HAZEL CLOUD'S POPOVERS

This recipe is a healthy overhaul of my grandmother’s incredibly tasty popovers.

What’s in it

• 3 large cage free organic eggs

• 1 ½ cups coconut milk

• 1 T grass-fed butter, melted

• 1 ½ cups Bobs Red Mills 1:1 baking flour

• 1 t sea salt

• Avocado oil spray to grease the pan

How to Make it

1.    Take the eggs and milk out of the fridge and bring to room temperature

2.    Preheat the oven to 450F

3.    Place the popover pan on a cookie sheet and put in the heating oven

4.    Whisk eggs, milk and melted butter together until frothy (about one minute)

5.    Mix flour and salt together, and sift over egg mixture

6.    Whisk until just combined but don’t over mix, a few small lumps are fine

7.    Remove tray from oven and spray with avocado oil (in and outside the cups)

8.    Fill each cup ½ - ¾ full

9.    Bake 20 minutes then reduce the oven temp to 350F and bake another 15 minutes (do not open the door when you lower the temp, keep the door closed)

10. Remove popovers from the pan and place on a wire rack (to maintain crispness).

11. Put a tiny slit in each bottom to release steam

12. Serve with grass fed or vegan butter

Why it’s HEALTHY

The original recipe had whole milk, vegetable oil, regular flour and table salt. In this healthier version we highly recommend cage free organic eggs which are far healthier than eggs that come from factory farmed hens.  We replace milk with non-dairy coconut milk because all those hormones from pregnant cows can really muck with our hormonal balance. Sea salt is minimally processed and has trace minerals like magnesium. And we recommend Bobs Red Mill Flour as a good gluten free alternative easily substitute in any recipe that calls for traditional flour.

 

 TIPS

1.The most important ingredient is steam. Preheating the pan makes a big difference, as does starting with all of your ingredients at room temperature (this forms an emulsion which traps air). 2. Spoon and level the flour, don’t scoop! 3. Allowing the batter to rest at room temperature while the oven preheats will result in an airier texture (as opposed to chewy). 

 

Lemon Blueberry Dutch Baby

What’s in it

·       4 organic eggs

·       ½ cup cashew milk

·       ½ cup gluten free flour (Bob’s Red Mill 1:1 is great)

·       3 T Bobs Red Mill date sugar (or 3 medjool dates)

·       4 T grass fed butter

·       1 t vanilla extract

·       ¼ t sea salt

·       Zest from one large lemon

·       1 cup organic blueberries

How to Make it

 1.    Preheat the oven to 450 degrees

2.     Wash and put aside the blueberries. Save 2 T butter and melt the remaining 2 T.

3.     Place the rest of the ingredients along with the 2 T melted butter into a blender and blend until smooth

4.     In a medium size oven save skillet melt the remaining butter over medium high heat.

5.     Add the blueberries and stir and then immediately add the batter. Stir

6.     Transfer to the oven and cook for 15 minutes.

7.     Cut into pieces and serve with a drizzle of pure Maple Syrup (optional)

Why it’s Healthy

This recipe updates a classic Dutch baby dish with healthier choices for flour and sugar. Date sugar is loaded with antioxidants and if you substitute real dates, all the better. Dates are a good source of potassium, manganese and magnesium and have been proven to decrease cholesterol and boost bone health. Blueberries are an excellent source of Vitamin K and manganese and are especially high in antioxidants. Blueberries are low in calories yet provide 3.6 g of fiber per cup, 14% of your daily fiber needs. And we’re using plant milk as dairy is inflammatory for so many people. If you choose to top with maple syrup, pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Dark, grade B maple syrup typically contains more beneficial antioxidants than the lighter syrups.  

Flourless Blueberry Oat Muffins

WHAT’S IN IT

·        3 cups old-fashioned rolled oats

·       1 ¼ cups plant milk (with no added sugar)

·       ½ cup unsweetened applesauce (or make it!)

