This lemon-date combination is more like spoon-able lemonade! Only this lemonade is full of fiber, complex carbs for energy, vitamins from fresh fruit, and clean ingredients that are perfect for breakfast. Makes 1 medium serving.
· ½ cup rolled oats · 1 Tbs. chia seeds · 1 cup boiling purified water · ½ banana, mashed (if fresh, freeze the other half) · Juice of ¼ lemon, seeds removed · 2 dates, chopped Method: 1. Add oats of a jar or bowl. 2. Add chia seeds and stir through to mix. 3. Pour boiling water over the oats, cover and let sit for 5 minutes. 4. Add mashed banana and mix through. (I use thawed out frozen banana.) 5. Add lemon juice and dates. Stir to mix and serve. Go here to print this recipe: recipe_lemon_date_chia_pudding.docx Oatmeal is getting (just a little) dressed up this morning! With healthy omega-3 fats in the mix and an extra helping of plant protein (thanks to the hempseeds), this very berry oatmeal makes a delicious, nourishing and satisfying bowl of wake-up-and-smell-the-oatmeal goodness. Makes 1 medium serving.
Ingredients: · ½ cup rolled oats · 1 cup boiling purified water · 1 cup mixed berries · 1 Tbs. hemp seeds · 1 Tbs. ground flax seeds Method: 1. Add oats of a jar or bowl. 2. Pour boiling water over the oats, cover and let sit for 5 minutes. 3. Add mixed berries to the top. 4. Add flax and hemp seeds and stir to mix and enjoy. Note: This time of year fresh berries are so expensive. To thaw fruit quickly, put the fruit in a bowl, fill the sink with hot water and sit the bowl in the hot water. This heats the bowl slowly and the fruit thaws in about 5 minutes. Go here to print this recipe: recipe_hemp_berry_oatmeal.docx The simple, whole-grain goodness of oats combines forces with the pudding-making power of omega 3-rich chia seeds in this delicious throw-it-together breakfast. Mix it up the night before, and have a bountiful breakfast waiting for you! Makes one medium serving.
Ingredients: · ½ cup rolled oats · 1 cup boiling purified water · 1 banana, mashed · ½ cup black berries or mixed berries · 1 Tbs. chia seeds Method: 1. Add oats of a jar or bowl. 2. Add chia seeds and stir through to mix. 3. Pour boiling water over the oats, cover and let sit for 5 minutes. 4. Add one mashed banana and mix through. (I use thawed out frozen banana.) 5. Add mixed berries to the top and mix through. Note: I use frozen banana and mixed frozen berries thawed out. I always have extra bananas that are overripe in the freezer and this time of year fresh berries are so expensive. To thaw fruit quickly, put the fruit in a bowl, fill the sink with hot water and sit the bowl in the hot water. This heats the bowl slowly and the fruit thaws in about 5 minutes. Go here to print this recipe: recipe_chia_berry_oatmeal.docx Here’s another recipe from Engine 2. This figgy vanilla oatmeal is warming and filling - like starting your day with a nourishing hug! Makes 1 medium serving.
Ingredients: · 1 cup boiling purified water · ½ cup rolled oats · ¼ tsp vanilla · 1 pinch cinnamon · 2 dried figs, chopped · 1 Tbs. pumpkin seeds · Optional: 1 tsp. maple syrup · 2 Tbs. unsweetened plant milk Method: 1. In a bowl or travel jar, add rolled oats, cinnamon, vanilla and 1 tsp. maple syrup and stir. Leave the spoon in the jar to help conduct the heat from the boiling water so the glass won’t crack. 2. Add 1 cup boiling water to the jar/bowl. 3. Cover the jar/bowl and let sit for 5 minutes. 4. Chop figs and pumpkin seeds and stir into the jar/bowl. Go here to print this recipe: recipe_vanilla_fig_oatmeal.docx Here’s another recipe from Engine 2. Eating whole grains with breakfast is a great way to start the day on the right foot! You might not think to have brown rice for breakfast, but the whole grain pairs perfectly with naturally sweet dates, smooth pumpkin seeds and creamy unsweetened soy/nut/rice milk for a power-packed first meal. It gets a little dressed up with some cinnamon spice, for something real nice! Makes one medium serving.
Ingredients: · ¾ cup precooked brown rice · ½ cup unsweetened plant milk · 2 pinches cinnamon · 2 dates, chopped · 1 Tbs. pumpkin seeds Method: 1. Steam the precooked rice to heat it up. 2. Put the rice in a bowl, add cinnamon and mix through. 3. Add plant milk, dates and pumpkin seeds. 4. Stir to mix and enjoy! Go here to print this recipe: recipe_quick_brown_rice_cinnamon_breakfast_bowl.docx This version brings a taste of the holidays to any day. Pumpkin pie for breakfast? Yes, please! Makes one medium serving.
