Savory Quinoa Breakfast Bowl

Quinoa is a staple in our household. It is a fiber-rich complex-carb and solid source of plant protein. Plus, it’s incredibly versatile and easy to make (only takes 15 minutes)! When making quinoa as part of dinner, I’ll make a big batch and use the leftovers to top my salads with or to make quinoa bowls with. Just top some quinoa with leftover roasted veggies, avocado, sautéed spinach, and a fried egg, and it’s a pretty delicious lunch!

Lately, I’ve been experimenting with breakfast quinoa bowls and I must say, they are delicious and because of the high protein and fiber content, they keep me full all morning long. Here is my savory breakfast bowl recipe!

Ingredients:

(serves 1)

• 1 cup cooked quinoa

• 1 egg, cooked sunny side up, fried, or soft boiled

• 4 cherry tomatoes, halved

• ¼ an avocado, sliced

• A drizzle of good olive oil

• Salt and pepper to taste

Directions:

• Place quinoa in a bowl. Drizzle with olive oil, salt, and pepper

• Top with cherry tomatoes, avocado, and an egg. Enjoy

Feel free to get creative here! Sometimes I’ll add roasted sweet potatoes or other roasted veggies I have on hand for an additional nutritional punch!

Health Benefits of Quinoa

• Quinoa is an excellent source of plant protein, and it contains all nine amino acids (making it a complete protein)

• It is rich in fiber, keeping you full and helping with digestion

• Quinoa contains large amounts of antioxidants, which help boost our immune systems and reduce inflammation

• It’s an excellent plant source of iron, which is necessary for transporting oxygen in the blood to cells throughout the body

• One cup contains 25% of the daily recommended amount of magnesium, which helps to promote healthy blood sugar levels, energy production, and with detoxification

Sources and Additional Reading:

• https://www.everydayhealth.com/diet-nutrition/diet/quinoa-nutrition-facts-types-how-cook-it-more/

• https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section11

• https://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html

Pear Maca Ginger Smoothie Bowl

This energy-boosting smoothie is a refreshing way to start your morning! With maca powder, spinach, cauliflower, pear, and ginger, it is packed with nutrients that will leave you feeling nourished and ready to tackle the day ahead of you. Maca is an adaptogen (plant, herb, or mushroom that helps the body adapt to stress and to normalize bodily processes). It’s used to balance hormones, boost libido, and energy. The ginger in this smoothie bowl adds the perfect amount of spice and warmth, along with some powerful health benefits- it stimulates digestion, can improve blood pressure, reduce inflammation, and regulate blood sugar levels.

Ingredients:

Trader Joes has a great, affordable frozen riced cauliflower that I use!

• 1 ripe pear, cored and chopped into chunks

• ½ cup unsweetened almond milk

• ⅔ cup frozen cauliflower

• ½ frozen banana

• 1 cup spinach, packed

• ¼ tsp fresh ginger, peeled and minced

• ½ tsp Maca powder

Toppings (optional)

• ½ banana, sliced

• ¼ cup berries 

• ¼ cup walnuts, roughly chopped

Directions

• In a blender, add in all ingredients and blend until smooth

• Top with banana slices, berries, and walnuts

Health Benefits of Pears:

• They are a great source of vitamin C, which helps fight free radical damage in the body, promotes skin cell renewal, and boosts immune health

• Pears are a high-fiber food, which helps with digestion, can keep you regular, and can also maintain healthy blood sugar levels 

• They are full of antioxidants like polyphenols and flavonoids (mostly found in a pear’s skin), which helps fight inflammation and disease formation

• Pears have a high pectin content, which helps our body remove waste and toxins

Sources and additional reading:

• https://www.healthline.com/nutrition/benefits-of-maca-root#section7

• https://draxe.com/nutrition/pear-nutrition/

• https://www.dovemed.com/healthy-living/natural-health/7-health-benefits-of-pears/

• https://www.naturalfoodseries.com/11-pears-health-benefits/

• https://chopra.com/articles/8-incredible-health-benefits-of-ginger

Pumpkin Smoothie

You can have this smoothie for breakfast, but if you’re like me, you’d rather have it for dessert! It tastes like a pumpkin milkshake, but you can fully enjoy it knowing there is no dairy or refined sugars. The banana adds a natural sweetness and the spices make this smoothie/milkshake taste festive and seasonal. Enjoy!