·       1/3 cup medjool (pitted) dates

·       1 T grated lemon zest

·       ¼ cup lemon juice

·       2 large cage-free eggs, lightly beaten

·       1 t baking powder

·       1 t vanilla extract

·       1 t cinnamon

·       ½ t sea salt

·       1 cup frozen wild blueberries

·       Optional – add chopped walnuts

HOW TO MAKE IT

1.     Preheat oven to 375 degrees

2.     Coat a muffin tin with avocado spray

3.     Blend the dates to a fine mixture in a food processer

4.     In a large bowl combine oats, plant milk, applesauce, dates, lemon zest, lemon juice, eggs, baking powder, vanilla, cinnamon, and salt.

5.     Fold in the frozen blueberries

6.     Divide the mixture among the muffin cups, filling about 1/3 of the way,

7.     Bake until a toothpick inserted in the center comes out clean, about 25 minutes.

8.     Cool in the pan for 10 to 15 minutes, then move to cool further on a wire rack

9.     Serve warm or at room temperature

Note – make ahead and freeze in an airtight container for up to 3 months.

WHY It’S HEALTHY

Oats are a good source of fiber, iron, zinc, selenium, magnesium, phosphorus, vitamin E and B vitamins.  One serving of oats provides 26% daily recommended dietary allowance of biotin (B7) which plays a major part in maintaining the health of our hair, skin and nails. The fiber from oats makes us feel full and slows digestion so we feel full longer. This makes oats especially helpful with weight loss. Blueberries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. The antioxidants in berries are associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Polyphenols found in berries oppose and reduce hormones that facilitate fat storage while restoring the body’s normal fat-burning metabolism. Apples are so familiar to us (the second most popular fruit after bananas) they are often not given their due in terms of the awesome health benefits they provide. They have dozens of phenols and polyphenols that give us significant levels of antioxidant protection and are a good source of daily fiber. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Cinnamon has wonderful anti-inflammatory effects, which may help lower risk of disease. 

Blueberry Mint nICE Cream

WHAT’S IN IT

• 2 large bananas

• 4 cups frozen blueberries

• 10 fresh mint leaves

HOW TO MAKE IT

1. Peel and cut the bananas into ½ inch pieces

2. n a high-speed blender or food processor combine all ingredients. Pulse on low to medium-low until crumbly, stopping and scraping down sides once or twice. Blend continuously 30 seconds to 1 minute or until smooth and creamy.

3. Transfer to a freezer-safe container. Freeze at least 2 hours before serving.

WHY IT’S HEALTHY

For starters, nICE Cream is dairy free and has no added sugar. Bananas are a great source of fiber, vitamin B6, vitamin C, manganese and potassium. Bananas are also a good source of tryptophan, an amino acid that produces serotonin, one of the “happy hormones” as well as antioxidants that help with the release of dopamine, another mood-enhancing hormone. The potassium and magnesium in bananas support heart health. Potassium helps regulate blood pressure to prevent excess strain on the heart muscle. Blueberries are an excellent source of Vitamin K and manganese and are especially high in antioxidants. Blueberries are low in calories yet provide 3.6 g of fiber per cup, 14% of your daily fiber needs. Eating mint, drinking mint tea or using mint extracts can help to aid digestion, relieve headache pain, ease nausea, improve signs of depression and relieve respiratory conditions like chronic cough or asthma.

Stone Fruit Salad

WHAT’S IN IT

• 6 cups fresh stone fruit, chopped (I used plums, peaches and nectarines)

• 4 large basil leaves, finely chopped

• 4 large mint leaves, finely chopped

• 1 t lime zest

• Juice of 1 lime

• 1 T pure maple syrup (or honey)

• Optional – substitute one cup of blueberries and/or blackberries for stone fruit

HOW TO MAKE IT

1. Combine the fruit in a large bowl with chopped basil and mint. Stir to combine.

2. Whisk together the lime zest, lime juice, and honey.

3. Pour the dressing over the fruit and stir to combine.

4. For the best flavor chill and let the flavors combine for at least 2 hours before serving.

5. Store in an airtight container for up to 48 hours.

WHY IT’s HEALTHY

One serving of this salad provides 72% of your daily need of vitamin C and 29% of recommended fiber.

Potato Beet Latkes

WHAT’S IN IT

• 1/4 cup unbleached, Bob’s Red Mill flour

• 2 T corn starch

• ¼ cup chopped onion

• 2 T fresh dill

• 1 cup Russet potato, grated

• 1 cup beet, grated

• 2 T unsweetened nut milk

• ¼ cup extra virgin olive or avocado oil

• Non-dairy sour cream

HOW TO MAKE IT

1.    Grate the potato and beet and squeeze out as much water as possible with a cheesecloth or paper towels. Discard the water.

