EGG FRITTATA BREAKFAST MUFFINS
6 eggs, beaten
1/2 cup grated potatoes
1/2 onion, chopped
1/4 cup tomatoes, chopped
1 cup raw spinach, finely chopped
1/4 teaspoon garlic powder
Dash of salt and cayenne pepper, to taste
Optional: 9 grape tomatoes, halved
Preheat the oven to 350F
Add all of the ingredients minus the grape tomatoes to a bowl
Whisk together and pour the egg mixture evenly into a lightly greased muffin pan until it reaches the top. Using a 12 cup muffin pan, will make about 9 cups.
Top each muffin cup with the 1 halved grape tomato
Bake for 20 minutes. Allow to cool and enjoy!
BLUEBERRY BREAKFAST SMOOTHIE
1 cup of Blueberries (fresh or frozen)
1-2 cups of unsweetened coconut milk (you can use your favorite milk alternative– soy, almond, hemp, etc.)
1-2 tablespoons of peanut butter
2 cups of spinach
1 teaspoon of chia seeds
OPTIONAL: 1-2 scoops of protein powder
OPTIONAL: Ice (as needed for desired consistency)
Add everything to a blender and press go!
Start with 1 cup of coconut or milk alternative and add more as needed (depending on the blender, you may need the additional liquid for it to blend smoothly).
Enjoy at home or add to a protein bottle and drink on your way to work!
SIMPLE OAT PANCAKES W/ BLUEBERRY COCONUT CREAM
WHIPPED VANILLA COCONUT CREAM
1/3 cup fresh blueberries
1 can coconut cream, refrigerated overnight
1 teaspoon vanilla extract
2 ripe bananas
1/2 cup oat flour
1/2 teaspoon baking soda
2 tablespoons chia seeds
Pinch of salt
FOR THE BLUEBERRY COCONUT WHIPPED CREAM
Let’s start by making the whipped blueberry coconut cream.
You’ll need to plan ahead by refrigerating a can of coconut cream overnight so that the cream is completely firm when ready for use.
Start by adding the fresh blueberries to a saucepan with a touch of water (1 tablespoon is more than enough).
Cook on low for 2-3 minutes, until you have a deep blue, thick pot of goodness.
Let that cool, and let’s move onto our coconut cream.
Add the firmed coconut cream into a bowl. If there is liquid left in the can, do not pour it into the bowl.
Using a hand mixer with a whisk attachment, beat the cream on low for 5-6 minutes, or until the coconut cream starts to break down.
Continue whipping until you have a light and fluffy whipped cream finish. Next, add the vanilla extract, and cooked blueberries, and continue whipping for another minute.
FOR THE PANCAKES
To make the pancakes, all you have to do is add the bananas, oat flour, eggs, baking soda, and chia seeds to a blender.
Then blend until smooth. Heat a non-stick or lightly oiled pan, and pour the batter to make 4-6 medium pancakes. Cook on low heat for 2-3 minutes on each side.
Enjoy each pancake with a dollop of blueberry coconut whipped cream, and/or fresh blueberries! Store the leftover cream in the refrigerator for up to 1 week! Just let it sit at room temperature until soft, when ready for use.
BLACK BEAN QUINOA CHILI SOUP
Yields 5 – (Total time ~ 25 mins)
3 cups of cooked black beans
1 cup of cooked quinoa* (Cook quinoa as per package instructions)
1 cup of tomato sauce
2 medium tomatoes, cubed
1 jalapeno, de-seeded & chopped
3 garlic cloves, minced
¼ cup scallions, chopped
½ red bell pepper, chopped
½ green bell pepper, chopped
2 tablespoons of olive oil
1 tablespoon of cumin
Salt and cayenne pepper to taste
In a pot, heat 2 tablespoons of olive oil and add chopped peppers, scallions, garlic, tomatoes, and 1 tablespoon of cumin. Cook for 5 minutes.
Then add 1 cup of tomato sauce, 3 cups of black beans, and 1 cup of cooked quinoa. Cook for 15 minutes under low-medium heat.
Add salt and cayenne pepper to taste!
AVOCADO CHICKEN SALAD
Yields 4 servings – Total time ~ 10 mins
1 medium avocado
2 tsp. of dried basil
1-2 Tbsp. fresh lemon juice
1 Tbsp. olive oil
1/4 tsp. sea salt
1/4 tsp. pepper
1 3/4 cups cubed cooked chicken (Optional: you can use leftover turkey or omit meat if vegan.)
1/3 cup diced celery
¼ cup diced red onion
½ cup grapes, halved or ¼ cup dried cranberries or cherries
½ apple, diced (~½ cup)
¼ cup walnuts, chopped or nuts of choice
In a blender or food processor, blend avocado, lemon juice, olive oil, basil, salt, and pepper until smooth. Set aside.
In a medium bowl, combine chicken, celery, red onion, grapes, apples, and nuts.
Stir in avocado dressing with other ingredients. Add salt and pepper to taste.
Serve on a bed of greens, in lettuce or whole-wheat tortilla wrap. Enjoy
HONEY GARLIC SALMON
Serves 4 – Total time ~15-20 mins
2-3 salmon fillets (about 200 gram each), fresh or frozen
2 Tbsp low sodium soya sauce
2 Tbsp honey
2 cloves garlic, minced
1/8 tbsp oregano + 1/8 tbsp basil
1. Mix soy sauce, honey, garlic and dried herbs to create a simple marinade.
2. Place salmon fillets in a baking dish and coat with marinade.
3. Pre-heat oven to 375 degrees F.
4. Bake salmon in oven for 15-20 minutes or until it flakes easily with a fork.
5. Enjoy with your favorite veggies or on top of a salad.
Other Recipes, Drinks, & Snacks
Sweet potato hash
30 minute lentil tacos
Lentil +sweet potato soup
Sweet potato curry
Mixed roasted veggies+ raisins
Black bean + sweet potato quinoa bowl
3 Bean Chili
Sweet kale, Apple, ginger + lemon
Carrot + Apple juice
No bake cranberry + oatmeal energy bites
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