how to become a morning person RECIPE BOOK by Little Green Dot

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Elaine Hutchinson
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1 how to become a morning person RECIPE BOOK by Little Green Dot

2 Hey Morning Person, this book is for you! Use these recipes to plan healthy meals for energy to do the things that matter to you. As a morning person, you start the day with ease, calm and focus - you take care of yourself first, before responding to life s demands. That feeling has a MASSIVE impact on what you do in your day and the choices you make. Please share this book with anyone who you think will enjoy it! Inspire your friends to eat better, feel better & rise up to create a beautiful life. This world needs it! Little Green Dot is an online space for people excited about living a healthy, hands-on lifestyle. I invite you to subscribe to our newsletter, to receive natural-lifestyle recipes, tips and tricks in your inbox every Saturday. get the full article click here Remember, you can do this. You just need to rise! Militza look out for this button for more info on a recipe

3 breakfast 4 BRIGHT BREAKFASTS get the full article click here

4 Sunshine Quinoa Bowl

5 This recipe was inspired by the book, Whole Grains. It s a twist on the oatmeal bowl, using quinoa instead which works surprisingly well! Hopefully you have passionfruit handy. You could probably get away with a good passionfruit jam I think the tropical flavors really make this recipe or just toss in what ever fruit you have. The point is, make it! :) Sunshine Quinoa Bowl ingredients: coconut milk from a box or a can passionfruit honey flaked coconut directions: Prep ahead - cook a big batch of quinoa according to the packet instructions. Prep ahead make your own passionfruit compote, just scoop it out into a pot. Add your choice of sweetener to taste and reduce over low heat until it becomes thick and jammy. About 5 minutes. You can make a larger amount and store it in the fridge for 5 days. Serve yourself a bowl of quinoa. pour in the coconut milk like it s a cereal. Add your toppings, spoonfuls of passionfruit compote and coconut flakes. Drizzle with honey to taste

6 Roast Veggie Breakfast Salad

7 This is your hearty, I ve had a rough night a long day ahead I need some serious nourishment meal. This salad bowl could pass for lunch or dinner but it still makes a quick breakfast. I highly recommend that you start the habit of roasting a tray of veggies every Sunday it s so easy to add them into your meals throughout the week. Roast Veggie Breakfast Salad ingredients: roasted veggies fresh spinach 1 boiled egg sprouts, seeds any salad toppings you like dressing (try yogurt + Sriracha) directions: Prep ahead - roast a tray of veggies set an egg to boil fill your bowl with fresh baby spinach top it off with roasted veggies and your salad toppings Place an egg on top and drizzle with your favorite dressing tip: try a creamy dressing of yogurt + hot sauce

8 Breakfast Smoothie Bowl

9 This smoothie blends up in seconds and taste like something you should be eating for dessert. It s thick like a yogurt it s fresh and full of healthy fat, protein and potassium to keep your body fueled and your mind alert! Breakfast Smoothie Bowl ingredients: 1 banana 1/2 avocado juice from 1/2 lemon directions: Blend your ingredients together until creamy Pour it into a bowl Top it off with some crunchy coconut flakes tip: slice pieces of pear or persimmon to use like an edible spoon

10 Happy Granola

11 Happy Granola This recipe has the perfect balance not too sweet and just the right amount of saltiness it s pretty perfect! You can always customize it to your taste and add extra ingredients but use this as your base. get the full article ingredients: click here 4 cups oats 1/3 cup maple syrup 4 tbsp coconut oil (or grapeseed oil) 1/4 tsp salt 1 cup chopped nuts (hazelnut, almonds, walnuts, pecans one or a combo whatever you like) directions: Preheat your oven to 175 c/ 350 f Mix your wet ingredients: coconut oil and maple syrup plus the salt until well combined In a large bowl, toss in the oats, coconut flakes and nuts. Pour in the wet ingredients and mix until everything is well combined Spread it evenly onto a baking tray Bake for about 25 minutes, stirring it halfway through and then every few minutes until golden brown