2.    Mince the onion.

3.    Mix together the flour, corn starch, nut milk, onion, salt and pepper directly with the beet and potato.

4.    Heat oil in a skillet over medium heat.

5.    Form the mixture into balls about the size of a clementine. Flatten into a patty and press the edges together. Try to get it as thin as possible, right before it starts falling apart.

6.    Once the oil is hot, add the patties and press down gently on the top of each with the back of a spatula. Fry for 2-4 minutes and flip when golden. Cook the other side for 2-4 minutes or until golden brown.

7.    Place each patty on a paper towel to soak up excess oil.

8.    Serve with fresh diced dill and non-dairy sour cream.

WHY IT’S SO HEALTHY

Beets are packed with nutrition, including antioxidants that fight cell damage and reduce the risk of heart disease. Beets are a great source of fiber to help control blood sugar levels and maintain a healthy weight and also contain nitrates which help widen blood vessels. The leaves are also super healthy so keep them for your morning smoothie. Beet roots and greens are a good source of folate, a B vitamin especially important during pregnancy, and also a good source of vitamin C, magnesium and potassium. Onions are the richest food source of quercetin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides. They are also high in vitamin C, folate, biotin and calcium.  Dill can help to ease menstrual cramps, aid digestion, fight infections and lower cholesterol levels. Lastly, we replace the dairy (and the hormones, antibiotics that come with traditional dairy products) with plant-based alternatives.

Gluten Free Pancakes

WHAT’S IN IT                                                      

·       1 ½ cups of gluten-free all-purpose flour*

·       3 t baking powder

·       ½ t himalayan or sea salt

·       1 T coconut sugar

·       1 ¼ cups plant milk

·       1 cage free egg

·       3 T grass fed butter or ghee

·       1 t vanilla

·       ½ cup organic blueberries (optional)

·       Pure maple syrup

* Bobs Red Mill gluten free 1 to 1 baking flour is a good choice

HOW TO MAKE IT                                                    

1. In a large bowl, sift together the flour, baking powder, salt, and sugar.

2. Make a well in the middle and pour in the milk and egg; mix with a fork or whisk until smooth.

3. Heat a large pan over medium-high heat. Add enough ghee or grass-fed butter to coat the bottom of the pan. Pour or scoop ¼ cup of batter for each pancake. OPTIONAL - Add blueberries to the pancake batter once poured or save for a topping prior to serving.

4. Wait until bubbles form to flip. Brown on the other side and serve with pure maple syrup.

WHY IT’S HEALTHY                                                         

The pancakes are made with gluten free flour which is easier on your digestive system, along with healthier substitutions for sugar and milk.  Please note that using high quality pure maple syrup will make a huge difference. Look for a syrup with a deep rich taste like this one.

Make Ahead Chia Pudding

What’s in it

• 3/4 cup chia seeds (grind first for enhanced health benefits)

• 3 cups plant-based milk of your choice

• 3 cups organic frozen fruit (berry blends work great)

• Optional – coconut shreds, nuts and/or seeds, pure maple syrup
  
  

How to Make it

1.   Put 2 T chia seeds and ½ cup plant milk in each of 6 individual serving glass storage jars

2.   Let the chia seeds thicken and gel.  Stir every 5 minutes for 15 minutes (or until chia seeds have thickened). Stir once more before adding fruit.

3.   Add ½ cup fruit on top of the chia mixture

4.   Put the top on the container and store in the freezer for up to 8 weeks*

5.   Remove the container the night before and place in fridge to thaw overnight.

6.   The next morning remove the pudding from the fridge, add coconut, nuts or seeds and maple syrup

*Note - or place in the fridge for up to 3 days

Why it’s Healthy

Chia Seeds are a complete protein source, containing all 9 essential amino acids.  They have loads of fiber and are a great source of omega-3's, calcium and magnesium. They help with energy and endurance, promote healthy skin, reduce signs of aging, and build stronger bones and muscles. Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. The antioxidants in berries are associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Polyphenols found in berries oppose and reduce hormones that facilitate fat storage while restoring the body’s normal fat-burning metabolism. Nuts and seeds are great sources of Omega-3 fatty acids, important for brain and heart health.  Two of our favorites are walnuts, an outstanding source of Vitamin E (138% RDA) and sunflower seeds (87% RDA). Sunflower seeds are also good sources of Vitamin B1, B6, selenium, and magnesium.  Coconut flakes contain a wide range of minerals, are high in iron, and lower LDL cholesterol. Maple syrup has high levels of beneficial nutrients, antioxidants and phytochemicals.

