HIGH PROTEIN. for BUSY MORNINGS BY YURI ELKAIM

Transcription

1 HIGH PROTEIN for BUSY MORNINGS BY YURI ELKAIM 1 23 High Protein Breakfasts for Busy Mornings

2 Copyright 2016 and beyond by Elkaim Group International, Inc. All rights Reserved No portion of this book may be used, reproduced, or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Elkaim Group International, Inc, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or journal, and all of these situations require the written approval from Elkaim Group International, Inc. prior to publication. The information in this book is for educational purposes only. The information in this book is based on personal experience, years of research, and my subjective interpretation of available research. It is not medical advice and not meant to replace consulting with a medical doctor High Protein Breakfasts for Busy Mornings

3 Your mornings are about to get a lot healthier (and easier)... You know that preparing meals at home is good for your health, your energy, and your waistline. But let s face it, not all high protein meals are necessarily healthy and you re busy a person. So am I... I ve got 3 little kids that I ve got to get to, and pick up from, school and drive to various activities...a thriving business to run...friends to connect with...and exercise to fit in. Oh yeah, and get about 7 8 hours of sleep so I can do it all again the next day. If you re in a similar situation you ve got minimal free time and other priorities taking up space in your schedule, so spending hours or even minutes in the kitchen isn t always at the top of your to-do list, right? Especially when you re pressed for time in the morning. Because let's be honest High Protein Breakfasts for Busy Mornings

4 Breakfast is arguably the most important meal of the day. The right breakfast can raise your energy, keep you going for hours, and keep away those dreaded mid-morning and afternoon cravings. However, if you re starting your day with high carb foods like cereals, toast, muffins, juice, etc then your day is set for failure! These high carb foods and the up and down blood sugar effects they create... Drain your energy, increase cravings, and force your body to store fat. Not good. So, when your days are packed with meetings, workouts, appointments, work, and a social life, it s important to start things off on the right foot. And a good high protein breakfast is your ticket to doing so. But eating bacon and eggs every day is certainly not the best option. And it can get pretty old, real quick. That s why I know you ll love the 23 delicious high-protein breakfast recipes I ve got lined up for you in this cookbook. Enjoy! Your friend and coach, Yuri Elkaim NYT bestselling author, The All-Day Energy Diet and The All-Day Fat Burning Diet Head Honcho, YuriElkaim.com 4 23 High Protein Breakfasts for Busy Mornings

5 Contents Your mornings are about to get a lot healthier (and easier)... 3 Quick & Healthy Breakfast Favorites 6 1. Vanilla Almond Keto Protein Shake 6 2. Chocolate-Covered Cherry Primal Protein Bowl Ingredient Almond Butter Pancakes 8 4. Microwave Apple Pie 9 5. Poached Egg Plate Omelet Waffles 11 Make-Ahead Breakfast Make-Ahead Black Bean & Lentil Breakfast Enchilada Bake Paleo Protein Powder Granola Protein Power Breakfast Cookies High Protein Pancake Muffin Dippers Veggie Omelet Muffins Protein Breakfast Cupcakes 18 Sweet Breakfast Bowls Fiber Starter Breakfast Bowl Hi Protein 5-Minute Breakfast Bowl Blueberry Muffin Quinoa Bowl Green Smoothie Bowl Zesty Orange Quinoa Bowl Strawberry Shortcake Paleo Breakfast Porridge Banana Bread Breakfast Porridge Blueberry Cream of Almond Breakfast Porridge 26 Savory Breakfast Bowls Quinoa Quick-Grab Bowl Guacamole Breakfast Bowl Mexi Breakfast Bowl High Protein Breakfasts for Busy Mornings

6 Quick & Healthy Breakfast Favorites 1. Vanilla Almond Keto Protein Shake Low carb and delicious, this dessert-like smoothie is full of healthy fats to keep you satiated for hours. YIELD: 1 PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES 2 avocados 2 Tbsp almond butter 1 Tbsp MCT Oil 1 cup almond milk 1 cup frozen cauliflower 1 Tbsp vanilla 1 scoop vanilla plant-based protein powder (Yuri Elkaim s Pure Plant Protein recommended) Stevia to taste 1. Put all ingredients together in a blender. Blend until smooth High Protein Breakfasts for Busy Mornings

