F A S T, D E L I C I O U S & N O U R I S H I N G BRE AKFASTS TO RISE AND SHINE.com
W A K E Y W A K E Y, G O R G E O U S. Chasing your dreams requires clarity, energy and a lot of ballsy-ness. The best way to fuel your big day is a nourishing breakfast. Our food can either be our strongest medicine or our slowest form of poison. On my journey to health, I have eliminated dairy, gluten, sugar, and processed foods. I ve discovered the healing power of a largely plant-based diet with good-quality, fresh and wholesome ingredients. We all have our own unique biochemical makeup. So if you d ask me what foods are best for your health, I d say: Listen to your body. It truly knows best. The key to success is keeping things simple. All recipes in this ebook are created with you in mind. Preparation times and ingredients are kept to a minimum. So that even the busiest goddesses can start their days packed with nutrients. All for a kick-ass performance and gorgeous day! Here s to your dreams. Sunshine + Love, CO-FOUNDER HEALTHCOACHFX WRITER SPEAKER CREATOR OF THE GREEN TRIBE All food photography, text and design by Laura van de Vorst
1 2 K I C K S TA R T YO U R W E E K The Best-Kept Secret: Food Prepping Tip: On-The-Go Pantry Stock + Weekly Groceries 5 TO 10 MINUTE RECIPES Blueberry Bliss Bowl Cleansing Cinnamon Pudding Easiest Pancake Ever Green Goddess Smoothie Immune-Boosting Omelette Roll Iron Woman Sunrise Oatmeal 3 BONUS Coco Date Lemon Bars
EVERY MORNING YOU HAVE TWO CHOICES: CONTINUE TO SLEEP WITH YOUR DREAMS, OR TO WAKE UP AND CHASE THEM.
KICKSTART YOUR WEEK The Best-Kept Secret: Food Prepping I discovered that the secret to creating healthy recipes in no-time is food prepping. Often, by spending just 3 minutes the night before, you ll have a delicious breakfast in the morning. You could even prep for many mornings ahead. Tip: On-The-Go The following tools are great if you want to take your brekkie with you in the office or while traveling: Mason jars for juices and smoothies Small glass jars for chia pudding and oatmeal Baking parchment for omelettes, pancakes + homemade bars Pantry Stock + Weekly Groceries To save time I make sure to refill my kitchen cupboards with healthy goodies on the weekend. If you stock up once a week, you won t need to do much groceries during the week. I always try to buy as clean and organic as possible. You can recreate every recipe in this ebook, with this grocery list. Raw Nuts Chia Seeds Oat Flakes Shredded Coconut Ground Vanilla, Cinnamon, Turmeric Lemons Fresh Ginger Frozen Berries Fresh Seasonal Fruit Bananas, Dates Avocado Cucumber Leafy Greens Eggs Plant-based Milk Plant / Sheep Yoghurt Coconut Oil
RECIPES Nourish. Love. Grow.
Blueberry Bliss Bowl Makes 1 Bowl / Takes 5 Minutes raw, vegan, glutenfree UTENSILS blender or hand blender INGREDIENTS - 150 g (5 1/3 oz/1 cup) frozen blueberries - 1 frozen banana - 125 ml (4 1/4 fl oz/ 0.5 cup) plant-based milk of choice (almond, rice, coconut, etc.) - 1 tbsp of nut butter or soaked nuts of choice (almonds, cashew, etc.) Topping (optional): - fresh fruit - optional: unsweetened shredded coconut NIGHT BEFORE Peel banana and cut into 2.5 cm (1 inch) slices and freeze. Soak your nuts / seeds of choice. IN THE MORNING Place the frozen berries, frozen banana and plant milk in a blender. Add a tablespoon of your favourite nuts or seeds. Mix until you get a thick smooth consistency. Add the mixture to a bowl and top with fruit and shredded coconut.
Cleansing Chia Pudding Makes 1 Portion / Takes 5 Minutes raw, vegan, glutenfree INGREDIENTS - 3 tbsp of chia seeds - 200 ml (7 fl oz/0.8 cup) plant-based milk of choice (almond, rice, coconut, etc.) - optional: 1/2 tsp vanilla (ground or extract), raw cacao or cinnamon Topping (optional): - fresh fruit - fresh mint NIGHT BEFORE Place the milk, chia seeds and vanilla in a bowl or glass jar and stir until all seeds are wet. Leave in fridge overnight. The chia seeds will expand multiple times their size and form a gel-like substance. * You can make a batch and fill multiple bowls or jars. You can keep the chia pudding in the fridge for 4 days. IN THE MORNING Top with your favourite fruit and enjoy!