French Toast Casserole

WHAT’S IN IT

·   1 loaf sourdough bread (ideally fermented 24-48 hours)

·   10 large cage free, organic eggs

·   2 cups unsweetened coconut milk

·   ½ teaspoon cinnamon

·   ⅛ teaspoon nutmeg

·   1 teaspoon pure vanilla extract

·   ⅓ cup pure maple syrup

·   ⅓ cup sliced raw almonds or chopped pecans

·   2 tablespoons dark brown sugar

·   1 tablespoon chilled unsalted butter, cut into small cubes

·   extra pure maple syrup for serving

HOW TO MAKE IT

1. Cut or rip the bread into 1” pieces

2. In a large bowl whisk together eggs.

3. Add coconut milk, cinnamon, nutmeg, pure vanilla extract, and maple syrup and continue whisking until everything is well mixed.

4. Lightly spray a 9 x13 baking dish.  Lay the pieces of bread in the bottom of the dish. Pour the egg mixture over the bread. Gently stir it together until all of the bread is coated.

5. Cover the dish with foil and place in the refrigerator overnight.

6. In the morning, remove the dish from the refrigerator and place on the counter.

7. Preheat oven to 350 degrees.

8. In a small bowl combine almonds, brown sugar and butter. Squeeze together with your hands until it forms a crumbly mixture. Sprinkle it over top of the french toast.

9. Bake for 50 minutes. Serve hot with more pure maple syrup.

WHY IT’S HEALTHY

Well, this isn’t healthy like a morning smoothie loaded with veggies and herbs but as french toast goes, this is about as healthy as it gets. For starters (pun intended) we use sourdough bread which was made with a fermented sourdough starter, not yeast. The fermentation process helps produce enzymes that partially break down proteins, including gluten. This leads to a lower overall gluten content and decreased levels of phytates/phytic acid that can interfere with nutrient absorption and digestion. We’ve substituted coconut milk for cows milk (you can also use plant based butter if you are vegan) and there are only 2 tablespoons of sugar in a casserole that will feed eight people. Not bad! Pure maple syrup has high levels of beneficial nutrients, antioxidants and phytochemicals. The anti-oxidants in cinnamon have wonderful anti-inflammatory effects, which may help lower risk of disease. Nutmeg It is rich in vitamins and minerals like vitamin B6, thiamin, manganese, magnesium, folate and copper. When used even in small amounts nutmeg can help to aid digestion, ease pain, promote detoxification, boost cognitive function and regulating blood pressure levels. Almonds help with cholesterol reduction, are beneficial when it comes to weight loss, and are high in Vitamin E, manganese and magnesium.

Watermelon Berry Lemonade

Watermelon Berry Lemonade

WHAT’S IN IT

• 6 cups watermelon (about 1/2 medium watermelon), cut into chunks

• 1 cup organic strawberries, hulled (or berries of your choice)

• 2 T fresh ginger, chopped

• Juice from 2 medium lemons

• 1 cup water

• 1 T maple syrup (optional)

HOW TO MAKE IT

1.     Place all ingredients in a blender and blend until smooth

2.     Pour over ice and serve with a slice of lemon (optional)

WHY IT’S HEALTHY

Watermelon is a super hydrating, high antioxidant food that is a good source of vitamins C and A - both play an important role in maintaining healthy skin. The high water content in watermelon (91%) helps the body to detox and get rid of excess water and fluids. Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. The antioxidants in berries are associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium.Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Ginger contains a diverse array of important vitamins and minerals. It also contains gingerol - a compound with potent antioxidant and anti-inflammatory properties.

