DAY 1
ACAI QUINOA PORRIDGE
Ingredients
1 cup tri-colored Quinoa
2 Tbsp. Acai, frozen
1 ½ cups Almond Milk
Walnuts for topping
Coconut flakes for topping
Pinch of Sea Salt
Honey to taste
Instructions
Add 2 cups of water, 1 cup of quinoa and a pinch of sea salt to a small pot on high heat
Once water comes to a boil, reduce heat to a simmer and cover the pot to trap the heat
Let cook for 15 minutes or until coil springs out of grain which indicates that it’s cooked
Add 1 ½ cups of almond milk to the pot and stir
Allow to sit in the heat for 60 seconds
Then add porridge to a bowl
Stir in honey to sweeten to your preference
Top with nuts of your choice—my choice was walnuts
And garnish with coconut flakes
The Acai I bought was from Trader Joe’s and was frozen. What I did was blended one of the packets in a blender with a few tablespoons of water
After blending, it turns into a slush, so I took a couple of tablespoons of the slush and added to the bowl which melted the acai nicely
From there, you can stir the acai into the porridge
Enjoy!
DAY 2
ALMOND BUTTER DOLLOP FRUIT CUP
INGREDIENTS
1 small handful of Raspberries
1 small handful of Blueberries
1 small handful of Strawberries
1 small handful of Blackberries
3 Tbsp. Almond Butter
1 Tsp. Sunflower Seed Kernels
1 Tbsp. Honey
Cinnamon, to preference
Nutmeg, to preference
INSTRUCTIONS
Fill large coffee cup of each berry type
Drizzle honey after adding each berry type
Add a dollop of Almond Butter to the top
Garnish with Sunflower Seed Kernels
Drizzle more honey on top and sprinkle Cinnamon and Nutmeg to finish
Enjoy your super easy, antioxidant and packed, breakfast fruit cup!
DAY 3
THE ULTIMATE SMOOTHIE FORMULA
[LIQUID + GREENS + FRUIT + PROTEIN + GOOD FAT + SPICES & SUPERFOODS = MAXIMIZED OPPORTUNITIES FOR GOOD HEALTH]
LIQUID BASE – 2 CUPS
But of course, what’s a smoothie without a liquid? A heap of fruity veggie mush, that’s what. So pick a good liquid base, preferably one that’s dairy free. Although milk-pushers claim various benefits to drinking cow’s milk, there are also factors that cancel them out. Animal fat, mucus, and there are even controversies about blood seeping into the milk as well. We’ve heard all the amazing benefits researchers have shared about milk over several decades, ever since we were babies. To keep things fair, on an even playing field, here’s some insight on the adverse effects of cow’s milk to our health. https://nutritionstudies.org/12-frightening-facts-milk/. Do consider dairy-free milk as a cleaner, healthier alternative.
There are several dairy-free options you can choose from for your ultimate smoothie!
Some Options:
Almond milk / Coconut milk / Coconut water / Rice milk / Green tea / Cashew milk / Pecan milk / Walnut milk / Water
LEAFY GREENS – 2 CUPS
This is one of your major vitamin intake opportunities! Note that if you’re deficient in something, select the greens that have the highest content of that particular nutrient you’re low in. For example, if you’re low in iron, choose Spinach.
Some Leafy Green Options:
Kale / Arugula / Collard Greens / Cabbage / Bok Choy / Spinach / Beet Greens / Chard / Dandelion Greens / Cilantro / Green Carrot Tops
RIPE FRUIT – 1 CUP
This is another important vitamin in-take opportunity, plus antioxidants which you’ll get mostly from dark berries. Antioxidants fight off toxins and free radicals in the body, which wards off disease and elevates your immune system health.
Some Fruit Options:
Strawberry / Blueberry / Raspberry / Blackberry / Tomato / Mango / Orange / Banana / Apples / Kiwi / Pomegranate
PROTEIN – 2 TABLESPOONS
Protein is considered a macronutrient, which means we need a lot of it for the functions it covers in our bodies. The most notable function in my opinion is tissue repair on a cellular level–and protein serves as the building blocks of our skin, hair, nails, bones, muscles, cartilage, and blood. Long and short, protein does amazing work! So which one will you pick for your next Ultimate Smoothie?
