nourishinghealthystyles7

Breakfast

Chia Pudding

Prep Time
5 minutes

Prep Notes
n/a

Cooking Time
n/a

Yields
1 serving

Ingredients
3/4 c. light coconut milk
2 tsp. cinnamon
1 tsp. vanilla
2 tbsp. protein powder (Great Lakes Collagen - green can)
1 tbsp. chia seeds
1/2 tbsp Great Lakes gelatin
1/2 c. blueberries

Directions
1. Mix ingredients in a bowl in the order listed. Cover and refrigerate overnight. 
2. When ready to serve, uncover and stir. Add in some mix-ins, such as hemp hearts, pumpkin and/or sunflower seeds, or chopped nuts.


Egg & Veggie Scramble

Prep Time
5 minutes

Prep Notes
Wash and chop veggies if necessary

Cooking Time
10 minutes

Yields
1 serving

Ingredients
1 tbsp bacon fat or coconut oil
1/2 medium zucchini
1/2 bell pepper
2 whole eggs
dash salt & pepper
other seasonings as desired (my faves are curry & ginger)
2 handfuls of greens (baby spinach, kale, swiss chard all work well)

Directions
1. In a medium skillet over medium/high heat, melt bacon fat.
2. Add veggies and saute until softened (about 5 minutes).
3. Scramble eggs in a small bowl, add seasonings and pour into skillet with veggies.
4. Let cook just until eggs are starting to set, then start to break up with a spatula.
5. Reduce heat slightly, then add greens. Stir eggs and spinach until spinach is wilted.
6. Serve as desired. I usually have mine with leftover grilled fish (pictured), homemade sausage or bacon.

Notes from Lisa
Experiment with different veggie combinations for variety!


Egg-free Banana Pancakes

Prep Time
5 minutes

Prep Notes
Mix dry ingredients together in a large mixing bowl.
Juice 1/2 lemon and set aside.

Cooking Time
20 minutes

Yields
24 pancakes

Ingredients
1 banana
1 can light coconut milk
2 tbsp coconut oil, melted + extra for greasing griddle
1 tsp vanilla extract
1 c. buckwheat flour
1 1/2 tsp baking soda + 1 1/2 tsp cream of tartar
1 tsp cinnamon
1/4 tsp sea salt
juice of 1/2 lemon

Directions
1. Peel banana and place in blender or food processor with coconut milk, coconut oil and vanilla. Blend until smooth.
2. Pour banana mixture into dry ingredients. Mix until combined.
3. Turn griddle to 350. Place a small amount of coconut oil and spread around as it melts. (If you don't have a griddle, just use a skillet on the stove - it will take longer to make all the pancakes though.)
4. Mix lemon juice into batter (this helps to activate the baking soda & cream of tartar).
5. Once the griddle is hot, scoop the batter and drop small portions to make each pancake. I have an 1/8 cup measure which I find is the perfect size.
6. Cook until the surface looks dry (about 3-5 minutes), then flip and let cook for another 3 minutes.
7. Remove pancakes to plate and repeat with remaining batter.

Notes from Lisa
I like to serve my pancakes with coconut butter, my homemade mixed berry sauce, and hemp hearts or sliced almonds.


Green Smoothie

Prep Time
10 minutes

Cooking Time
n/a

Yields
1 serving

Ingredients
1 c. unsweetened almond or cashew milk
1 c. filtered water
2 handfuls baby spinach
2 tbsp hemp berry smoothie protein powder
1/2 frozen banana
1/2 c. frozen berries
1 tbsp ground flax seed
1 tbsp maca root powder (optional)
1 tbsp ground cinnamon

Directions
1. Add milk, water and spinach to jug of your blender and blend starting on low speed and increasing to high until spinach is broken down.
2. Add remaining ingredients and blend (again starting on low and increasing to high). Pour into glass and enjoy, or prepare the night before and store in the fridge until ready to serve.


Hemp Breakfast Bites

Prep Time
10 minutes

Prep Notes
Mix chia seeds with water and set aside.
Preheat oven to 350.
Melt coconut oil and grease a 24 cup mini-muffin tin.