Ingredients:

• 1 banana

• 1 cup frozen cauliflower

• ½ cup pumpkin puree

• ½ cup and 2 tbsp unsweetened almond milk

• ½ tsp pumpkin pie spice

• ⅛ tsp cinnamon

• 1 tbsp almond butter

Directions:

• Add all ingredients to a blender and blend until smooth

Tip! Make this into a smoothie bowl by topping with toasted pecans, coconut, and banana slices with a sprinkling of cinnamon.

Pumpkin Oatmeal

This is a cozy, warming, and decadent way to start your day. The pumpkin flavor, combined with the warming spices of cinnamon and nutmeg will keep you reaching for this breakfast bowl all fall as temperatures continue to drop. It’s delicious, but it’s also a breakfast that packs a nutritional punch. You read all about the health benefits of pumpkin in my last post - the pumpkin in combination with the fibrous whole grain oats will help keep you feeling full and satiated all morning long. TIP! Use the extra pumpkin (if using canned) in my “Pumpkin Energy Bites” or “Pumpkin Smoothie.”

Ingredients

(serves 2)

• 1 cup rolled oats

• 1 cup almond milk

• 1 cup water

• ¼ cup plus 2 tbsp. pumpkin puree

• 1 tbsp maple syrup

• 1 tsp pumpkin pie spice

• ¼ tsp cinnamon

• Pinch of salt

Directions

• In a small pot, add water, almond milk, and a pinch of salt. Bring to a boil. Reduce to simmer. 

• Add in oats and pumpkin puree. Stir somewhat frequently until oats begin to soften and most of the liquid has been absorbed (about 5-10 minutes).

• Add in the pumpkin pie spice, cinnamon, and maple syrup. Stir to combine. Then serve.

• Optional: Top with banana slices, toasted pecans, and a sprinkle of cinnamon.

TIP! Add a tablespoon of chia seeds or ground flaxseeds for an added nutritional boost and some healthy fats to keep you feeling fuller longer.

Almond Flour Pumpkin Bread

This recipe kicks off the week of PUMPKIN! Since I am literally obsessed with pumpkin (I know, basic, but it's true), I decided to share a new pumpkin recipe each day this week. I used to dream about opening up a cafe called “La Zucca” (Italian for “pumpkin”), where most, if not all, of my dishes would feature pumpkin as the main ingredient. Before I was more health-conscious, these dishes included pumpkin bread french toast, pumpkin ravioli, pumpkin cheesecake, pumpkin muffins with cream cheese, and the list goes on. This week, you’ll be seeing recipes that are more in line with my new way of thinking, which is that we should be thinking about food as medicine - that we should be eating nutrient-dense food that nourishes and fuels us. These nourishing foods can still be incredibly delicious, as I believe these recipes to be! Maybe I still will open a pumpkin cafe one day...I’ll keep you posted if I do :) 

Now, for the pumpkin bread. Anyone who knows me well knows about my obsession with pumpkin bread. I would easily take down an entire loaf on my own if I didn’t practice just a bit of self-restraint. I used to buy the boxed pumpkin bread mix from Trader Joe’s, but there are a ton of processed and refined ingredients, plus lots of sugar! When you make a homemade loaf with simple ingredients, I realized, it actually tastes much better and doesn’t leave you feeling guilty or gross after. Make a loaf of this and enjoy it as a snack, as your breakfast (maybe topped with almond butter and bananas to get some extra protein), or for a guilt-free dessert. It’s grain-free, dairy-free and free of refined sugars. 

Ingredients:

• 2 cups almond flour

• 1 15 ounce can pumpkin puree

• ¼ cup maple syrup

• 3 tbsp coconut oil, melted

• 3 eggs

• 1 tbsp + 1 tsp pumpkin pie spice

• 1 tsp cinnamon

• ¼ tsp salt

• 1 tsp vanilla extract

• 1 tsp baking soda

Directions:

• Preheat oven to 350°F. Line a loaf pan with parchment paper or grease with coconut oil.

• In a medium bowl, gently whisk eggs. Then add pumpkin puree, maple syrup, coconut oil, and vanilla and stir until combined.

• In another bowl, add almond flour, salt, pumpkin pie spice, cinnamon, baking soda, and baking powder and stir together. Then add to wet ingredients and mix until combined. 

• Transfer the batter to the loaf pan.

• Bake the bread until a toothpick comes out clean when inserted in the center, about 55 minutes.

• Allow the bread to cool completely before slicing.

This is the brand of pumpkin puree I like to use

Health Benefits of Pumpkin:

• Pumpkin is one of the best sources of beta-carotene, which converts to vitamin A in our body. Vitamin A promotes eye health and helps our body fight infection and viruses.