Some Protein Options:
Hempseed / Sesame seeds / Pumpkin seeds / Chia seeds (soaked for maximum nutrition absorption) / Flax Seeds / Almonds (and almond butter) / Peanuts (+peanut butter) / Walnuts (+walnut butter) / Pecans (+pecan butter) / Oats
GOOD FAT – 2 TABLESPOONS
There are bad fats – trans fats and saturated fats, and there are good fats – mono and poly unsaturated fats. Trans fats are liquid oils processed through hydrogenation into a solid. They’re linked to autoimmune diseases, heart disease, stroke, diabetes, and other chronic illnesses. Saturated fats are fat solids like bacon grease, cheese, as well as red meat, heavily buttered baked goods, and whole milk, etc. Those fats can cause artery blockages, heart attacks, heart disease, and more. However, the good fats, mono and poly unsaturated fats that are mostly plant-based but also come from fish, are kind to the heart, cholesterol levels, and overall health. This is one of the reasons why the Mediterranean Diet gets so much love. It’s been rumored that eating foods that are common to the Mediterranean region, which includes lots of olive oil, avocado, fish and other good fats, improves your health big time!
So knowing all the facts, obviously we want to go for good fats as much as possible. This is your chance and the choice is yours!
Some Good Fat Options:
Avocado (½ to 1 qty) / Nut butters / Coconut oil / Extra Virgin Olive Oil / Flax seeds (+oil) / Chia seeds / Hemp seeds
VEGETABLES (bonus – optional)
You can totally pack more veggie nutrients in your smoothie if you choose to. This is your Ultimate Smoothie! I advise if you’re going to incorporate more veggies other than the greens, have fun with colors. The more diverse in color, the more diverse nutrients you’ll be taking in!
Some Vegetable Options:
Beets / Carrots / Squash / Zucchini / Sweet Potato / Celery / Pumpkin
SUPERFOODS + SPICES (bonus – optional)
Recommended: 1 Teaspoon – 1 Tablespoon / 3-4 qty. at maximum
Here is where you can pack a powerful punch to your smoothie with super foods and spices! Super foods and spices are most known for being high in nutrient content like vitamins, minerals, and antioxidants. They neutralize free radicals in the body that can cause disease, and fight against cancer and autoimmune diseases as well. This is a step you won’t want to skip!
Some Superfood + Spice Options:
Cinnamon / Cardamom / Cayenne Pepper / Ginger / Raw cacao / Goji berries / Dates / Coconut oil / Bee pollen / Coconut / Spirulina / Acai powder / Maca powder
Sweetener (bonus optional)
Recommended: 1 Teaspoon – 1 Tablespoon
Depending on the combination of ingredients that you choose, the final product may not be at the sweetness level that you desire. If that’s the case, simply add a sweetener, but choose an alternative to sugar–a natural more healthful sweetener.
Some Natural Sweetener Options:
Dates (potassium) / Honey (good bacteria) / Maple syrup (iron) / Molasses (iron) / Bananas (potassium)
This is the combo I chose for today’s post.
Arugula – Strawberry – Blueberry – Raspberry – Blackberry – Mango – Almonds – Sesame Seeds – Coconut Oil – Cardamom – Cayenne Pepper – Ginger – Coconut – Banana
What combo will you be trying when you create your Ultimate Smoothie opportunity?
DAY 4
VEGGIE FRITTATA WITH GLUTEN-FREE CRUST
Ingredients
-Filling-
3 Cage-free Organic Eggs
¼ cup of Dairy-free milk, I used an almond and cashew milk blend
½ Green Bell Pepper, chopped
½ Orange Bell Pepper, chopped
1 small handful of Green Kale, chopped
1 clove of Garlic, freshly minced
2 tsp. Sea Salt
1 tsp. Pepper to taste
-Gluten-free Crust-
1 cup Chickpea flour
½ cup Water
1 tbsp. Italian Seasoning / Herbs of your choice
2 tbsp. Extra Virgin Olive Oil
-Tools-
Cast iron skillet is preferable or any oven-safe pan
Instructions
Preheat oven to 375 degrees
Mix gluten-free crust ingredients, dry ingredients together first
Add the water, first a ¼ cup then mix with a whisk or fork, then add the rest as needed to make a smooth dough
Line the pan with the dough
NEXT
Mix the eggs (I added an extra one later to make it 3 eggs) with the rest of the filling ingredients into a mixing bowl
Add the egg mixture to the pan
Place in the preheated stove for about 15-20 minutes
The less milk you add, the less time it will take to cook
Now you have breakfast for tomorrow and the next day!
