Time: 5 minutes
1 scoop Protein Powder by Sun Warrior, Warrior blend Vanilla or Chocolate
1 cup of a milk alternative (rice, almond, soy, or hemp) or water: I recommend water or unsweetened almond or coconut milk (Pacific, Eden and Tempt are great brands), or water
3-5 ice cubes
1 serving of fruit – 1 banana and/or berries (frozen works well too)
2-3 kale leaves or 1 cup of any kind of dark leafy green (organic pre-washed spinach is an easy and great option)
1-2 Tablespoons chia seeds
Natural Sweetener – stevia (I like a few drops of vanilla stevia), agave or raw honey (usually not needed as the powders tend to be sweet)
1 Tablespoon of real cinnamon – cinnamon is great for your metabolism and adds a lot of nice flavor
1 tablespoon of nut butter – almond and peanut (make sure the nut is the only ingredient in the jar) – I’ll also add nut butter if the flavor or consistency is a bit off
Splash of plain coconut water
1 Tablespoon ground flax meal
Greens powder – Health Force Superfood Vitamineral Green is great
Raw Cacao powder
1. Add all ingredients to blender and begin to blend on low setting. Once everything starts to combine you can switch it to high and blend away. You may need to scrape the sides of the blender down with a spoon once or add an additional splash of liquid.
2. Pour into a tall glass and enjoy! Feel free to play around with the ratios to see what you like best, more or less water for a thinner or thicker smoothie for example.
¾ cup cooked quinoa (make a batch of quinoa ahead of time. Use one cup of quinoa for two cups of water)
½ cup unsweetened vanilla alternative milk – rice or almond work great here
1 tbsp maple syrup or honey
Spoonful of almond or peanut butter
Fruit – banana slices or berries (frozen even work too)
Dried fruit – figs, goji berries, raisins, dates
Nuts and seeds – walnuts, pumpkin seeds, sunflower seeds
Ground flax meal
1. Combine quinoa, milk, maple syrup or honey and dried fruit in a small saucepan and place over a medium low heat. Once the mixture comes to a boil, turn it down to a simmer and allow it to cook for about five minutes or so or until the porridge has thickened a bit and is heated through.
2. Stir in walnuts and bananas and top with cinnamon and nutmeg, whatever you like… Enjoy!
2 sheets of Nori (optional: toast over open flame till color turns green on each side)
½ avocado, sliced
Tamari or low sodium soy sauce
Sprouts or lettuce (optional)
1 tsp butter or olive oil
1. Heat butter or olive oil in a small non-stick pan over medium to low heat. Scramble eggs in a separate bowl then add to pan and season with salt and pepper. Finish scrambling the eggs until they’re cooked through and set aside.
2. Begin to assemble your “burrito” by taking one nori sheet and placing in the palm of your hand. Add half of the scrambled eggs, ¼ of the avocado slices and sprouts or lettuce if using.
3. Finish with a sprinkle of tamari and sesame seeds and wrap burrito style. They may be a bit messy at first but you’ll get the hang of it! You can also make an optional spicy dipping sauce with tamari, sesame oil and a squeeze of Sriracha. Enjoy!
Serving size: 6-8 wedges
Prep time: 30 minutes
10-12 large eggs, whites and yolks separated
3 tsp. olive oil (or half olive oil/half butter)
2 garlic cloves, minced
1 onion, diced
2-3 kale leaves, deveined and chopped or 2-3 cups baby spinach or
1 cup of any other vegetables like mushrooms, carrots or tomatoes that you have around… (frozen works great too!)
1 tsp. salt
1/4 tsp. pepper
1 tablespoon Italian Seasoning OR 1/4 cup fresh herbs (if you have them)
optional garnish: sprinkle with goat, feta or parmesan cheese
1. Preheat oven to 350 degrees. Using two bowls separate egg whites and yolks.
2. Beat egg whites in medium bowl until frothy. Whisk in egg yolks to combine. Add salt and pepper and stir. Set aside.
3. In a 10-inch non-stick ovenproof skillet add olive oil and heat on medium-low, until they are fully incorporated. Add garlic, onions and any vegetable that needs to be pre-cooked. Toss to coat in the butter/oil and cook for 2 minutes.
4. Pour in egg mixture so that the vegetables and eggs are distributed evenly throughout. You can add fresh spinach at this point if using.
5. Let cook undisturbed for 5-7 minutes or until the edges are set and just getting brown and the interior part is still slightly wobbly when you shake the pan.
6. Put the entire pan in the oven and cook for another 5-7 minutes until the frittata has set completely. Take out of the oven and allow to cool in the pan for 5 minutes before transferring on to a plate. Slice into wedges to serve. This can be chilled whole or after cutting into pieces.
1 piece of toast (thick country sourdough is best but any bread will work)
1 cup of chunky tomato sauce
½ bunch of kale or other dark leafy green (collards or swiss chard work great too) washed and chopped
1 or 2 poached or gently fried eggs
Good quality sea salt and pepper
1. Toast bread in oven or toaster. Rub one piece of raw garlic or shmear with Dijon mustard.
2. Heat tomato sauce in saucepan over medium heat. Sauté greens with a little olive oil, sea salt and pepper. You can add a squeeze of lemon juice or some freshly grated garlic (I like to use a microplane grater).
3. Meanwhile poach or fry an egg (your choice!).
4. To assemble place toast in deep open bowl, add generous portion of kale, spoon tomato sauce over both and top with egg. Add a sprinkle of salt and pepper and breakfast (or dinner) is ready!
