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This is one of my favorite meals! It is quick, easy, and delicious. Loaded in healthy omega 3 fatty acids and nutrient dense biocompounds, it is a great addition to your weekly meal plan. Capers and red onions are high in quercetin, a powerhouse nutrient that has multiple benefits including stabilization of immune cells and promotion of gastrointestinal tight junctions. Dill is also a great herb offering many micronutrients and has even been shown to help in the management of blood glucose levels! Ingredients: 1 slice of Gluten Free Bread (using bread has fewer carbs than 1/2 bagel) 2 tbsp Cream Cheese (organic) 3 oz Smoked Salmon (lox) 1 tsp Capers 3 rings Red Onion 1 tsp dill (chopped) Directions:
Toast bread (or bagel) *If you are limiting carbs using a slice of gluten free bread in place of a bagel will cut carbs from 30 to 15 grams. Mix cream cheese and dill well and spread on bread. Add capers and onions then top with smoked salmon.
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This is a quick breakfast option. Add onions, spinach, garlic, kale or other favorite vegetable while cooking and top with salsa, avocados, scallions or other healthful treat. Adding spices such as turmeric, thyme or basil is also a great option! Ingredients: 1 lb Pork Sausage 8 Eggs (raw) 1 Package Frozen Kale (10 oz) 1 Onion (chopped) 1 can Mushrooms (4oz) 1 tsp Turmeric Salt & Pepper to taste Directions:
Cook sausage in a pan and crumble. Add extra veggies that need to cook at this point and cook until tender. While sausage is cooking, whisk eggs. When sausage is cooked throughly pour eggs over sausage and cook until done, turning frequently. Add toppings such as salsa and enjoy! Ingredients:
Directions:
Preheat oven to 350* F. Peel and chop apples. Combine all dry ingredients into a bowl and mix eggs and pumpkin in another bowl. Once mixed add chopped apples. Add dry ingredients to wet and pour melted coconut oil over the top. Mix throughly and spoon into lined muffin tins. Cook at 350*F for 25-30 minutes.  Did you know you need a MINIMUM of 7-10 servings of vegetables and fruits a day! One of the best ways to make sure you meet this goal, is to start the day off with a nutritious super smoothie. Feel free to switch up this basic recipe, but make sure to include a leafy green and lots and lots of COLOR! Don't overdo the high carbohydrate foods such as bananas, pineapple, and fruit juice, but try lower sugar options like vegetables and berries. Try adding fat by using a nut-butter, a tablespoon of oil like flax or olive oil, or whole fat plain yogurt to help absorb your fat soluble vitamins. Buying frozen fruits and vegetables (such as frozen Kale) are great options and are nice cool treat. Frozen vegetables sometimes have a milder flavor and are easier for picky eaters to tolerate! Organic is alway preferred and if you can find a local market with fresh organic produce, even better!! Starting your day off with a super smoothie really does help to assure you are getting 2-3 servings of nutrient dense vegetables and fruits at the beginning of the day, so start implementing this healthy morning habit.! Ingredients
Place all ingredients in a blender in the order listed. Blend until smooth and serve cold.
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| Ingredients: 3 whole eggs 2 cups shredded zucchini 2 cups shredded carrots 5 tbsp coconut oil 3 cups almond flour 1/2 cup sugar 1 tsp baking soda 1 tsp baking powder 1 tsp salt 2 tsp cinnamon |  |
Directions:
Preheat oven to 350 degrees F and line 12-hole muffin pan with paper cupcake liners.
Take ½ tsp of salt and sprinkle over shredded zucchini. Let set for approximately 10-15 minutes. Drain and squeeze out extra moisture. Then mix drained zucchini with shredded carrots and melted coconut oil.
Mix dry ingredients (flour, sugar, baking soda, baking powder, ½ tsp salt, and cinnamon) in a separate bowl. and add dry ingredients to zucchini and carrot mixture. Add beaten eggs and mix with spoon until well blended and moist.
Finally, spoon mixture into lined muffin holes. Do not over fill, the mixture should be level with the top of the paper, and bake in preheated oven for 30-35 minutes or until toothpick comes out clean.
Cooking Tip: Add different spices (i.e. nutmeg or cloves) or nuts to add flavor and variety too muffins. Double or triple the recipe and freeze muffins for a quick and easy breakfast or snack!
Preheat oven to 350 degrees F and line 12-hole muffin pan with paper cupcake liners.
Take ½ tsp of salt and sprinkle over shredded zucchini. Let set for approximately 10-15 minutes. Drain and squeeze out extra moisture. Then mix drained zucchini with shredded carrots and melted coconut oil.
Mix dry ingredients (flour, sugar, baking soda, baking powder, ½ tsp salt, and cinnamon) in a separate bowl. and add dry ingredients to zucchini and carrot mixture. Add beaten eggs and mix with spoon until well blended and moist.
Finally, spoon mixture into lined muffin holes. Do not over fill, the mixture should be level with the top of the paper, and bake in preheated oven for 30-35 minutes or until toothpick comes out clean.
Cooking Tip: Add different spices (i.e. nutmeg or cloves) or nuts to add flavor and variety too muffins. Double or triple the recipe and freeze muffins for a quick and easy breakfast or snack!
Author
Sarah Burnett obtained her M.S. in foods and nutrition and is a Registered and Licensed Dietitian. She lives with her family on a small pasture-based farm in the mountains of north Georgia. Working directly with her food has profoundly effected her views on nutrition and solidified her feeling that REAL, whole foods are essential in nourishing and repairing our bodies. You can read more about her nutrition journey here. Best of luck on your whole food, whole body, approach to health!
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