The Breakfast of a Champion!

I am a LOVER of breakfast, if you haven't noticed yet! I go to bed thinking about it and wake up ready to chow DOWN! Breakfast is the MOST IMPORTANT MEAL of the day!!!! (Do I need to repeat it again?) You can think of breakfast as a FREE meal. You will burn off all of the calories that you consume throughout the whole day (why wouldn't you eat a big breakfast??) And not to mention that your body is completely STARVED of nutrients from the nights rest, it is screaming at you! (Don't you hear it?) After all it is called Break-FAST!

Of course you want to plan your meal and create a balance of carbs, fats and protein. My body does great with grains and smoothies so I like to change it up every now and then. This treat is extra good because it has all the needed nutrients, has balance, and satisfies my sweet tooth :)

BREAKFAST OF A CHAMPION

Ingredients:

1 cup of water

1/2 cup of oats (Bob's Red Mill of course)

1/2 banana

2 tbsp of Shelled Hemp Seeds

1-2 tbsp of Almond Butter (YUM)

1-2 tbsp of Pure Maple Syrup

1.) Cook oatmeal according to directions (about 10 minutes) until all the water is absorbed

2.) Chop banana and add it to oatmeal

3.) Add in Shelled hemp seeds, Almond butter, and pure maple syrup

4.) EAT! (See why I love this recipe, EASY. Plus, champions got to go to work!)

Bob's my best friend! I LOVE this company!

Perfect goodness!

REASONS WHY I LOVE THIS DISH

1.) Oats (unprocessed! Instant or quick 2 minute oat do NOT count!) take a long time to digest and are a great substance to keep blood sugars level. They also are very good at hydrating the body because of the water they have absorbed in the cooking process.

2.) Shelled hemp seeds provide ample protein to feed your starving muscles.

3.) The hemp seed consist mainly of oil (typically 44% and 33% protein) providing the body with essential fatty acids. The seeds also contain a very good source of vitamin E and fiber.

4.) Almond butter is a nutritional powerhouses that contain significant amounts of protein, calcium, fiber, magnesium, folic acid, potassium, and vitamin E. Almond butter has extremely low saturated fat content and is rich in monounsaturated fats making it a heart-healthy choice

5.)Maple syrup is sweet - and we're not just talking flavor. Maple syrup, as an excellent source of manganese and a good source of zinc, can also be sweet for your health.

The trace mineral maganese is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese. One ounce of maple syrup supplies 22.0% of the daily value for this very important trace mineral.

http://manitobaharvest.com/

check out this site for hemp products!

The magic of Grains

This weeks theme is "Back on Track" and I have made it my goal to try at least 1 new grain this week. I have been introduced to a lot of new grains as I have been going through my school (Institute for Integrative Nutrition).

This weeks winner was Wheat Berries!

Overview

Wheat berries are not berries, but are wheat seeds. Wheat berries are part of a healthy diet and you can use them in a variety of ways. Since wheat berries are unprocessed, they retain nutrients and fiber that refined wheat products do not have.

Calories

A 1/4-cup serving of wheat berries contains 139 calories. Wheat berries expand when you cook them and are quite filling; making them a good choice if you are watching the number of calories you consume. Each 1/4-cup of wheat berries also contains over 5 g of hunger-busting fiber - a healthy way to fill up your stomach!

Carbohydrates

Most of the calories in wheat berries are from carbohydrates. In some circles, carbohydrates have developed a bad rap, but you'll find that the carbohydrates in wheat berries are the very best kind, as they are completely unrefined. While refined carbohydrates can cause problems with blood sugar, unrefined carbohydrates, such as those found in wheat berries, can help to prevent blood sugar problems because of the fiber they contain.

Protein and Fat

A 1/4-cup serving of wheat berries provides 4.5 g protein while providing less than 1 g of fat. While not a high-protein food, wheat berries combine well with other sources of protein, such as beans, for a protein-rich meal. The little bit of fat that wheat berries contain is in the germ of the seed. This fat, while insignificant from a dietary standpoint, can cause wheat to go rancid if stored for a long time.

Vitamins and Nutrients

Wheat berries are a good source of magnesium, with 53 mg per 1/4-cup serving. According to The University of Maryland Medical Center, a diet rich in magnesium can help to lower blood pressure and may prevent the development of type 2 diabetes. They also serve up 164 mg potassium, an array of B vitamins and vitamin E. Most of the vitamins and minerals in wheat berries are derived from the bran, which is completely intact in this unprocessed grain.