Have a powerful day and don’t forget to eat your breakfast!
DAY 5
VEGGIE BREAKFAST BOWL
Ingredients
2 cups Brussels Sprouts, halved
2 cups Cauliflower, cut into small pieces or florets
1 cup Bell Pepper, color of your choice
1 cup Onions, color of your choice
1 sprig Thyme
2 Tbsp. Pumpkin Seeds
1 Tbsp. Garlic, chopped
1-2 Basil leaves for garnish
4 Tbsp. Extra Virgin Olive Oil
Salt and Pepper to taste
Instructions
Add 1 Tbsp. Extra Virgin Olive Oil to a sauté pan on high heat
Add Brussels Sprouts to sauté pan until lightly browned, then cover until steam cooks the inside
Lightly season with salt, pepper, a couple of pinches of thyme
Move Brussels Sprouts to one side of the pan and add cauliflower and repeat the same method as Brussels Sprouts, lightly season with salt, pepper, a couple of pinches of thyme
In another pan, add 1 Tbsp. on high heat and add onions, allowing to cook until translucent, lightly season with salt, pepper, a couple of pinches of thyme
Then add garlic and let cook until soft, not crispy, then remove garlic and onions into a bowl, and set aside, lightly season with salt, pepper, a couple of pinches of thyme
In the same pan, add 1 Tbsp. of Extra Virgin Olive Oil on high heat, then add bell peppers
Saute peppers until lightly browned, and lightly season with salt, pepper, a couple of pinches of thyme
Bowl up your dish! Place each veggie in its own spot in the bowl, top it with pumpkin seeds, garnish with basil leaves
DAY 6
BREAKFAST SUNDAE ON A MONDAY
Ingredients
1 cup Yogurt (this time, I chose vanilla yogurt by Cabot. Another option I enjoy here)
1 Banana
1 handful of fresh or frozen berries (I chose frozen)
1/4 cup Walnuts (or any nut of your choice)
1 Tsp. Cinnamon
½ Tsp. Nutmeg
A sprinkle of Poppy Seeds
A light drizzle of Honey
Instructions
Assemble your Sundae on a Monday as your pretty heart desires and enjoy!
DAY 7
PERFECTLY SAUTEED KALE
Ingredients
2 handfuls of Kale
3 Tbsp. Extra Virgin Olive Oil
1 Tsp. Garlic Powder (feel free to use fresh garlic)
1 Tsp. Onion Powder
Sea Salt + Black Pepper to taste
Pinch or two of Red Pepper Flakes or ½ Tsp. Cayenne Pepper
Sesame Seeds as a garnish
Instructions
In a bowl, massage kale with extra virgin olive oil until texture gets a bit tender
Add 3 Tbsp. of extra virgin olive oil to a heated sauté pan at medium high
Let sizzle for 1 to 2 minutes as you stir kale around the pan
Add seasoning: Garlic Powder, Onion Powder, Salt, Pepper, and your choice of spice – Pepper Flakes or Cayenne Pepper
Note: Feel free to use any seasonings your heart desires. The suggested seasonings above are just that, suggestions. You’re the boss in your kitchen!
Continue allowing it to sizzle and once kale slightly wilts, remove from pan and plate
Sprinkle some sesame seeds on top and done!
Enjoy your perfectly sauteed kale!
