Ingredients:

• Red potatoes: 1 ounce, cubed

• Diced yellow onion: 1/8 cup

• Diced red bell pepper: 1/8 cup

• Spinach: 1/2 cup, chopped

• Large eggs: 1

• Egg whites: 1/4 cup (or from a carton)

• Garlic powder: 1/4 teaspoon

• Onion powder: 1/8 teaspoon

• Salt: To taste

• Pepper: To taste

• Large Whole Wheat tortillas: 1

• Non-Stick Cooking Spray

• Optional Toppings:

• Protein Additions: Chicken/Sausage/Bacon/Steak/etc.

• Shredded cheese (1 tbsp)

• Sour Cream/Greek Yogurt (1 tbsp)

• Salsa and/or hot sauce (1 tbsp)

• Fresh cilantro (1 tbsp)

• Guacamole or avocado slices (1 ounce, cubed)

Instructions:

1. In a large skillet coated with nonstick cooking spray, sauté the potatoes for 3-5 minutes until they start to soften. Add the onions, bell peppers, and any other ingredients. Cook for another minute or two before adding the spinach. Once the vegetables are tender, add the eggs, egg whites, and seasonings.

2. Distribute the egg mixture evenly among the tortillas, adding any additional toppings you prefer. Fold the sides of the tortillas over the filling and roll them up, tucking in the edges as you go. 

3. Spray the cleaned skillet with cooking spray and heat it over medium. Place the burritos seam side down. Cook, covered, until the bottoms are golden brown. Flip the burritos and continue cooking, covered, until the other side is golden brown as well, a few more minutes. Serve warm.

Ingredients:

2 slices sourdough bread

2 tbsp. smart balance butter

1 slice swiss cheese

4 small slices cheddar cheese

2 tbsp. goat cheese

1 large strawberry, diced

3 raspberries cut in half

a few blueberries to fill in the wholes

Instructions:

Coat one side of each slice of bread in the butter. Pile the cheese and berries on one slice and then top with the other slice. Place in a grill pan and cook until browned on both sides.

Ingredients:

Multi-grain pizza dough (this is my favorite but you can use whatever dough you prefer)

Swiss cheese

5 Eggs

6 Slices Chicken Bacon (you can use regular but this is my go to)

1 Avocado

1/4 cup sliced Red Onion

Jalapeno (optional)

Directions:

Spread the dough on a cookie sheet and top with swiss cheese.  Cook at 415 until dough is crispy and cheese is melted.  Meanwhile, fry the eggs and the bacon.  When dough and cheese is ready, top with bacon, eggs and then avocado, onion and if desired, jalapeno. 

Ingredients:

• ¾ cup of greek yogurt 

• ¼ cup of mixed berries (strawberries, blueberries, raspberries) 

• ½ cup of granola 

• 1 tbsp of chia seeds 

• Drizzle honey 

Directions:

In a bowl add ¾ cups of greek yogurt (desired flavor) and add on mixed berries, granola, chia seeds, and drizzle some honey.

Ingredients:

• 1 baked sweet potato 

• 1 tbsp of nut butter 

• ¼ cup of blueberries 

• 1 tbsp of chia or hemp seeds 

• ¼ cup of cereal for a crunch 

Directions:

Preheat the oven to 375, then take a fork and poke the sweet potato 3-4 times. Bake for 25-30 minutes and then flip over and repeat the cooking time. Once cooked, drizzle a tbsp of desired nut butter and ¼ cup of blueberries. For additional toppings add a 1 tbsp of chia or hemp seeds and some desired cereal for a crunch.

Ingredients:

½ Cup Old Fashioned Oatmeal

1 Cup Broth of choice

3 oz Tempeh or 1-2 eggs (boiled, fried, or scrambled)

1 Cup Spinach

2 oz/7-8 Cherry Tomatoes Sliced

¼ Medium Red Onion Diced

1-2 Cloves Garlic

½ Tbsp Olive Oil

¼ tsp Turmeric

½ tsp Chili Powder

Salt to Taste

Pepper to Taste

½ Small Avocado (optional)

1 oz Broccoli Sprouts (optional)

Hot Sauce of choice (optional)

Instructions:

Add broth and pot and bring to a boil. Reduce to a simmer, add oatmeal, and cook until

absorbed. In a separate pan on medium heat, add oil to the pan and cook onions until

translucent. Add garlic and cook until aromatic. Add tempeh (or cook eggs as preferred) and

cherry tomatoes, stir, and cook for 5-7 minutes until tomato skins begin to break down and fall

off naturally. Add spices and stir. Add in spinach and cook until wilted (can also be added raw

after cooking). Once finished serve over top cooked oats and add avocado, sprouts, and/or hot

sauce if desired.

