Welcome to Nutrition by Terri

(626) 532-3980

Signed in as:

filler@godaddy.com

Account

Breakfast

Gratifying Granola

Healthfully Delicious Pancakes

Ingredients:

4 – 5 cups organic, gluten-free rolled oats
1 1/4 cups raw almond slivers
1 1/4 cups raw pumpkin seeds
1 cup chopped raw walnuts
1 cup chopped pecans
1 cup dried, unsweetened coconut chips
1-3 tsp. cinnamon (to taste)
1-2 tsp. pure vanilla extract
pinch sea salt
1/4 cup pure maple syrup
1/4 cup coconut nectar
2 tbsp olive oil

Optional add-ins: 3 tbsp. raw sesame seeds; 1 cup dried fruit (raisins, cranberries, mango, goji berries, etc.)*; grated orange or lemon rind; cacao nibs; raw hazelnuts. Feel free to experiment!

Directions:

Preheat oven to 325 degrees F
Line a large cookie sheet with parchment paper
In a large bowl, mix all dry ingredients together
Add all liquid ingredients to the dry mixture and stir until thoroughly mixed.
Scoop the mixture onto the parchment-lined cookie sheet, flatten, and spread out evenly.
Bake for 20 minutes; remove from the oven, re-stir, and flatten the mixture; bake for the remaining 20-25 minutes until done to your taste. The longer it bakes, the more golden and crispy it becomes.
*If using dried fruit, add it right after removing the granola from the oven for the last time.
Serve plain or with coconut yogurt (or almond milk) and berries.

Healthfully Delicious Pancakes

Ingredients

4 lg. or 3 jumbo eggs
1 c. almond flour
½ c. full-fat coconut milk
1/4 c. coconut flour
½ c. filtered water
1 tsp. baking soda
2 tbsp. coconut oil or ghee
1/2 tsp. cinnamon
2 tsp. pure vanilla extract
1/4 tsp. sea salt
1 tsp. coconut oil for the pan

Directions

In a medium mixing bowl, whisk together the eggs, coconut milk, water, and vanilla until smooth
Add in flours, cinnamon, baking soda, and salt. Whisk or beat until smooth.
Heat a large pan over medium heat with the coconut oil
When the pan is hot, ladle about 1/4 cup batter into the pan for each pancake
Cook the pancakes about 4-5 minutes until golden brown, then flip them over for another 2-3 minutes until both sides are golden brown.
Serve warm, about 3 pancakes per person, topped with 1/2 cup berries and a small pat of butter

Adapted from Dr. Mark Hyman, 'Eat Fat, Get Thin'

Chia Pudding

Healthfully Delicious Pancakes

Morning Kasha

Yields:4 servings

Directions

Mix all ingredients together in a mixing bowl until chia seeds are thoroughly wet.
Store in a covered glass bowl in the refrigerator over night.
In the morning, scoop 1/4 of the pudding into a serving bowl and slightly warm
Add 2 tbsp raw or toasted nuts (walnuts, almonds, pecans, etc.), 1 tbsp ground flax, and fruit of your choice (1 med. orange sliced; 1/3 c. berries, 1 sm. sliced apple)
Optional: Add 1-2 tbsp. raw or toasted seeds (pumpkin or sunflower)

Ingredients

1/4 c. organic chia seeds
1 c. canned coconut milk (the thick stuff!) (full-fat)
scant amount of filtered water to dilute the coconut milk, approximately 1/8 c.
1 tsp. cinnamon or pumpkin spice seasoning
pinch of ground ginger
1/2 tsp. vanilla
1/4 c. (or less) coconut nectar or honey

Cooking Time: Overnight in the refrigerator

Morning Kasha

Simple Greens & Berries Smoothie

Morning Kasha

Yields: 4 servings

Ingredients

1 cup cooked kasha
1 apple, diced
2 tbsps almond or cashew butter
2 tbsps water (use more if needed)
1 tsp cinnamon
Dairy or non-dairy milk
Maple syrup

Directions

Place cooked kasha in a steamer over boiling water and steam until warm
Combine warm kasha and apple in a breakfast bowl.
In a separate bowl, mix nut butter with 2 tablespoons of water.
Blend with fork until the consistency becomes creamy and add a bit more water as needed (mixture should not be too runny).
Pour nut sauce over kasha and apples and mix well.
Sprinkle with cinnamon and drizzle with maple syrup.
Add a splash of the milk of your choice.

