Eating breakfast energizes your day right from the start. Being sure to include adequate protein helps control your appetite and stabilize blood sugar. When compared to high-carb breakfasts research shows that including higher amounts of protein at breakfast decreases hunger-stimulating hormones.
5 raw almonds, 1 small apple (chopped and core removed), 1/2 small frozen banana, 4 to 6 oz. plain Greek yogurt, ½ cup almond or coconut milk, 1 to 2 scoops Nourish Protein, ½ teaspoon ground cinnamon
Blend all of the ingredients together in a high-speed blender and voila!
6 to 8 ounces almond milk (we prefer homemade or plain unsweetened), coconut milk, or coconut water (or a combination of these)
1/2 cup coarsely chopped kale or spinach (4 ounces; well rinsed, stems removed, firmly packed [baby kale works great])
1/2 Granny Smith apple, coarsely chopped (optional)
1/2 banana, peeled and halved (optional; freeze (peeled) ripe bananas for a thicker smoothie)
1/4 avocado, peeled and sliced
1 Tablespoon plain Greek yogurt (or coconut yogurt)
1 scoop Nourish protein powder
1 teaspoon almond butter (optional; good for when you desire a super-charged, more caloric smoothie)
Combine all ingredients in a blender and blend until smooth. If the mixture is too thick, add a little water. Not thick enough? Add a few ice cubes. Serve in a chilled glass or mug.
These are a perfect “make ahead” meal that you can warm up on the skillet in a flash.
Makes about 16 “cakes” – Serves 8
1 cup quinoa
2 cups low sodium vegetable broth
4 large eggs, beaten
1 cup oats
1 small yellow finely chopped
¼ freshly grated Manchego or Asiago cheese
½ cup baby spinach (or other greens), finely chopped
¼ cup finely shredded carrot
1 pinch garlic powder
¼ teaspoon each salt and pepper
Cooking oil spray
To cook quinoa: Combine 1cup of well-rinsed uncooked quinoa with 2 cups low sodium vegetable broth. Bring to a boil, cover, decrease the heat, and simmer for 15 to 20 minutes, until the quinoa is tender and liquid has been absorbed.
Beat the eggs in a medium-sized mixing bowl. Stir in one cup of the cooked quinoa (save the rest for another recipe) and oats. Add the onion, cheese, spinach, carrots, garlic, salt, and pepper. Mix well and let sit for a few minutes so the oats can absorb some of the moisture. Form the mixture into ten to twelve small patties.
Heat a large heavy skillet coating with cooking oil spray over medium-low heat. Add patties to skillet so that they are not too crowded - about 5 to 6 should fit. Low heat to medium and cook for about 6 minutes on the first side. Carefully flip the patties with a spatula and cook the second sides for 4 minutes (uncovered), or until golden. Check the underside to prevent burning – you may need to lower the heat even further depending on the type of skillet you are using.
Remove the patties from the skillet to a plate lined with a paper towel or cloth kitchen towel while you cook the remaining patties. You may also keep them warm in a low temperature oven.
Serve topped with an egg over easy and/or with a side of salsa or guacamole.
Toast 2 slices of gluten free whole grain bread. Mash a small avocado into a bowl and add a pinch of pink Himalayan salt and a pinch of turmeric powder and a few dashes of black pepper. Spread each slice of toast with avocado mixture. Top that with a few slices of wild smoked salmon (without added nitrates/nitrites). Garnish with capers, chopped almonds, and/or microgreens.
Use the remaining cooked quinoa leftover from the Quinoa Cakes or cook up a new batch. Combine 1/3 cup cooked quinoa, 1/2 cup plain Greek yogurt, 1 scoop Nourish protein along with 1/8 teaspoon of cinnamon.
Layer quinoa, then yogurt mixture, 1/4 cup blueberries and 10 walnuts and enjoy!
This recipe serves 1 to 2
2 tablespoons ground chia seeds
2 tablespoons ground flax seeds
1 teaspoons cinnamon
2 teaspoons lemon juice
1/4 tsp baking soda
1 scoop Nourish protein powder
olive oil or cooking oil spray
Add all ingredients to a blender and blend until smooth, scraping down sides of blender as necessary.
Heat a large pan or griddle over medium-high heat.
Lightly coat griddle with cooking oil spray or oil.
Pour about 2 tablespoons of batter into circles on your griddle.
Wait until the batter starts bubbling a bit (2-3 minutes) before flipping. Cook for about a minute on the other side, or until golden brown.
Top with optional: almond butter, plain Greek-style yogurt, nuts/seeds, real maple syrup, applesauce
2 organic corn tortillas, 2 tablespoons shredded cheese, 1 scrambled egg, 2 teaspoons fresh cilantro, ¼ avocado (sliced or chopped), ¼ cup black beans, 2 tablespoons salsa (if desired).
Warm tortillas in oven or on stovetop – add 1 tablespoon shredded cheese to each tortilla. Add ½ of all ingredients to each tortilla, fold up and enjoy.
Totally worth the extra time that they take!
1 medium zucchini, grated
1 medium carrots, grated
¼ cup finely chopped onion
few dashes of salt and pepper
1 tablespoon rolled oats
1 teaspoon fresh chopped parsley
1 to 2 tablespoons cooking oil (grapeseed or avocado recommended)
Optional: Plain Greek-style yogurt
Grate the zucchini by hand or with a food processor and squeeze out excess moisture in a dish towel, paper towel or cheesecloth. Add grated and drained zucchini to a bowl and combine with carrots, onion, egg, salt, pepper, oats, and parsley and stir well to combine. Let mixture rest in the refrigerator for about 20 to 30 minutes.
Heat a skillet to medium-high and drizzle with cooking oil. Use your hands or an ice cream scooper to scoop mixture into small mounds. Place on the hot skillet and don’t press down on the mounds for about 3 minutes. Allow them to begin to brown and then use a spatula to press them down. Remove from the skillet and place them on a plate lined with a paper towel. Top with plain yogurt as desired.
1/3 cup sliced mushrooms (Cremini or Shiitake work well)
2 tablespoons thinly sliced shallots (or green onion)
½ cup thinly sliced kale (make sure it is thoroughly washed and dried)
¼ cup cottage cheese
In a medium-size skillet, add 1 teaspoon olive oil and heat to medium-high. Add mushrooms and shallots and stir until wilted. Add kale and cook down about 3 minutes. Remove from skillet temporarily.
Combine two eggs and beat gently.
Recoat skillet with cooking oil spray. Add eggs and once they begin to take form along the edges, add cottage cheese and cooked veggies in the center of the omelet. Cook until eggs are set. Fold over and flip as your cooking skills allow
Are you ready for this? Here are your ingredients:
1/2 cup unsweetened almond or coconut milk
1 frozen (peeled) banana
2 scoops Nourish protein
1 pitted Medjool date
1 tablespoon cacao powder
1/4 of an avocado
1 tablespoon unsweetened dried coconut
1 tablespoon rolled oats
1 tablespoon chopped walnuts or almonds
Place almond milk through avocado in a high-speed blender or food processor and blend until smooth and creamy. This mixture should be pretty thick. Pour or scoop mixture into a bowl and top with the dried toppings (coconut through nuts). Feel free to get creative with the toppings, just keep the sugar to a minimum.
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