12 energy boosters 3 GREEN SMOOTHIES

13 Tropical Sunrise Smoothie Berry Good Morning Smoothie This is a great smoothie for those of you just starting out. Spinach is a gentle green and sweet pineapple provides balance Berries are much lower in sugar by weight than other fruits, so they make a great smoothie ingredient. Here, the almond butter is added for healthy fat intake. ingredients: 1/2 cup pineapple 1-2 cups spinach 1 cup of coconut flesh & water (or replace with 1 tbsp coconut butter and 2 cups water) optional: 2 tbsp protein powder ingredients: 1/2 cup mixed berries 1-2 cups spinach 1/2 banana 1 tbsp almond butter 2 cups water directions: Any blender will work Roughly chop up the greens and fruit into small pieces Feed the container slowly Blend for 20 seconds or until completely smooth directions: Any blender will work Roughly chop up the greens and fruit into small pieces Feed the container slowly Blend for 20 seconds or until completely smooth

14 Low-sugar Weight Loss Smoothie This is a great smoothie recipe that cuts down on fruit and adds plenty of green vegetables. If you want to lose weight, this is a great way of crowding out unhealthy breakfast options with plant-based nutrition ingredients: 1/2 avocado 1-2 cups romaine lettuce 1/4 large cucumber juice from 1-2 limes 1-2 cups of water handful of mint or coriander directions: Any blender will work Roughly chop up the greens and fruit into small pieces Feed the container slowly Blend for 20 seconds or until completely smooth

15 get the full article click here light & fresh 3 SALAD RECIPES

16 Spinach Salad with Strawberry Balsamic Dressing salad ingredients: baby spinach sliced strawberries blueberries walnuts strawberry balsamic dressing: 1/4 cup olive oil 3 tbsp balsamic vinegar 2 tsp lime juice (or lemon) 1 tbsp strawberry jam salt & pepper

17 Steamed Veggie Salad with Creamy Feta Dressing salad ingredients: steamed and cooled carrots and broccoli butter head lettuce, or leaf of choice creamy feta dressing: 1/4 cup olive oil 1/4 cup greek yogurt 2 tbsp lemon juice crumbled feta cheese dried oregano salt & pepper

Spicy Coleslaw with Spicy Peanut Dressing salad ingredients: shredded cabbage, white and red shredded carrots spicy peanut dressing: 2 tbsp peanut butter 1 tsp sesame oil or

18 Spicy Coleslaw with Spicy Peanut Dressing salad ingredients: shredded cabbage, white and red shredded carrots spicy peanut dressing: 2 tbsp peanut butter 1 tsp sesame oil or grapeseed oil (neutral flavour) 2 tbsp rice wine vinegar 1 tsp soy sauce 1 tsp honey 1/2 tsp Sriracha (hot sauce) optional: 1 tsp grated ginger optional: 2 tsp water for thinning

19 get the full article click here lunch 3 LUNCH BOWLS

20 Black Bean Burrito Bowl

21 This is all of your food groups in one bowl! The brighter and more colourful you make it, the better so get creative and add in the ingredients that you love. What I do at home is, I fill my fridge with the ingredients that I d choose at a salad bar. That way I can add in lots of fun flavours into all my lunch bowls. For this burrito bowl, we re using brown rice and black beans, plus a salad with fresh veggies and cilantro. Don t feel bad about using canned beans, if it makes your life easier and means that you ll eat more of the good stuff. Just choose a better brand, with low or no sodium and zero preservatives or additives. If you want to sprinkle a little cheese on it go for it! Go ahead and make a big batch of rice, to keep for quick dinners throughout the week. Black Bean Burrito Bowl ingredients: brown rice (cook in your broth - recipe in this book) black beans shredded lettuce diced tomato & onion grated cheese ingredients: arrange all of the ingredients in a bowl drizzle with a creamy dressing of greek yogurt + Sriracha sauce (hot sauce)

22 Hummus Bowls

23 If you re looking for something fresh but still substantial you ll love this humus bowl. Sun-dried tomato packs in extra flavour and butterhead lettuce makes a perfect little bowl. If you can t find butterhead, go for romaine and make it a wrap :) For the toppings, I go with feta and fresh tomato but you are the captain of your bowl so go for what makes you happy! Hummus Bowls ingredients: 2 cans of chickpeas 1/3 cup sun-dried tomatoes 2 or 3 garlic cloves 1/4 cup freshly squeezed lemon juice (about 1 large lemon) 1/2 1 teaspoon salt 2 tablespoons olive oil (use the oil from the sun-dried tomatoes) 1/4 cup of tahini ingredients: in a food processor, blend the chickpeas, sun-dried tomatoes, lemon juice, salt and oil blend until smooth add in the tahini continue blending until fully incorporated and smooth

