breakfast
START YOUR DAY WITH HEALING FOODS THAT PROVIDE YOUR BODY WITH VITAMINS, NUTRIENTS AND FIBER!
APPLE CINNAMON OATMEAL
Serving Size: 1 cup cooked oatmeal; Total servings: 4 Ingredients: 2 cups Instant Oatmeal, Brown or white sugar (optional), 2 medium apples, ½ tsp ground cinnamon, ¼ tsp ground cloves, 2 tbsp Ground nuts (almonds, pecans, cashews, walnuts), raisins (optional)
Preparation: In pot, pour 3 cups water and bring to boil. Add diced apples, 2 tablespoons brown sugar, ½ teaspoon cinnamon powder and ¼ teaspoon clove powder and cook on low heat until apples are tender. Add oatmeal and stir until cooked. Once fully cooked, add maple syrup to desired taste and consistency. When ready to eat, spoon into bowl, add 1-2 tablespoons nuts and raisins if desired. Leftovers can be stored in cups and used for oatmeal parfait.
TAMALE BREAKFAST BOWL
Serving Size: 10 ounce bowl; Total Servings: 4 Ingredients: 1 cup Polenta or grits, 1 can (15 oz) red kidney beans, 1 cup salsa, 1 large avocado, ½ bunch cilantro; Optional toppings: jalapeno peppers diced and chopped, red onions finely diced, tomatoes finely diced Preparation: In large saucepan, bring water and salt to boil. Slowly pour polenta into boiling water and whisk continuously, being sure there are no lumps. Reduce heat to low and simmer about 5 minutes then cover and cook on low heat for 30 minutes. When polenta is too thick to stir, it is done. Add two tablespoons butter and allow to melt.
Mixture Preparation: In separate pot, combine kidney beans, rinsed and drained, with chili powder. Cook over medium heat about five minutes or until beans are soft and warmed through. In bowl, place ¼ of prepared polenta, and top with kidney bean mixture. Garnish with cilantro, jalapeno pepper, red onions, diced tomatoes, salt and pepper to taste and lime wedge.
AVOCADO TOAST
Serving Size: 2 toasts
Ingredients: 2 pieces of whole wheat or white bread, 1 ripe avocado, 1 teaspoon lime or lemon juice, Salt and Pepper to taste, Optional toppings: jalapeno peppers diced and chopped, red onions finely diced, tomatoes finely diced
Preparation: Toast the bread in a toaster or on the stove. Cut and scoop out avocado from the skin. Mash with fork, mix in 1 teaspoon of lime or lemon juice, add salt and pepper to taste. Spread avocado on toast. Add optional toppings to taste.
chia seed pudding
Serving Size: 4
Ingredients: 1 can coconut milk or alternative (16 ounces), 6 tablespoons chia seeds, 2 tablespoons maple syrup or honey, Optional: chopped nuts, berries, or sliced bananas
Preparation: Combine milk, chia seeds, and maple syrup, mix well and store in an air tight glass container in the refrigerator. Let this set for at least 6-8 hours. When you are ready to serve, enjoy as is, or top with your choice of nuts and/or fruits.
OVERNIGHT OATS BREAKFAST
Serving Size 1 cup (breakfast)
Ingredients: ½ cup rolled oats, 1 cup milk (or non-dairy alternative), 4 tablespoons frozen fruit or fresh fruit (berries, bananas), 2 tablespoons ground nuts or peanut butter (optional), Pinch of cinnamon powder
Preparation: Place ½ uncooked oats in bowl, then add 4 tablespoons frozen fruit, top with nuts, pour ½ cup milk, and sprinkle cinnamon powder on top. Cover with lid and keep overnight in the fridge.
PEANUT BUTTER BANANA SANDWICH
Serving Size: 1
Ingredients: 1 banana medium, 2 pieces of whole what or white bread, 2 tablespoons peanut butter
Preparation: Toast bread. Spread peanut butter on one side, and then layer banana slices on top. Apply a thin layer of remaining peanut butter and place on top. Optional: add honey to taste.