DAY 8
ALMOND BUTTER COCONUT YOGURT PARFAIT
Ingredients
1 carton of Almond Butter yogurt – I bought mine from Trader Joe’s
1 handful of Raspberries
1 Pear
½ Tsp. Nutmeg
1 Tbsp. Honey
Instructions
Assemble parfait how you like it. I added my yogurt to the bowl, cut my pear into wedges, added my raspberries, and topped it with sprinkles of nutmeg and drizzles of honey. This is a “recipe/no-recipe” recipe, which means it’s a great go-to breakfast when you have limited time and brain space to even think about what to make for breakfast.
Enjoy!
DAY 9
REPEAT
THE ULTIMATE SMOOTHIE FORMULA
[LIQUID + GREENS + FRUIT + PROTEIN + GOOD FAT + SPICES & SUPERFOODS = MAXIMIZED OPPORTUNITIES FOR GOOD HEALTH]
LIQUID BASE – 2 CUPS
But of course, what’s a smoothie without a liquid? A heap of fruity veggie mush, that’s what. So pick a good liquid base, preferably one that’s dairy free. Although milk-pushers claim various benefits to drinking cow’s milk, there are also factors that cancel them out. Animal fat, mucus, and there are even controversies about blood seeping into the milk as well. We’ve heard all the amazing benefits researchers have shared about milk over several decades, ever since we were babies. To keep things fair, on an even playing field, here’s some insight on the adverse effects of cow’s milk to our health. https://nutritionstudies.org/12-frightening-facts-milk/. Do consider dairy-free milk as a cleaner, healthier alternative.
There are several dairy-free options you can choose from for your ultimate smoothie!
Some Options:
Almond milk / Coconut milk / Coconut water / Rice milk / Green tea / Cashew milk / Pecan milk / Walnut milk / Water
LEAFY GREENS – 2 CUPS
This is one of your major vitamin intake opportunities! Note that if you’re deficient in something, select the greens that have the highest content of that particular nutrient you’re low in. For example, if you’re low in iron, choose Spinach.
Some Leafy Green Options:
Kale / Arugula / Collard Greens / Cabbage / Bok Choy / Spinach / Beet Greens / Chard / Dandelion Greens / Cilantro / Green Carrot Tops
RIPE FRUIT – 1 CUP
This is another important vitamin in-take opportunity, plus antioxidants which you’ll get mostly from dark berries. Antioxidants fight off toxins and free radicals in the body, which wards off disease and elevates your immune system health.
Some Fruit Options:
Strawberry / Blueberry / Raspberry / Blackberry / Tomato / Mango / Orange / Banana / Apples / Kiwi / Pomegranate
PROTEIN – 2 TABLESPOONS
Protein is considered a macronutrient, which means we need a lot of it for the functions it covers in our bodies. The most notable function in my opinion is tissue repair on a cellular level–and protein serves as the building blocks of our skin, hair, nails, bones, muscles, cartilage, and blood. Long and short, protein does amazing work! So which one will you pick for your next Ultimate Smoothie?
Some Protein Options:
Hempseed / Sesame seeds / Pumpkin seeds / Chia seeds (soaked for maximum nutrition absorption) / Flax Seeds / Almonds (and almond butter) / Peanuts (+peanut butter) / Walnuts (+walnut butter) / Pecans (+pecan butter) / Oats
GOOD FAT – 2 TABLESPOONS
There are bad fats – trans fats and saturated fats, and there are good fats – mono and poly unsaturated fats. Trans fats are liquid oils processed through hydrogenation into a solid. They’re linked to autoimmune diseases, heart disease, stroke, diabetes, and other chronic illnesses. Saturated fats are fat solids like bacon grease, cheese, as well as red meat, heavily buttered baked goods, and whole milk, etc. Those fats can cause artery blockages, heart attacks, heart disease, and more. However, the good fats, mono and poly unsaturated fats that are mostly plant-based but also come from fish, are kind to the heart, cholesterol levels, and overall health. This is one of the reasons why the Mediterranean Diet gets so much love. It’s been rumored that eating foods that are common to the Mediterranean region, which includes lots of olive oil, avocado, fish and other good fats, improves your health big time!
So knowing all the facts, obviously we want to go for good fats as much as possible. This is your chance and the choice is yours!
