Breakfast
Chia Seed Breakfast Pudding
1/2 cup unsweetened vanilla soy, almond, or hemp milk
2 tbsp whole chia seeds
2 tbsp old-fashioned oats
1/2 sliced banana
1/2 cup fresh blueberries, fresh or frozen, thawed
Chia seeds are high in omega-3 fatty acids and fiber. They also have unique gelling properties, which make them perfect for making pudding.
In a bowl, mix together nondairy milk, chia seeds, and oats/ Let mixture sit for 10 minutes. (for on-the-go breakfast, make them the night before and store in the refrigerator.) Stir in banana and blueberries. Add additional nondairy milk if desired to adjust consistency.
Courtesy of: Eat To Live, Joel Fuhrman, M.D.
Chocolate-Avocado Pudding Breakfast Bowl
1 avocado, halved lengthwise
1/4 cup natural organic cocoa powder
3 tbsp maple syrup
1/4 cup almond milk
2 tbsp pumpkin seeds
2 tbsp hemp seeds
1/4 cup slivered almonds or walnuts
1 cup mixed fresh berries (blueberries, raspberries, blackberries, strawberries)
Remove flesh from avocado and place in food processor along with the cocoa, maple syrup, and almond milk. Blend until smooth and creamy. Add more almond milk if you want a thinner consistency.
Top with seeds, almonds, and berries. Enjoy.
Berry "Yogurt"
2 cups fresh or frozen blueberries, blackberries, or strawberries
3/4 cup unsweetened soy, hemp, or almond milk
2 tbsp chia seeds
4 regular dates or 2 medjool dates, pitted
Add all ingredients to a high-powered blender and blend until smooth. Chill before serving. May be served with fresh or thawed frozen berries.
Courtesy of: Eat To Live, Joel Fuhrman, M.D.
Blue Apple Nut Oatmeal
1 1/2 cups water
1/4 tsp cinnamon
1/3 cup old-fashioned or steel cut oats
2 tbsp currants or raisins
1 cup fresh or frozen blueberries
1 banana, sliced
1 apple, peeled, cored and chopped or grated
2 tbsp chopped walnuts
In a saucepan, combine the water, cinnamon, and currents, simmer until oatmeal is creamy. Add the blueberries and banana. Cook for 5 minutes, stirring constantly. Mix in apples and nuts.
Courtesy of: Eat To Live, Joel Fuhrman, M.D.
Fruit salad
1 pint fresh strawberries, stems removed, sliced
1 pint fresh blueberries
2 cups seedless grapes
1 ripe pear, cored and diced
2 tbsp fresh lemon juice
2 tbsp date syrup, optioanl
Pinch of ground cinnamon
Combine all ingredients in a bowl and mix well. Chill until ready to serve.
Courtesy of Forks Over Knives
Quick Banana Walnut Breakfast
1 banana
1/2 cup soy, hemp, or almond milk
1/2 cup blueberries or other berries
1/4 cup walnut pieces
1/2 tbsp ground flaxseeds
Mash banana with milk in a cereal bowl. Add blueberries, walnut pieces, and ground flaxseeds and enjoy like a creamy bowl of cereal.
Courtesy of: Eat To Live, Joel Fuhrman, M.D.
Summertime Oatmeal
1 cup old-fashioned rolled oats
1 tbsp chia seeds
1 tbsp ground flaxseeds
1/2 tsp ground cinnamon
1 3/4 cups almond milk
2 tbsp date syrup
1 tsp pure vanilla extract
2/3 cup fresh or frozen blueberries or strawberries
Combine all ingredients in a medium bowl and stir to mix. Spoon into two 1-pint jars with tight-fitting lid or two small bowls and cover tightly. Refrigerate overnight and serve.
Courtesy of: How Not to Die Cookbook, Michael Gregor, MD
French Toast with Berry Drizzle
Berry Drizzle:
1 cup fresh or thawed frozen berries of choice
1 to 2 tbsp date syrup
French Toast:
1 1/4 cup almond milk
2 tbsp ground flaxseeds blended with 1/4 cup warm water
1 tbsp date sugar
1 1-to 1 1/2-inch vanilla bean, split and scraped (or 1/2 tsp vanilla extract)
1 1/4-inch fresh grated turmeric (or 1/4 tsp ground)
1/4 tsp ground cinammon
8 slices 100% whole grain toast
Berry Drizzle: Combine the berries and the date syrup in a blender and blend until smooth. Transfer to a small pitcher or bowl and set aside.
French Toast: In a blender, combine the almond milk, flax mixture, date sugar, vanilla, turmeric, and cinnamon. Blend until well mixed' Transfer the batter to a shallow bowl. Heat a nonstick skillet or griddle over medium-high heat. Working in batches, dip the bread slices into the batter, coating both sides, then place in the hot skillet, and cook until golden brown on each side, turning once. To serve, arrange on a plate and top with berry drizzle.
Courtesy of: How Not to Die Cookbook, Michael Gregor, MD
Superfood Breakfast Bites
¾ cup pitted dates, soaked in hot water for 20 minutes, then drained
¾ cup raw walnuts, pecans or cashews
¾ cup dried cranberries, apricots, apple slices or other dried fruit, chopped if necessary
¼ cup sunflower seeds
2 tbsp goji berries or barberries
2 tbsp chia seeds or hemp hearts (hulled hemp seeds)
2 tbsp ground flaxseeds (or linseeds)
1- to 1 ½-inch piece vanilla pod, split and scraped (or ½ tsp extract)
¼ tsp ground cinnamon
In a food processor, combine the drained dates and nuts and pulse until the nuts are finely ground and the dates are incorporated. Add the remaining ingredients and process until well combined. The mixture should be very sticky. If it seems too dry to hold together, add a little water, 1 tablespoon at a time. If the mixture is too wet, add a little more ground flaxseeds or some rolled oats. Roll a heaping tablespoonful of the mixture between the palms of your hands to form a 1-inch ball. Transfer to a plate. Repeat until all the mixture has been rolled into balls. Cover the plate with foil or baking parchment and refrigerate for 4 hours before enjoying. Store in the refrigerator.
Courtesy of: How Not to Die Cookbook, Michael Gregor, MD