breakfast
CHIA SEED CEREAL
Total time: 10 minutes
Makes 1 serving
Ingredients:
3 tablespoons chia seeds
1/2 cup filtered water, nut milk, or Sunflower Seed Milk
Your choice of chopped fruit: 1 apple, banana, peach, pear, or nectarine, or 1/2 cup berries
Actions:
1. Place the chia seeds and liquid into a cereal bowl. Soak for 5 minutes.
2. Add the fruit and eat.
Tip:
Add 1 teaspoon of raw honey, maple syrup, or chopped dates for a sweeter cereal.
Variations:
Chia Hemp Seed Cereal: add 1 tablespoon hemp seeds.
Oatmeal Chia Seed Cereal: add 1 tablespoon oats.
Calories: 247.7 | Protein: 5.6g | Carbs: 38.4g | Dietary Fiber: 15.2g | Fat: 9.9g |
Vitamin C: 8.8mg | Vitamin D: 0 IU | Vitamin E: 0.4mg | Calcium: 213.2mg
| Iron: 2.6mg | Magnesium: 115.8mg | Potassium: 322.9mg
ANTI-CANCER MUFFINS
Total time: 50 minutes
Makes 12
Ingredients:
2 tablespoons flax meal
2 tablespoons filtered water
1/2 cup almond milk
1 teaspoon apple cider vinegar
1 1/2 teaspoons baking soda
2 organic apples or 1/2 cup applesauce
1 tablespoon MCT oil
Gluten-free flour mix:
1 tablespoon potato starch
2 tablespoons tapioca starch
1/4 cup tigernut flour
1 tablespoon brown rice flour
3/4 cup plant-based protein powder, or more flour of any mentioned here
1/4 cup almond flour
Actions:
1. Preheat the oven to 375ºF and line a 12-cup muffin tray with paper baking cups.
2. Mix the flax and water together in a small cup until well combined. Let the mixture sit for 10 minutes until it
becomes gummy like eggs. This is the egg replacement. Set aside.
3. In a separate bowl, mix the almond milk, apple cider vinegar, and baking soda until well combined. Set aside.
4. Peel and core the apples. Mix in a blender or food processor with the MCT oil until you have an applesauce.
5. In another, larger bowl, mix the coconut oil, maple syrup, coconut sugar, and applesauce. Add the egg replacement
(see step 1) to this bowl and whisk.
6. Add the almond milk mixture and stir well.
7. Add the sea salt and gluten-free flour mix.
8. Add the blueberries and chia seeds.
9. Pour the batter evenly among 12 baking cups and bake for 24 minutes or until golden brown and you poke it with a toothpick and it comes out dry.
10. Let the muffins cool for 15 minutes.
Calories: 197.3 | Protein: 4.8g | Carbs: 23.9g | Dietary Fiber: 4.9g | Fat: 9.7g |
Vitamin C: 2.6mg | Vitamin D: 0 IU | Vitamin E: 0.9mg | Calcium: 41.3mg
| Iron: 2.2mg | Magnesium: 74.8mg | Potassium: 211.5mg
MEDITERRANEAN OMELET
Total time: 10 minutes
Makes 4 servings
Ingredients:
2 tablespoons extra-virgin olive oil
8 eggs
1/4 cup olives, sliced
1 cup spinach
1 small tomato, sliced
1 small handful of fresh parsley
1 teaspoon minced garlic
Handful of organic cheese or nutritional yeast
Pinch of sea salt
Actions:
1. Heat the coconut oil in a large pan.
2. Whisk the eggs in a bowl, then pour them into the pan.
3. As the egg mixture starts to firm up, top it with the olives, spinach, tomato, parsley, garlic, cheese (or nutritional
yeast), and sea salt.
4. Using a spatula, fold the omelet over in half when the egg mixture is cooked and firm.
Calories: 263.1 | Protein: 15.4g | Carbs: 3.1g | Dietary Fiber: 0.5g | Fat: 20.8g |
Vitamin C: 9.4mg | Vitamin D: 82 IU | Vitamin E: 2.2mg | Calcium: 137.7mg
| Iron: 2.2mg | Magnesium: 22.1mg | Potassium: 253.1mg
COCONUT BACON
Total time: 30 minutes
Makes 3 1/2 cups, serves 7
Ingredients:
3/4 cup apple cider vinegar
1/4 cup maple syrup
1 tablespoon sea salt
1 tablespoon paprika
2 teaspoons garlic powder
1 teaspoon onion salt
1/2 teaspoon dried cilantro
1/2 teaspoon dried parsley
3 cups coconut flakes
Actions:
1. Preheat the oven to 250ºF.
2. Mix all the ingredients, except the coconut flakes, in a bowl with a spoon until well combined.
3. Add the coconut flakes to the bowl and stir until they are completely coated in the sauce. Let soak for 10 minutes.
4. Spread the coconut flakes out evenly on a baking sheet or other oven-proof dish, making sure they are not overlapping.
