Bitter Melon Soup

FILLING 4 bitter melons 5-6″ long or 3 bitter melons 8″ long 1 lb ground pork 1 medium onion ~2/3 cup chopped 1/2 cup hydrated wood ear mushrooms chopped  1 pack of dried mung bean noodles chopped. ~1 cup hydrated.  2 teaspoon sugar 1 teaspoon salt 1 teaspoon pepper 1/2 tablespoon fish sauce optional BROTH 3 cups broth 4.5 cups water sugar and salt for seasoning the...

Oils & Fats – How and When to Use Them

Oils and fats have a bad rap and are high in calories (1 tsp oil = ~50 calories!) However, fats also have many benefits. Additionally, not all fats are created equal.  Did you know that the sugar industry played a LARGE role in this bad reputation? This started back in 1965 when the Sugar Research Foundation (SRF) funded its first research project that was later published in New England Journal...

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...

Oatmeal

  Prep 5 minutes Cook n/a Total 5 minutes INGREDIENTS For the oatmeal: 1 cup almond milk, soy milk (or water also works) 1/2 cup Old Fashioned Oats. Don't use quick cooking oats as it will make the oatmeal mushy. 1/4 teaspoon cinnamon For toppings: Your favorite granola 1 tablespoon drizzle of peanut butter Banana slices + berries to sweeten Chia seeds for fiber INSTRUCTIONS Place the...

Berry Banana Peanut Butter Smoothie

  Prep 5 minutes Cook n/a Total 5 minutes INGREDIENTS For the smoothie: 1 ripe medium banana (frozen if you prefer) 1 cup frozen blueberries (or any berries) 1 tablespoon peanut butter (or any nut butter you’d like) 1 cup unsweetened almond milk, plus more to thin if necessary For toppings: Your favorite granola Drizzle of peanut butter Extra banana slices + blueberries Chia seeds...