24 Roast Veggie Soup Bowl

25 Make a big batch of soup and you ll eat well all week! You can pack in so much nutrition full of hearty veggies, it s light on the body and it s easy on the budget! Roast Veggie Soup Bowl ingredients: 4 carrots, peeled and quartered lengthwise 1 kg/2 pounds - and a bit - of pumpkin, cut in slivers (you can leave the skin on) 1 large red onion, quartered 3 garlic cloves in their casing sprig of rosemary 4 cups of stock (use the stock recipe in this book) ingredients: pre-heat oven to 180c place all of your ingredients in a large bowl pour in 1 tablespoon of olive oil and season well with salt, toss until well coated place veggies on a roasting tray, roast for 45 minutes to an hour until golden and soft scoop the pumpkin away from the skin and into a pot. Pop out the soft roasted garlic from its casing add in all the veggies into the pot, you can de-stem and add in the rosemary too add in 4 cups of stock, cook on the stove for 15 minutes to meld the flavours. Using a immersion stick blender, blend the soup or you can just transfer into a blender and blend until smooth taste for salt and add if needed

26 lifestyle 3 HEALTHY LIVING TIPS

27 Fermenting

Fermenting Healthy probiotics for a healthy gut get the full article ingredients: click here 1/2 white cabbage 1 large carrot 1 small red onion 1 green apple or pear 1 or 2 spring green onions 1 nib

28 Fermenting Healthy probiotics for a healthy gut get the full article ingredients: click here 1/2 white cabbage 1 large carrot 1 small red onion 1 green apple or pear 1 or 2 spring green onions 1 nib of ginger 1 chili pepper (depending on how/or if you like it spicy) 2 tbsp good quality sea salt optional: spring water from a bottle directions: Slice everything in thin, long slices crush the ginger and add to the veggies combine everything in a bowl, add the salt let it sit for a few minutes for liquids to draw out the veggies should be slopping wet pack tightly in a jar, the brine should cover the veggies if not, top it up with spring water stuff it down with a clean leaf of cabbage leaving no air pockets seal the jar let it sit for 2 weeks put it in the fridge and eat 1/2 cup daily

29 Batch Cooking

Batch Cooking One hour in the kitchen produces a week of healthy, quick and delicious meals ingredients: 1 whole chicken Extra chicken feet - for gelatin (great for our joints) 2 carrots 1 onion 3

30 Batch Cooking One hour in the kitchen produces a week of healthy, quick and delicious meals ingredients: 1 whole chicken Extra chicken feet - for gelatin (great for our joints) 2 carrots 1 onion 3 cloves of garlic get the full article 1 stalk of celery click here 1-2 tsp salt water directions: Put all of the ingredients in a pot, or slow cooker Pour in just enough water to cover Simmer for 1-4 hours, the longer the better Strain the broth Reserve the chicken, discard the veggies Stock Cubes: Pour the broth into muffin case and freeze. Use these blocks to add nutrients and flavor to rice and beans. Broth: Use it to make a soup or drink a glass every day for good health Chicken: Shred the chicken and reserve it in the fridge for quick sandwiches, wraps and salads.

31 Sprouting

Sprouting Grow sprouts from home to add fresh nutrients to your food - no green thumb required Materials: good quality seeds soil container to hold the sprouts - plastic egg carton, bowl or a growing

32 Sprouting Grow sprouts from home to add fresh nutrients to your food - no green thumb required Materials: good quality seeds soil container to hold the sprouts - plastic egg carton, bowl or a growing pot directions: if your container does not have drainage, add a layer of pebbles for drainage fill your container with soil, give it a good watering sprinkle the seeds over the soil sprinkle soil over the seeds, covering 1 cm give them another good watering wait 14 days, lightly watering everyday get the full article click here

33 Create beautiful meals that nourish you & create the life you want to live! Rise up! Head over to Little Green Dot for more natural lifestyle recipes for home, beauty, food, kids and more! CLICK HERE TO SUBSCRIBE TO LITTLE GREEN DOT Remember, you can do this. You just need to rise! Militza

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead