BREAKFAST RECIPES OVERNIGHT CHOCO OATS

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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

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