7 2. Chocolate-Covered Cherry Primal Protein Bowl Frozen cherries are, perhaps, the easiest way to enjoy cherries year round. This seasonal fruit is scrumptious, but only fresh for a short time. If you are lucky enough to find ripe berries in season, make sure you pit them before adding them to your bowl. YIELD: 1 BOWL PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES 1 cup Paleo Protein Powder Granola (see recipe on p. 14) 1 cup fresh or frozen cherries, berries or pomegranate arils 1. Place all ingredients in a bowl. Enjoy immediately. ½ cup almond milk or coconut milk yogurt 1 Tbsp Enjoy Life! Chocolate chips (optional) 7 23 High Protein Breakfasts for Busy Mornings

8 3. 3-Ingredient Almond Butter Pancakes These 3-ingredient almond butter pancakes are so scrumptious and easy, you won t even notice that they re high-protein and gluten free! YIELD: 8 10 PANCAKES PREP TIME: 5 MINUTES TOTAL TIME: MINUTES 4 free range brown eggs 2 organic, ripe bananas ½ cup organic almond butter 1. In a large mixing bowl, beat eggs, bananas, and almond butter until evenly combined. 2. Heat a large pan with 1 tablespoon of olive oil or coconut oil over medium heat. You may want to do a test pancake by pouring a small amount of batter onto the pan to see if the pan is hot enough. 3. Scoop batter from bowl using a ⅓ measuring cup, and pour even pancakes onto pan no more than three at a time. 4. Cook for approximately 2 3 minutes, flipping when bubbles start to form on top of batter. 5. Cook for an additional 3 4 minutes until pancakes are slightly browned and fully cooked. 6. Continue cooking two to three pancakes at a time until all the batter is used. 7. Top as desired and serve High Protein Breakfasts for Busy Mornings

9 4. Microwave Apple Pie All of the flavors of apple pie in a quick 5-minute microwave breakfast. YIELD: 2 PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES 2 apples, peeled and diced into ¼ inch pieces 1 Tbsp water 2 Tbsp coconut sugar ¼ teaspoon ground cinnamon ½ teaspoon organic vanilla 1 Tbsp almond butter ¼ cup of hemp seed and/or cooked quinoa ¼ cup finely chopped raw almonds 1 teaspoon raw coconut nectar 1 Tbsp sliced almonds 1. Place the apples, water, coconut sugar, cinnamon and vanilla in a medium sized microwave safe bowl. Microwave for 2 3 minutes or until apples have softened. 2. Drizzle the almond butter over the top of the apples. 3. Mix together the hemp seeds or quinoa, finely chopped almonds and coconut nectar. Spread the mixture evenly over the top of the apples. Microwave for 1 2 minutes more or until heated through. Top with sliced almonds and serve High Protein Breakfasts for Busy Mornings

10 5. Poached Egg Plate This poached egg plate is served alongside fresh-sliced vine tomatoes and atop a simple avocado mash for a super quick and delicious breakfast. YIELD: 2 SERVING PREP TIME: 5 MINUTES TOTAL TIME: 10 MINUTES 1 organic vine tomatoes 1 organic, ripe avocados 4 free range brown eggs Salt & pepper to taste 1. Bring a large pot of slightly salted water to a gentle simmer on high heat. 2. While waiting for water to heat up, mash avocado and slice tomato, placing even amounts on two plates and season with salt and pepper. 3. Break eggs into separate small bowls. When water is slightly simmering, pour in a splash of vinegar (optional) and create a gentle whirlpool using a slotted spoon. 4. Carefully pour eggs one at a time into the whirling water, then cook for 3 3½ minutes. 5. Scoop eggs out carefully with slotted spoon, then place two over mashed avocado on each plate. Season with salt and pepper to taste High Protein Breakfasts for Busy Mornings

