Category: Breakfast

Green Supreme Smoothie

11/26/2018

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Image by Joe Pineda

2 servings
15 min. prep time

2 bananas
½ pear
½ cucumber, peeled
1 cup spinach
1 cup kale
1 avocado
1 scoop protein powder *optional
2 in ginger
2 T nut butter
1 in. turmeric or ½ T turmeric powder
1 tsp spirulina
⅓ cup chia seeds
8 oz orange juice or cranberry juice
8 oz filtered water

Skin cucumber.
Pour liquid into blender with spirulina and protein powder.
Add greens, nut butter, seeds, ginger and turmeric.
Finish off with adding fruit and blend until desired texture is achieved.

Tips:

Top smoothie off with yummy garnishes, such as hemp seeds, cacao nibs, fresh fruit, coconut flakes, goji berries, etc..
Try to use juices that are cold-pressed, no-sugar added and not from concentrate.

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Veggie Omelet

11/26/2018

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Image by Eggland's Best

Servings 2
20 min. prep time
10 min. cook time

5 pasture raised eggs
1 avocado
1 cup spinach
1 medium tomato, diced
half medium bell pepper
¼ cup medium red onion, diced
¼ cup minced shallot
¼ cup almond, oat or coconut milk
1 Tbsp coconut oil
1-2 Tbsp dairy-free pesto
2 mushrooms sliced
2 cloves minced garlic
1 tsp chili flake
1 tsp himalayan salt
1 tsp turmeric
1 tsp fresh ground black pepper
1 tsp cayenne
1 tsp chili powder

Combine egg, pesto, dairy-free milk and spices in a medium bowl whisking until the ingredients are completely combined.
Add the garlic, shallot, and veggies.
Heat oil over a stainless steel skillet or cast iron and evenly distribute the mixture into the pan on medium heat.
Allow for the entire bottom to cook before attempting to flip. To help this process use a thin spatula to work slowly around the sides to prep for the flipping processing.
Around 5-8 minutes it should appear as if it has cooked for the most part evenly alongside the bottom, and be easily flipped in half. Allow for this to cook another few minutes before flipping onto the other side.
Once it appears the omelet is cooked to liking, transfer it to a large plate, or split in half to serve on two separate plates.
Garnish with spinach, avocado and your choice of hot sauce. Enjoy!

Tips:

We enjoy our omelet with a fresh side salad with oil and apple cider vinegar and/or homey-potatoes. Mm-mm!
Add cheese as desired for those dairy lovers. You can also substitute alternative oil and milk for your preferred dairy choice.
Refer to this guide for what oils are used for best results Oil Guide.

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Protein Bites

11/25/2018

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Image by Caitlyn Tischer

10-14 servings
30 min. prep time

1 cup dry gluten free oats
½ cup medjool dates
2 scoops collagen or protein powder
½ cup psyllium husk
½ cup nut butter
½ cup sprouted nuts
¼ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup ground chia seeds
¼ cup ground flax seeds
1 T coconut oil
1 T coconut flakes
1 T cacao powder
1 T cacao nibs
½ T maca powder
1 tsp cinnamon
1 tsp vanilla bean or ½ tsp vanilla extract
pinch Himalayan pink salt

optional additions:

½ cup cacao butter
⅓ cup local honey, stevia or maple syrup
1 T coconut mana
1 T goji berries
1 T sesame seeds
1 tsp spirulina or chlorella

In a large Pyrex bowl mix the dry (oats, protein powder, nuts, seeds, etc) ingredients together until combined.
Add the nut butter, honey and extracts/flavor.
If the ingredients need to be further processed use a food processor or blender until desired texture is achieved.
Take about 2 inches by 2 inches of the the dough and form protein ball into a Pyrex container of choice and store in the refrigerator. Enjoy!

Tips:

To add a more chocolaty flavor to the balls just add about 1/4 cup cacao powder to the mix.
If you need to make the mix "wetter" add a tbsp of coconut oil or nut butter one at a time until achieving desired texture.
Use coconut flake, cacao nibs, chia seeds and/or hemp seeds as garnishes to coat the protein bites.