Uses

You can use wheat berries as a nutritious hot breakfast cereal. After cooking the berries, top with non-fat milk, berries and sweetener. You can also add wheat berries to salads, prepare them with sauteed vegetables as a side dish or use them in a holiday stuffing. For a quick Mediterranean-flavored side salad, toss cooked, chilled wheat berries with a bit of olive oil, lemon juice and cucumber.

MY RECIPE: Burrito

I was not sure how these berries would taste so I went the gradual route. I have been loving wraps this week and I decided to mix the wheat berries with my favorite, Quinoa! This way I would not ruin the whole dish if I did not like them and I still got to ease my palette into their unique taste.

AND THEY WERE AMAZING! Imagine brown rice on some steroids. Big, thick, rough in texture, chewy and very delicious!

The only downside to this berry is that it must boil for 1 hour. And it does not absorb all of the water so you have to strain it. Luckily, this was great for me because I had a lot of school and wedding work to get done so I was pleased!

My favorite brand: Bob's Red Mill! You cannot go wrong with any of there products, they have everything!

My berries after I had boiled them for 1 hour.

Cooked and drained, ready to eat!

My Burrito toppings: Spinach, Red Bell Peppers, Carrots, Cilantro, and 1/2 an avocado!

First I mixed my wheat berries with some quinoa, olive oil, pepper, rubbed Sage, and cilantro. Give it a good mix!

Add to the center of your burrito and then pile on the toppings!

I threw some cashews on top because I love the nutty flavor!

I got a little carried away with the toppings! But it only made it more delicious!

This burrito was amazing and you could definitely taste the wheat berries. I ate this for an early dinner (7pm)and had no cravings or hunger before bed around 11pm. The next morning I was still very satisfied and not starving for breakfast, Thank you WHEAT BERRIES!

Enjoy!

Back on Track with Quinoa

I apologize for my absence the past week! I took a much needed vacation to Savannah, GA to visit my sister and then on to Delray Beach, FL to see my Uncle. I pledged myself no facebook, blogging or cell phone...(yea right)

I must say, when I got back majority of my pictures were of the food I had scarfed down and I was a little amused. I can tell you I am pretty passionate about food! I am not sure what the people around me where thinking when I was taking numerous pictures of each plate that hit the table...weirdo??

But I wanted to show you some AMAZING things from Savannah!

First things first, the most amazing sandwich I have had to DATE! A Panini sandwich first layered with some delicious red pepper sauce, eggplant, cucumbers, onions and mushrooms. Then topped with some more creamy pesto goodness!

I will make this in the near future, stay tuned!

I enjoyed this tomato basil soup the first day I got to Savannah and it was so delicious and comforting!

Veggie burger with  fresh tomatoes, avocados, cheese and some fresh french fries! This place was great because it was family owned and they made everything by hand including there ketchup!

Umm if you do not eat fried green tomatoes in the south you are a foreigner. I must say pure goodness! I mean it's deep fried!?!

Bruschetta! I am a LOVER of this stuff! Goat cheese, the best tomatoes I have ever had and then topped with an amazing mini salad (as if there wasn't enough already)

So I apologized to my body BEFORE I ate this, but man was it a dream! Ice cream crepes rolled and smothered with fresh strawberries, mango, kiwi, and then some pecans covered in a creamy glaze. I WILL NOT be replicating this one, sorry guys!

No not the TV show, but I thought it was pretty cool how they did this!

SO save the best for last right?! This massive veggie burger (that I only ate 1/2) was the winner hands down. At 22 bucks a pop I had no complaints! Made fresh with quinoa and your other veggie burger ingredients I must say I cannot wait to make this soon! MMMMmmmMMM!!!

Yes I did eat the whole time. Yes I was completely satisfied and sometimes a little bit too much... But when I got home I was more than ready to get back on track!

What better way to do that with my fresh veggies and herbs waiting for me at home, and of course my best friend QUINOA!

I want to go into detail about the amazing benefits of Quinoa because few really know much about this grain. Quinoa is sometimes called the super grain, and it really deserves that name because it really is an impressive healing food. The unique shape of this grain is also fascinating. The grain has an outer edge that looks something like a UFO. It's almost like the grain is wearing a hula-hoop. The outer edge can come of when the grain is boiled, which is actually the germ of the quinoa.