Recipe inspired by Anthony Williams

Cranberry Lime Mocktail

WHAT’S IN IT

1 cup cranberries

4 cups water

Juice of one lime

Juice of ½ lemon

1 ½ T pure maple syrup

HOW TO MAKE IT

1.    Mix water and cranberries in a blender on high speed

2.    Pour liquid through a strainer to remove pulp.  Press pulp to release juices

3.    Mix in maple syrup, lemon and lime juice

4.    Serve over ice and garnish with lime and lemon wheels (optional)

WHY IT’S HEALTHY

Recent studies have identified over two dozen antioxidant phytonutrients in cranberries which raise the overall antioxidant capacity in our bloodstream to help reduce risk of oxidative stress and fight colds and flu.  Cranberries are a great source of Vitamin C, manganese and fiber. Pure maple syrup contains up to 24 different antioxidants capable of reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases.  It also contains zinc and manganese in fairly high amounts. Zinc can help fight illness and improve immunity since it keeps your level of white blood cells up, while manganese plays a role a crucial role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Lemons are rich in Vitamin C needed for collagen production that is essential for smooth, healthy skin. They are rich in bioflavonoids (which can significantly boost the immune system) and are a good source of B6, thiamin, calcium, magnesium and potassium. Limes are super hydrating and one of the highest sources of absorbable vitamin C available.  They also help cleanse the liver.

Oatmeal, the breakfast of champions!

WHAT’S IN IT

·      1 cup steel cut oatmeal

·      ½ cup raspberries or blueberries (fresh or frozen)

·      6-8 almonds or walnut pieces, coarsely chopped

·      1 t dried barberries (don’t consume if pregnant or nursing)

·      1 t ceylon cinnamon

·      1 T ground flax meal

·      1 T sunflower seeds

·      1 T pure maple syrup (optional)

·      Oat or coconut milk to taste (optional)

HOW TO MAKE IT

1.     In a medium pot mix 1 cup oatmeal and 3 cups of water.*  Bring to a boil then simmer for 20-25 minutes until the water is absorbed.

2.     Add plant milk to your desired consistency and top with blueberries, barberries, cinnamon, flax meal, sunflower seeds, nuts and pure maple syrup - or any toppings of your choice. The amounts in the recipe are guidelines, adjust to your preference

3.     Store any remaining oatmeal in the refrigerator. To reheat, put desired amount in a medium pot, add few tablespoons of water, and cook on low, stirring occasionally, until heated through.  Double the recipe and have enough to last the week!

* or 2 cups water and 1 cup plant milk for creamier oatmeal

WHY IT’S HEALTHY

Oatmeal is a fantastic choice for breakfast as it provides low glycemic carbs for energy, along with protein and healthy fats. Oats are also a good source of fiber, iron, zinc, selenium, magnesium, phosphorus, vitamin E and B vitamins.  One serving of oats provides 26% daily recommended dietary allowance of biotin (B7) which plays a major part in maintaining the health of our hair, skin and nails. The fiber from oats makes us feel full and slows digestion so we feel full longer. This makes oats especially helpful with weight loss.  Barberries also help with weight loss (and acne!). Berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. The antioxidants in berries are associated with a reduced risk of heart disease, cancer and other inflammatory conditions. Polyphenols found in berries oppose and reduce hormones that facilitate fat storage while restoring the body’s normal fat-burning metabolism. Walnuts, flax meal and sunflower seeds are great sources of Omega-3 fatty acids, important for brain and heart health.  Walnuts are an outstanding source of Vitamin E (138% RDA) as are sunflower seeds (87% RDA). Sunflower seeds are also good sources of Vitamin B1, B6, selenium, and magnesium.  The anti-oxidants in Cinnamon have wonderful anti-inflammatory effects, which may help lower risk of disease.  

Avocadoed Toast (Buttered Toast but Better)

Do you have an avocado tree in your back yard? If the answer is yes, let’s swap houses. For a while. Like, ‘til the avocado tree stops producing avocados. Deal?

The poster child for ‘Don’t judge a fruit by its cover,” avocados - once the rarest of fruits - are everywhere these days. Guacamole, omelets, salads, tarts, avocados included in any type of recipe guarantee an extra glance, because what’s sweeter, creamier, and more luscious than an avocado?

Butter but Better.