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Chia Pudding

11/23/2018

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6 servings
1 - 8 hours

1 can coconut milk
1-2 cups filtered water
1 cup chia seeds
1 tbsp cacao powder
1/2 tbsp maca powder
1 tsp cinnamon
pinch of salt

optional additions:

1 cup fresh seasonal fruit
1/2 cup fresh chopped nuts of choice
1 scoop collagen protein powder
2 tbsp nut butter
1 tbsp goji berries
1 tbsp cacao nibs
1 tbsp coconut flakes
1 tbsp pumpkin and/or sunflower seeds
1 tsp local honey, stevia or maple syrup

Add coconut milk, water, chia seeds, cacao powder, maca, cinnamon and salt into a large Pyrex bowl and mix together.
Allow to sit in the fridge for at least one hour until it has coagulated.
Add and mix in more water or coconut milk if the pudding is too dense.
When desired texture is achieved, top off with optional additions.

Tips:

Add collagen and any added sweeteners in step 1.
For ideal texture, allow pudding to coagulate for at least 8 hours.
Use seasonal fruits for increased diversity.

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Lifeproof Coffee

8/6/2018

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Image by Joe Pineda

2 servings
10 minutes

2 ½ heaping tablespoons ground coffee beans
1 teaspoon – 2 tablespoons MCT oil (C8 caprylic acid, if possible)
1-2 tablespoons grass-fed, unsalted butter or 1-2 teaspoons of grass-fed ghee.

optional additions:

1/2 cup coconut milk
2 tbsp Cocoa powder
2 tbsp Maca powder
2 tbsp Turmeric powder
1 tbsp coconut manna
1 tbsp grass-fed collagen powder
1 tsp cinnamon
1 pinch Himalayan salt

Brew 1 cup (8-12 ounces) of coffee using filtered water with freshly ground coffee beans. Use a French Press for ease of use and to preserve beneficial coffee oils that paper filters keep out. Allow the ground coffee beans to steep in the French Press for 4 minutes, then slowly push the plunger all the way down.
Pour the coffee into a cup to cool, or directly in a blender to begin adding the remaining ingredients.
Add MCT oil (start slow with this stuff – it’s powerful!) and grass-fed, unsalted butter or grass-fed ghee.
Add cocoa, maca, and turmeric powder, as well as, coconut milk and manna, cinnamon, and salt.
Mix it all in a blender for 20-30 seconds until it looks like a creamy latte. There will be a good amount of foam on top.
Finally, add the collagen powder and blend on a low setting until adequately mixed (this is added last in an effort to avoid protein degradation).

Tips:

When selecting coffee, seek organically-produced beans, to avoid contamination of pesticides. In addition, to avoid mycotoxins (mold), select coffee beans that are sourced from a single origin - in other words, avoid coffee blends.
If a sweeter beverage is desired, feel free to add a tablespoon of raw honey. Avoid adding the honey when the beverage is scorching hot to prevent nutrient degradation.

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Santa Fe Breakfast Burrito

7/17/2017

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Image by Joe Pineda

2 servings
25 minutes

2 tortillas or 2 collard greens
2 eggs or 8 oz. tofu, mashed
1 cup sweet or red potatoes, diced
1/2 cup black beans
4 cloves garlic, minced
4 shiitake mushrooms, chopped
1/2 bell pepper, chopped
1/2 yellow onion, chopped
1 jalapeño, chopped
2 tbsp coconut oil

spiced with:

1 tsp turmeric
1 tsp Chipotle or Cajun spice
1/2 tsp Cayenne
1/2 tsp Himalayan salt
1/2 tsp black pepper

topped with:

1 avocado, diced
1 handful of cilantro
2 limes juiced
1/4 cup Fiesta Salsa

Prepare a large skillet over medium heat with coconut oil. Add the potatoes and cook for about 4 minutes.
And onion, peppers, mushrooms, and spices. Allow to cook for 4 more minutes.
Add beans. Allow to cook for 2 more minutes. Adjust spices, and oil as necessary.
Remove from heat allowing to cool. In the meantime prepare the tortilla or collard greens by spreading toppings.
Adding the stir-fried veggies.
Wrap the burrito carefully to enjoy now or for later.

Tips:

If using tortillas, look for sugar-free tortillas in the ingredients list.
If you desire cheese, consider cashew cheese. It is a great alternative to dairy-based cheese.