Yield: 1 serving

Ingredients:

• ½ cup dry oats

• 1 cup milk of choice (or water)

• 1 small banana, mashed

• 1-2 tbsp peanut butter (alternatively you can use PB powder)

• 1 tsp cocoa powder

• Dash of salt

• Optional toppings: cacao nibs, flax seeds, walnuts, chia seeds, strawberries, raspberries

Instructions:

1. Cook oats per package instruction using ½ cup oats and 1 cup milk of choice or water.

2. Once the oats are finished cooking, mix in mashed banana, cocoa powder, 1 tbsp peanut butter, and a dash of salt.

3. Top with a drizzle of peanut butter and other optional toppings.

4. Enjoy!

Ingredients:

• 1 cup desiccated coconut

• ½ cup shelled hemp seeds

• ½ cup sesame seeds

• ½ cup pumpkin seeds

• 1 ½ cups mixed nuts, chopped into small chunks (I added cashews, walnuts, almonds & pistachios to a high-powered blender and pulsed for a few seconds)

• ½ cup raisins

• 1 tsp ground cinnamon

• ½ cup cashew butter, or nut butter of your choice

• 4 tbsp maple syrup or date paste

• 1 tsp vanilla extract

Instructions:

1. Preheat the oven to 180C / 350F and line a brownie tin with parchment paper.

2. In a large bowl, combine the coconut, seeds, nuts, raisins and cinnamon.

3. In a large saucepan, melt the cashew butter with the maple syrup on a medium heat. Once it's well combined and smooth, remove from the heat and stir in the vanilla extract.

4. Add the contents of the bowl to the saucepan and mix until everything is well combined. If you need to, you can add a small drop of water to help it stick together.

5. Transfer to the brownie tin and press down as firmly as possible to create a flat, even layer.

6. Bake for approximately 15 minutes until golden brown.

7. Leave to cool completely before cutting into 12 bars. Keep in an air-tight tin for up to a week. Enjoy!

Servings: 12

Amount Per Serving

Calories: 340

Carbohydrates: 20.8g

Fiber: 3.3g

Sugar: 10.9g

Protein: 10g

Makes 4 servings

Ingredients:

1 tbsp olive oil

1 medium red bell pepper, diced

1 yellow onion, diced

2 cloves garlic, minced

1 15oz can of white beans, drained and rinsed

1 28oz can crushed tomatoes

1 tsp thyme

1 tsp oregano

1 tsp paprika

(any other spices you love!)

Salt and pepper to taste

4 large eggs

Directions:

1. Saute onions, bell peppers, and garlic in olive oil in a large skillet over medium heat until softened (about 5 minutes).

2. Add crushed tomatoes and spices and stir to combine. Bring to a simmer, stirring occasionally for 5-7 minutes. Add a pinch of salt and pepper to taste, if necessary. 

3. Add white beans, stir, and continue to simmer for 2-3 minutes more.

4. Use a spoon or spatula to make four wells in the sauce and crack an egg into each well. Cover the skillet and let simmer until the egg whites are completely set (around 5 minutes).

5. Serve with sliced bread of your choosing and enjoy!

Ingredients:

• 4 cups old fashioned rolled oats

• 1 cup sliced almonds

• 1 cup pecan pieces

• 1 cup walnut pieces

• ½ cup kosher salt 

• ¼ cup ground flaxseed meal

• 1 tsp cinnamon

• ½ cup real maple syrup

• 1 tsp vanilla

• 2 tablespoons olive oil

• 1 large egg white, whipped until frothy

Instructions:

1. In a large bowl, add in oats, nuts, salt, and cinnamon and combine together

2. Slowly stir in maple syrup while mixing contents of bowl

3. Add in vanilla and oil and stir until well combined

4. Whip egg white until frothy and fold into granola. Do not over fold- this helps form clumps in the granola

5. Line a baking sheet with parchment paper and spray with nonstick cooking spray

6. Spread mixture onto baking sheet 

7. Bake at 325 degrees F for 20 minutes

8. Remove from oven and use a spatula to flip granola over

9. Bake for another 15 to 20 minutes make sure granola becomes lightly browned but not burned

10. Remove from oven and allow to cool completely

Ingredients:

• 1 cup milk of choice

• 4 ½ ounces of silken tofu (about 1/3 block)

• 2 tsp vanilla extract

• 2 tablespoons white sugar

• ½ tsp ground cinnamon

• 1/8 tsp salt

• 1 tablespoon extra virgin olive oil

• 6 slices of crusty bread

Instructions:

1. Add milk, tofu, vanilla, sugar, cinnamon, and salt to blender and blend until smoth

2. Preheat gribble or pan over medium low head with oil 

3. Pour batter into a wide bowl and dip the break in, leave sitting for about 20 seconds, then turn over and leave for another 20 seconds. 

