BREAKFAST
Start your day with healing foods that provide your body with vitamins, nutrients and fiber!
BREAKFAST MENU
APPLE CINNAMON OATMEAL
TAMALE BREAKFAST BOWL
AVOCADO TOAST
OVERNIGHT OATS
PEANUT BUTTER BANANA SANDIWCH
OATMEAL PANCAKES
STEWED APPLES
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.
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.
OATMEAL PANCAKES
Serving Size 2
Dry Ingredients: 1 cup oatmeal (instant), 1 and 1/2 teaspoons baking powder, 2 tablespoons flax seed whole or ground, pinch cinnamon powder, pinch salt; Wet ingredients: 1 cup milk or non-dairy milk, 4 tablespoons applesauce (replaces butter or oil); Topping: peanut butter or other nut butter
Preparation: In blender, blend together all dry ingredients and set aside. In bowl, mix together milk and applesauce, then pour into dry ingredients. The batter may be thick and have a few lumps. On the stove, heat up a non-stick skillet to medium heat. Place two heaping tablespoons of the batter on the skillet and cover with a lid. When you see bubbles on the top of the pancake, then it should be ready to flip over. Once you flip over, allow to cook until both sides are golden. Remove from the skillet and continue until done with all the batter. Top this off with 1 tablespoon of your favorite nut butter, such as peanut butter for a high protein healthy alternative to maple syrup.
stewed apples
Serving Size: 2
Ingredients: 2 apples, 1/2 inch cinnamon, optional pinch of clove powder
Preparation: Clean and finely dice 2 apples of your choice. Peeling the apple is optional. In a pot, bring 4 cups of water to boil. Add the apples and cinnamon. Allow the apples to stew for 5 minutes or until soft, then turn the stove off. Strain and serve in bowl. Stewed apples are an excellent breakfast side. Stewing the apples makes it easy to digest and an excellent source of vitamins, nutrients and fiber. I recommend this as an alternative to other traditional breakfast options or as a small side. Since fruits are a natural source of sugar, it is best to eat this first thing in the morning, and allow your body’s metabolism to burn off the simple sugars as the day goes by.