Some Good Fat Options:
Avocado (½ to 1 qty) / Nut butters / Coconut oil / Extra Virgin Olive Oil / Flax seeds (+oil) / Chia seeds / Hemp seeds
VEGETABLES (bonus – optional)
You can totally pack more veggie nutrients in your smoothie if you choose to. This is your Ultimate Smoothie! I advise if you’re going to incorporate more veggies other than the greens, have fun with colors. The more diverse in color, the more diverse nutrients you’ll be taking in!
Some Vegetable Options:
Beets / Carrots / Squash / Zucchini / Sweet Potato / Celery / Pumpkin
SUPERFOODS + SPICES (bonus – optional)
Recommended: 1 Teaspoon – 1 Tablespoon / 3-4 qty. at maximum
Here is where you can pack a powerful punch to your smoothie with super foods and spices! Super foods and spices are most known for being high in nutrient content like vitamins, minerals, and antioxidants. They neutralize free radicals in the body that can cause disease, and fight against cancer and autoimmune diseases as well. This is a step you won’t want to skip!
Some Superfood + Spice Options:
Cinnamon / Cardamom / Cayenne Pepper / Ginger / Raw cacao / Goji berries / Dates / Coconut oil / Bee pollen / Coconut / Spirulina / Acai powder / Maca powder
Sweetener (bonus optional)
Recommended: 1 Teaspoon – 1 Tablespoon
Depending on the combination of ingredients that you choose, the final product may not be at the sweetness level that you desire. If that’s the case, simply add a sweetener, but choose an alternative to sugar–a natural more healthful sweetener.
Some Natural Sweetener Options:
Dates (potassium) / Honey (good bacteria) / Maple syrup (iron) / Molasses (iron) / Bananas (potassium)
This is the combo I chose for today’s post.
Arugula – Strawberry – Blueberry – Raspberry – Blackberry – Mango – Almonds – Sesame Seeds – Coconut Oil – Cardamom – Cayenne Pepper – Ginger – Coconut – Banana
Now create your own combo!
DAY 10
SAVORY EGG MUFFINS
Ingredients
4 Eggs
¼ cup Non-dairy milk, optional
1 Red potato, diced
½ Red Bell Pepper, diced
½ Green Bell Pepper, diced
1 cup Mushrooms, diced
2 cloves Garlic, minced
¼ cup Goat cheese
Sea Salt + Black Pepper, as you prefer (but easy on the salt)
3 leaves Basil
Olive Oil or Coconut Oil to brush pan
I used a Cupcake Baking Pan with 6 cups, approx. 3” in diameter
Instructions
In a mixing bowl, add your eggs, non-dairy milk, red potatoes, bell pepper, mushrooms, garlic, goat cheese, salt and pepper to your liking, and chop 1 basil leaf and add it to the bowl
Mix all the ingredients together
Brush the inside and top of the baking pan with a light coat of olive oil or coconut oil
Begin pouring mixture into the pan, filling up each cup to the brim/top
Bake at 350 for 15 minutes or until is cooked and lightly toasted at the top
Remove pan from oven
Take a non-abrasive kitchen tool, like a plastic spoon or knife to remove the cups
Eat immediately or store for later
Bon appetit!
DAY 11
EGGS BENEDICT, VEGETARIAN STYLE
INGREDIENTS
-Eggs Benedict-
1 Fresh Egg per serving/per English muffin
Sliced Mushrooms, 1 handful per serving
Fresh Spinach, 1 handful per serving
½ English muffin, gluten-free or whole wheat
1 tsp. parsley, chopped
Extra Virgin Olive Oil
Sea Salt + Pepper, to taste
-Hollandaise Sauce-
3 Egg yolks
¼ cup melted real Butter, recommendations: Kerrigold, Finlandia, or any ghee brand
juice from ½ a Lemon
1 tsp. Sea Salt + Pepper
½ tsp. Tabasco sauce
Note: You will have extra sauce. This amount should cover at least 4 Egg Benedicts
INSTRUCTIONS
-Eggs Benedict-
Add 1 Tbsp. of olive oil to a pan at medium high heat, and sauté mushrooms until cooked and browned
Season mushrooms with salt and pepper, stir, remove from pan and set aside
Using the same pan, add 1 Tbsp. of olive oil to pan at medium high heat, and add in spinach until slightly wilted
Season spinach with salt and pepper, stir, remove from pan and set aside
Place English Muffin into the toaster oven until lightly toasted—not too crispy. You want the juices of the toppings to soak into the nooks and crannies of the English Muffin.
