Breakfast-Blueberry Oatmeal and Hot Green Tea
Ingredients:
· 4 cups of water
· 2 cups Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats
· 1 cup organic frozen or fresh blueberries
· 1 Packet of Justin’s Maple Almond butter (1.15 oz)
· 2 tsps. chia seeds
· ½ tsp organic cinnamon powder
· ¼ cup of unsweetened flax milk (optional)
· 1 cup organic green tea
Serves about 3
Instructions: (See oatmeal package for specific directions) Boil 4 cups of water and add 2 cups of the rolled oats, stir oats in and reduce heat to medium-low. Set timer to cook for about 10-15 minutes depending on how you like your oatmeal. At about 8 minutes cook time add the maple almond butter into the pot and stir. Next add the chia seeds, cinnamon powder and unsweetened flax milk. Once it cooks about 10 minutes and it reaches the consistency you like turn the heat off and stir in the frozen/ fresh blueberries. Lastly boil some more hot water in a kettle for hot green tea. Step the green tea bag for about 3 minutes and enjoy!
Lunch- Beautiful Bounty Salad
Ingredients:
· 4 large handfuls of organic spring mix salad
· ½ cup organic raspberries
· 4 organic strawberries-sliced
· ¼ cup of raw unsalted sliced almonds
· 1 large organic carrot prepared into carrot shavings
· 3 radishes thinly sliced
· ½ organic yellow pepper thinly sliced
· ½ cup of organic alfalfa sprouts
· 1 tablespoon of freshly ground flax seeds
· the juice of ½ of a blood orange
· the juice of ½ of a lemon
· ½ tsp garlic powder
· 2 dashes of salt and pepper
· 1 ½ tablespoon of organic extra virgin olive oil
Serves about 3-4
Instructions: Toss the handfuls of field greens into a large mixing bowl. Next add the radish slices, carrot shavings, bell pepper slices, sprouts, almonds, ground flax seed, raspberries and strawberry slices. Next step is to make the dressing. In a separate small bowl add the blood organic juice, lemon juice, garlic powder, salt, pepper, and olive oil and whisk together well with a fork. Pour the dressing in to the large salad bowl and mix all the ingredients in well. Serve and enjoy!
Dinner-Southwest Sweet potato hash
Ingredients:
· 2 large sweet potato peeled and cubed into 1-inch cubes
· 1 can of organic black beans
· 1 cup of sliced cremini mushrooms
· ½ a yellow onion diced
· 2 handfuls of organic spinach
· ½ a green bell pepper diced
· 2 clove of garlic minced
· 2 tablespoons of chopped cilantro
· 1 avocado cut into slices
· ½ cup of your favorite red salsa
· 3 tablespoons of coconut oil
Serves 4-6
Instructions: 1st add the sweet potato chunks into a large sauce pan of salted boiling water and simmer until tender. Once they are ready allow them to drain in a colander over the sink. Next heat the coconut oil in the sauce pan on medium heat and add the diced onions and then the minced garlic. Increase the heat slowly if needed. Once the onions and garlic have been cooking about 2 minutes add the mushrooms slices in and then the bell pepper. Allow these to cook down for a few more minutes then add the can of black beans and red salsa. Next add the spinach and the sweet potatoes. Gently stir all ingredients together and allow all ingredients to cook together until the spinach has wilted. Add salt and pepper to taste. Serve in a bowl with the cilantro garnished on top along with a few slices of fresh avocado. Add hot sauce for an extra kick! Enjoy.
Recipes created by Dr. Lauren Sanchez, ND
-In Health,
Dr. Lauren Sanchez, ND