I have been looking for a breakfast. Breakfast cereal without oats that I liked. It seems oats and I don’t get along. My body hates them. So we adapt and change. Find what works for you and put away what does not.
I love this one… I found it in a book I am reading called Roar. I include the information for the book below. This is a healthy, delicious, vegan, contains good for you fats, and has some protein.
You can add your own toppings but I liked mine this way.
This can be made ahead of time and kept refrigerated for 4 to 5 days.
Anyway enough of the word salad here is the recipe.
Berry Walnut Quinoa Breakfast Cereal
Yield 4 servings
Ingredients:
1 cup of organic quinoa
1 cup of organic almond milk unsweetened
1 cup of water Toppings:
1/2 or 2g tsp chia seeds
1 tbs or 13g dried organic cranberries
1/3 cup or 56g frozen fruit
1/4 cup or 60g almond milk
1 tbs or 18g agave nectar
1 tbs or 4g raw walnuts
1/4 tsp of cinnamon or to taste
Pinch of salt or to taste
Directions:
Combine water, almond milk, and quinoa, bring to a boil.
Cover, and turn heat down, to medium low and simmer for 15 minutes or until water has evaporated
Let set for 5 minutes with head off.
Portion out into 4 jars/containers, and add toppings.
Mix, cap and let set in the fridge.
Nutritional information: For 1 serving of cereal
Calories 337, Fat 5.1 g, Fiber 7.4 g, Carbs 65.3 g, Sodium 75.1 mg, Protein 6.3 g
I hope you get a chance to try this out. I have been looking for ways to fuel my workouts, and to keep my body going. I found the base recipe out of a book call Roar by STacy T. Sims PhD. I so far love this book and it has helped me understand a great deal more about my hormones and training as a woman. I recommend picking it up.
I added chia seeds, extra liquid, altered the sugar source and amount, and altered the toppings.
Let me know if you get a chance to try this. If you liked this recipe please hit the like button. If you try it out let me know in the comments section. Subscribe to follow my adventures. My daily shenanigans you can catch on instagram @sharpcupcake.
I like veggies and salad. And while I am not a strict vegetarian any more… I still love veggies. Given the choice 9 times out of 10 I will reach for grilled veggies, a salad, fruit, you name it. So here are some salads I made. My family loves them and devours them. I hope you and your family loves them too.
Pear Walnut salad
This is a pear, walnut salad. I made rice and lemon pepper tilapia to go with it.
If you have have never had a savory salad with fruit in it? If you have not I really suggest you try it. The savory flavors and slight sweetness of the fruit are a great compliment.
This is a vegan, gluten free, dairy free salad. It is healthy nutritious and delicious. I hope you get a chance to try it.
Recipe for pear walnuts salad:
1) 8 cups baby greens 2) red onion sliced to taste 3) 1 Bartlett pear sliced 4) 2 or 1 cup baby cucumbers sliced 5) 1/4 cup toasted walnuts 6) lemon zest
Honey Lemon Soy dressing 1) 1 tbs honey 2) 1 tbs soy sauce/or aminos 3) 1/2 lemon juices about 1 tbs 4) salt and pepper to taste 5) 1 tbs Olive oil
Another smoothie day. It is going to be to cold for smoothies soon, so I have to get my smoothie on. I decided to make another smoothie bowl for lunch.
This is gluten free, uses natural sugars, dairy free, vegan, healthy/full of vitamins, and so yummy.
I wanted to get some protein in there. So I added the PB2 Chocolate. It is a chocolate peanut butter powder. It is great on waffles, in waffles, on toast, in smoothies, in shakes, on smoothie bowls. You get the picture I am sure.
Ingredients:
2 cups of frozen fruit
1 frozen banana
1/2 cup almond milk
2 cups of water
Toppings:
2 tbs of PB2 Chocolate Peanut Butter powder
Fruit
1/2 tbs honey
Pinch of Slivered almonds
Directions:
Blend the frozen fruit till you have tiny pieces, almost looks like rice
Add liquid and blend till smooth
Add toppings and enjoy
Calories 371, Fat 19.2 g, Fiber 14.4 g, Carbs 73.7 g, Sodium 161.5 mg, Protein 11.1 g
Thank you again for reading. I hope you get a chance to try this.
I wanted a sweet and spicy snack so I “made” this. Made is such a grand word for what I did. I cut up some fruit and put it together added spice, and coconut and ate it. But made it I did. It is beautiful and so very tasty as well. You eat with your eyes first so it if is beautiful, it is more appetizing.
Sweet and Spicy Tropical Salad Yield 1 serving
Ingredients:
1 mango diced ( about 2 cups)
1 dragon fruit diced ( about 2 cups)
2 tbs desiccated unsweetened coconut
Cayenne Pepper to taste
Directions:
Cut fruit, add to bowl, add cayenne to mango, add unsweetened coconut. Mix and serve.