Santa Fe Breakfast Burrito.docx
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Power Smoothie

6/17/2017

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Image by Joe Pineda

2 servings
10 minutes

2 generous cups of kale and/or spinach
2 bananas, frozen
1 kiwi
1 cup coconut milk
1/2 cup blueberries, frozen
1/4 cup apples
1/4 cup sprouted almonds
2 Tbsp psyllium husk
2 Tbsp turmeric
1/2 Tbsp spirulina

topped with:

2 Tbsp almond butter
1 Tbsp sunflower seeds
1 Tbsp hemp seeds
1 Tbsp chia seeds
1 Tbsp sunflower seeds
1 Tbsp cacao nibs
1/2 tbsp sesame seeds

Beginning with the greens, use a blender or food processor to mix ingredients together.
Blend until desired texture is achieved.
Pour into a bowl, or a cup if desired.
Top off with granola and seeds.

Tips:

Feel free to substitute fresh fruit rather than frozen fruit.
If you desire juice instead of milk, be aware that most juices are from concentrate. Go the extra mile and purchase cold-pressed juices, not from concentrate. Or better yet, freshly squeezed juices contain even more nutrients.

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Home Sweet Potatoes

3/7/2017

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Image by Joe Pineda

2 servings
25 minutes

1 large sweet potato, diced
3 cloves garlic, minced
1/2 shallot, minced
1/2 red onion, diced
2 tbsp coconut oil

spiced with:

3 tsp chili powder
2 tsp garlic powder
2 tsp onion powder
2 tsp fresh ground black pepper
2 tsp himalayan salt
2 tsp thyme
2 tsp cayenne
2 tsp sage
2 tsp cajun or chipotle

Proportionally dice the potato into the same size and shape.
Prepare the onion, garlic, and shallot.
Prepare the skillet with coconut oil and apply medium heat.
Once the oil has heated, add potatoes.
Add the onion, garlic, and shallot after roughly 5 minutes.
Garnished the potato mixture with spices. Allow for them too cook at least 5-10 more minutes until the desired texture is reached.

Tips:

Watch the potatoes. It is easy to neglect a stove on heat. If over-cooked, they will become mushy or burnt.
This recipe pairs well with eggs.

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Berry Fruity Bowl

3/6/2017

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Image by Joe Pineda

2 servings
20 minutes

1 cup oat milk
2 bananas, chopped
2 cups kale and/or spinach
1 kiwi
1/4 cup raspberries
1/4 cup green apples, chopped
1/4 cup blueberries, frozen
1/4 cup strawberries, frozen
1/4 cup mango and/or pineapple, frozen
1/4 cup pomegranate seeds

topped with:

1/2 cup nuts (brazil or cashews or almonds)
1 cup buckwheat granola
2 tbsp chia seeds
1 tbsp ginger
1 tbsp hemp seeds
1 tbsp pumpkin seeds
1 tbsp shredded coconut flakes
1 tbsp sunflower seeds
1 tbsp cinnamon

Blend fruit, greens, and ginger until desired texture. Pour into two bowls or serving containers.
Distribute the nuts, seeds, coconut, buckwheat, and cinnamon onto the smoothie mixture.
Pour on nut butter in the heart of the mixture.

Tips:

Any of the fruits included above can be fresh or frozen. Mix it up now and then can garnish the top of the bowl with one or two fruits.
Bee pollen and spirulina make great additions to the mixture.
If you desire juice instead of milk, search for cold-pressed, not from concentrate juice blends, when buying your juices to receive the most nutrient rich effects.
If you need a thicker, more filling breakfast just add one avocado it won't take away from the sweet fruity taste of the liquid mixture.

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Oatmeal Parfait

3/6/2017

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Image by Joe Pineda

1 serving
15 minutes

1.5 cup gluten-free rolled oats
1 cup oat milk
1/2 banana
1/2 pear

topped with:

1/2 cup brazil nuts
2 tbsp nut butter (almond or peanut)
1 tbsp chia seeds
1 tbsp hemp seeds
1 tbsp shredded coconut flakes
1 tbsp unsweetened cacao nibs
1 tsp cinnamon

Fill a a bowl or mason jar with oats.
Add the oat milk and fruit. Stir together.
Top off the mixture with toppings.

Tips:

Feel free to use the fruit of your choice. Some of our favorite fruits to include are raspberries, blueberries, strawberries, kiwis, blackberries, or pomegranate seeds depending upon the season.
Oat milk can be substituted for any other milk (coconut milk, hemp milk, etc.).
If prepared overnight, pour in enough milk so that the dry ingredients are covered by about an inch, or as desired.

