Recipe Box

Greek Yogurt and Berry "Rawnola" Bowl

Ingredients: 

3/4 c organic plain greek yogurt

2T organic hemp hearts

2T organic sprouted pumpkin seeds 

1T organic nut butter of choice  

1T organic chia seeds (optional)

2T frozen wild blueberries

1t maple syrup (if you need it to be sweet to be able to eat it- each week, decrease this amount by 1/3 to not notice the difference in taste) 

Protein (15g in greek yogurt, 10g hemp hearts, 4g pumpkin seeds, 4g nut butter, 2g chia= 35g protein) 

Mix greek yogurt with nut butter of choice. Top with "raw granola" and enjoy! Feel free to double the portion if needed. Enjoy!  

Approximate cost: $2.15 per serving

Easy Omelet with Avocado

3 pasture-raised eggs

1/2 avocado

Everything but the bagel seasoning

Scramble your eggs in a bowl. Cook on medium heat on the stove. Fold the omelet in half once the egg is set on the bottom. Flip and cook for 2 more minutes. 

Serve with sliced avocado and topped with seasoning (and fresh tomatoes or arugula if you like!)

Protein: 18g (6g in each egg)

Approximate cost: $2.30 per serving

Cinnamon Pumpkin Spice Overnight Oats

1/2 c sprouted organic rolled oats

1/2 c milk of choice

1T chia seeds

2T hemp hearts

1T pumpkin puree

1T nut butter 

1tsp cinnamon

2T walnut pieces

scoop of greek yogurt (optional)

Combine ingredients and mix. Let sit overnight. In the morning, feel free to add more milk or a greek yogurt to desired consistency. 

Protein: 33g (more if you add greek yogurt)

Approximate cost: $1.90

Easiest Egg Bake (that actually reheats well!) 

Ingredients

8 large eggs

1/2 -  3/4  c cottage cheese

1/2 c onions

5 oz frozen spinach or 3 c packed baby spinach raw

1.5 c sliced cremini mushrooms

1/2 c grated Gruyere or cheese of choice

1/2 tsp salt

Pepper to taste

2 tsps Dijon mustard (if you like Dijon mustard)

Brown onions, spinach, and mushrooms in avocado oil until soft. Divide into muffin tins. Add eggs, cottage cheese, other cheese, salt, pepper, and dijon to food processor and process until smooth. Divide evenly over the vegetables in the muffin tins. 

Place filled 12 cup muffin tin in a rimmed baking sheet, place the baking sheet in a pre-heated 350* oven and carefully pour 2 c boiling water into the baking sheet to partially cover the muffin tin. Bake until the eggs are set, about 25 minutes.

Protein: 5.5g in each egg cup

Approximate Cost: $0.95 per egg cup

Instant Pot Steel Cut Oats

Ingredients:

2 cups Organic Steel Cut Oats

5 cups water

Combine steel cut oats and water in the instant pot. Cook on high pressure for 5 minutes and let it natural release. Scoop 1/2 c of oats into a bowl, add 1-2 T milk of choice, and top with mix-ins. Our favorite combinations are below!

Banana Bread Steel Cut Oats: add 1 banana chopped, walnuts, 1/4 tsp cinnamon, and drizzle of peanut butter

Chocolate Peanut Butter Steel Cut Oats: add 1/2 tsp cocoa powder, 1/2 tsp brown sugar, 1 T peanut butter

Chia Seed Crunch: add 1 T peanut butter, drizzle of honey, and top with 1/2 T chia seeds

Berry Steel Cut Oats: add fresh berries chopped as needed and sprinkle of hemp hearts

Healthy Cinnamon Apple Greek Yogurt Muffins

Ingredients: 

1 1/4 cup unbleached flour

1 cup sprouted rolled oats

1/8 cup flaxseed

1 tsp baking soda

1 tsp baking powder

1 T cinnamon

1/2 tsp salt

1/2 cup allulose (can sub brown or coconut sugar) 

1/2 c coconut oil, melted

1/2 cup Greek yogurt, at room temperature

1/2 cup applesauce, at room temperature 

2 large eggs, lightly beaten

1 tsp vanilla 

1/4- 1/2 c chopped pecans or diced Granny Smith apple, optional

1. Heat oven to 325°.
2. Use muffin liners in muffin tin
3. Combine all dry ingredients in a bowl.
4. In a separate bowl, combine wet ingredients.
5. Fold wet mixture into dry mixture; stir to combine.
6. Gently fold in nuts or apples.
7. Spoon into muffin tins.
8. Bake until tops are golden and springs back when gently touched, 18-20 minutes.