Grinch green, avocados won’t make your heart grow three sizes, but they’ll definitely help keep your heart healthy. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body. They also allow for the absorption of other carotenoids that are essential for heart health -especially beta-carotene and lycopene.

So, ditch the pit and scoop the fruit. From breakfast to dinner, Avocados = awesome.

AVOCADOED TOAST

WHAT’S IN IT

• 1 – 1 ½ avocados

• 4 slices sourdough or whole grain bread, toasted

• 1 garlic clove, peeled and cut in half (or a sprinkle of garlic powder)

• Sea salt and pepper to taste

• Lemon or lime juice

• Pinch of cracked red pepper flakes

• OPTIONAL toppings: Red pepper, cherry tomatoes, or olives - small diced

HOW TO MAKE IT

1. Toast bread. Drizzle each slice with extra virgin olive oil, and rub with halved garlic clove.

2. Cut ripe (but not overripe) avocados in half. Remove pit, scoop flesh into a small bowl, and mash with fork until desired creaminess (or chunkiness).

3. Sprinkle mashed avocado with lemon or lime juice. Add a pinch of cracked red pepper, garlic powder and /or sea salt. Gently combine, and spread on toast.

4. Sprinkle optional toppings over avocado spread if desired. Chia and sesame seeds are a great add.

WHY IT’S HEALTHY

ENJOY!

Veggie Fri(dge)ttata

 

WHAT’S IN IT

• 6 eggs

• 1 red bell pepper - diced

• 1 cup Kale or spinach – whole or slivered

• 8 mushrooms - sliced

• 4 stalks asparagus - trimmed and cut into 1 inch pieces

• 1 avocado

• 1 medium onion – thinly sliced or minced

• Parsley and/or your favorite herbs - chopped

• 1 inch piece Turmeric root, sliced

• 2 green onions (or chives) - sliced

• Sea salt and black pepper to taste

• Optional: ¼ - ½ cup parmesan or pecorino shavings, feta crumbles or vegan cheese

• Note: Veggies are suggestions; use any combination of veggies you have in the fridge!

HOW TO MAKE IT

1. Beat eggs in medium sized bowl. Add salt and pepper to taste.

2. Heat 10 - 12 inch sauté pan over medium heat. Add 2 T of avocado oil.

3. Add onions. Cook, stirring occasionally, for 3 minutes.

4. Add red peppers and asparagus. Cook for 1 minute.

5. Add mushrooms, turmeric and kale. Mix together and cook for 3 - 4 minutes.

6. Beat eggs to mix, then pour into pan of veggies, tilting to spread the egg until it covers the bottom of the pan. Sprinkle with parsley and/or any other herbs you like. Let sit for a few minutes until the egg sets. Sprinkle chopped avocado and vegan cheese (optional) over frittata, cover and let sit on low until the egg is fully cooked – about four minutes. You can also put it under the broiler for a few minutes until cooked. Top with chopped green onions or chives. Cut into 4 – 6 slices and serve warm or at room temperature.

WHY IT'S HEALTHY 

Red Peppers have a high concentration of antioxidants, including lute in which keep eyes healthy.   Just one pepper provideS twice the daily recommended amount of vitamin C and ¾ the daily recommended amount of vitamin A.  Kale is a powerful anti-inflammatory and a natural detoxifier. It helps remove and eliminate toxins from your body. Parsley is also a great detoxifier and full of nutrition, including B vitamins such as folic acid, traces of B12 coenzymes, and vitamins A, C, and K. It’s highly remineralizing, especially for those low in trace minerals; parsley provides magnesium, sulfur, iron, zinc, manganese, molybdenum, chromium, selenium, iodine, and calcium.  Mushrooms are packed with fiber, help reduce LDL cholesterol, and lower blood sugars. They’re a great source of Vitamin A providing 97% of your daily needs, and are also a great source of plant based iron. Asparagus is a nutrient-dense food that is high in folic acid and is also a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamine. Avocados contain about 20 vitamins and minerals, improve digestive health and promote healthy skin, hair and eyes.  Onions are the richest food source of quercetin, which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides.  They are also high in vitamin C, folate, biotin and calcium. Turmeric is a powerful anti-inflammatory. Enjoy!

ENJOY!

