by pfred | Sep 5, 2019 | Breakfast, Healthy Advice, Smoothies
To be honest, I really like to chew my food, so having a smoothie can sometimes put me off. That’s not the case with this lovely smoothie. I call it my Healthier Green Smoothie.
Make every meal special, why not serve your fresh and healthy breakfast smoothie in a wine glass!
Well balanced using fresh spinach, fresh apple -with peel, good fats with flax seeds, hemp seeds, tahini and a medjool date for hit of sweetness wrapped up with fibre and iron. But what I really love is the addition of essential oils. For this recipe I choose lemon, lime and ginger. The lemon and Lime help with your metabolism in the morning and the freshness wakes me up. I used Ginger for the warming touch it gives and for digestion.
What a perfect breakfast smoothie!
Healthier Green Smoothie With Essential Oils
Bright, well balanced Smoothie that will suit the whole family.
Ingredients
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1 red or green apple, core removed
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1 to 2 cups Spinach OR Kale
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2 cup water
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1 tbsp Hemp Seeds
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1 tbsp Flax Seeds
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1 tbsp Tahini
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1 soft medjool date, stone removed
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pinch of sea salt
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3 drops lemon doTERRA Essential Oil
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3 drops lime doTERRA Essential Oil
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2 drops ginger doTERRA Essential Oil
Instructions
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Place all the ingredients in a high speed blender and process.
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Pour finished smoothie into glass of choice - I used a wine glass for fun.
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Makes enough for 2 serves.
Notes
1. You can use red or green apple. Or other fruit such as Pear or even kiwi fruit.
2. The Essential Oils are an optional extra. You don't need to have them on hand or use them.
4.36
https://warmlynourished.com/healthier-green-smoothie-essential-oils/
Patricia of Warmly Nourished
So balances…so fresh…loving the essential oil addition!
by pfred | Apr 13, 2018 | Breakfast, Healthy Advice, Recipes
What a great concept, the healthy way to have bircher
Create – Heat – Eat Overnight Oats letting time do the work!
What a great concept, the healthy way to have bircher muesli! Overnight oats are healthy more accessible way to have Bircher Muesli and is a healthier alternative.
Ingredients
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• ¼ cup = one serve/or larger size = ½ cup
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• 1/2 cup of water = one serve or 1 cup = 2 serves
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• ½ banana, mashed
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• 1/4 cup berries, fresh or frozen
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• 1 tablespoon tahini or nut butter of choice
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• a handful of chopped walnuts, toasted almonds or pumpkin seeds
Instructions
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1. The night before, place oats in a jar or bowl and cover with water. Store in your fridge overnight.
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2. In the morning, add all other ingredients.
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3. Option to heat the oats if you want. You can put the jar in a pot of cold water and heat them together or in the microwave for 1 to 2 minutes.
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4. Stir to mix well, find a nice place to sit and enjoy!
Notes
1. You don't need to use oats, I found quinoa and rice flakes work very well too.
2. You don't need to do this in a jar. Feel free to create in a bowl or other container of your choice.
3. If you don't like cold oats, you can heat them.
4. If you want to add more fat, you could soak the oats in a milk of your choice OR top the oats at service with milk of your choice.
4.36
https://warmlynourished.com/create-heat-eat-overnight-oats-letting-time-work/
Patricia of Warmly Nourished
muesli! Overnight oats really are healthy more accessible way to have Bircher Muesli – and because you are not using fruit juice and dairy – is a healthier alternative. Bonus, you are not restricted to using oats, I have created these wonder jars with quinoa flakes as well as rice flakes.
Building Breakfast from the bottom of the Jar up!
The basics are so simple – you need 1/4 cup (per serve) of raw/organic long cooking rolled oats, water, mason jar with lid. REALLY that’s all your need. Adding your touches is what makes this a killer breakfast. I like to add mashed banana, raspberries (fresh or frozen) Tahini, maple syrup and toasted nuts or seeds. 
Last night I didn’t have all my go to ingredients, I used what was on hand. Here is what I created – 1/4 cup oats, 1 medjool date (diced and mashed), 1/4 cup frozen raspberries, 1 spoon almond butter, 1 tsp raw cacao, and to serve, toasted almonds and pumpkin seeds. I also heated my oats before eating – I filled a pot with water and put the jar in and heated both together (TIP: bring the cold water and cold jar up to temp together prevents glass from shattering). If you are short on time, you can always microwave the jar for about 1-2 minutes for the same result.
See the following recipe for your next FUN breakfast creation! If you want to create a larger batch easy also. What you can do, is use 1/4 measure per portion – for example you want to create 8 portions you would measure 2 full cups. I would then put this is a large bowl that will fit in your fridge and add the water, about 4 cups.
by pfred | Dec 23, 2017 | Breakfast, Recipes
Breakfast on the Go!
Have you ever wanted to have yummy, decadent treat for breakfast or pre workout. Well that’s exactly what you get in this way too yummy to be good for your breakfast brownie! Your cake and eat it too. Enjoy in good health, warmly nourished…body and soul.
Rawsomest Chocolate Breakfast!
Ingredients
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• One can organic black beans = 400g can
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• 1 tbsp. pure vanilla
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• ¼ tsp sea salt
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• ¼ tsp baking soda (bi-crab)
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• 3 tbsp. nut butter
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(I used organic almond butter and I stirred the oil back in before measuring).