In most grains, the germ is usually a very tiny structure found on the end of the grain. But in the case of quinoa, the germ circles the entire grain. It is important to note that the germ in any grain is very high in protein and this explains why quinoa as a whole is very high in protein compared to other grains.

Quinoa is not only high in protein, it is also very high in amino acids that create a complete protein. The eight essential amino acids you'll find in quinoa are the ones your body must acquire through foods in order to live. Quino is very high in lysine and is a good reason vegetarians gravitate towards this grain.

Quinoa is very high in calcium. The conventional wisdom of today is that you get your calcium from drinking milk when in fact, a cup of cooked quinoa has more calcium than a cup of milk!

Quinoa is also a good source for magnesium, zinc, potassium, and iron. Beyond the minerals, it has a fairly high B-vitamin content and is a healthy serving of fiber, found in the germ itself.

VERY LOW CALORIC DENSITY GRAIN SUPPRESSES APPETITE

I have people ask me all the time, how can I lose weight and be full? QUINOA! The amount of water quinoa absorbs while cooking is rather remarkable. It's no secret that a lot of people overeat, but one reason they do that is because the foods they eat take up very little space in their stomach, but are very high in calories (cheese, pizza, french fries, candy bars, snacks). This is where we get in trouble because our hunger signals are not really fine-tuned to what we've eaten. Our hunger is, in part, affected by the physical space foods take up in our stomachs.

Because of this quinoa can be very beneficial in suppressing your appetite and, therefore, helping you lose body fat. You can eat a very large bowl of quinoa and feel like you completely stuffed, yet you may have only eaten 300-400 calories. Also good for a long day when you know you will not have anytime to cook!

So there you have it, quinoa the super grain!

Need a recipe? Try these out!

QUINOA WITH STEAM VEGGIES

My new invention! I do not have a steamer so I made it work!

Fresh steamed veggies (broccoli, cauliflower, red bell peppers) over quinoa. I also made some yummy avocado sauce in my food processor with some red bell peppers. Process until smooth.

ROASTED YAMS AND HERBS

For this dish I used left over quinoa from the night before. I decided to roast it with some yams, onions, cilantro, olive oil, oregano and pepper.

I also made a side salad with spinach, tomatoes and cashews covered in some poppy seed dressing.

Try it out! Quinoa can be great with a little imagination!

Ezekiel 4:9 Sprouted Grain Bread | Healthy Food of The Day!

Bread made without flour? Out of sprouted grains, legumes and seeds? This couldn’t possibly taste good, could it?

Based loosely on a Biblical recipe culled from the Book of Ezekiel, Food For Life (the company that makes Ezekiel bread) has introduced a whole line of sprouted grain foods that run the gamut from Cereal to bread to pasta and even tortillas. 

Regardless of how you feel about the scriptural roots of these foods, the folks who make Ezekiel 4:9 bread and cereal are on to something. At the end of the day, you could be a pagan and still benefit from this bread.

While it seems inconceivable that you could make a crunchy cereal or fluffy, light loaf of bread out of sprouted grains and beans, Food for Life has figured out how to do it!

And even better, they’ve done it without sacrificing nutrition, flavor or using preservatives or sweeteners like high fructose corn syrup.

In the case of Ezekiel 4:9 Sprouted Grain Bread, the result is an organic, nutritionally-dense, high fiber bread that also is a complete protein — one of the few breads on the market that contain all 9 essential amino acids, is low in fat, has no Trans Fats or cholesterol and is generally low in sodium. 

Ezekiel Bread is made from six organic grains and legumes – whole wheat, malted barley, whole millet, whole barley, whole lentils, whole soybeans, and whole spelt  — which are sprouted and then combined together to make a bread.

Not only does the sprouting process create a more easily digested food, but it also creates a whole protein that closely parallels the protein found in milk, eggs and whey. In fact, Food for Life claims that the protein quality is so high, that it’s 84.3% as efficient as the highest recognized source of protein.

 In all, Ezekiel Bread has 18 amino acids – all from vegetable sources and naturally balanced.  

Even better, the ingredient list is short (always a good sign — especially when you are trying to follow a Clean Eating diet), containing only 10 whole, natural ingredients.

A MUST TRY! I found mine in the freezer section of Kroger by the organics!

Let me know what you think!

I LOVE BREAKFAST!

Hey guys! I have been super pumped to share all of the amazing things I have been making! Spring has brought a new wave over me!

So if you know me, you would understand that I am a huge fan of breakfast. It is the best time to eat a huge and filling meal. I always say, "Eat breakfast like a Queen, lunch like a princess, and dinner like a...little princess??? Anyways, the point is FILL UP AT BREAKFAST! It is going to fuel your body for your long days haul.

SO I have a FEW things to share with you today! I usually only post one recipe but I am feeling extra sharing today, plus I have a TON building up on my desktop.

1.) Over-night Oats (My new obsession, let me tell you what!)

2.) Almond Butter Banana Breakfast Bars (yes, a mouth full)

VEGAN OVER-NIGHT OATS

So I have been reading my favorite blog for some time now and she has always had numerous recipes for her "over-night oats". I was like ya, oats are good but what else! So I finally told myself to give it a go because it is super easy and had two of my favorite ingredients in them: oats, and almond milk!

BEFORE BED

Prep your vegan overnight oats in a bowl and place in the fridge over night or 2 hours. Peel and chop 1-2 bananas and place in the freezer! (This is for banana soft serve and is optional, you have to have a food processor so if you do you cannot miss out on this goodness!)

Ingredients:

1/3 cup of Oats (Bob Mills, rolled)

1 tbsp-2 tbsp of Chia Seeds

(I used 2. This is what thickens the mixture so don' skip!)

1 cup of non dairy milk (I used Almond)

1.5 tbsp of protein powder

(I didn't use any because mine has not come in the mail yet)

Maple syrup to taste

(I poured some over mine in the morning)

Any Fruit like blueberries, strawberries, peaches, kiwi, mango, banana (I used strawberries)

Give it a good mix!

My bananas ready to go in the freezer!

IN THE MORNING:

Process your frozen banana in the food processor to make creamy banana soft serve. Mine jumped a few times and made some funny noises but you have to keep scraping the sides, give it about 5-6 minutes!

Take your over-night oats and layer them with the banana soft serve (or just add some of your favorite fruit and enjoy!)

My banana soft serve....AMAZING!!! Can you imagine PURE banana ice cream???!!!

Layer

I added strawberries, almond butter and some pure maple syrup...YUM!

Must I say more! This was the most filling and most energizing breakfast recipes I have ever had! Unlike hot oatmeal that is great for warming you up and keeping you full, this makes you feel light and ready to get your day started!! A MUST TRY!

ALMOND BUTTER BANANA BREAKFAST BARS

These bars are delicious, nutritious, and perfect for easy grabbing and go-ing! You can enjoy these as a pre-workout snack or a quick breakfast! Who said vegan baked goods can't be tasty?!?

Ingredients:

DRY

1 cup Spelt Flour

1 cup of old fashioned oats (Bob Mills)

1/2 c finely ground Flaxseed (Bob Mills)

1 tsp. cinnamon

1 tsp. baking powder

1 tsp. baking soda

1/4 tsp. sea salt

WET

1/2 cup unsweetened applesauce

1/3 cup pure maple syrup (expensive but SO worth it!)

1/4 cup smooth Almond Butter (Mine wasn't exactly SMOOTH but hey?)

2 very ripe Bananas

1.) Preheat oven to 350 degrees

2.) In separate bowls, mix dry ingredients and wet ingredients, then combine, adding wet to dry.

Pour mixture into a pan and pat down evenly

3.) Pop in the oven and bake for about 25 minutes or so minutes. Check to make sure they are done with a knife through the middle and voila!

Bob Mills is the BEST! And you can find everything they offer at your local grocery store!

My Wet and Dry ingredients

Mix together

Spread evenly

The smell of these baking in the oven was incredible!

I made these when Graham was out of town and took them to work for all of my fellow lulus! They were gone quicker than I had imagined and I am looking forward to making them again soon! They were so easy and super filling, great for a busy day!

ENJOY and have a GREAT Saturday!

Staying Positive!

Today can be a day to cozy up inside and I am doing just that! Even though I am in need of some warm sunny weather, I have plenty of things to do on my list! As some of you may have noticed I was following a cleanse (The Elimination Diet) and decided to move it along at a quicker pace. The diet is 28 days long and involves eliminating everything that could irritate ones system and then slowly adding it back in to see if one has any allergies or intolerance. To say the least, my body didn't like it. Having a clean organic diet free of milk, meat and eggs I found I was taking away all of the vital nutrients it needed. I can see and recommend this cleanse to someone who is heavily dependent on processed sugary foods, meat and dairy! I did come up with some tasty recipes which I will share with you over the next few weeks!