4. Place bread on griddle and cook for 4 to 5 minutes, flip and cook for an additional 4 to 5 minutes on the other side

5. Remove from pan and serve as desired

Ingredients:

2 eggs

1/4 cup milk ( I use oat but use whatever you prefer)

1/4 cup spinach 

1/4 cup basil

1/2 cup tomato sauce

2 slices fresh mozzarella cheese

1/4 cup parmesan cheese

garlic powder, oregano, salt and pepper to taste

Instructions:

Mix the eggs and milk together with a fork or whisk.  Coat the taureen with some of the sauce.  Put a layer of the basil and spinach and top with small amount of the spices.  Add more sauce and top with the egg mixture.  Top with more sauce and the rest of the basil and spinach and spices.  Top with cheese.  Bake at 350 for 30 minutes or until cheese is melted, browned and bubbling.  

Ingredients:

2 Kodiak cakes pancakes or waffles (fresh or frozen)

1 Turkey sausage patty (modify with beef sausage or meatless sausage options)

1 Colby jack cheese slice (modify with vegan cheese option of your choice)

1 tbsp Agave nectar

Instructions:

1. Prepare Kodiak cake protein pancakes or waffles in toaster or on stove top.

2. Cook and heat turkey sausage patty in a small pan over medium heat. Around 10-12

minutes turning halfway.

3. Add Colby cheese when sausage has 1-minute left

4. Place turkey sausage patty on one waffle/pancake. Add second waffle.

5. Top with agave or use to dip.

Ingredients

• 8oz Coconut water

• 8oz water (or 4oz water and 4oz fruit juice)

• 1 tbsp chia seeds

• ¼ tsp Sea salt

• 2 tbsp Honey

• Favorite fruits/herbs or fruit juice

Directions 

Mix all ingredients and enjoy!

(Suggested combinations; diced watermelon with juice from one lime, tart cherry juice, sliced ginger and juice from one lemon, mint and sliced cucumber)

Benefits

Helps replenish electrolytes after strenuous exercise or sweating without excess added sugars! Sources of these electrolytes are coconut water (potassium), sea salt (sodium), and chia seeds (magnesium and calcium).

Ingredients

sweet potato, diced

peppers, diced (I like the orange and yellow ones the best)

onion, diced

baby spinach

mushrooms, diced

omega- 3 enriched egg

avocado

olive oil

salt, pepper, cayenne, paprika, and garlic powder to taste

Instructions

Heat olive oil in a frying pan. Add the potato and cook to soften. Add the peppers, onion and spinach and mushrooms and spices cook until softened. Meanwhile, fry an egg in olive oil. Serve the egg over the potato and vegetable mixture and top with avocado. Could also top that with some hemp seeds!

Ingredients

1 apple, largely diced

1 peach, largely diced

2 tbsp. walnuts, pieces

2 tbsp. almonds, diced into pieces

¼ cup craisins

1 tbsp. smart balance butter

1 tbsp. cinnamon sugar

Directions

Place apples and peaches in a glass baking dish.  Top with nuts, crasins, butter and cinnamon sugar.  Bake at 350 for 30 minutes.  Serve warm over yogurt. 

Mix half a banana, a cup of frozen berries and a high quality plant based shake mix such as Dr. Theresa’s favorites, Juice Plus Complete Shakes (https://www.juiceplus.com/us/en/products/complete) and ID Life Shakes (https://.theresadelorenzo.idlife.com/shop/product/10-0024).

Ingredients:

1 cup plain Greek Yogurt OR Silken Soft Tofu

1 tbsp. Honey

1/2 cup Frozen Blueberries

1/2 Frozen Banana

2 tbsp. Chia, Hemp, or Flax Seeds

1/2 Cup Water, Almond Milk OR Soy Milk (to thin out the shake)

Vary the fruit to your preference. Put all ingredients in a blender and mix until smooth.

Ingredients:

1 cup of Rolled (Old Fashioned) Oats

1 ⅓ cup of plant milk or cows milk

1 Tbsp of honey, Maple Syrup, or Agave

½ cup of fresh fruits such as berries or ¼ dried fruit

1 tbsp. walnuts

1 tbsp. almonds

1 tbsp. Pumpkin seeds

Add all ingredients to a container or Mason Jar and stir. Cover and refrigerate overnight. The next morning, eat cold or reheat in a microwavable dish for 1 minute on High. Top with coconut flakes, dark chocolate morsels, and/or sliced almonds if desired.

Ingredients:

2 eggs

1 cup spinach

2 slices tomato

2 slices whole-grain bread

1 tbsp. smart balance butter

1 tbsp. olive oil

Heat ½ tbsp. olive oil in a pan and the other ½ tbsp. olive oil in another pan.  Fry the eggs in one of the pans and sauté the spinach in the other.  Meanwhile, toast the whole grain bread.  When the toast is ready, spread the butter on the toast and top with spinach, tomato, and egg.  Can serve open-faced or as a sandwich.