• The Beta-carotene and other carotenoids in pumpkins help with liver detoxification and can improve the tissue health of the liver

• Pumpkin is an excellent source of fiber, keeping you feeling fuller longer and aiding with digestion

• The carotenoids and vitamins C and E in pumpkin helps keep our skin healthy and protect it from UV rays

Sources and additional reading:

• https://www.healthline.com/nutrition/pumpkin#section3

• https://www.gardenoflife.com/content/5-great-nutrition-benefits-of-pumpkin/

• https://www.gardenoflife.com/content/5-great-nutrition-benefits-of-pumpkin/

Apple Cinnamon Oatmeal Bowl

This breakfast dish is so cozy and comforting. It’s absolutely perfect for that crisp fall morning, where you’re craving something that’s warming. This oatmeal tastes delicious and it’s full of healthy fats and protein with the coconut oil, flaxseed or chia seed, and almond butter to help keep your blood sugar levels balanced and your energy up all day!

Ingredients

(serves 1)

• ½ cup rolled oats

• ½  cup water

• ½  cup unsweetened almond milk

• 1 tbsp chia seeds or ground flaxseed

• 2 tsp coconut oil

• ½ tsp cinnamon

• 1 organic, crisp apple, diced

• 1 tbsp almond butter

Directions:

• Heat coconut oil in a medium sized saucepan over medium heat.

• Add in the ¾ of the apples and sauté for about 3-4 minutes. Stir in the cinnamon.

• Add in oats, water, almond milk, chia seeds or ground flaxseed, and a pinch of salt. Stir and bring to a boil. Then reduce to a simmer and let cook for 5-10 minutes, stirring every so often until oats are cooked and have absorbed most of the liquid.

• Remove oatmeal from heat and ladle into a bowl.

• Top with 1 tbsp almond butter, the remaining apple pieces, a sprinkle of cinnamon and a drizzle of honey or maple syrup for added sweetness (optional)

Note: This recipe is easy to double, triple, or quadruple. Plan ahead and make some for the week to store in the fridge and then reheat for easy breakfasts!

Health Benefits of Apples:

• Apples contain pectin, a type of fiber that acts like a probiotic, which helps promote good bacteria living in our large intestine.

• They are a high fiber food, which helps with digestion and regulating bowel movements

• Apples are a great source of vitamin C, which fights free radical damage and boosts immune health

• Apples are one of the best natural sources of boron, a mineral that is important for building strong bones, muscle mass and for brain function

Sources and Additional Reading:

• https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-apple.html

• https://draxe.com/nutrition/apple-nutrition/

• https://www.medicaldaily.com/5-health-benefits-eating-apples-427297

Almond Butter Banana Oat Bars

These almond butter banana oat bars are super quick to whip up, only use a handful of ingredients, and are perfect for a grab-and-go breakfast, as they are loaded with fiber, protein, and healthy fats. I also love them for a little sweet treat after dinner. These bars are made with simple ingredients you can trust, rather than granola bars that are marketed as “healthy” in stores, but have a long list of refined and processed ingredients.

Ingredients:

• 3 ripe bananas

• 1 1/2 cup old fashioned oats

• 3/4 cup creamy natural almond butter

• 3 tbsp ground flaxseed

• 3 tbsp maple syrup

• 2 tbsp coconut oil, melted

• 1 tsp cinnamon

• 1/4 teaspoon salt

Instructions:

Ready to go into the oven!

• Preheat oven to 350 degrees F. Coat a 8 inch square pan with small amount of coconut oil or use parchment paper

• In large bowl, mash bananas with a fork. Then mix in coconut oil, almond butter, ground flaxseed, and maple syrup.

• Stir in cinnamon, salt, and oats.

• Pour batter into pan and spread evenly.

• Bake for 25- 30 minutes and allow to cool. Slice into 8 bars.

Beet and Berry Smoothie

When I was at my older sister’s house a few months ago, she made her kids (ages 5 and 3) pink smoothies as a snack. I thought it was such a smart idea to entice her kids with colorful smoothies in order have them get some nutrient-dense fruits into their bodies! If you put a banana or a date into a smoothie, the natural sweetness will cover up any “veggie flavor.” I don’t remember exactly how my sister made her smoothie, but it inspired me to create my own version. I use beets to give this smoothie a rich pink color, plus they are anti-inflammatory and support detoxification in our livers. For the beets, no need to cook them. I just peel one, chop it up, and throw it into my blender.