I must admit it cut down on my love for trying new recipes so I apologise for my absence! I spent more of my time working on my first ever garden! (check out the organic gardening tab to see more) I am so excited to share this recipe because I picked the fresh basil from my new plants!

Before I give you the amazing recipe I want to share some of my learning's from school! (Institute for Integrative Nutrition)

Health is more than just eating well.
Below you will find lifestyle suggestions designed to help you live a healthy, happy life!
How many can you fill your life with this week?!

1.) Give generously of yourself to others

2.) View everything and everyone you meet with gratitude

3.) Live each day happily without FOCUSING on your problems

4.) Hum or sing a happy song everyday

5.) Foster a sense of humor

6.) Treat yourself to regular daily quiet time - study, pray, meditate - RECHARGE YOURSELF!

7.) Include exercise as part of your daily life. Try something new!

8.) Keep your home in good order. You are your home!

9.) Offer thanks before/after meals

10.) Do your best to be on good terms with people, especially those closest to you.

Most of all, create a positive attitude and wonderful environment around you, and enjoy the process of becoming healthier and happier every step of the way!

Okay...so here it is! The recipe I have been searching for!!! As a vegetarian I have had to give up some things I adore, or my pallette adores. Yogurt, ice cream (that contains milk) cheese...and my favorite, Alfredo pasta!!! I have eaten these, don't get me wrong, but I do my best to avoid them. Not only for environmental/inhumane reasons, but because my body does not do well with them. I feel heavy, bloated, sluggish, BAD.

So when I came across this recipe on my FAV blog I new I had to make it! Even better I had fresh basil outside in my garden calling my name.

Creamy Avocado Alfredo Pasta

Ingredients

1 box of spaghetti pasta (choose your serving)

1 ripe avocado

2 tbsp olive oil

1/2 lemon juice (fresh lemon)

3 cloves of garlic

Fresh Basil (at least 1/4 cup)

*1 cup of mushrooms (Optional. The recipe didn't call for this but I added it in there!)

This recipe is SOO easy and burst with flavor! It is very garlicky so if you desire it not to be add less, maybe one clove.

1.) Cook pasta according to directions (About 10 minutes) Drain and set aside. If adding mushrooms, saute in olive oil 3-6 minutes. Set aside.

2.) In the meantime, add in garlic and oil to a food processor and blend until garlic is chopped. (Mine didn't mix too well)

3.) Add in avocado, juice of 1/2 a lemon and fresh basil. Process until creamy!

4.) Pour the sauce over the pasta and mix well. This sauce is very think so you have to work it into the pasta!

5.) Serve immediately and enjoy!

My fresh basil plant, organic!

Fresh picked basil, lavender and parsley. Time to cook!

Olive oil, garlic, lemon juice, avocado and basil. How much more flavor can you get?!

I added some cashews for an added crunch!

This dish was hands down incredible! I do not eat pasta very much because it makes me feel heavy and it definitely did the trick, but it was evening and the perfect time to eat a meal that is heavy and filling. The avocado was so creamy and delicious I will be making this again very soon! Enjoy!

Where Does Your Happiness Come From?

I hope you had a great week! I am still going strong on the Elimination diet and will share some of my great recipes I have come up with tomorrow!

Yesterday for yoga I set the intention for class to focus on SANTOSHA the 2nd of the Niyamas (guidelines to interact with ourselves and our internal world).

***SANTOSHA***
Evenness of mind, through all that life offers. Contentment, accepting what is, and making the best of everything. Exhibit gratitude and joyfulness, remain calm with success and failure, let go of attachment and any external status, remain focused in the face of adversity and choose love over fear!

I found this brought great happiness to me after class! Later to find out in the evening something did not go the way I wanted or had it planned, and I quickly let go of this intention and let my emotions take control of my happiness.

Doing some school work this morning, I was instructed to watch this video about happiness and I must say it was really interesting! Only 6 minutes long, it gets to the point that we have the ability to CHOOSE if we are happy by our intentions.

It also has a short clip on meditating and how it can increase your mood in up to 2 weeks!

Take some time for yourself today, BE INSPIRED!!!

Have a great Day!

http://www.youtube.com/watch?v=qv6xYmh4Y-w&eurl=http://video.google.com/videosearch?q=sonja+lyubomirsky&ie=utf-8&oe=utf-8&rls=org.mozilla:en-US:official