Chai Blueberry Oatmeal

Transcription

1 Chai Blueberry Oatmeal 1 s Chai tea 1 bag Old-fashioned oats Ground flax seeds 100% Pure honey Low-fat milk Vanilla whey protein 1 scoop Blueberries 1. Bring 1 s water to boil in a small pot 2. Remove from heat and steep bag of chai tea for 5 minutes 3. Remove bag and bring back to a boil, add oats 4. Reduce heat and simmer until liquid is absorbed 5. Remove from heat and stir in flax seed and honey 6. Combine 1/4 milk with protein in separate bowl 7. Pour protein mixture over oatmeal and top with blueberries and serve. Serves 1 large or 2 small

2 Sunrise Sundae Sunrise Sundae Apple (diced) Low-fat cottage cheese Nectarine (diced) Low-fat plain yogurt Grapes Mixed nuts (unsalted, crush) French Toast Whole grain bread Whole omega-3 egg Cinnamon Salt Cooking spray 1 slice 1 egg pinch pinch 1. Place all apple pieces in bottom of tall glass or bowl 2. Place remaining ingredients on top of apple in order they appear on the list French Toast 1. Cut bread into 1-inch cubes 2. Whisk egg, cinnamon, salt in small mixing bowl and soak bread in mixture 3. Pour egg and bread mixture into non-stick pan, lightly brown the bread 4. Remove from heat and serve Serves 1 large or 2 small

3 Miso Brown Rice Brown rice Vegetable broth Miso Mushrooms (quartered) Onion Zucchini (sliced) Red pepper (sliced) Ginger (grated) 1 tsp. Sunflower seed Cilantro 1. Rinse rice, bring broth to boil in large pot 2. Add miso and stire until dissolved, add rice 3. Reduce heat, cover and simmer for minutes 4. Pre-heat non-stick pan, add mushrooms and saute until shrunken a little 5. Add other veggies and saute for 3 minutes more 6. Add of broth from rice, ginger and saute for 1 minute more 7. Add veggies and cilantro to rice and serve Serves 1 large or 2 small.

4 Curry Lentil Chicken Soup Red lentils (rinsed) Salt Chicken broth Coconut oil or butter Onion (diced) Red pepper (sliced) Carrot (grated) Fresh garlic (minced) Curry powder Pepper Chicken breast (cubed) Pepper Pine nuts Green onion (sliced) 2 cups 4 cups 1 lb. 5 oz. 1. Bring water to a boil in large pot and add lentils and salt 2. Reduce heat, cover and simmer for 5 minutes 3. Combine lentils with chicken broth in pot 4. In a large non-stick pan, add onions, peppers, carrot, garlic and saute until onions browned 5. Add curry powder and pepper and saute for 1 minute more 6. Add vegetables to pot with lentils 7. Saute chicken with salt and pepper, cook thoroughly until lightly browned 8. Add to pot with soup mixture, bring to simmer on medium 9. Remove from heat and garnish with green onions and pine nuts Serves 4 large or 8 small

5 Fruit Crumble Coconut oil or butter Gala apples (chopped) Pears (chopped) Cinnamon Honey 2 tsp. Pure vanilla extract Raspberries Granola 1. In large pot on medium heat, add oil, water, apples, pears 2. Cook until fruit goes soft (5-8 minutes) then add cinnamon, honey and vanilla 3. Cook a few minutes more until mixture thickens 4. Stir in raspberries and remove from heat to cool 5. Add 1/4 to granola and serve Serves 2 large or 4 small.

6 Blueberry Madness Herbal fruit tea Ice 1 s Blueberries Cashews Low-fat cottage cheese 1 s Flaxseed oil Pure vanilla extract 1 tsp. Cinnamon pinch Splenda to taste 1. Steep tea bag in hot water for 3 minutes 2. Add ice to chill tea 3. Combine all ingredients in blender and blend on high until smooth and creamy Serves 1 large or 2 small

7 V8 Supershake Baby carrots cooked Onion Avocado Tomato (small) 1 tomato Spinach Cucumber Low-fat cottage cheese EVOO Almonds (blanched) Lemon juice Ice cubes 4 Dried prunes 2 1. Blend all ingredients together until smooth. Serves 1 large or 2 small.