Notes:

-Make kasha for dinner instead of rice or quinoa and use the leftovers for this breakfast.
-Kasha keeps well in the fridge for 3-4 days when covered with some olive oil.
Prep Notes: This recipe is best made when you have leftover cooked kasha. If you are making the kasha fresh, allow for additional time.

Green Berry Smoothie

Simple Greens & Berries Smoothie

Yields: 2 servings

Ingredients

2 big handfuls Baby Organic Spinach
12 oz. Almond Milk
4 oz. Spring Water
6-8 oz. Wild or Organic Blueberries, frozen
2 oz. Mango Chunks, frozen
1 tbsp. Flax Meal
1 Tbsp. Chia Seeds
1 tsp. Vanilla
1/2 tsp. Turmeric
1/2 tsp. Cinnamon
1/4 tsp. Nutmeg

Directions

Blend greens, milk, water, flax, chia, and seasonings in a high powered blender.
Add in frozen fruit and blend again.
Serve chilled, and store the rest in the fridge for not more than 24 hours

Credit: adapted from www.epicurious.com

Simple Greens & Berries Smoothie

Yields: 2 servings

Ingredients

Big handful of Rainbow Chard
Big handful of Kale
4 oz. almond milk
6-8 oz. spring water
Splash of vanilla
Dash of cinnamon
Dash of ground ginger
3/4 c. frozen mixed berries

Directions

Place liquid (water and almond milk) in the blender, followed by the kale and chard and the spices and vanilla.
Blend until greens have become liquid.
Add in frozen berries and blend again until smooth.
Enjoy while cold or store covered in the fridge for up to 24 hours

Credit: adapted from www.epicurious.com

Turmeric Smoothie

Breakfast Veggie Hash

Turmeric Smoothie

Yields: 1 servings

Ingredients

1 cup dairy free milk
1 tsp. local honey
1 tsp. coconut oil
1/2 tsp. ground turmeric powder
pinch or 2 ground cinnamon
pinch or 2 ground ginger
Optional: 1/2 tsp. vanilla, pinch of nutmeg, pinch of cloves

Directions

Warm the milk and add in everything but the honey until the mixture is warmed through.
Add the honey
Place all ingredients in a blender, along with a few ice cubes, and blend to make a smoothie.

Breakfast Burrito

Breakfast Veggie Hash

Turmeric Smoothie

Yields: 1 serving

Ingredients

1 tablespoon coconut oil
4-5 kale leaves shredded or cut into ribbons
2 eggs
Lettuce leaf
4-5 basil leaves, chopped
Half an avocado
Sea salt and pepper

Directions

Heat coconut oil in a pan until melted
Add kale and sauté until bright green and a bit wilted.
Crack eggs into the kale and mix to scramble the eggs.
Wrap in a lettuce leaf and top with basil and avocado.
Season with salt and pepper.

Breakfast Veggie Hash

Chocolate Dream Smoothie

Yields: 2 servings

INGREDIENTS

1 cup chopped sweet potato (1/4 inch in size is what you are shooting for)
½ cup chopped asparagus
½ cup sliced mushrooms
¼ cup chopped red onion
1 can black beans (15oz)
1 tablespoon dried Italian Seasoning
1 teaspoon ground turmeric
2 eggs (optional)
2 tablespoons coconut oil
sea salt to taste

Directions

In a large sauté pan, heat coconut oil over medium heat.
Add all of the veggies and sauté for 10 minutes. (prep in advance)
Add beans and spices and heat through, another 3-5 minutes.
If using eggs, scramble in during the last 3 minutes of cooking.
Chop veggies in 1/4" pieces for quicker cooking.

Chocolate Dream Smoothie

Yields: 4 servings

INGREDIENTS

2 cups Unsweetened Almond Milk
2 cups Baby Spinach (or any green you
have on hand)
Cucumber (small-medium, peeled and chopped)
1 scoop Chocolate Protein Powder (I use Vega Sport Protein Powder)
2 tbsp Cacao Powder
1 tbsp Coconut Nectar (or equivalent sweetener of your choice)
1.5 cups Frozen Strawberries, Unsweetened
1.5 cups Frozen Peaches, Unsweetened (or 1 medium-sized fresh peach, skin removed)

Directions

Place all ingredients in the jar of a high-powered blender, in the order they appear on the ingredient list. Blend until creamy smooth. Enjoy!!

Notes

Consider using a Blendtec, VitaMix, or Ninja blender.
This is a rich and creamy mixture that can also be used as part of a smoothie breakfast bowl, topped with nuts, seeds and mint leaves.