Ingredients

(serves 1)

• 1 medium sized beet, peeled and roughly chopped (or 1 cup frozen beets)

• 1 cup frozen organic strawberries

• ½ cup unsweetened almond milk

• ½ banana

• 2 tsp ground flax seeds

Instructions

• Place all ingredients in a blender and blend until smooth

• Top with sliced bananas and cinnamon (optional)

You can always improvise! You can add a scoop of almond butter or some protein powder to make it more filling! You can even add a few dashes of cinnamon to create a more warming flavor. To make this smoothie sweeter and more appealing to your children, try adding a full banana instead of just half. Enjoy!

Healthy Blueberry Smoothie

This summer, I was really into smoothies. I was starting to get sick of my green smoothies so decided to try out some new flavors. This one is loaded with nutrient-rich ingredients, like blueberries, cauliflower, and flax seed and I assure you, it is delicious and satisfying! Plus, there’s protein from the almond butter and healthy fats from the avocado and flax to keep you full and satiated. Enjoy!

Ingredients:

(serves 1- 2)

• 1 cup frozen organic cauliflower

• 1 cup frozen organic blueberries

• 1/2 avocado

• 1/2 banana

• 1 tbsp flax seeds

• 1 tbsp almond butter

• 1/2 tsp cinnamon

• 1 cup almond milk

Directions:

• Add all ingredients to a blender and blend until smooth

Almond Flour and Almond Butter Banana Bread

This banana recipe is protein-packed and full of healthy fats and nutrients. Using very few ingredients and almost no added sugar, this banana bread can be enjoyed guilt-free. For an extra satisfying and hearty breakfast or snack, I top this banana bread with some almond butter (and maybe a drizzle of honey and cinnamon). In my opinion, banana and almond butter is a tough combination to beat. I hope you enjoy!

Ingredients

• 3 large ripe bananas peeled

• 3 large pasture-raised, organic eggs

• 3 tbsp pure maple syrup

• 1 tbsp melted coconut oil

• 1/4 cup unsweetened and no-salt added creamy almond butter

• 1 ½ teaspoons pure vanilla extract

• 1 1/2 cups almond flour

• 1 tsp baking powder

• 1/2 teaspoon sea salt

• 2 teaspoons ground cinnamon

Directions

• Preheat the oven to 350 degrees F

• Line a 9" x 5" loaf pan with parchment paper or grease it with coconut oil

• In a medium sized mixing bowl, add the 3 peeled bananas. Mash them with a fork. Add eggs, and whisk until combined. Add maple syrup, coconut oil, almond butter, and vanilla to bowl. Mix until all ingredients are combined.

• In a separate bowl, mix together almond flour, baking powder, sea salt, and cinnamon.

• Add dry ingredients to wet ingredients and fold with a spatula until combined, without overmixing.

• Transfer the batter to loaf pan and smooth into an even layer. Bake for about 45 minutes, or until when a knife is inserted, it comes out without batter.

• Remove banana bread from the oven and allow it to cool before serving.

• Serving suggestion: slice and top with almond butter or coconut oil for a delicious, guilt-free breakfast or snack

Health Benefits of Almond Butter:

• Almond butter is an excellent source of healthy, monounsaturated fats, which are associated with reducing the risk of heart disease.

• Almonds have high levels of magnesium, which promotes the flow of blood, oxygen, and nutrients

• Almond butter is a great source of fiber, which helps keep blood sugar levels stable

• Almonds contain riboflavin and L-carnitine, which can positively affect neurological activity and prevent cognitive decline.

• Finally, they are full of healthy flavonoids (antioxidants) and Vitamin E.

Sources and additional reading:

• https://www.naturallynutty.com/Organic-Almond-Butter-Health-Benefits_b_22.html

• http://time.com/3983904/almond-butter-healthy/

• https://www.organicfacts.net/almond-butter-vs-peanut-butter.html

• https://draxe.com/almonds-nutrition/

Carrot Cake Overnight Oats

This high fiber breakfast is a great option for when you’re on the go! I recommend making two servings at a time so you can have breakfast ready to go for two mornings. These oats taste decadent, but are guilt-free! The combination of high-fiber, complex carbs (oats and carrots) and healthy fats (chia seeds) will keep you feeling full and will keep things moving through your digestive tract.

Shown here with shredded coconut and a pinch of cinnamon

Ingredients: (makes 2 servings)

• 1 cup rolled oats

• 1/4 cup carrots, finely grated

• 1 tablespoon chia seeds

• 1 teaspoon ground cinnamon

• 1 teaspoon vanilla extract

• 2 teaspoons maple syrup

• 1 cup unsweetened almond milk

Directions:

• Mix all ingredients together.

• Let sit overnight in the fridge and enjoy the next day!

• Try topping with raisins, walnuts, and shredded coconut!