11 6. Omelet Waffles Eggs mixed with sauteed vegetables and cooked in a waffle maker. Top your omelet waffles with diced tomatoes, herbs and avocado for a satisfying breakfast. YIELD: 2 4 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 20 MINUTES Cooking spray 2 teaspoons olive oil ¼ cup finely diced red onion ½ cup finely diced red bell pepper ½ cup finely diced mushrooms 5 eggs 1 Tbsp chopped parsley Salt and pepper to taste OPTIONAL Avocado slices, diced tomato, chopped parsley 1. Heat your waffle maker. 2. Heat the olive oil in a small pan over medium high heat. Add the onion and saute for 3 minutes. Add the peppers and mushrooms, cook for 5 minutes or until vegetables are softened and browned. 3. In a large bowl beat the eggs with a whisk until thoroughly combined. Add the vegetables, parsley and salt and pepper to taste. 4. Coat the waffle iron with cooking spray. 5. Fill the wells of the waffle iron with the egg mixture. Cook for 3 minutes. Repeat if needed to use the remaining egg batter. 6. Serve, topped with avocado, tomato and/or parsley, if desired High Protein Breakfasts for Busy Mornings

12 Make-Ahead Breakfast MAKE-AHEAD BLACK BEAN & LENTIL BREAKFAST ENCHILADA BAKE (see recipe on p. 13) High Protein Breakfasts for Busy Mornings

13 7. Make-Ahead Black Bean & Lentil Breakfast Enchilada Bake Enjoy high protein, real food fuel with this killer breakfast bake. Which is also great for dinner, as well. YIELD: 8 SERVINGS PREP TIME: 20 MINUTES TOTAL TIME: 50 MINUTES FOR THE TORTILLAS 7 eggs 1 cup almond flour ½ teaspoon salt coconut oil FOR THE ENCHILADAS 1 (15 oz) can lentils, drained 1 (15 oz) can black beans, drained ½ red onion, finely diced 1 ½ teaspoon cumin 1 teaspoon chili powder 1 teaspoon garlic powder 1 teaspoon salt 1 (14.5 oz) can organic fire roasted diced tomatoes 1 clove garlic 2 avocados, diced 1 cup chopped cilantro Coconut oil cooking spray 1. In a blender, combine eggs, almond flour and salt. Blend for 1 minute. Heat a skillet over medium heat, melt a small amount of coconut oil in the bottom, and pour just enough of the egg mixture into the skillet to cover the skillet (like a crepe). Cook until golden brown (about 1 minute) then flip and cook second side until golden brown. Transfer cooked tortillas to a plate. Repeat until entire mixture is cooked and 8 tortillas have been made. 2. In a large bowl, stir together lentils, black beans, diced onion, ¾ teaspoon cumin, chili powder, garlic powder and ¾ teaspoon salt. Fill tortillas with mixture, placing rolled enchiladas in a 9 13 baking pan which has been coated with nonstick cooking spray. 3. In a blender, puree fire roasted tomatoes, garlic, ¾ teaspoon cumin and ¼ teaspoon salt. Drizzle over the top of the enchiladas. 4. Cover with plastic wrap and refrigerate or freeze for later use. 5. To bake, cook frozen enchiladas uncovered in an oven preheated to 350 degrees for minutes. Cook thawed (or just-assembled) enchiladas for minutes, or until the edges of the tortillas turn golden brown and the center filling is piping hot. 6. Serve topped with avocado and cilantro High Protein Breakfasts for Busy Mornings