-Hollandaise Sauce-
Add your yolks into a bowl and add the juice of a ½ lemon, the Tabasco sauce, and salt + pepper to the yolks
Whisk swiftly until the yolks get slightly thicker in consistency
Slowly pour the melted butter into the bowl while you’re mixing, until all the butter is in the bowl
Whisk until the mixture becomes like a velvety creamy sauce and set it aside, but not in a cool place
-Poaching the Egg(s)-
Fill up a medium size pot of water ¾ of the way up, and set it to high heat
When it comes to a boil, bring the temperature down to a simmer, with very little to no bubbles
Crack your fresh egg into a small bowl or cooking spoon
Take a regular spoon and stir the water in the center of the water in a circular motion, creating a swirl or whirlwind
Pour your cracked egg into the center of the swirl/whirlwind
After 3 minutes, take a slotted cooking spoon and scoop out the egg
Note: Be sure your eggs are fresh, so the white of the egg won’t be liquidy, which will spread throughout the water
Assemble your Eggs Benedict: First spinach, then mushrooms, followed by poached egg, drizzled with Hollandaise, and sprinkle with chopped parsley for a fresh green garnish
Enjoy!
DAY 12
STRAWBERRY GLUTEN-FREE FLAPJACKS
Ingredients
1 cup Almond Flour
1 Banana
2 Eggs
2 Tbsp. Almond Milk
4 Strawberries
1/2 Tsp. Nutmeg
1/3 Tsp. Ginger
Pinch of ground Clove
Pinch of sea salt
1 Tbsp. Honey for mix and extra Honey to drizzle
3 Tbsp. Coconut Oil
INSTRUCTIONS
Place all ingredients except for the strawberries into a blender
Mix until forms a batter
Add 1 Tbsp. coconut oil to the hot pan
Pour approx 3-4 Tbps. of batter into a hot pan in the form of a round disk
Let sizzle and cook but keep checking so it doesn’t burn
Add slices of strawberries to the pancake then, using a spatula, flip the flapjack over to cook the other side
Again, keep checking so it browns, not burns
Remove flapjacks from pan and plate
Drizzle honey on top and enjoy!
DAY 13
REPEAT
BREAKFAST SUNDAE ON A MONDAY
Ingredients
1 cup Yogurt (this time, I chose vanilla yogurt by Cabot. Another option I enjoy here)
1 Banana
1 handful of fresh or frozen berries (I chose frozen)
1/4 cup Walnuts (or any nut of your choice)
1 Tsp. Cinnamon
½ Tsp. Nutmeg
A sprinkle of Poppy Seeds
A light drizzle of Honey
Instructions
Assemble your Sundae on a Monday and enjoy!
DAY 14
RISE & SHINE BRIGHT LOADED CHIA PUDDING
Ingredients
1 cup Chia Seeds
3 cups Purified Water
1/2 – 1 cup Almond Milk
¼ cup Nuts of your choice – I chose Walnuts
2 Tbsp. Seeds of your choice – I chose Pumpkin Seeds
2 Tbsp. Other fixings of your choice – I chose shredded Coconuts
¼ cup Fruit of your choice – I chose Blueberries and Cherries
2 dashes Cinnamon
1 dash Nutmeg
1 dash Ground Ginger
Pinch Ground Clove
Pinch of Salt
Instructions
Soak your Chia Seeds for at least 2 hours by adding the seeds and water to a jar, and closing its lid tightly, and shake the jar thoroughly. I like to soak mine overnight.
Once your Chia Seeds have swollen into a gel-like matter, doctor it up with the spices, and mix them in with a spoon
Pour some into a bowl, add your non-dairy milk, and now you get to load it up with the other ingredients—nuts, seeds, fruit and other fixings as you wish.
Enjoy!