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• 1 tbsp. coconut oil (solid is fine)
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• ½ cup pure organic maple syrup
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• 1 cup +2bsp. Organic rolled oats – or other like quinoa or buckwheat flakes
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• 3 tbsp raw organic cocoa powder
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• 1 tbsp ground LSA (Coles/Woollies/Costco/Health food shops) - OPTIONAL
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• 1 tbsp ground Chia seeds (Coles/Costco/Health food shops)
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• ¼ cup organic 100% cocoa choc chips OR Nuts like
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toasted Almond Flakes or Chopped walnuts (health food shops) - OPTIONAL
Instructions
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Make it like so....
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1. Line a small pan – 8X8 with cling film. This will make it easier to get the batch out for cutting. Add all the ingredients to the food processor except the nuts or chocolate chips if using. Process until you see all the ingredients are mixed. You may have to scrape down the sides once or twice.
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2. Add the optional nuts and choc chips (if using) and pulse to include them. be careful not to over process. It's better to have chucks, this will give the finished product some character
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3. Put all of the mixture into your prepared pan and freeze until set. Could take 1 hour. Once set, remove from freezer and turn out onto a board and cut into squares. Place back into the container and return to the freezer for a firmer brownie or the fridge.
Notes
What a treat! These raw brownies are such a lovely hit of chocolate yet they are healthy with good fats and fiber. This recipe makes a great option for a speedy breakfast on the run or an all-day snack. It’s got plant based protein, good fats, and good fiber (carbs). This is a true winner for any chocolate lover.
4.36
https://warmlynourished.com/rawsomest-chocolate-breakfast/
Patricia of Warmly Nourished
by pfred | Feb 20, 2017 | Breakfast, Recipes, Smoothies
I love raspberries so much I will put up the seeds getting stuck in my teeth. This week I decided to take a closer look at this little power gem of vibrant color and see why we should be eating them. I wasn’t disappointed; they are a great source of Vitamin C, K, E, fibre, magnesium and potassium. They have the right antioxidant and anti-inflammatory phytonutrients for anti- cancer treatments and improve management of obesity.
Breakfast perfection!
I have been using raspberries for years as a simple dessert garnish and as the base for other sweet creations. After researching them this week I decided to create a simple yet effect away to absorb all their health giving nourishment and allow them to take centre stage. Breakfast perfection in a smoothie bowl YUMMY!. I think the picture says it all.
My notes for this recipe…are in picture form enjoy! The topping for this creation is toasted pumpkin seeds, some berries, toasted coconut flakes. I made the smoothie with 1/2 an avocado, frozen organic raspberries, unsweetened almond milk, rice syrup, sunflower seed butter and some ice all blended up.
Raspberry Smoothie Bowl with Nutbutter
Ingredients
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½ ripe avocado OR 1 banana
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1 ½ cups raspberries (1/4 cup is for garnish)
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½ cup milk of your choice – I used almond
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½ cup ice
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2 Tbsp. Nut butter of your choice I used Sunflower seed butter
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1 Tbsp. Rice bran syrup OR honey, plus additional for drizzling
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¼ cup toasted seeds, I used like pumpkin seeds OR granola
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2 Tbsp. shredded coconut (toasted is an option here)
Instructions
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Blend the avocado, 1 and ¼ cup of the raspberries, your choice of milk, ice, and nut butter of choice and 1 tablespoon of the Rice bran syrup (or Honey) until smooth. Transfer to a bowl and top with the sliced strawberries, toasted seeds, coconut, and remaining ¼ cup raspberries.
Notes
One cup of Raspberries has
- 64 calories
- 8 grams of dietary fibre
- 1.48 grams of protein
- 14.69 grams of carbohydrates
- Vitamin C
- Manganese
- Vitamin K and E
- Magnesium
- Folate
- Potassium
- Omega 3 fatty acids
4.36
https://warmlynourished.com/raspberry-smoothie-bowl/
Patricia of Warmly Nourished
Toasting Pumpkin seeds for Raspberry smoothie bowl
getting ready to make a Raspberry Smoothie bowl
Raspberries and Ice
Sunflower Butter – great alternative to Nut butters
Loading up
Color!
Breakfast is served
by pfred | May 8, 2015 | Breakfast, Snacks
Bursting with blueberries, these muffins have been tested on adults and kids and I have yet to find anyone who doesn't love them. Enjoy and share them with your special loved ones!
Ingredients
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¾ cup buckwheat flour
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¾ cup brown rice flour
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½ cup almond meal (or hazelnut meal)
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1 tablespoon ground flax seed
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1 teaspoon baking soda
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1 teaspoon baking powder
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1 teaspoon ground cinnamon
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½ teaspoon sea salt
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1 large eggs, lightly beaten
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¼ cup coconut oil (melted)
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1/3 cup apple puree (sauce)
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1/3 cup water
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1 tablespoon apple cider vinegar
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1 teaspoon vanilla extract
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2/3 cup real maple syrup
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2 cups blueberries (or use other fresh berries)
Instructions
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Heat the oven to 180 degrees C and line 1 standard-sized muffin pan with paper liners.
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In a large bowl, stir together the dry ingredients (buckwheat flour, rice flour, almond meal, flax-seed, baking powder, baking soda, sea salt and cinnamon)
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In a separate bowl, mix together the remaining ingredients (wet) but not the blueberries.
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Mix together the dry and wet ingredients until just combined, and then fold in the blueberries.
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Spoon the batter into the muffins cups, filling each cup right up to the top, and bake the muffins for 30-35 minutes, until a toothpick inserted into the center comes out clean.
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Cool in the pans for 5 minutes, then turn out onto a rack and cool completely before serving.
Notes
This is a modified version of the original from Megan Telpner, Academy of Culinary Nutrition.
4.36
https://warmlynourished.com/blueberry-yummy-muffins/
Patricia of Warmly Nourished