Easiest Pancakes Ever Makes 1 Portion / Takes 10 Minutes glutenfree UTENSILS frying pan bowl IN THE MORNING In a bowl, mash the banana with a fork. Add the eggs and mix well. INGREDIENTS - 1 banana - 2 eggs, lightly beaten - coconut oil (to bake in) Topping (optional): - blueberries or mango - full fat organic yoghurt (e.g. sheep) - unsweetened shredded coconut - raw honey Heat a spoonful of coconut oil in the frying pan. Add 3 tablespoons of the mixture for each pancake at the same time. When the pancakes are firm on top, carefully flip them over and bake the other side for 1 minute. Put your pancakes on a plate and top with fruit and/or yoghurt.
Immune-Boosting Omelette Roll Makes 1 Portion / Takes 10 Minutes glutenfree UTENSILS frying pan INGREDIENTS - 1 egg - 1 tbsp plant-based milk (almond, rice, etc.) - coconut oil (to bake in) - optional: 2 tsp ground turmeric Filling: - 1 avocado, sliced - optional: sautéd mushrooms, leafy greens, sheep s cheese, etc. IN THE MORNING Lightly beat the egg in a bowl or glass with the plant milk (and the turmeric). Heat the coconut oil in a frying pan over a medium heat. Pour the egg-mixture in the pan and bake each side for 1 minute. Place the omelette on a plate and spoon the avocado and your savoury filling ingredients in the middle. Roll the omelette. Enjoy! * You can easily take the omelette on-the-go if you wrap it in baking parchment.
Iron Woman Makes 1 Portion / Takes 5 Minutes raw, vegan, glutenfree UTENSILS blender or hand blender INGREDIENTS - 1/2 cucumber - 1 handful spinach - 2 cm (3/4 inch) fresh ginger - juice of half a lemon - 100 ml pure water - optional: ice cubes IN THE MORNING Place all ingredients in a blender. Blend until smooth. Enjoy! * The Iron Woman is chockfull of vitamins and minerals (vitamins A, C, B2, B6, B9, E, magnesium, iron, kalium), strengthens the immune system and works miracles for your skin.
Green Goddess Smoothie Makes 1 Portion / Takes 5 Minutes raw, vegan, glutenfree UTENSILS blender or hand blender INGREDIENTS - 1 orange or 1/2 mango - 1 avocado, peeled + pitted - 2 hands of leafy greens of your choice (kale, spinach, watercress, chard, romaine, lettuce etc.) - 1/2 lemon, peeled - optional: pure water for a thinner smoothie IN THE MORNING Mix the ingredients in the blender and enjoy. * This goddess smoothie is rich in vitamin A, C, and K, has anti-inflammatory properties, and can help in reducing stress levels + early stage headaches. Oh and it s good for your skin too!
Sunrise Oatmeal Makes 1 Portion / Takes 5 Minutes raw, vegan, glutenfree INGREDIENTS Basic Recipe: - 4 tbsp of rolled oats (optional: glutenfree oats) - 1 tsp of vanilla and/or cinnamon (ground or extract) - 200 ml (7 fl oz/0.8 cup) liquid of choice (plantbased milk, coconut water, apple juice, etc.) Delicious Combinations: - blueberries / vanilla / almond milk - banana / raw cacao / chia seeds - shredded coconut / orange - almond butter / raw cacao / raspberries NIGHT BEFORE Place the oats, spice(s), and liquid in a bowl or glass jar and stir well. Leave in the fridge overnight. * You can make a batch and fill multiple bowls or jars. You can keep the oatmeal in the fridge for 4 days. IN THE MORNING Top with your favourite fruit and enjoy!
BONUS Yay, one more. Packed with nutrients to keep you going for hours. And this one s awesome for sneaking into your bag!
Coco Date Lemon Bars Makes 6 Bars / Takes 10 Minutes raw, vegan, glutenfree UTENSILS food processor INGREDIENTS - 150 g (5 oz/1 cup) raw almonds - 50 g (2 oz/0.5 cup) unsweetened shredded coconut - Juice of two fresh lemons - 15 dates, pitted (fresh or dried*) * If you use dried dates: chop and soak in warm water for 5 minutes and drain. NIGHT BEFORE Add all ingredients into a food processor and run until the ingredients form a sticky mixture. Roll into a tight ball and flatten into 1 cm (1/2 in) thick rectangular shape and cut into 6 bars. Leave in fridge overnight. IN THE MORNING Wrap the bars in baking parchment. You can keep them in the fridge for weeks. Enjoy as breakfast or take them to-go.
WANT MORE? // health tips for everyday life // weekly inspiring body + mind + soul articles // easy, delicious and nourishing recipes WWW.THEGREENTRIBE.COM Namasté! I m Laura. I m the creator of The Green Tribe and the co-founder of healthcoachfx. It s my mission to help women nourish, love and grow into the healthiest, happiest and strongest version of themselves. #NOURISHLOVEGROW WWW INSTAGRAM @Lauravandevorst TWITTER @The_Green_Tribe FACEBOOK /thegreentribe.livingwell Everything you want, have or need is already inside of you Copyright Laura van de Vorst. All rights reserved. This ebook is not to be duplicated, copied or otherwise altered, re-published or distributed in any form without express permission from the author.