCOLATE CHIP COOKIES : 3 cups Blanched Almond Flour 1/2 cup Virgin Coconut Oil, unrefined 1/2 cup Pure Maple Syrup 2 Omega 3 Eggs 1 tsp Baking Soda 1 tsp Salt 1 tsp Vanilla Extract 1 1/2 cups Enjoy

More information

Fox 29 Thanksgiving Recipes

Fox 29 Thanksgiving Recipes Orange Cranberry Relish 1 bag cranberries Zest and juice of 1 orange 1/2 cup sugar 4 fl oz. orange juice 1 tsp salt Fox 29 Thanksgiving Recipes In a medium sauce pan, heat water orange zest and orange

More information

Basic vanilla muffins recipe

Basic vanilla muffins recipe Basic vanilla muffins recipe Ingredients: 2 cups self-raising flour 1 cup sugar 1/2 tsp salt 1 egg 3/4 cup milk 1/3 cup vegetable oil 1 tspn vanilla extract Method: Preheat oven to 180 C. Line a 12 cup

More information

Chocolate Chip Cookies

Chocolate Chip Cookies Chocolate Chip Cookies 1 cup brown sugar 1 cup white 1 1/2 cup shortening 1 Tablespoon vanilla 1 1/2 teaspoon soda 4 cups flour 3/4 teaspoon salt package chocolate chips 1. Cream together the sugars and

More information

weet-bix recipe book

weet-bix recipe book weet-bix recipe book Wheatie Smoothie 1 cup Sanitarium So Good Lite soymilk 1 Sanitarium Weet-Bix 1 chopped banana ½ cup frozen berries 1. Place all ingredients in blender and blend until smooth. Pour

More information

Coconut Flour Recipes by The Coconut Mama

Coconut Flour Recipes by The Coconut Mama 1 Coconut flour is a wonderful flour that can be used to recreate grain free versions of your favorite breads and desserts. Coconut flour is a high fiber flour often used by those on gluten and grain free

More information

Rainworth State School s Tuckshop Homebaking Recipe Ideas Booklet

Rainworth State School s Tuckshop Homebaking Recipe Ideas Booklet Rainworth State School s Tuckshop Homebaking Recipe Ideas Booklet Please email rainworthtuckshop@gmail.com if you have any questions regarding these recipes. Happy baking! Anzac Biscuits 1 cup plain flour

More information

GLUTEN FREE CHOCOLATE CAKE

GLUTEN FREE CHOCOLATE CAKE CHOCOLATE CAKE SERVES: 12 PREPARATION TIME: 55 minutes 1/2 cup sorghum flour 1/2 cup tapioca flour 1/2 cup rice flour 1 cup cocoa, sifted 1/2 teaspoon baking soda 2 1/2 teaspoons baking powder 1 1/2 teaspoons

More information

Peanut Butter Blossom Cookies

Peanut Butter Blossom Cookies Peanut Butter Blossom Cookies 1/2 cup granulated sugar 1/2 cup packed brown sugar 1/2 cup creamy peanut butter 1/2 cup butter or margarine, softened 1 egg 1 1/2 cups of all-purpose flour 3/4 tsp baking

More information

40 High-Calorie Mass Building Shake & Smoothie Recipes 1

40 High-Calorie Mass Building Shake & Smoothie Recipes 1 40 High-Calorie Mass Building Shake & Smoothie Recipes 1 40 High-Calorie Mass Building Shake & Smoothie Recipes 2 Table of Contents Healthy High-Calorie Shakes Page 3 Pre-Workout Shakes & Smoothies Page

More information

Allergy Friendly Holiday Recipes

Allergy Friendly Holiday Recipes Caramel Popcorn 2 T. Oil ½ cup popcorn kernels ½ tsp. salt, divided 1 ½ cups light brown sugar, firmly packed ½ cup margarine (dairy-free) ½ cup light corn syrup Grease 2 large caking pans. Set aside.

