P a n t r y e s s e n t i a l s p l a y b o o k

Transcription

1 P a n t r y e s s e n t i a l s p l a y b o o k

2 P a n t r y e s s e n t i a l s General Coconut oil EVOO Lemons Dijon mustard Nuts or seeds Eggs Gluten-free or whole grain bread Hummus Sauerkraut, artisan Breakfast Chia seeds Nut butter Frozen berries Greens (e.g. kale) Cacao Protein powder Cinnamon Coconut flakes Steel cut or rolled oats Dinner Fish Quinoa Avocados Sweet potatoes Greens Canned beans Canned tomatoes Salsa Tofu Coconut milk

3 B e r r y o v e r n i g h t o a t s Time: < 5 minutes Base Ingredients 1/2 cup rolled or steel cut oats 2/3 cup almond milk 1 tbsp. chia seeds Toppings Ingredients 2 tbsp. slivered almonds 1 tbsp. shredded coconut flakes 1/2 cup frozen berries Dash of cinnamon Pour 1/2 cup of oats into a small jar or container (I use mason jars), add 2/3 cup of almond milk, a dash of cinnamon, and chia seeds to the jar. Stir ingredients together then seal the container and place in the fridge overnight. The next morning, pour out the contents of the overnight oats base you prepped into a bowl. Top wit berries, shredded coconut flakes, and almonds.

4 N u t b u t t e r & B a n a n a s m o o t h i e Time: < 5 minutes Ingredients 3-4 ice cubes or 1 cup nut milk 1 banana 1 tbsp. nut butter 1 tbsp. chia seeds 1 scoop protein powder 1 tbsp. cacao Mix all ingredients in a blender or food processor. Add more ice cubes or milk as needed.

5 Sauerkraut Toast Time: < 5 minutes ingredients 1 piece of quality gluten-free or whole grain toast 3-4 tbsp. hummus 1 tbsp. chia seeds 2-3 tbsp. sauerkraut 1 tbsp. nutritional yeast (optional) Toast bread and spread hummus when done. Top with chia seeds, sauerkraut, and nutritional yeast.

6 S i m p l e k a l e s a l a d Time: < 5 minutes Ingredients 2 handfuls of kale or spinach 1-2 hard-boiled egg 1/2 cup quinoa 1/2 avocado 2 tbsp. raw seeds 2 tbsp. EVOO 1 tsp. Dijon mustard 1/2 juice lemon Salt to taste Mix EVOO, Dijon mustard, lemon, and salt. Set dressing to side. Mix all other ingredients in a bowl. Add dressing and mix. Make more dressing if needed.

7 B a k e d s w e e t p o t a t o w i t h s p i n a c h Time: 10 minutes Ingredients 1 sweet potato 1 handful of spinach 1/2 cup beans, rinsed 1/2 cup salsa 1/2 avocado (optional) 1 tbsp. coconut oil Poke holes on all sides of the sweet potato. Place in microwave and cook 3 minutes on one side and 3 minutes on another. Slice open when done and set to the side. Heat sauté pan to medium heat. Add 1 tbsp. of coconut oil. When melted, add spinach. Cook until wilted. Add beans and sauté until warm. Place beans, salsa and spinach on top of sweet potato.

8 S i m p l i f i e d b u d d h a b o w l Time: 30 minutes Serves: 2-3 persons Ingredients 1 cup cooked quinoa 1 cup black beans, rinsed 1 avocado 1 medium to large sweet potato 2-3 cups kale 1 1/2 tbsp. coconut oil 1 tbsp. olive oil Lemon juice 1/2 tsp. curry (optional) 1/2 tsp. turmeric (optional) Handful of cilantro (optional) Salt and pepper to taste Pre-heat oven to 350 degrees. Cube sweet potato. Toss sweet potato cubes in coconut oil, curry, turmeric, and a pinch of salt. Place in oven for 30 minutes. Remove when done. Rinse 1 cup of dry quinoa. Pour quinoa and 2 cups of water (or broth) into a sauce pan. Bring to a boil then cover and let simmer for minutes (or until water is absorbed and the germ is separated from the seed). Once cooked, fluff and mix in olive oil. Salt to taste. Heat a large pan (preferably a cast iron skillet] on medium heat and add remaining coconut oil. When warm, sauté onion until translucent. Add kale, sautéing until wilted (4-8 minutes). Add salt, pepper, and a squeeze of lemon juice. Add beans and sauté until warm. Grab a bowl and build, laying cooked quinoa, kale mixture, curried sweet potatoes, avocado, and cilantro (to taste).

9 A B O U T T H E a u t h o r Erica Ballard thought she knew what healthy meant. She exercised six times a week. Followed the healthy food trends. And even worked in health care. But on her journey to become an Integrative Nutrition Health Coach, she realized she was wrong. Healthy living isn t about numbers number of work outs, numbers on the scale or number of calories per meal. Healthy living means engaging in habits that enable your body and mind thrive. That realization changed her life. Erica is now the happiest and healthiest she s ever been in decades and is now on a mission to help others discover their healthiest and happiest selves. As a Certified Integrative Nutrition Health Coach, Erica does so by helping clients find foods and engage in healthy habits that work for their unique bodies and lives. Erica has a MS from Tufts University School of Medicine and is a Certified Integrative Nutrition Health Coach through the Institute of Integrative Nutrition. Before opening Erica Ballard Health, she worked in the health care industry for a decade. She lives in Indianapolis, IN with her fiancé Nick and her dog Max.