TOFU BREAKFAST SCRAMBLE
By Lois Hamilton
PREP TIME 20 minutes COOK TIME 5 minutes TOTAL TIME 25 minutes
GLUTEN FREE, CASEIN FREE, LACTOSE FREE, VEGAN,
175 gm medium firm organic tofu
1 medium red onion, diced
4 cloves garlic, diced
12 spears asparagus, halved
6 reishi mushrooms, chopped
1 yellow pepper, diced
3 large leaves swiss chard, sliced
8 kalmata olives, sliced
2 tbsp. no salt seasoning
1 tbsp. Braggs liquid soy seasoning
2 tbsp. extra virgin coconut oil
1 medium avocado, diced
1 cup alfalfa sprouts
1tbsp. black sesame seeds
½ cup walnuts
Mash tofu very fine. Add no-salt seasoning and Braggs soy seasoning. Mix very well. Cover and put in fridge to marinate overnight so that the flavours get absorbed by the tofu.
Sauté onion and garlic in coconut oil. Add asparagus, mushrooms, pepper, chard, sesame seeds , walnuts, marinated tofu and olives. Sauté an additional 3 – 5 minutes so that asparagus is tender crunchy. Toss in avocado and after plating, sprinkle with alfalfa sprouts. Enjoy!
PALEO NUT ENERGY BARS
Breakfast on the RUN
makes 16 bars
PREP TIME 10 minutes COOK TIME 15 minutes TOTAL TIME 25 minutes
GLUTEN FREE, CASEIN FREE, LACTOSE FREE, PALEO,, NO ADDED SUGAR
2 cups chopped pecans
1 cup chopped walnuts
1 cup chopped almonds
20 dates, finely chopped
¾ cup egg whites
2 tablespoons cinnamon
1½ teaspoons vanilla
Preheat the oven to 350 degrees. Line a 9x13 pan with parchment paper and lightly oil it with coconut oil.
Mix all ingredients in a large bowl. Press into pan.
Bake for 16-18 minutes. Allow the bars to cool for 5 minutes. Remove from pan and transfer onto cutting board and slice into desired size. Grab a banana to go with it and have breakfast on the run – just this once! Enjoy!
MAKE AHEAD BUTTERNUT SQUASH PORRIDGE
Adapted By Lois Hamilton
PREP TIME 10 minutes COOK TIME 1-6 hours
GLUTEN FREE, CASEIN FREE, LACTOSE FREE, VEGAN,
1 large butternut squash + 1 cup water if cooking in slow cooker
¼ cup extra virgin coconut oil
1 cup unsweetened applesauce
½ cup chia seeds
½ unsweetened shredded coconut
1 tsp. vanilla
½ cup walnuts
Pinch of unrefined sea salt
¼ cup toasted pecans for garnish
Cooking squash: slow cooker method: put squash in slow cooker with 1 cup water and cook on low for about 6 hours. Oven method: Poke slits in squash with a sharp knife to allow steam to escape. Place squash in shallow pan and bake at 385°F for about one hour or until soft when pricked with fork. Scoop seeds out of squash. Remove peel with sharp knife. Place cooked squash in food processor.
Add remaining ingredients, except pecans, to food processor and process until smooth consistency. Place in casserole dish.
Crumble pecans and place on baking sheet. Bake in 250°F oven until lightly toasted, about 10 minutes. Watch carefully to avoid burning. Cover and refrigerate overnight. In the morning, reheat servings as required. Sprinkle toasted pecans on top of porridge. Enjoy!
Tofu provides phytoestrogens that can help balance estrogen in the body and they are a complete protein. Garlic and onions sulfur containing compounds provide protection against many conditions as well as having antibacterial properties. All green vegetables provide vitamin K2, magnesium and calcium for strong bones. Reishi mushrooms are a great antioxidant, getting rid of free radicals. Sweet peppers provide high levels of vitamin C for an immune boost. Olives contain oleic acid and vitamin E that may help to reduce inflammation. Avocados are a great source of monounsaturated fats and potassium. Potassium is an extremely important electrolyte that helps balance many body functions. Anything sprouted such as alfalfa, adds valualbe enzymes to help us digest our food. Extra virgin coconut oil contains medium chain saturated fats and can be a valuable bacteria fighter. Sesame seeds and walnuts also provide healthy fats and contain lignans that have amazing antioxidant abilities while also being high in calcium. Additionally, this is a high fiber meal.