More information

Super-Fast Breakfast Taco by Anna Bullett, MS, RD

Super-Fast Breakfast Taco by Anna Bullett, MS, RD Super-Fast Breakfast Taco by Anna Bullett, MS, RD Have you ever micro ed an egg? Well, I hadn t either. I decided to give it a try and, lo and behold, it turned out to be a quick, easy way to brighten

More information

Zucchini-ville Muffins

Zucchini-ville Muffins Zucchini-ville Muffins That s Fresh Kids Cooking Teams, Chef & Child Foundation 3½ cups flour 4 teaspoons baking powder ½ cup sugar 1½ teaspoons salt 1 teaspoon cinnamon 4 large eggs 1½ cups milk 6 tablespoons

More information

Southern Sweet Potatoes Serves 8

Southern Sweet Potatoes Serves 8 Southern Sweet Potatoes Serves 8 1 ½ cups mashed sweet potato ½ cup brown sugar 1 teaspoon cinnamon 1 teaspoon ground ginger ¼ teaspoon salt 2 well beaten eggs 1 cup heavy cream 1 store bought savory crust

More information

BASIC CLEANSE DAILY PLAN

BASIC CLEANSE DAILY PLAN Welcome to the Basic Cleanse! Here you ll find delicious and satisfying recipes to start your New Year on a sparkling clean note! On this cleanse, you will enjoy one satisfying Blast for breakfast, one

More information

Hearty Protein Cornbread

Hearty Protein Cornbread Hearty Protein Cornbread www.labrada.com/fitmencook Nothing tops off a nice meal quite like warm, homemade cornbread. And it s so easy to load up on this delicious bread at Thanksgiving. No worries this

More information

HEALTHY TREATS FOR LITTLE EATERS

HEALTHY TREATS FOR LITTLE EATERS The Essentials of Healthy Snacking Toddlers have tiny little stomachs (the size of their fist) Toddlers cannot be expected to eat 3 square meals/day because their belly s just aren t large enough HEALTHY

More information

Brunch Recipes and Drinks for Your Family and Friends

Brunch Recipes and Drinks for Your Family and Friends Brunch Recipes and Drinks for Your Family and Friends Drinks Refreshing Punch 1 can frozen cranberry juice (thawed) (frozen raspberry juice may also be used) 1-2 liter Raspberry Ginger Ale (chilled) (or

More information

The Ultimate Smoothie Guide 1

The Ultimate Smoothie Guide 1 The Ultimate Smoothie Guide 1 HEALTHY & DELICIOUS SMOOTHIE RECIPES smoothie recipes with health benefits Nourishing Smoothie Recipe Detox Smoothie Recipe Weight Loss Smoothie Recipe Anti-Aging Smoothie

More information

QUINOA AND BLACK BEAN SALAD

QUINOA AND BLACK BEAN SALAD QUINOA AND BLACK BEAN SALAD GF V VG SERVES: 12 (1 cup each) Prep Time: 30 min. Cooking Time: 12 min. CONTAINER EQUIVALENTS (per serving): 1 2 1½ I usually make a bunch of quinoa at the beginning of the

More information

Paleo Meal Plan! Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Kale Smoothie. Leftovers. Turkey Zucchini Pasta. Apple Chicken. Salad.

Paleo Meal Plan! Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Kale Smoothie. Leftovers. Turkey Zucchini Pasta. Apple Chicken. Salad. Breakfast Lunch Dinner Snack Paleo Meal Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Almond Blueberry Parfait Turkey Roll Ups Thai Stir Fry Beef Jerky Frittata Thai Stir Fry Apple Chicken Salad Hard

More information

Mini Pumpkin Cheesecakes with Gingersnap Crust

Mini Pumpkin Cheesecakes with Gingersnap Crust Mini Pumpkin Cheesecakes with Gingersnap Crust Crust 16 gingersnaps 2 graham crackers Filling: 3 tubs of Manhattan Bagel ⅓ tablespoon sugar ¼ cup all purpose flour 3 tablespoons melted butter 3 teaspoons

More information

Brown Rice Risotto with Asparagus and Porcini Mushrooms

Brown Rice Risotto with Asparagus and Porcini Mushrooms Whole Grain Recipes (see www.wholegrainscouncil.org) Blueberry Whole-Wheat Pancakes 2 cups buttermilk 3 large eggs tablespoons (¾ stick) unsalted butter, melted and cooled, plus 6 additional for brushing

More information

Preheat oven to 350ºF. Line a sheet pan with parchment paper.

Preheat oven to 350ºF. Line a sheet pan with parchment paper. RECIPES The Flying Biscuit s Famous Flying Biscuits 3 cups all purpose flour (a soft winter wheat flour, like White Lily, is best) 1 tablespoon plus 1 _ teaspoon baking powder _ teaspoon salt 2 tablespoon

More information