Cooking Time
10 minutes

Yields
24 bites

Ingredients

Dry ingredients:
¼ c. pumpkin seeds
¼ c. sunflower seeds (could sub ground flax seed)
½ c. shredded coconut
2 tbsp. cacao nibs
½ c. hemp hearts
½ c. vanilla protein powder
1 tsp cinnamon
¼ tsp sea salt

Wet ingredients:
½ c. almond butter (could sub seed butter)
¼ c. maple syrup
2 tbsp chia seeds + ¼c. water
2 tbsp (28g) coconut oil, melted plus extra for greasing

Directions
1. Place pumpkin and sunflower seeds in food processor and grind until they are broken down into large pieces.
2. Add shredded coconut and process until coarse crumbs.
3. Add cacao nibs and pulse a few times until broken into smaller pieces.
4. Pour into large mixing bowl and add remaining dry ingredients.
5. Add chia mixture and remaining wet ingredients. Mix by hand until thoroughly combined.
6. Divide mixture evenly into mini-muffin tin, or form into balls and place on parchment lined baking sheet (you could also use a silicone liner).
7. Bake for 10 minutes. Let cool in tin.
8. To remove, place a baking sheet over the pan and turn over to catch the bites as they fall out of the tin (you may have to smack the bottom of the tin or turn the bites to loosen them before turning over).

Notes from Lisa
Store in an airtight container. We usually go through these in less than a week and they’ve lasted fine at room temperature.
The protein powder you use can make a difference in texture. The dough should hold together well, but not be overly sticky.
If you don't have cacao nibs, you can use mini chocolate chips instead but add them in at the end. You can also put raisins, dried cranberries or anything else your heart desires!
I usually have one bite after my morning workout to tide me over until breakfast. Hubby usually just has a couple of these for his breakfast.


Low-Carb Pancakes

Prep Time
10 minutes

Prep Notes
Let eggs warm to room temperature so they don't cause the coconut oil to harden when added.

Cooking Time
20-40 minutes, depending on size on griddle

Yields
24 pancakes (about 3" diameter)

Ingredients
3 large eggs
2 tbsp (28g) coconut oil, plus extra for greasing griddle
1 tbsp honey or maple syrup
2 tsp vanilla
1 can light coconut milk
1/2 c. coconut flour, sifted
1/2 c. almond flour
1/4 c. flax flour
1/4 c. Manitoba Hemp Hearts
2 tsp cinnamon
1 tsp nutmeg
1/2 tsp sea salt
2 tsp baking soda + 2 tsp cream of tartar (could replace with baking powder)
juice of half a lemon

Directions
1. Beat eggs in a large mixing bowl.
2. Add remaining wet ingredients (except lemon juice) and mix well.
3. Mix dry ingredients together and whisk into wet ingredients just until combined.
4. Stir in lemon juice.
5. Heat griddle and melt about 1 tbsp coconut oil.
6. Use 1/8 c to measure batter and pour onto griddle.
7. Let cook until top appears dry and edges are firm (approx 5 minutes). Flip and cook another 5. 
8. Remove to plate and cook remaining pancakes.

Notes from Lisa
I can cook 8 pancakes at a time, so if your griddle is smaller it could take you longer to make all the pancakes.
Top as desired. I like mine with my Strawberry Sauce and shredded coconut and coconut butter.
Also good with my homemade pork sausages.


Pork Sausages

Prep Time
10 minutes

Prep Notes
Preheat oven to 350. Line a baking sheet with aluminum foil.

Cooking Time
20 minutes

Yields
4 servings

Ingredients
1 lb. ground pork
1 tsp sea salt
1 tsp garlic powder
1 tsp onion powder
1 tsp dried oregano
1/2 tsp dried basil
1/2 tsp dried thyme
1/2 tsp ground black pepper

Directions
1. Place ground pork in a large bowl.
2. Add seasoning and mix gently by hand.
3. Divide mixture into 4 equal patties and place on prepared baking sheet.
4. Bake at 350 for 20 minutes.
5. Serve immediately or let cool, wrap individually in wax paper and freeze for a quick breakfast option during the week.

Notes from Lisa
Serve with eggs (like this egg & veggie scramble), or homemade pancakes, waffles or even french toast.