14 8. Paleo Protein Powder Granola Chocolately granola bakes into a crunchy gluten-free, grain-free topping that is absolutely delicious! YIELD: ABOUT 12 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 45 MINUTES ½ cup walnuts ½ cup chopped pecans ¾ cup sliced almonds ½ cup hemp seeds ½ cup shredded coconut 2 scoops plant-based protein powder (Yuri Elkaim s Pure Plant Protein recommended) Pinch cinnamon 1 teaspoon vanilla 4 Tbsp raw coconut nectar, honey or maple syrup 1 Tbsp coconut oil ½ cup cacao nibs 1. Preheat oven to 350 degrees. In a large bowl, mix together walnuts, pecans, almonds, hemp seeds, shredded coconut and protein powder. 2. In a small pot over medium heat, stir together cinnamon, vanilla, raw coconut nectar and coconut oil until melted. 3. Drizzle over nut mixture, tossing nuts well to mix. 4. Spread mixture onto a large, parchment lined baking sheet. 5. Bake at 350 degrees for minutes, stirring every 3 5 minutes, until the mixture becomes light golden brown. 6. Remove, toss in cacao nibs and let mixture cool before enjoying. 7. To store, keep in an airtight container in a cool, dry place. Enjoy within 3 weeks High Protein Breakfasts for Busy Mornings

15 9. Protein Power Breakfast Cookies Ever wanted to start off breakfast with a cookie, instead of a proper meal? Now you can! These high protein cookies are chock full of plant power. Hemp seeds and almond flour make the base for a delicious cookie. Feel free to omit ¼ cup of almond flour and add 2 scoops of Pure Plant Protein powder to the dough to superboost this snackable. YIELD: COOKIES, depending on size PREP TIME: 5 MINUTES TOTAL TIME: 20 MINUTES ½ cup coconut oil, softened 1 cup almond flour ¾ cup hemp seed ¾ finely shredded coconut 2 Tbsp raw coconut nectar, maple syrup or unfiltered honey ¼ cup coconut sugar 1 teaspoon cinnamon 1 Tbsp vanilla ¼ cup dried blueberries ½ teaspoon baking powder 1. Preheat oven to 350 degrees. 2. Mix all ingredients together in a bowl. Scoop with a cookie scoop onto parchment-lined baking sheet, pressing dough together firmly to create a nice shape. 3. Bake for minutes, or just until the bottom of the cookies are golden. Cool and enjoy High Protein Breakfasts for Busy Mornings

16 10. High Protein Pancake Muffin Dippers These bite sized protein filled pancake muffins are an easy make-ahead breakfast. Serve with raw coconut nectar a low-carb alternative to maple syrup for dipping! YIELD: 6 SERVINGS (makes 24 mini muffins) PREP TIME: 5 MINUTES TOTAL TIME: 25 MINUTES 2 large ripe bananas ¼ cup organic almond butter 4 eggs 2 scoops vanilla plantbased protein powder (Yuri Elkaim s Pure Plant Protein recommended) ½ teaspoon baking soda ⅓ cup Enjoy Life! mini dairy free chocolate chips Cooking spray OPTIONAL Raw coconut nectar for dipping 1. Preheat oven to 350 degrees. Line a 24 cup mini muffin tin with small parchment cupcake liners and coat the liners in cooking spray. 2. Place the bananas and almond butter in the food processor. Process until smooth. 3. Add the eggs, protein powder and baking soda; process for 30 seconds or until thoroughly combined. 4. Pour the batter into the muffin cups, approximately 2 tablespoons per cup. 5. Sprinkle the chocolate chips over the top of the muffins. 6. Bake for minutes or until set and lightly browned. 7. Remove from the pan and enjoy. Serve with raw coconut nectar for dipping, if desired High Protein Breakfasts for Busy Mornings

17 11. Veggie Omelet Muffins These miniature spinach and mushroom omelets bake up in the oven, make a large batch and warm them for breakfast each day. YIELD: 12 MUFFINS PREP TIME: 10 MINUTES TOTAL TIME: 25 MINUTES 1 cup mushrooms, finely chopped 12 eggs 2 cups spinach, steamed, chopped and dried very well. Alternatively you can use ¾ cup of frozen spinach that s been thawed and dried to remove excess water. 1 teaspoon salt ½ teaspoon pepper Cooking spray 1 Tbsp extra virgin olive oil 2 tomatoes, seeded, and diced 2 Tbsp minced parsley 1. Preheat the oven to 350 degrees. 2. Heat a medium pan over high heat. Add 2 teaspoons of the olive oil and mushrooms. Cook, for 3 4 minutes, stirring frequently until mushrooms are browned and tender. 3. In a large bowl whisk together the eggs until thoroughly combined. Whisk in the mushrooms, spinach, salt and pepper. 4. Coat a 12-cup muffin tin with cooking spray. Divide the egg mixture evenly between the muffin cups. 5. Bake for 15 minutes or until egg muffins have set and are cooked through. 6. In a small bowl combine the tomatoes, 1 teaspoon olive oil, parsley and salt to taste. Spoon the tomato mixture over the omelet muffins before serving High Protein Breakfasts for Busy Mornings