Chia Seed Pudding

 

WHAT'S IN IT

2 cups plant based milk

1/2 t vanilla extract

1/4 cup pure maple syrup

1/4 t ceylon cinnamon

1/2 cup chia seeds

1/2 cup organic blueberries

1/4 cup cacao nibs 

Coconut flakes to your desired taste

HOW TO MAKE IT

1. Put first four ingredients in blender and blend until smooth.

2. Pour into a glass container and mix in chia seeds

3. Let sit in the fridge overnight

4. In the morning add blueberries, coconut flakes and cacao nibs. Mix and enjoy!

WHY IT’S HEALTHY

Chia Seeds are a complete protein source, containing all 9 essential amino acids.  They have lots of fiber and are a great source of omega-3's, calcium and magnesium. They help with energy and endurance, promote healthy skin, reduce signs of aging, and build stronger bones and muscles. Cacao is a great source of calcium, magnesium, iron, and is loaded with antioxidants. It improves cardiovascular health, builds strong bones, and elevates your mood and energy. Blueberries are a nutritional powerhouse and one of the most antioxidant rich fruits on the planet. They have been shown to do everything from enhance cognitive abilities to strengthen the circulatory system. They are helpful with urinary tract infections, and help keep the eyes and digestive tract healthy. Blueberries are high in vitamin K, manganese and vitamin C. Coconut flakes contain a wide range of minerals, are high in iron,  and lower LDL cholesterol. Maple syrup has high levels of beneficial nutrients, antioxidants and phytochemicals. Cinnamon is a fantastic anti-inflammatory, and is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process.  

Watermelon Chiamint Bites

WHAT’S IN IT

4 cups watermelon, chunked

Juice of I lime

¼ cup finely chopped mint leaves

2 t of chia seeds (grind first for enhanced benefits)

HOW TO MAKE IT

Pour lime juice over watermelon chunks. Sprinkle mint and chia seeds over the watermelon. Gently stir. Serve cool.

WHY IT’S HEALTHY

Watermelon is a super hydrating, high antioxidant food that is a good source of vitamins C and A - both play an important role in maintaining healthy skin. The high water content in watermelon (91%) helps the body to detox and get rid of excess water and fluids.  Chia Seeds are a good source of Omega 3s, calcium, magnesium, fiber and protein.  They help with energy and endurance, promote healthy skin, reduce signs of aging, and build stronger bones and muscles.  Spearmint is packed with vitamins, minerals, and antioxidants such as vitamin A, C, B-complex, beta carotene, iron, magnesium, calcium, manganese, and potassium. It can also help soothe digestive ailments like nausea and indigestion.  Limes are hydrating, electrolyte producing, and a great source of highly absorbable vitamin C. They help to remove toxins from the body.

Healthy Start Breakfast Bowl

This breakfast is a super-charged way to start your day!  Once you have the ingredients in your kitchen cabinet you can make it in less than 5 minutes. Perfect to take in a to-go container on your commute.

WHAT'S IN IT

• Coconut or Almond Yogurt

• 1/4 cup Pomegranate Seeds

• 1/4 cup fresh organic Blueberries or Wild Frozen Blueberries

• 1 T Walnuts

• 1 T Almonds

• 1 t Sunflower Seeds

• 1 t Chia Seeds

• Optional: Drizzle with pure maple syrup or raw local honey to sweeten

WHY IT'S HEALTHY

Pomegranates are high in antioxidants and a great blood builder. They restore glucose reserves to the liver and help with focus and concentration. Wild blueberries are a powerful brain food, a potent prebiotic and great at restoring the liver. Walnuts are a terrific source of Omega 3s. Omega-3 fatty acids are not only helpful for heart health and brain health, but also for controlling inflammation, improving circulation, memory, thought processing and blood sugar control. Chia Seeds promote healthy skin, help to reduce signs of aging, and are a great source of energy. Sunflower Seeds are a healthy source of fat that serves as a building block for cell membranes. They help your body balance hormones, slow down absorption of food so you can go longer without feeling hungry, and also act as carriers for important fat- soluble vitamins.  Almonds help with cholesterol reduction, are beneficial when it comes to weight loss, and are high in Vitamin E, manganese and magnesium.

 ENJOY!