Prep Time: 10 minutes
Cooking Time: 10 minutes
Yield: 4 servings
1/2 cup almonds, finely chopped
1 3/4 cups oat (for a wheat-free option) or whole-wheat pastry flour
1 1/2 cups almond, rice or soymilk
1/4 cup canola oil
1 tablespoon non-aluminum baking powder
1/2 teaspoon sea salt
1. Mix dry ingredients in a bowl.
2. Mix wet ingredients in a separate bowl, then pour into dry ingredients; combine.
3. Cook on lightly oiled skillet until golden brown. Serve warm with maple syrup or honey.
Try substituting 1/2 cup of shredded coconut or 1/4 cup malt-sweetened chocolate chips for almonds.
Add lemon zest, the juice of one lemon (add a little less milk) and 1/2 cup poppy seeds for lemon poppy seed pancakes.
Prep Time: 5 minutes
Yield: 1 serving
1 cup rolled oats
1/4 cup dried fruit (such as blueberries, raisins, cranberries, currants)
1/4 cup flax or sunflower seeds
1. The night before, place all ingredients in a bowl, then fill about 1/2 inch above oats with water.
3. Place in a cool, dry place overnight.
4. In the morning, warm with a bit of water over the stove or eat at room temperature.
In the morning you can heat up a cup of soy or rice milk to serve with oats and/or cut up fresh fruit to mix in.
Also try pumpkin seeds or chopped nuts to add variety.
This is a great breakfast to bring along with you on the road. In a plastic container, pre-mix oats with your favorite toppings, add water to soak the oats, and take them with you.
Prep Time: 5 minutes
Cooking Time: 15 minutes
Yield: 2 servings
1/2 cup cooked black beans
1/2 cup medium salsa
grated cheddar cheese
chopped parsley or cilantro
tofu or almond milk cheese
1. Heat tortillas in oven or toaster just until soft.
2. Warm salsa and black beans in a nonstick pan.
3. Move to one side. Crack eggs and cook 3-5 minutes to desired firmness.
4. Place two warm tortillas side-by-side on a warmed plate and slide eggs and half the salsa and beans
onto the tortillas.
5. Repeat with remaining eggs.
6. Garnish with your choice of toppings.
Prep Time: 5 minutes
Cooking Time: 10 minutes
Yield: 3-4 servings
1 block tofu, squeezed and crumbled
1 red onion
1/2 red bell pepper
2 tablespoons of olive oil
1/8 tablespoon paprika
1/2 teaspoon tamari
1/8 teaspoon turmeric
1 tablespoon umeboshi vinegar
dash of black pepper
1. Press out excess water from tofu and crumble into small pieces.
2. Heat oil.
3. Add paprika, tamari and turmeric. Sauté for a few minutes.
4. Chop onion and bell pepper.
5. Add onion and pepper, umeboshi vinegar and black pepper.
6. Cool for 5 minutes until mixture thoroughly heats and flavors blend.
Use alfalfa sprouts or fresh parsley to garnish.
Prep Time: 5 minutes
Yield: 2 servings
2-3 cups of bite-size pieces of fresh fruit, such as kiwifruit, strawberries, bananas, avocados, apples, pears, or mango
2 teaspoons spirulina
1 1/2 tablespoons any nondairy milk
2 teaspoons almond butter
1 1/2 teaspoons maple syrup
2 tablespoons fresh orange juice
2 tablespoons shaved fresh or dried coconut
1/2 cup kamut flake cereal
1. Divide fruit into two serving bowls.
2. Use a fork to stir together the spirulina and alternative milk in a small glass.
3. Add the almond butter, and mix again.
4. Stir in the syrup and orange juice, and give it a final stir. The sauce should be smooth and neither too thick nor too runny.
5. Pour the sauce over the fruit, and sprinkle with the coconut and cereal. Serve immediately
1 cup frozen blueberries
1-2 t spirulina or other blue-green algae
1 cup water
1 T coconut oil
1. Blend water, dates, and coconut oil until smooth.
2. Add spirulina and frozen blueberries, blend until smooth again.
3. Drink immediately with a straw in a tall glass.
Dates are a nutritious and delicious sweetener and also add a great texture. The addition of coconut oil helps to emulsify all of the ingredients, not to mention the life and energy giving fats. Spriulina is a superfood, used for extended energy, nutrient supplementation, and also to cool down the body.
Whether you are experiencing this heat wave or not, this smoothie recipe works well with any berry.
Yield: 8-10 servings
3 cups rolled oats
¼ sunflower seeds
¼ pumpkin seeds
¼ cup hemp or flaxseeds
½ cup almonds or pecans
½ cup coconut flakes
1 tablespoon cinnamon
1 teaspoon nutmeg
2 tablespoons grapeseed oil
2 tablespoons apple juice
½ cup real maple syrup
¼ cup honey
½ cup dried cranberries
1. Preheat the oven to 350 degrees. Lightly grease a baking sheet.
2. Combine all of the dry ingredients in a bowl, except the cranberries.
3. Combine all of the wet ingredients in a small measuring cup and add to the dry ingredients. Mix well and spread evenly over baking sheet.
4. Bake for about 30 minutes, until the granola looks brown and crunchy. Add cranberries and yum. I eat this granola with rice or almond milk or on its own as a snack.
1 ½- 2 cups very cold, filtered water
6 cups spinach, chopped
5 cups organic romaine lettuce, chopped
2 stalks of organic celery
1 organic apple, cored and chopped
1 organic pear, cored and chopped
1 organic banana
1–2 Tbs. fresh organic lemon juice
1. Add water, spinach and chopped romaine to the blender. Starting the blender on a low speed; mix until smooth.
2. Gradually move to higher speeds and add the herbs, celery, pear, and apple. Add the banana and lemon juice last.
*For 1 serving, cut out one of the fruits and the celery.
Ice cubes (the extra coldness can help newbies with the taste)
1/2 cup of organic cilantro
1/2 cup of organic parsley