- ½ cup almond flour
- 2 tbsp. ground flax meal
- 1 tbsp. baking powder
- 1 tbsp. buckwheat flour
- 1 tsp. SweetLIFE™ natural sugar substitute
- ¼ cup almond milk
- 1 egg yolk
- 2 egg whites
- Pump spray oil
- ½ cup (fresh) blueberries
- 1 tbsp. maple syrup
In a mixing bowl, combine almond flour, flax meal, baking powder, buckwheat flour, and SweetLIFE. Slowly incorporate almond milk and egg yolk into dry ingredients. In a separate bowl, beat egg whites to soft peaks. Fold beaten egg whites into pancake mixture.
Heat a large skillet over medium heat and spray lightly with oil. Gently ladle the pancake batter into the skillet to make an approximately 5” to 6″ round. Sprinkle blueberries onto pancake rounds. When bubbles begin to set around the edges of the pancake and the griddle side of the cake is golden, gently flip the pancakes. Continue to cook 2–3 minutes or until the pancake is set. Remove from skillet, set on plate and serve with maple syrup.
Note: The flours can be found at your local health food market. If you have difficulty finding either of the flours suggested, you may substitute whole wheat flour if no allergies exist.
Tip: To reduce the sugar content in this recipe by half, try using a light whipping cream with vanilla extract instead of maple syrup for the topping.
Serving size: 3 pancakes; Calories: 326; Fiber 7g; Protein: 13g
- ¼ cup (fresh) strawberries, sliced
- ¼ cup (fresh) blueberries
- 1 Granny Smith apple with skin, cored and chopped
- 1 tsp. ground cinnamon
- ¼ cup raw almonds,* chopped
- ½ cup plain yogurt
- 2 mint leaves
In a mixing bowl, fold fruit, nuts, and cinnamon into yogurt. Serve in small glass dish.
*All nuts should be soaked overnight.
Note: All sugar in this recipe comes from fruit sources.
Tip: Try preparing enough fruit and nuts ahead of time and keep them stored in the refrigerator for easy preparation in the morning. You may substitute goat yogurt for dairy if as desired. Also, if you do not want to keep the skin on the apple, you may peel the apple and add ground flax seeds for fiber.
Serving Size: Entire recipe; Calories: 351; Fiber: 10g; Protein: 12g
- ½ cup dry millet*
- Dash salt
- ¼ cup almond milk
- ½ tsp. cinnamon
- 1/8 cup almonds, chopped**
- ¼ cup fresh raspberries
- 1 teaspoon maple sugar (looks like brown sugar)***
Soak millet (covered in water) in a large bowl overnight. In the morning, drain water and rinse. In a small saucepan, bring water (lightly salted) to a boil. Add millet, stirring frequently. Reduce heat to simmer and continue to cook for approximately 15 minutes or until all liquid has been absorbed by the millet. Remove from heat. While the millet is still very warm, add cinnamon, almonds and almond milk. Return to heat for about 2 minutes. Spoon into serving bowl. Sprinkle with raspberries and maple sugar.
*If millet is presoaked, the cooking time is shortened by 5-10 minutes. The grain has a fluffier texture when less water is used and is very moist and dense when cooked with extra water.
**All nuts should be soaked overnight.
***If desired, substitute 1 tsp. SweetLIFE™ or other natural sugar substitute for 1sp. maple sugar.
Tip: Millet is a highly nutritious, non-glutinous food. It is considered to be one of the least allergenic and most digestible grains.
Serving size: 1 cup (½ recipe); Calories: 262; Fiber: 7g; Protein: 8g
- 1 whole egg + 1 egg white, beaten
- ¼ tsp. real vanilla
- Pinch of salt
- 4 slices of nutty, organic whole grain bread
- 6 oz. of plain yogurt
- ½ cup banana, sliced
- 2 medium figs, sliced
- Pump spray oil
Combine eggs, vanilla, and salt in a bowl large enough to hold 1 piece of bread (flat). Preheat skillet to medium and spray with oil. Set 2 pieces of bread in egg mixture, coating both pieces well on each side. Hold bread in the egg mixture to soak up roughly half of the egg. Place bread into heated skillet and cook until slightly golden brown on both sides. Repeat for remaining 2 pieces of bread. Set toast slices on a plate, layer alternately with banana and fig slices, and top with a big spoonful of yogurt.
Note: Whole grain breads will vary in nutritional content. Make sure it is a whole grain bread and not just a multi-grain.
Tip: The type of bread used in this recipe can make a big difference in the taste. Breads with grains, nuts, seeds, and even added vegetables and fruits can often be found at health food stores.