Wild caught cod is an excellent source of omega 3 fatty acids to reduce heart disease and many chronic diseases. Wakame, as with all sea vegetables, is high in calcium. They are very high in iodine and thus support thyroid function. Onions have antibacterial properties and blood sugar lowering action. Carrots are high in beta-carotene, vitamin K and biotin and are an excellent anti-oxidant. Bok Choy is very high in Vitimin A, C and K making it anti-oxidant and good for bone health. Fennel aids digestion and is an excellent source of vitamin C and potassium. Maitake mushrooms are an excelent source of selenium, polysaccharides and iron. They are great immune boosters. Extra virgin olive oil may help to lower triglycerides, improving blood sugar control.
Mindful eating means thinking about the food chosen to make up your future cells. our cells regenerate constantly so we always have the opportunity to change the make up of our trillions of cells! The blurbs below are meant to help you to eat mindfully.
COD &VEGGIE SOUP
By Lois Hamilton
PREP TIME 20 minutes COOK TIME 30 minutes TOTAL TIME 55 minutes
GLUTEN FREE, CASEIN FREE, LACTOSE FREE
4 thick cod fillets, chunked
½ cup wakame, crumbled (measure before crumbling)
1 large onion, diced
4 large carrots, diced
1 cup fennel bulb, sliced
4 baby bok choys, sliced
½ cup fresh dill, chopped
1 cup maitake mushrooms, sliced
2 cubes Harvest Sun Miso bouillon cubes
2 tbsp. extra virgin olive oil
4-6 cups filtered water
Sauté the onions and fennel in olive oil in a large 6 quart pot. Add all the veggies, dill and bouillon cubes and water. Bring to a boil on medium heat. Let simmer for 10 minutes then add cod and bring to a boil again. Let simmer for an additional 20 minutes. Serve with miso on the side, to be added to the bowl as desired. Enjoy!
Nuts have a high fat content that is mostly monounsaturated. Studies have shown monounsaturated fats to lower the risk of breast cancer and heart disease. Replacing unhealthy fats with monounsaturated fats in the diet can also lead to weight loss. Pecans contain a good level of plant sterols that can lower cholesterol levels in the body. As with all nuts, pecans are an excellent source of B vitamins to nourish our brain cells, improving mental function. Vitamin B’s also play a large role in energy metabolism. Walnuts are particularly high in antioxidants as well as being an excellent source of omega 3 fatty acids, making them wonderful immune boosters. Like all nuts, almonds are a great source of fiber. Almonds contain antioxidant flavonoids that have been thought to provide protection from cancer – the verdict is still out on this. Eggs are a great source of high quality protein, selenium, vitamin K and B vitamins, including vitamin B12. They are little powerhouses of nutrition with numerous health benefits including proper brain function. Cinnamon has been shown to help control blood sugar levels.
Butternut squash is an excellent source of carotenes and vitamin C, making it a great choice for boosting immunity. Of course carotenes are good for eye health. Extra virgin coconut oil contains medium chain saturated fats and can be a valuable bacteria fighter. Apples in the form of apple sauce, lacks the fiber of whole apples but it is still a good source of vitamin C and potassium. Keeping our potassium levels higher than our sodium levels is very important to all body processes. Cinnamon has been reported to reduce blood sugar levels as well as to relax smooth muscle. Historically it has many uses. Maple syrup is an excellent source of manganese and a good source of zinc. Zinc is important for prostate health, wound healing and is an important coenzyme for many body functions. Pecans fat content is mostly in the form of oleic acid, a healthy monounsaturated fat. Pecans are high in plant sterols which have been linked to lower cholesterol.