5. Bake for 5 to 12 minutes, or until the coconut flakes are crispy and golden brown.
Calories: 85.2 | Protein: 0.8g | Carbs: 6.4g | Dietary Fiber: 1.5g | Fat: 7.1g |
Vitamin C: 0.1mg | Vitamin D: 0 IU | Vitamin E: 0.1mg | Calcium: 6.4mg |
Iron: 0.3mg | Magnesium: 2.1mg | Potassium: 32.5mg
Total time: 10 minutes
Makes 1 serving
Ingredients:
3 tablespoons chia seeds
1/2 cup filtered water, nut milk, or Sunflower Seed Milk
Your choice of chopped fruit: 1 apple, banana, peach, pear, or nectarine, or 1/2 cup berries
Actions:
1. Place the chia seeds and liquid into a cereal bowl. Soak for 5 minutes.
2. Add the fruit and eat.
Tip:
Add 1 teaspoon of raw honey, maple syrup, or chopped dates for a sweeter cereal.
Variations:
Chia Hemp Seed Cereal: add 1 tablespoon hemp seeds.
Oatmeal Chia Seed Cereal: add 1 tablespoon oats.
Calories: 247.7 | Protein: 5.6g | Carbs: 38.4g | Dietary Fiber: 15.2g | Fat: 9.9g |
Vitamin C: 8.8mg | Vitamin D: 0 IU | Vitamin E: 0.4mg | Calcium: 213.2mg
| Iron: 2.6mg | Magnesium: 115.8mg | Potassium: 322.9mg
ANTI-CANCER MUFFINS
Total time: 50 minutes
Makes 12
Ingredients:
2 tablespoons flax meal
2 tablespoons filtered water
1/2 cup almond milk
1 teaspoon apple cider vinegar
1 1/2 teaspoons baking soda
2 organic apples or 1/2 cup applesauce
1 tablespoon MCT oil
Gluten-free flour mix:
1 tablespoon potato starch
2 tablespoons tapioca starch
1/4 cup tigernut flour
1 tablespoon brown rice flour
3/4 cup plant-based protein powder, or more flour of any mentioned here
1/4 cup almond flour
Actions:
1. Preheat the oven to 375ºF and line a 12-cup muffin tray with paper baking cups.
2. Mix the flax and water together in a small cup until well combined. Let the mixture sit for 10 minutes until it
becomes gummy like eggs. This is the egg replacement. Set aside.
3. In a separate bowl, mix the almond milk, apple cider vinegar, and baking soda until well combined. Set aside.
4. Peel and core the apples. Mix in a blender or food processor with the MCT oil until you have an applesauce.
5. In another, larger bowl, mix the coconut oil, maple syrup, coconut sugar, and applesauce. Add the egg replacement
(see step 1) to this bowl and whisk.
6. Add the almond milk mixture and stir well.
7. Add the sea salt and gluten-free flour mix.
8. Add the blueberries and chia seeds.
9. Pour the batter evenly among 12 baking cups and bake for 24 minutes or until golden brown and you poke it with a toothpick and it comes out dry.
10. Let the muffins cool for 15 minutes.
Calories: 197.3 | Protein: 4.8g | Carbs: 23.9g | Dietary Fiber: 4.9g | Fat: 9.7g |
Vitamin C: 2.6mg | Vitamin D: 0 IU | Vitamin E: 0.9mg | Calcium: 41.3mg
| Iron: 2.2mg | Magnesium: 74.8mg | Potassium: 211.5mg
MEDITERRANEAN OMELET
Total time: 10 minutes
Makes 4 servings
Ingredients:
2 tablespoons extra-virgin olive oil
8 eggs
1/4 cup olives, sliced
1 cup spinach
1 small tomato, sliced
1 small handful of fresh parsley
1 teaspoon minced garlic
Handful of organic cheese or nutritional yeast
Pinch of sea salt
Actions:
1. Heat the coconut oil in a large pan.
2. Whisk the eggs in a bowl, then pour them into the pan.
3. As the egg mixture starts to firm up, top it with the olives, spinach, tomato, parsley, garlic, cheese (or nutritional
yeast), and sea salt.
4. Using a spatula, fold the omelet over in half when the egg mixture is cooked and firm.
Calories: 263.1 | Protein: 15.4g | Carbs: 3.1g | Dietary Fiber: 0.5g | Fat: 20.8g |
Vitamin C: 9.4mg | Vitamin D: 82 IU | Vitamin E: 2.2mg | Calcium: 137.7mg
| Iron: 2.2mg | Magnesium: 22.1mg | Potassium: 253.1mg
COCONUT BACON
Total time: 30 minutes
Makes 3 1/2 cups, serves 7
Ingredients:
3/4 cup apple cider vinegar
1/4 cup maple syrup
1 tablespoon sea salt
1 tablespoon paprika
2 teaspoons garlic powder
1 teaspoon onion salt
1/2 teaspoon dried cilantro
1/2 teaspoon dried parsley
3 cups coconut flakes
Actions:
1. Preheat the oven to 250ºF.
2. Mix all the ingredients, except the coconut flakes, in a bowl with a spoon until well combined.
3. Add the coconut flakes to the bowl and stir until they are completely coated in the sauce. Let soak for 10 minutes.
4. Spread the coconut flakes out evenly on a baking sheet or other oven-proof dish, making sure they are not overlapping.
5. Bake for 5 to 12 minutes, or until the coconut flakes are crispy and golden brown.
Calories: 85.2 | Protein: 0.8g | Carbs: 6.4g | Dietary Fiber: 1.5g | Fat: 7.1g |
Vitamin C: 0.1mg | Vitamin D: 0 IU | Vitamin E: 0.1mg | Calcium: 6.4mg |
Iron: 0.3mg | Magnesium: 2.1mg | Potassium: 32.5mg