Serving size: 2 slices; Calories: 295; Fiber: 6g; Protein: 14g
- 1 tsp. extra virgin olive oil
- ¼ cup sweet onion, diced
- ¼ cup frozen or fresh steamed corn kernels
- 1 4-oz. can of salmon, drained
- 1 (vine) tomato, diced
- ¼ cup red bell pepper, chopped
- 1 whole egg + 1 egg white, lightly beaten
- 4 cups fresh spinach (raw)
- ¼ cup avocado, sliced
- ¼ cup of your favorite salsa
- 1 tbsp. fresh mint or basil, chopped
- Freshly ground black pepper
- Pinch sea salt
- Optional: 3 tbsp. cheddar cheese
In a medium heavy skillet, heat olive oil over medium heat. Cook onion until softened or light in color. Add corn, salmon, tomato and bell pepper. Gently stir to combine and continue to cook for about 4 minutes. Pour eggs over mixture. Cook at medium heat for about 4 minutes. Remove skillet from stovetop and place under a broiler until light golden brown. Cut frittata into wedges and serve on a bed of spinach topped with fanned avocado slices and salsa. Sprinkle with fresh herbs, salt, and pepper. Sprinkle with cheddar cheese if desired.
Serving size: ½ recipe; Calories: 260; Fiber: 5g; Protein: 23g
- 1 egg + 3 egg whites, lightly beaten
- 2 tsp. (extra virgin) olive oil
- 2 cups firmly packed, fresh, whole-leaf spinach
- ¼ cup sweet onion, diced
- 4 oz. frozen artichokes, thawed and roughly chopped
- ¼ cup chèvre goat cheese (Reserve 1tsp. for topping)
- Salt and ground black pepper to taste
Combine eggs and egg whites in a mixing bowl. Set aside. Heat 1 tsp. olive oil in 9” skillet over medium-high heat. Add spinach to skillet; flip often with tongs. Cook spinach for approximately 3 minutes or until most leaves are slightly wilted. Remove spinach from skillet and place in a bowl. Set aside. Heat remaining 1 tsp. of olive oil in same 9” skillet. Reduce to medium heat. Add onions and artichokes. Sauté 2 minutes or until vegetables are slightly tender. Add eggs. Cook gently, lifting edges to cook wet egg, for approximately 3 to 4 minutes or until omelet is firm enough to flip. Flip omelet and immediately spread chèvre cheese on top. Cover with spinach, reduce heat to low and continue to cook for approximately 2 minutes. Fold omelet in half and remove from skillet. Divide omelet and serve with a dollop of the remaining chèvre cheese on each serving. Season with salt and pepper.
Note: If preferred, 2 ounces of another type of cheese may be substituted for the goat cheese.
Serving size: ½ omelet; Calories: 220; Fiber: 3g; Protein: 17g
- ½ cup dry steel cut oats
- 1 cup water
- ½ tsp. sea salt
- ½ Granny Smith apple with skin, chopped
- ¼ cup almond milk, plain
- ¼ cup chopped raw walnuts*
- Cinnamon to taste
Mix oats, water, and sea salt in a medium saucepan; cover and let soak overnight. In the morning, heat the oat mixture over medium heat until creamy, approximately 5- 10 minutes. Remove from heat; stir in chopped apples, almond milk, and walnuts. Pour into serving dish and sprinkle with cinnamon to taste.
*All raw nuts should be soaked overnight.
Note: Soaking the raw oats overnight will decrease cooking time by 20 minutes. For sodium reduction, exclude the sea salt.
Serving size: Entire recipe; Calories: 312; Fiber 12g; Protein 8g
Quick & Easy Whole Wheat Pumpkin Muffins
- 1 + ¾ cups whole wheat flour
- 1 tsp. baking powder
- 1 tsp. nutmeg
- 1 tsp. cinnamon
- 1 tsp. allspice
- ½ tsp. salt
- ½ tsp. baking soda
- ¼ tsp. cloves
- ¼ cup sugar
- ¾ cup honey
- ½ cup canola oil
- 1 cup canned pumpkin (organic)
Preheat oven to 350°. Combine whole wheat flour, baking powder, spices, salt and baking soda in a large bowl. Set aside. Combine sugar, honey, canola oil and pumpkin in a medium bowl. Mix together until smooth. Add flour mixture and beat until well blended. Spoon into well-greased muffin pan. Bake 40-50 minutes or until a toothpick inserted in the center comes out clean. Let cool 10 minutes. Enjoy!