You probably know what you eat affects how you feel- not just physically but emotionally. Here are some recipes that contains good source of whole grains, protein, and healthy fats to help you get through the morning with focus and clarity. These recipes should take no more than 15 minutes of active time. They are low in refined grains, dairy/soy free, and low in refined sugar.

Warm Pineapple Quinoa Porridge

Serves 2

1/3 C quinoa
2/3 C water
2T dehydrated cane juice or truvia
1 egg, whisked
1/2 C almond milk
2T dried pineapple or mango, diced
2T sweetened shredded coconut
2T Roasted almonds, crushed

Bring water and quinoa to boil and turn the heat down to low. Simmer gently until all water has been absorbed. ~15 min

Add almond milk, dried pineapple, and your choice of sugar and bring it back to gentle boil at medium heat. Stir in the egg and blend in completely. Turn the heat off and cover for 1-2 min

Divide the porridge in two bowls. To serve, top with almonds and coconut.

#glutenfree #healthy #dairyfree

TomatoAvo Omelet

Avocado and Tomato Omelet

Serves 1

1 Egg, Whisked,
Salt and Pepper to taste
1 T of diced onion
1/4 C Diced Tomato
1/4 Avocado, Cubed
1 T of minced cilantro
Olive oil spray

Heat an 8″ skillet to medium and spray pan with olive oil. Sauteed onion until translucent, add tomato and cook until heat thru. Add avocad, salt, and pepper. Cook 30 more seconds. Remove vegetable from pan to a clean plate.

Return pan to stove set to medium heat. Spray pan with oil again. Put egg mixture in pan and cook until lightly set. Occasionally push the cooked egg from the side toward the center and tilt the pan so the runny part goes to the bottom of pan to help the egg cook evenly.

Once the egg is 90% set, turn the pan handle so it points toward you. Place the vegetable on the left 1/2 of the pan if you are right handed (if you’re left handed, place the vegetable on the right 1/2 of pan). Turn the heat off.

Carefully loosen the egg gently from the pan. Til the pan slightly toward your serving plate so the omelet starts to slide off with the side containing the vegetable leading toward the plate. Once 1/2 of the omelet is on the plate, tilt the pan more to fold the top 1/2 of the egg over.

Serve with a few pieces of fresh vegetable.

Protein pancake

Protein Pancake With Berries

Serves 1

1 scoop (about 1/3C) of your Rice or Vega One protein powder
1/2 ripe banana
1/2 egg
1 T of almond milk
1 T of Almond butter
Maple Syrup
1/4 C of fresh berries

Heat a large skillet to medium-low heat. Mash banana, add protein powder, almond milk, and egg. Blend until well mix. Add the almond milk if the mixture seems thick.

Carefully, pour the mixture onto the skillet to make 2 4-5″ pancakes. Cook until the first side is well set. 3-5 min. Turn over gently. Cook until the pancake is golden-dark brown. Color will vary slightly depending on the protein powder.

Remove from heat and serve with berries and syrup.

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