Apple-Pom Smoothie

 

WHAT’S IN IT

§  1 cup coconut milk

§  1 apple, chopped

§  ½ cup pomegranate seeds

§  1 cup Kale

§  small handful parsley

§  1-inch fresh ginger

§  1-inch fresh turmeric (or ½ t ground turmeric)

§  pinch black pepper

§  1 t spirulina or chlorella

Add ice if you like your smoothies especially cool.  

note: can substitute any nut milk of your choice for coconut milk

HOW TO MAKE IT

Put ingredients in a blender and blend on high for a minute

WHY IT’S HEALTHY

Apples are a high fiber, antioxidant rich fruit.  They can inhibit cancer cell proliferation, help prevent inflammation, and lower cholesterol. Pomegranates are loaded with fiber, Vitamin C, K and potassium.  They can help lower high blood pressure and high cholesterol and been shown to provide anticarcinogenic effects. Turmeric is a powerful antioxidant and anti-inflammatory, and has proven highly effective in reducing the risk of many chronic diseases. Black pepper helps the main potent active ingredient (curcumin) in turmeric to be fully absorbed by the body during digestion.  Ginger contains a diverse array of important vitamins and minerals. It also contains gingerol - a compound with potent antioxidant and anti-inflammatory properties. Kale is also a powerful anti-inflammatory and a natural detoxifier. It helps remove and eliminate toxins from your body. Parsley is a detoxifier and full of nutrition, including B vitamins such as folic acid, traces of B12 coenzymes, and vitamins A, C, and K. It’s highly remineralizing, especially for those low in trace minerals; parsley provides magnesium, sulfur, iron, zinc, manganese, molybdenum, chromium, selenium, iodine, and calcium.

ENJOY!

Cinnamon Raisin French Toast Crunch

CINNAMON RAISIN FRENCH TOAST CRUNCH

WHAT'S IN IT

·         6 free range organic eggs

·         10 pieces Ezekiel Cinnamon Raisin bread (thawed)

·         1 ½ cups almond milk (or your favorite nondairy milk)

·         1 T vanilla

          Juice of 1/2 an orange

·         1 t ceylon cinnamon

·         1/2 t sea salt

·         ¼ t nutmeg

·         1 cup walnuts - halved or chopped

·         2 thinly sliced apples

·         Coconut oil to grease pan, and to serve with maple syrup

HOW TO MAKE IT

1.      Beat eggs. Add almond milk, vanilla, orange juice, cinnamon, sea salt and nutmeg and mix.

2.      Oil bottom and sides of a 9” baking dish

3.      Break 5 slices of room temp Ezekiel Cinnamon Raisin bread into bite size pieces. Place in pan, covering the bottom.

4.      Pour half of the egg mixture over the bread. Layer with slices of one apple. Sprinkle walnuts over apples. Press gently together.

5.      Repeat with another layer of bread, egg mixture, the second sliced apple, and walnuts. Press gently, and sprinkle with cinnamon.

6.    Cover and refrigerate overnight.

7.     Bake (covered in tin foil) at 350 degrees F for 35-40 minutes. Remove foil in last five - ten minutes. Bake til brown and bubbly. 

8.    Serve with pure maple syrup, or melted coconut oil mixed with pure maple syrup (ratio to your liking)

WHY IT'S HEALTHY

Eggs have a bad reputation for their high cholesterol content. But eggs help regulate the two different kinds of cholesterol in the body.  They are a great protein source with a complete amino acid profile.  They also help improve eye health and keep your skin healthy. Apples are high in fiber, a good source of vitamin C, and help prevent inflammation. Ezekiel bread, technically vegetables, contains more vitamins, minerals and antioxidants than whole grains. Phytic acid (a natural substance found in plant seeds which impairs the absorption of iron, zinc and calcium, and may promote mineral deficiencies) is destroyed when the grain sprouts, so the body is able to absorb the nutrients in these grains. Coconut oil reduces inflammation, helps boost the immune system, improves the LDL:HDL ratio, and improves energy and endurance. Maple syrup has high levels of beneficial nutrients, antioxidants and phytochemicals. Cinnamon is a proven anti-inflammatory. Walnuts are a great source of omega-3s; they support heart health, fight heart disease, and are a terrific brain food. Nutmeg helps improve mood and can help skin stay taut.