18 12. Protein Breakfast Cupcakes Make a batch of these energy cupcakes in advance and grab one each morning on your way out the door! YIELD: 8 CUPCAKES PREP TIME: 5 MINUTES TOTAL TIME: 10 MINUTES 1 cup almond flour 2 large eggs 1 scoop vanilla plant-based protein powder (Yuri Elkaim s Pure Plant Protein recommended) ¼ cup coconut milk 1 Tbsp coconut oil 2 Tbsp coconut sugar 1 Tbsp hemp seeds 1 teaspoon vanilla ½ teaspoon baking soda ¼ teaspoon apple cider vinegar ¼ cup Enjoy Life! Chocolate chips (optional) 1. Preheat oven to 350 degrees. 2. Line a muffin pan with 8 parchment cupcake liners. 3. In a large bowl, mix together all ingredients until well combined and then fill each cupcake liner about half full. 4. Bake for minutes, or until the center of the muffins is set. Cool and enjoy! High Protein Breakfasts for Busy Mornings

19 Sweet Breakfast Bowls 13. Fiber Starter Breakfast Bowl Swap out that nutrition-deficient cereal for this hearty breakfast bowl of high-fiber, gluten-free goodness. It s a great way to kickstart your energy each morning. YIELD: 1 PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES ½ cup berries or chopped apple 2 Tbsp hemp seeds 2 Tbsp chia seeds 2 Tbsp sunflower seeds 1. Combine the first five ingredients in a bowl. Pour almond milk over the top. Let the bowl sit for 2 to 3 minutes before serving to allow the chia seeds to absorb the liquid and expand. 1 Tbsp ground flax seeds 2 cups almond milk High Protein Breakfasts for Busy Mornings

20 14. Hi Protein 5-Minute Breakfast Bowl Chia pudding mixed protein powder makes a tasty morning custard. Feel free to use chocolate or vanilla powder with this one. Mix up several batches at night, spoon them into a mason jar and refrigerate for up to a week. You ll have a grab-and-go breakfast anytime you need to eat quick! YIELD: 1 PREP TIME: 5 MINUTES TOTAL TIME: 20 MINUTES ⅓ cup coconut milk ⅓ cup almond milk 2 Tbsp chia seeds 1 scoop plant-based protein powder (Yuri Elkaim s Vanilla Pure Plant Protein powder recommended) 2 3 drops of stevia (optional) 1. In a small bowl, stir together coconut milk, almond milk, chia, protein powder and stevia. Cover and refrigerate for 15 minutes. 2. Top with fresh berries, garnish with cocoa nibs if desired and enjoy! fresh berries cocoa nibs (optional) High Protein Breakfasts for Busy Mornings

21 15. Blueberry Muffin Quinoa Bowl The flavor of a blueberry muffin in a protein packed quinoa bowl. YIELD: 2 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES ¼ cooked quinoa ¼ cup hemp seed 1 scoop vanilla plant based protein powder (Yuri Elkaim s Pure Plant Protein recommended) 2 3 drops of stevia (or to taste) ¼ teaspoon cinnamon 1 teaspoon organic vanilla Pinch sea salt 2 Tbsp almond butter 1 ½ cups blueberries ¼ cup sliced almonds 1 Tbsp chia seeds 1. Stir together quinoa, hemp seeds, protein powder, stevia, cinnamon, vanilla and salt; divide between two bowls. 2. Drizzle 1 tablespoon of almond butter over each bowl. Top with blueberries, almonds and chia seeds High Protein Breakfasts for Busy Mornings

