Spinach Egg Omelet and Oatmeal

  Prep 5 minutes Cook 10 minutes Total 15 minutes INGREDIENTS For the Omelette: 2 eggs 2 cups torn baby spinach leaves ¼ teaspoon onion powder salt and pepper to taste OPTIONAL: 1/8 teaspoon of cumin (cumin helps with weight loss) For the Oatmeal: 1/2 cup of oats 3/4 cup of water For the toppings: 1 tablespoon of flaxseed or sesame seeds INSTRUCTIONS In a bowl, beat the eggs, and stir in...

Berry High Fiber Starter

  Prep 10 minutes Cook n/a Total 10 minutes INGREDIENTS 2 tbsp hemp seeds 2 tbsp chia seeds 2 tbsp sunflower seeds 1 tablespoons ground flax seeds 1 cup milk of your choice (soy, almond, etc) For the toppings: ½ cup berries 1 medium banana 1 tablespoon of nuts of your choice INSTRUCTIONS Combine the seeds in a bowl. Pour almond milk over the top. Let the bowl sit for 2 to 3...

Chia Seeds Pudding Breakfast

Prepare night before!  Prep 10 minutes Cook n/a Total 10 minutes INGREDIENTS For the soup: ¼ cup chia seeds 1.5 cups milk of your choice (soy, almond, coconut, hemp, etc.) 1 tablespoon of honey 1 teaspoon vanilla For the toppings: FRUIT of your choice NUTS of your choice INSTRUCTIONS Mix all ingredients in a bowl, whisk well to prevent clumping. Note: For a thicker pudding, decrease amount of...

Red Bean Dessert Soup

  Prep 10 minutes Cook 30 minutes Total 40 minutes INGREDIENTS For the soup: 1 cup of red beans (adzuki beans) 7 cups water  1/8 cup rock sugar or granulated sugar 6 seedless jujube For the toppings: 1 tablespoon of chia seeds or sesame seeds INSTRUCTIONS Wash and rinse the red beans. In a pressure cooker, add red beans, water, sugar, and jujube. For Instant Pot, select "manual"...

Avocado Egg Toast

  Prep 15 minutes Cook n/a Total 15 minutes INGREDIENTS 2 hard boiled eggs preferably cold - they will be easier to cut 2 slices whole grain bread toasted 1 avocado salt and pepper to taste! 1 teaspoon of curry powder (optional) For Toppings: 1 tablespoon chopped chives or green onions 1/8 teaspoon red pepper flakes INSTRUCTIONS (Best to have 6-10 boiled eggs ready per week in the...

High Fiber Cereal

  Prep 5 minutes Cook n/a Total 5 minutes INGREDIENTS For Cereal 1 cup almond milk, soy milk 1/2 cup of high fiber cereal Any cereal would do, look for cereal with low sugar, few ingredients (fewer than 4), and HIGH FIBER 1/4 teaspoon cinnamon For Toppings: 1 cup of FRUITS to sweeten cereal (oranges, bananas, berries; frozen ok) Chia seeds or flaxseed for fiber INSTRUCTIONS Place the...