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Oat Yogurt

3/6/2017

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Image by Caitlyn Tischer

2 servings
2-3 day prep time

4 cups filtered water
2 ½ cups gluten free oat groats, steel cut or rolled oats
½ cup unsweetened coconut shreds
4 Brazil nuts
1 tsp vanilla bean or extract
1 tsp cinnamon or cinnamon chips
½ tsp Himalayan salt

topping additions:

1 cup local, seasonal fruit (if possible)
2 T nut butter
1 T raisins
1 T hemp seeds
1 T sunflower seeds
1 T cacao nibz

optional additions:

⅓ cup local honey, stevia, maple syrup or medjool dates
1 T cacao powder
1 tsp maca
¼ tsp cardamom
¼ tsp nutmeg

Grind oat groats, steel cut, rolled oats cut oats into flour using a high speed blender, grain mill or food processor.
Soak oat grinds/flour overnight. Be sure to leave a little water for the oats to absorb.
Blend the soaked oats with 4 cups of water and remaining ingredients. Add in any optional additions here. Save the toppings for later.
Add the blended consistency into a large sealable container and cover using a plate, coffee filter or cheesecloth with a rubber band.
Allow oat mixture to ferment in a warm or sunny spot in your home for the next 2-3 days. Depending on sour preference end the process at anytime as long as 12 hours was granted to ferment.
Once ready to eat add in parfait toppings. Enjoy!

Tips:

We prefer our yogurt on the sour side. We let it go for 3 days including the first 12 hour soak. It also depends on your climate how fast the process will go and the home you live in.
If you’re feeling creative blend in fresh fruit after the fermentation process to give it a specific flavor or simply meal prep your parfaits mixing in frozen or fresh fruit the night before.

Oat Yogurt.docx
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Buckwheat Granola

1/26/2017

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Image by Joe Pineda

5 servings
1.5 hour prep time

3 cups buckwheat groats
1/4 cup maple syrup
1/4 cup unsweetened cacao nibs
3 T coconut oil, melted

Set the oven to 260 degree F.
Melt coconut oil and combine with all the ingredients in a bowl. Distribute the oil evenly among all of the ingredients.
Spread out all of the ingredients on a sheet of baking parchment paper and bake for one hour.
Allow granola to cool before storing in a air tight jar or container.

Tips:

Fig juice from the fig bar recipe can be reused for this recipe.
Excessive amounts of sugar should be avoided. Albeit, sugar helps hold the granola together. We prefer them sugar free. This way they are more like healthy grape nuts.
This recipe pairs well with oat milk to create a cereal-like breakfast. Add fresh fruit, nuts, seeds, and nut butter with a dash of cinnamon.

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Banana Nut Crumble Muffins

1/8/2017

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Image by Caitlyn Tischer

12 servings
10 minute prep time
20 minute cook time

3-4 bananas
1.5 cups quinoa flour
1/2 cup gluten-free oats
1/4 cup coconut oil, melted
1/4 cup walnuts, chopped
5 T water
2 T flax meal
2 tsp baking soda
1 tsp vanilla extract
1/2 tsp Himalayan salt

topped with:

1/4 cup maple syrup or 4 chopped Medjool dates
5 T quinoa flour
2 T coconut oil, melted

Preheat oven to 375 degree F. Prepare muffin tin by oiling w/ coconut oil or use a silicon muffin holder (less mess, and no oil necessary).
Prepare the flax eggs by combining the flax meal and water. Let sit for 5 minutes.
Add everything besides the crumble ingredients into a mixing bowl. Mix until the ingredients are evenly distributed.
Once flax eggs and oil are ready, add both to bowl and mash bananas (keep some texture to keep the muffins moist).
Pour doughy mixture into muffin tin
Prepare the crumble by adding the remaining ingredients to a small bowl. Adjust as necessary until desired texture is created. Using a spoon, apply crumble to muffin tops.
Bake the muffins for 15-20 minutes. Let cool before storing.

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Lifestyle

Green Supreme Smoothie

Veggie Omelet

Protein Bites

Chia Pudding

Lifeproof Coffee

Santa Fe Breakfast Burrito

Power Smoothie

Home Sweet Potatoes

Berry Fruity Bowl

Oatmeal Parfait

Oat Yogurt

Buckwheat Granola

Banana Nut Crumble Muffins

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