22 16. Green Smoothie Bowl A protein packed green smoothie topped with a variety of fruit, nuts and seeds. YIELD: 2 SERVINGS PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES ¼ cooked quinoa ¼ cup hemp seed ½ bananas, sliced and frozen 2 cup kale leaves 2 scoops vanilla plant based protein powder (Yuri Elkaim s Pure Plant Protein recommended) 1 ½ cups of unsweetened vanilla almond milk 2 3 drops of stevia (or to taste) ½ cup berries 2 Tbsp sliced raw almonds 2 teaspoons chia seeds 1 Tbsp shredded unsweetened coconut 1. Place the quinoa, hemp seeds, bananas, kale, protein powder, almond milk and stevia into a hi-speed blender. Blend until smooth. 2. Pour the smoothie into 2 bowls and top with berries, raw almonds, chia seeds and coconut High Protein Breakfasts for Busy Mornings

23 17. Zesty Orange Quinoa Bowl A simple and colorful breakfast bowl packed with fresh fruit and almonds. YIELD: 2 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES ¼ cooked quinoa ¼ cup hemp seed 1 scoop vanilla plant based protein powder (Yuri Elkaim s Pure Plant Protein recommended) ½ teaspoon of orange zest 2 3 drops of stevia (or to taste) ½ cup peeled orange slices 1 kiwi, peeled and thinly sliced ¼ cup blueberries ¼ cup sliced strawberries ¼ cup sliced raw almonds 1 teaspoon apple cider vinegar 1. Stir together the quinoa, hemp seeds, protein powder, orange zest and stevia; divide between two bowls. 2. Arrange the oranges, kiwi, blueberries, strawberries and almonds on top of the quinoa. 3. Drizzle apple cider vinegar over the top. Serve immediately High Protein Breakfasts for Busy Mornings

24 18. Strawberry Shortcake Paleo Breakfast Porridge Serve up a summertime favorite for breakfast! Sweet strawberries top a porridge made of almond meal. To superboost the protein in this bowl, stir in 1 scoop vanilla protein before topping with almond milk or add 2 tablespoons of hemp seeds. YIELD: 2 SERVINGS PREP TIME: 12 MINUTES TOTAL TIME: 15 MINUTES 1 ½ cup almond flour (almond meal or flour, I used flour) 3 Tbsp hemp seeds 2 cup water Dash of salt 1 teaspoon vanilla 1 Tbsp chia seeds 1 cup strawberries, hulled and sliced 2 3 drops of stevia (or to taste) 1. Place almond flour, hemp seeds, water and salt in a pot on the stovetop. Heat over medium heat, stirring frequently. Cook for 8 10 minutes, or until mixture has begun to boil and thicken slightly. Remove from heat, stir in vanilla and chia seeds, cool slightly. As the mixture cools, it will thicken. Top with strawberries and stevia. Serve warm with almond milk, if desired High Protein Breakfasts for Busy Mornings

25 19. Banana Bread Breakfast Porridge If you love banana bread, you re going to dig this sweet bowl of porridge. No oatmeal here, this one is made with almond flour (or almond meal)! To superboost the protein in this bowl, stir in 1 scoop vanilla protein before topping with almond milk or add 2 tablespoons of hemp seeds. YIELD: 2 SERVINGS PREP TIME: 12 MINUTES TOTAL TIME: 15 MINUTES 1 ¼ cup almond flour (almond meal or flour, I used flour) 3 Tbsp hemp seeds 3 Tbsp organic shredded coconut 2 cup water Dash of salt 1 teaspoon pumpkin pie spice 2 teaspoons vanilla 2 3 drops of stevia (or to taste) 1 ripe banana, sliced 1 Tbsp chopped walnuts 1. Place almond flour, hemp seeds, coconut, water and salt in a pot on the stovetop. Heat over medium heat, stirring frequently. Cook for 8 10 minutes, or until mixture has begun to boil and thicken slightly. Remove from heat, stir in spice, vanilla and stevia, cool slightly. As the mixture cools, it will thicken. Top with bananas and walnuts. Serve warm with almond milk, if desired High Protein Breakfasts for Busy Mornings