Calories/Stats
Calories 374, Fat 10.6 g, Fiber 13.7 g, Carbs 71.2 g, Sodium 9.1 mg, Protein 6.1 g
Thank you for reading. If you get a chance to try it let me know. Be good to yourself, and always strive to make yourself a better you.
Alright… diets and dieting are a sensitive subject for most
people. I have done my share of dieting, yo-yoing up and down. Trying out each
new fad. I even tried that grapefruit diet. Do you remember that one? Maybe I am
just showing my age. If you want to read
more about it. You can find it on Web MD.
I know some of my friends have done keto and have gotten such
great results. Other friends have gone paleo, and had some great results. If
you have something that works for you I say keep doing it. However, if you feel
like your diet is not sustainable than maybe look into what makes your body feel
good.
I prefer to try to eat whole foods now. The emphasis is on
whole minimally processed foods. For instance if you look at the ingredients in
a package of chips and there are more than 3 ingredients and many that you
cannot pronounce that is something to avoid. Cooked or raw your body processes
those whole food nutrients much more efficiently than it does those foods processed
with chemicals.
Nutrigenomics
There is some interesting research going around nutrigenomics.
The New York Times has a great article about it. Where scientists and doctors
are approaching peoples diseases based on genetics and what they eat.
“There is a buzz around nutritional genomics at the moment, which is partly a matter of timing. A sea change is under way in the approach scientists are taking to disease — they’re looking less to nature or nurture alone for answers, and more to the interactive symphony of ”systems biology” that nutrigenomics epitomizes.
At the same time, chatter around this new science has been amplified by a controversy. The idea of the biological relevance of race — even its very existence — is hotly debated. And the assumption of real genetic markers that distinguish one ethnic group from another is at the philosophical heart of nutrigenomics.
At the same time, chatter around this new science has been amplified by a controversy. The idea of the biological relevance of race — even its very existence — is hotly debated. And the assumption of real genetic markers that distinguish one ethnic group from another is at the philosophical heart of nutrigenomics.
Here’s the most familiar example: If you’re of Northern European ancestry, you can probably digest milk, and if you’re Southeast Asian, you probably can’t. In most mammals, the gene for lactose tolerance switches off once an animal matures beyond the weaning years. Humans shared that fate as well — until a mutation in the DNA of an isolated population of Northern Europeans around 10,000 years ago introduced an adaptive tolerance for nutrient-rich milk. The likelihood that you tolerate milk depends on the degree to which you have Northern European blood.
”That, essentially, is the model — a very dramatic one,” says Jim Kaput, the founder of NutraGenomics, a biotechnology company. ”As humans evolved, and as our bodies interacted with foods on each of the continents, we sort of self-selected for these naturally occurring variants. And certain populations have variants that, when presented with Western-type food — which is usually fatty and overprocessed and high in calories — pushes them toward disease rather than health.”
I have noticed based on just experimentation, my body does better with more plant based foods, less animal proteins with emphasis on fish and seafood, and avoiding lots of dairy. I am half Japanese and I am lactose intolerant. I still like pizza though!
Eat Whole Foods, Don’t Starve Yourself
I strive… to eat using only whole foods, but I still allow myself to enjoy life. Do I eat things that are not whole foods. Yes! Do I do it all the time? Nope! During the holidays you should let yourself have fun. What is life without celebration? Eat whole foods, don’t starve yourself.
I am the kind of person that can be strict enough with myself to limit myself to 500 calories a day. Please don’t do this. It is not healthy and really messed up my metabolism for a long time. It messes with your hormones and many other body processes. I can tell you it feels painfully boring. It is going to a party and saying nah I can’t even take a bite of anything because I had my apple, boiled egg and saltines I have already allotted for this meal. Its feeling left out. Its the constant guilt about food. When I feel guilty about food, I know I began to resent food. However, if you snack, and eat everyday with health in mind. You can indulge occasionally. It is good for the soul and good for your spirits.
With that said I will stop rambling and get on with the healthy snacks. Eat these nummy things on a normal day and feel like you are treating yourself. Then when a special celebration comes around let loose and have fun.
Banana Almond butter and Grape
Yeild: 1 bowl
Ingredients:
1 banana sliced
2 tsp of almond butter
10 grapes
1 tsp of desiccated unsweetened coconut
Directions:
Slice bananas, and place all ingredients in a bowl and enjoy.
Smash the bananas, mix in the oats, and then rest of the ingredients. Roll the mixture into a ball and then place on a greased parchment paper lined pan. Bake for 15 minutes.
Thinks with Spinks 