Spinach, Avocado, Almond Butter Smoothie

Try this smoothie to start your day! It incorporates greens, healthy fats, and protein, which will keep you satiated and full. I usually pair this with some scrambled or fried eggs because I personally like something warm to start my day. However, this smoothie on its own is plenty filling, it’s a huge nutritional boost, AND it take 5 minutes or less to make!

A note about the healthy fats (avocado and almond butter) used in this recipe:

We need fat for vitamin and mineral absorption and to protect our organs. High-quality fats can steady our metabolism, help keep our hormone levels balanced, and nourish our skin, hair, and nails. They also support cell growth and brain function!

Ingredients: (Makes 1 serving)

• 2 cups (or one large handful) fresh spinach leaves

• ½ avocado

• 1 tbsp almond butter

• ¾ cup unsweetened almond milk

• 1 scoop high-quality protein powder (I use Vital Proteins Collagen Peptides)

• Handful of ice

• (optional: 1/2 a banana for added sweetness)

Directions: 

• Blend ingredients until smooth. Sip and enjoy!

Notes: Feel free to substitute other ingredients, like coconut milk and/or cashew butter. Make it your own!

Sweet Potato "Toast" with Avocado

Today is my first post for….drumroll…ingredient of the week! I am excited to announce my newest idea to inspire recipe creativity and an understanding for the various health benefits associated with the foods we eat. Each week, I will introduce the ingredient, explain its health benefits, and give you at least one recipe. Ready!? Our first ingredient of the week is the sweet potato!

Health Benefits:

• Sweet potatoes are rich in vitamins A and C, which are essential for immune support.

• They are anti-inflammatory and easy to digest

• They are high in fiber (keeps you full, doesn’t spike blood sugar, helps alleviate constipation)

• They help regulate blood pressure with their high levels of potassium

• Their naturally sweet flavor reduces sugar cravings

Recipe inspiration: Sweet Potato “Toast” with Avocado

I love roasted sweet potatoes on their own, cut into ¼ cubes or “fries,” but this recipe has a little more flare and flavor! These sweet potato “toasts” are perfect for breakfast or a snack. The starchy, fiber-rich sweet potato topped with a heaping amount of creamy avocado will keep you full and satisfied. If you’re feeling extra ambitious (or hungry), top your “toast” with a fried egg.

Ingredients: (Serves 4)

• 1 large sweet potato

• 2 ripe avocados

• 1-2 tbsp extra virgin olive oil

• Salt to taste

• Pepper to taste

• Red pepper flakes to taste

Directions:

• Preheat oven to 400 degrees

• Slice the ends off the sweet potato and then slice the sweet potato lengthwise into ¼ inch slices

• Coat with olive oil and a sprinkling of salt and pepper

• Place on baking sheet and place in the oven

• After 12 minutes, flip the “toasts”

• Roast for 12 more minutes or until browned and the flesh is soft when touched with a fork

• While “toasts” cool, mash the avocado in a small bowl

• Spoon the avocado on top of the toasts

• Drizzle the tops with sea salt, pepper, and red pepper flakes

Almond Milk Oatmeal with Bananas

This is my go-to breakfast recipe, especially when I want something warm and comforting. This oatmeal is not only quick and deeply satisfying, it’s nutrient-rich and filling, making it the perfect way to start your day. Oats are naturally gluten-free and a fiber-rich carbohydrate, as long as you’re using high quality, non-processed oats like those from Bob’s Red Mill (my personal favorite). They are also loaded with vitamins and minerals, including: manganese, magnesium, zinc, iron, and folate. Also, whole oats are high in polyphenols and antioxidants, essential for keeping your immune system healthy. Finally, they are rich in soluble fiber, which is beneficial in stabilizing glucose levels (your energy levels won’t spike then drop) and in keeping healthy cholesterol levels.

Now that you know the benefits, time to learn how to make this simple and delicious recipe. The combination of banana and almond milk make this oatmeal creamy and sweet; you won’t need to add in brown sugar and other sugar additives.

Ingredients (serves 4)

• 2 cups almond milk

• 2 cups water

• 2 cups gluten-free old fashioned rolled oats

• 2 ripe bananas

• ½ tsp cinnamon

• ⅛ tsp salt

Directions:

• Bring almond milk, water, and salt to a boil in a saucepan

• Add in oats and bring to a simmer

• Stir occasionally for 5 minutes

• Add in bananas (sliced) and continue to cook (while stirring occasionally) for 5 minutes or until oats are soft and liquid has been mostly absorbed

• Turn of heat and stir in cinnamon

• Serve immediately

• Top with fresh fruit, honey, or just enjoy as is!