26 20. Blueberry Cream of Almond Breakfast Porridge Blueberries and cream stirred into almond-based porridge is beyond delicious! To superboost the protein in this bowl, stir in 1 scoop vanilla protein before topping with almond milk or add 2 tablespoons of hemp seeds. YIELD: 2 SERVINGS PREP TIME: 12 MINUTES TOTAL TIME: 15 MINUTES 1 ¼ cup almond flour (almond meal or flour, I used flour) 3 Tbsp hemp seeds 1 ½ cup water Dash of salt 1 cup blueberries 2 3 drops of stevia (or to taste) Pinch cinnamon 1. Place almond flour, hemp seeds, water and salt in a pot on the stovetop. Heat over medium heat, stirring frequently. Cook for 8 10 minutes, or until mixture has begun to boil and thicken slightly. Remove from heat, stir in blueberries and stevia. As the mixture cools, it will thicken. Top with cinnamon. Serve with almond milk, if desired High Protein Breakfasts for Busy Mornings

27 Savory Breakfast Bowls 21. Quinoa Quick-Grab Bowl Prepare the quinoa, eggs and green onion jalapeno relish the night before; in the morning just assemble and add avocado! YIELD: 2 SERVINGS PREP TIME: 10 MINUTES TOTAL TIME: 10 MINUTES ¼ cooked quinoa ¼ cup hemp seed 2 soft boiled eggs, peeled 1 small avocado, peeled, seeded and thinly sliced 2 Tbsp thinly sliced green onions 2 teaspoons minced jalapeno, seeds and ribs removed 2 teaspoons olive oil Salt and pepper to taste 1. For the the green onion jalapeno relish: combine the green onions, jalapeno and olive oil in a bowl; add salt and pepper to taste. 2. Divide the quinoa and hemp seeds equally between two bowls. Top each bowl with one egg, ½ an avocado and ½ the green onion jalapeno relish. 3. Season with salt and pepper to taste and serve High Protein Breakfasts for Busy Mornings

28 22. Guacamole Breakfast Bowl A quick and easy breakfast that can be assembled in minutes. YIELD: 2 SERVINGS PREP TIME: 5 MINUTES TOTAL TIME: 5 MINUTES ½ cup of white beans, drained and rinsed ¼ cup hemp seed ¼ cup prepared organic guacamole 2 prepared hard boiled eggs 2 Tbsp chopped cilantro hot sauce, salt and pepper to taste OPTIONAL Lime wedges for serving 1. Divide the beans and hemp seeds between two bowls, season to taste with hot sauce, salt and pepper. Top each bowl with 2 tablespoons of guacamole, 1 egg and 1 tablespoon of chopped cilantro. Serve with lime wedges, if desired High Protein Breakfasts for Busy Mornings

29 23. Mexi Breakfast Bowl Most of the components of this hearty breakfast bowl can be prepared in advance. In the morning simply slice the avocado, assemble and serve! YIELD: 2 SERVINGS PREP TIME: 20 MINUTES TOTAL TIME: 20 MINUTES ¼ cooked quinoa ¼ cup hemp seed ½ cup black beans, drained and rinsed ½ avocado, peeled and thinly sliced ¼ cup prepared organic salsa 2 Tbsp of pumpkin seeds (pepitas) ½ cup raw cashews 2 Tbsp chopped cilantro 1. For the cashew cream: soak the cashews in a bowl of water for at least 30 minutes or up to 8 hours. 2. Drain the cashews and place in a blender with ¼ cup water and ¼ teaspoon salt. Blend until a smooth consistency is reached. 3. Stir in cilantro. 4. To assemble: Divide the quinoa and hemp seeds evenly between 2 bowls. Top with black beans, avocado, salsa, pumpkin seeds and cashew cream. Serve immediately High Protein Breakfasts for Busy Mornings

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