Breakfast Porridge
Preparation Time: 10 minutes
Cooking Time: 50 minutes
Servings: 2
Ingredients:
- ½ cup red or wild rice
- ½ cup steel-cut oats
- ¼ cup pearl barley
- 1 cinnamon stick
- 1–2 tbsp Splenda
- ¼ tsp salt
- ¼ cup fruit, dried (cranberries, cherries, raisins)
- Nuts, chopped, maple syrup and/or milk, for serving (optional)
Directions:
1. Soak rice, barley, farina, and oats in 5 cups of water in a rice cooker.
2. Add cinnamon stick, Splenda, orange peel, salt, and dried fruit.
3. Cover the cooker and cook for 50 minutes on ‘manual’ functions. Serve with nuts.
Nutrition:
Calories: 331 kcal
Total Fat: 2.5 g
Saturated Fat: 0.5 g
Cholesterol: 0 mg
Sodium: 595 mg
Carbohydrates: 69 g
Fiber: 12.2 g
Sugar: 12.5 g
Protein: 8.7 g
Mushroom Omelet With Bell Pepper
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 2
Ingredients:
- 2 tbsp extra-virgin olive oil
- 1 red bell pepper, sliced
- 1 cup sliced mushrooms
- 6 eggs, beaten
- ½ tsp sea salt
- ⅛ Teaspoon freshly ground black pepper
Directions:
1. Heat the olive oil in a large non-stick skillet over medium-high heat until it shimmers.
2. Add the red bell pepper and mushrooms. Cook for about 4 minutes, occasionally stirring, until soft.
3. Whisk the eggs, pepper and salt in a medium bowl. Pour the eggs over the vegetables then cook for about three minutes until the eggs begin to set around the edges then you can stir.
4. Gently pull the eggs away from the edges of the pan using a rubber spatula. Cook for 2–3 minutes until the eggs are set at the edges and the center.
5. Fold the omelet in half using a spatula. Cut into wedges to serve.
Nutrition:
Calories: 336
Fat: 27 g
Protein: 18 g
Carbs: 7 g
Fiber: 1 g
Sugar: 5 g
Sodium: 656 mg
Scrambled Eggs With Smoked Salmon
Preparation Time: 5 minutes
Cooking Time: 8 minutes
Servings: 4
Ingredients:
- 2 tbsp extra-virgin olive oil
- 6 oz (170 g) smoked salmon, flaked
- 8 eggs, beaten
- ¼ tsp freshly ground black pepper
Directions:
1. Heat the olive oil in a large non-stick skillet over medium-high heat until it shimmers.
2. Add the salmon and cook for 3 minutes, stirring.
3. Whisk the eggs and pepper in a medium bowl. Add them to the skillet then cook for 5 minutes, stirring gently, until done.
Nutrition:
Calories: 236
Fat: 18 g
Protein: 19 g
Carbs: 0 g
Fiber: 0 g
Sugar: 0 g
Sodium: 974 mg
Green Berry Smoothie
Preparation Time: 10 minutes
Cooking Time: 0 minutes
Servings: 2
Ingredients:
- 1 handful Kale leaves
- 1 cup blueberries
- 2 tbsp lime juice
- 1 tbsp sea moss
- 1 tbsp hemp seeds
- 1 cup coconut milk
Directions:
1. Pour all ingredients into a blender. Blend for 30 seconds at a time until the mixture is smooth.
2. You may dilute with water to derive the desired thickness.
Nutrition:
Calories: 118 kcal
Protein: 25 g
Fiber: 17 g
Sugar: 8 g
Apple Berry Smoothie
Preparation Time: 10 minutes
Cooking Time: 0 minutes
Servings: 2
Ingredients:
- 1 handful kale leaves
- 1 cup blueberries
- 2 tbsp lime juice
- 1 tbsp sea moss
- 1 tbsp hemp seeds
- 1 cup coconut milk
Directions:
1. Pour all ingredients into a blender. Blend for 30 seconds at a time until the mixture is smooth.
2. You may dilute with water to derive the desired thickness.
Nutrition:
Calories: 209 kcal
Protein: 30 g
Fiber: 24 g
Sugar: 9 g
Watermelon Detox Smoothie
Preparation Time: 10 minutes
Cooking Time: 0 minutes
Servings: 2
Ingredients:
- ½ watermelon, chopped into bits
- ¼ cup grape juice with seeds
- 1 peach, chopped into bits
Directions:
1. Pour all ingredients into a blender. Blend for 30 seconds at a time until the mixture is smooth.
2. You may dilute with water to derive the desired thickness.
Nutrition:
Calories: 128 kcal
Protein: 22 g
Fiber: 14 g
Sugar: 4 g