Ingredients: · 1 cup boiling purified water · ½ cup rolled oats · ¼ tsp. cinnamon · ¼ tsp. nutmeg · Optional: 1 tsp. maple syrup · ¼ cup canned pumpkin puree · 1 banana, diced or sliced · 2 Tbs. walnuts, chopped Method: 1. In a bowl or travel jar, add rolled oats, cinnamon, nutmeg and optional maple syrup and stir. Leave the spoon in the jar to help conduct the heat from the boiling water so the glass won’t crack. 2. Add 1 cup boiling water to the jar/bowl. 3. Cover the jar/bowl and let sit for 5 minutes. 4. Add pumpkin puree and stir in. 5. Chop banana and walnuts and stir into the jar/bowl and serve. Go here to print this recipe: recipe_pumpkin_pie_oatmeal.docx Here’s another recipe from Engine 2. It is originally an overnight oatmeal method but this time of year, I like a warm breakfast. Banana bread is usually loaded with butter and sugar, but today it gets a healthy update in a simple, yet tasty oatmeal. Still delectably moist with a little bit of crunch, these oats are worthy of a bowl-licking. Makes 1 medium serving.
Ingredients: · 1 cup boiling purified water · ½ cup rolled oats · 1 banana · 2 Tbs. chopped walnuts · ¼ tsp. cinnamon · Optional: 1 tsp. maple syrup Method: 1. In a bowl or travel jar, add rolled oats, cinnamon and 1 tsp. maple syrup and stir. Leave the spoon in the jar to help conduct the heat from the boiling water so the glass won’t crack. 2. Add 1 cup boiling water to the jar/bowl. 3. Cover the jar/bowl and let sit for 5 minutes. 4. Chop banana and walnuts and stir into the jar/bowl and serve. Go here to print this recipe: recipe_banana_bread_oatmeal.docx This is inarguably the best way to start the day. A healthy fat and protein source full of vitamins and minerals plus easily-digestible carbohydrates, topped off with incredible flavors and textures, this classic oatmeal combination is the best of the best! Makes 1 medium serving.
Ingredients: · 1 cup purified water · ½ cup oatmeal · 1 banana, chopped · 2 Tbs. chopped walnuts · 1 tsp. cacao or cocoa powder · Optional: 1 tsp. date sugar, honey or maple syrup Method: 1. In a bowl or travel jar, add oatmeal, cacao and optional sweetener and stir. 2. Add 1 cup boiling water to the jar/bowl. 3. Cover the jar/bowl and let sit for 5 minutes. 4. Chop banana and walnuts and stir into the jar/bowl and serve. Go here to print this recipe: recipe_chocolate_banana_oatmeal.docx Here’s another Engine 2 oatmeal option. I adjusted the nut milk down to 3/4 of a cup as it was pretty runny. Hiding vegetables in your breakfast has never been so delicious. All of the flavors of carrot cake are on the menu this morning, without the sugar crash! Makes 1 Medium Serving Ingredients: · ½ cup rolled oats · 1 Tbs. raisins · 3/4 cup unsweetened nut, rice or soy milk · ½ carrot, grated · 1/8 tsp. cinnamon · 2 Tbs. chopped walnuts Method: 1. Add rolled oats and raisins to a glass container. 2. Top with unsweetened plant milk. 3. Cover the oatmeal and put in the fridge overnight. 4. The next morning, grate the carrot and add it with the cinnamon and walnuts to the oatmeal. 5. Mix and enjoy! Go here to print this recipe: recipe_carrot_cake_overnight_oats.docx Here’s a recipe from The Engine 2 meal planner. You can make it overnight or add boiling water and cover for 5 minutes to make it in the morning. This pudding is creamy, sweet, cool and satisfying. It's also full of omega-3s, fiber, and great, natural flavor.
Makes 1 medium sized Serving Ingredients: · 1 banana · ½ Tbs. chia seeds · 1/8 tsp. cinnamon · ½ cup rolled oats · 2 Tbs. walnuts · ¾ cup purified water Method: 1. The night before, mix the oats and chia seeds together in a container with a cover. Add water and mix completely, so the chia seeds are not stuck together. Soak overnight in the fridge. 2. The next morning, chop the banana in half. Mash half the banana until it’s a puree. Mix this in with cinnamon and the oat-chia mixture. With the remaining banana, chop it into bite-sized pieces. 3. Add the chopped banana and walnuts to the oats. Add extra liquid to the oats if needed. Go here to print this recipe: recipe_banana_chia_pudding.docx |