Potato Latkes

Ingredients

• 1 large russet potato shredded
• 1/2 tsp thyme
• 1 clove garlic minced
• sea salt and black pepper to taste
• 1 tsp grape seed oil
• coconut oil

Directions

• Mix shredded potato, thyme, garlic, sea salt, black pepper and grape seed oil and a mixing bowl
• Heat coconut oil in a skillet on low to medium heat
• Form patties with about 1/4 cup of mixture and place in skillet
• Cook on each side until golden brown

Nature’s Path – Maple Sunrise Cereal – Gluten Free, Vegan

This is my new favorite breakfast cereal.  It literally tastes like you are eating a pancake!

I suggest adding some almond milk and sprinkling some walnuts on top.

This was purchased from Whole Foods in Cincinnati

Chocolate Banana Peanut Butter Smoothie

Ingredients

• 1 banana
• 1 heaping tablespoon organic peanut butter
• 1 scoop chocolate protein (Whey Cool)
• 1 and 1/2 cups water
• 1/2 cup crushed ice

Directions

• Add all ingredients to Blendtec Blender and blend well
• Serve immediately and Enjoy!

Serves 2

Gluten Free Chex Cereal

Gluten Free Chex are made from corn and therefore fine for those on a gluten and wheat free diet. This cereal goes great with almond milk which is a great substitute for those who are looking for a vegan approach.

The cereal and milk are available at any grocery store.  We buy it from Kroger

Kiwi-Berry-Greens Smoothie

Ingredients

• 3 leaves turnip greens
• 1 kiwi
• 1 cup berries of your choice (we use blueberries)
• 1 banana
• 1/2 cup strawberries
• 1 tbsp chia seeds
• 1-2 scoops of Lepterra or Vega protein (or high quality protein of your choice)
• filtered water to desired consitency

Directions

• Add the fruits, veggies and chia seeds into the blender with water.
• Blend the contents
• Then add protein to the blender and pulse gently to mix contents
• Do not over-blend the protein, or they will become denatured
• Drink Immediately!

Chard and Apple Berry Blast – Gluten Free, Vegan, Raw

Benefits of Swiss Chard

• Recent research has shown that chard leaves contain at least 13 different polyphenol antioxidants, including kaempferol, the cardioprotective flavonoid that’s also found in broccoli, kale, strawberries, and other foods.

• One of the primary flavonoids found in the leaves of chard is a flavonoid called syringic acid. Syringic acid has received special attention in recent research due to its blood sugar regulating properties. This flavonoid has been shown to inhibit activity of an enzyme called alpha-glucosidase. When this enzyme gets inhibited, fewer carbs are broken down into simple sugars and blood sugar is able to stay more steady. It makes sense to think about chard as a vegetable whose flavonoid phytonutrients are unique and may offer special benefits for blood sugar control.
• source: http://www.whfoods.org

What you will need:

• 1 apple
• 1 banana
• 2 large leaves of chard with spine (any kind)
• 1 tbsp chia seeds
• 4 scoops Standard Process SP complete Protein Powder (Dairy Free)
• NanoMega Lemon Fish Oil
• 1 cup mixed berries (fresh or frozen)
• Water to desired texture
• Blender

Add the fruits and veggies chia seeds into the blender with water.  Blend the contents.

Then add the NanoMega and SP Complete to the blender and pulse gently to mix contents Do not overblend the proteins and oil, this will de-nature them.  Drink Immediately!

Are You Getting Enough Protein and Healthy Fats At Breakfast?

Protein provides the raw materials for many processes in the body.  Most people associate protein with muscle.  However, protein is also required to make enzymes that help digest your food, build connective tissue and hundreds of other processes.

The daily requirement of protein will vary from person to person.  Most people can only absorb 20-30 grams of protein per meal, so it is best to spread your protein intake out throughout the day.  I recomment 40-50 grams per day for women and 50-80 grams per day for men.

If you are consuming large amounts of protein it is wise to take a digestive enzyme to help you digest your food better.  This will eliminate gas and bloating often associated with high protein diets.  Undigested proteins provide a substate for unhealthy bacteria to grow in the colon which can create a toxic gut environment and increase your risk of certain cancers.

The following recipe contains 17 grams of protein, 2000mg of essential fats and 1/2 a serving of real fruit. This is a great way to start the day with lots of protein, no added sugar and gut healthy probiotics.

The specific brands we use are FAGE greek yogurt and NanoEPA (lemon).  Without the berries this combination tastes like Lemon Meringue Pie Filling, minus the sugar!

Yogurt Parfait

Ingredients

• 1 cup greek plain yogurt (we use fage brand)
• 1 tsp flax seed
• fresh or frozen berries
• granola

Directions

• Mix flax seed and granola into yogurt
• Top with fresh berries

Kale and Alfalfa Sprout Smoothie – Raw, Vegan, Gluten Free

What you need:

• 3 leaves of kale, spines removed
• 1 apple
• 1 banana
• handful of carrots
• 1/2 – 1 oz of alfalfa sprouts
• 1 cup of mixed berries (blueberries, strawberries)
• 1/2 a frozen kiwi
• 4 scoops Lepterra Meal replacement powder – Berry flavored
• Water to desired consistency

Add contents to Blender and blend thoroughly

Enjoy

Serves: 2

Breakfast – Feb.14th

Cereal

• 1 Cup Natures Path Organic Pumpkin Flax plus Granola
• Organic Almond Milk – pour in as much or as little as you like
• Top with 1/4 cup frozen or fresh blueberries and Anutra Chia Seeds or Ground Flax Seeds