A top-down view of a chocolate smoothie bowl (thick smoothie served in a bowl with a spoon) garnished with chia seeds, large coconut flakes and cacao nibs. Healthy vegan breakfast. The smoothie portion contains banana, chocolate, almond milk and ice.
This pudding is packed with health-promoting chia seeds, almond milk, cinnamon, cocoa, coconut flakes and dried fruit. It’s the perfect chocolate treat.
Ingredients
½ cup Chia seeds
1 cup vanilla almond milk, unsweetened
1 cup 2% milk (may use all almond for non-dairy option)
1½ tablespoons honey
1 tablespoon cocoa powder, unsweetened
1 teaspoon cinnamon
1 teaspoon vanilla extract
2 tablespoons coconut flakes, unsweetened
2 tablespoons dried tart cherries, or other unsweetened dried fruit
Directions
Place chia seeds, milks, honey, cocoa, cinnamon and vanilla in a glass container with a tight lid.
Seal and shake well to combine. Refrigerate for at least 5 hours or overnight.
Serve topped with coconut flakes and dried fruit to garnish.
Note: For a smoother texture, blend pudding in a high power blender before refrigerating. Be sure to blend well to avoid a gritty texture.
Nutrition information
Makes 6 servings
Each 1/2 cup serving contains:
Calories 140
Total fat 7g
Saturated fat 2g
Trans fat 0g
Protein 4g
Total carbohydrate 16g
Fiber 6g
Sugar 7g
Cholesterol 5mg
Sodium 150mg
There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.
Ingredients
Kosher salt 1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods) ½ cup water ¼ cup extra-virgin olive oil 2 small spring onions or 2 large shallots, chopped 2 small spring garlic (whites) or 3 garlic cloves, minced 2 tablespoons Greek yogurt (optional) 12 ounces whole grain pasta, such as linguine, rigatoni or small shells Freshly ground black pepper ¼ cup fresh mint (peppermint preferred), thinly sliced Espelette pepper to taste (optional) Grated Parmigiano Reggiano cheese (optional)
Directions
Bring a large pot of water to boil and add enough salt to make it salty like the sea.
Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.
Nutritional info (per serving)
Makes 4 servings.
Calories: 554 kcal Total fiber: 12 g Soluble fiber: 0.1 g Protein: 15.5 g Total fat: 16.7 g Saturated fat: 2.0 g Healthy fats: 12.1 g Carbohydrates: 84 g Sugars: 7.7 g Added sugars: 0 g Sodium: 178 mg Potassium: 433 mg Magnesium: 14 mg Calcium: 134 mg
Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.
Whether you prefer to knead and bake it in the oven or use your bread machine, this recipe will be a family favorite. Oats and honey add flavor to traditional bread, giving it an extra kick your family will love. The quick oats are healthy and add texture, and the slight honey-sweet taste is sure to please!
2 packets of active dry yeast (or 1 1/2 tablespoons)
3/4 cup quick-cooking oats and additional for garnish
1/3 cup honey
3 tablespoons vegetable oil
2 1/2 teaspoon salt
5 cups (approximately) all-purpose flour, or try a 50/50 white and wheat blend for added flavor
1 large egg
Directions
In a microwave, heat the almond milk for 1 minute and 40 seconds to be very hot. Let sit to reduce temperature to 100 to 110 F.
In a stand mixer or large bowl, add the hot milk. Stir in beaten egg, honey, oil and salt. Add the yeast until fully mixed.
Slowly add in the flour and oats to the large bowl of liquid mixture and mix on low. You should use a bread attachment if using a stand mixer.
Coat another large bowl with oil. Transfer the dough to the bowl and turn it to coat.
Cover with plastic wrap (spray with cooking spray first to keep it from sticking to the dough), then cover with a kitchen towel and let rise at room temperature until doubled in volume, about 1 hour.
Oil two 8 1/2-inch x 4 1/2-inch x 2 1/2-inch loaf pans.
Punch down the dough; shape into two loaves. Place one loaf in each pan. Cover and let rise in a warm, draft-free area until almost doubled in volume, about 20 minutes.
Preheat oven to 350 F.
Sprinkle with additional oats for garnish.
Bake until brown on top and tester inserted into center comes out clean, about 40 minutes. Cool completely.
Ingredient health benefits
Olive oil: This cooking oil is as ancient as it is nutritious! Olive oil is loaded with unsaturated fats that help raise your “good” (HDL) cholesterol while lowering your “bad” (LDL) cholesterol. And they’re not the only heart-healthy compounds in town: Polyphenols help lower inflammation that can lead to certain health conditions in the long term, like cancer and heart disease. Olive oil also has fat-soluble vitamins like vitamins D and K for strong bones and muscles and healthy blood cells.
Almond milk: A vegan-friendly dairy alternative, almond milk is a good source of vitamin E. This essential vitamin is famous for promoting your skin health, but it protects your eyes and immune system from disease as well. Almond milk is also a lower-calorie option compared to cow’s milk, if that’s something you want to keep an eye on.
Oats: When it comes to whole grains, oats just may be the GOAT (grain of all time). They’re packed with digestion-friendly fiber and vitamin B5 (pantothenic acid) to help lower your cholesterol levels, making them a smart choice for your heart. Oats also have magnesium, phosphorus, iron and copper, and they’re high in manganese. These minerals are important for supporting the health of your bones and blood cells. You can also count on vitamin B1 (thiamine) and zinc to keep your immune cells in peak condition.
Honey: It’s not just a sweet deal for your taste buds! Honey is full of antioxidants like polyphenols and flavonoids, which help protect your cells from harm. They do this by fighting inflammation and free radicals, tiny particles that damage your cells and contribute to disease if left unchecked.
Eggs: They’re easy to add to just about any recipe, but are eggs really all they’re cracked up to be? The answer is yes! Scrambled or sunny side up, eggs are a meat-free complete protein, meaning that they have you covered for all the amino acids you need and can’t make by yourself. They also have lutein, vitamin A, vitamin E and vitamin B12 — all of which are excellent for your eyes and vision! And last but not least, there’s vitamin B9 (folate) for head-to-toe health.
Nutrition information (per serving)
Serving = 2 slices Each loaf makes about 16 slices
Calories: 100 Protein: 2.2 g Carbohydrates: 16 g Fat: 2.2 g (0.7 g saturated fat) Calcium: 6 mg
Swap regular fries for these delicious, and nutritious, potato wedges
These crispy sweet potato wedges come out Cajun spicy and sweet. Don’t tell anyone but they’re also really healthy. They’re loaded with antioxidants and phytonutrients and are a great source of beta-carotene. Another plus? As complex carbs, they digest slowly and raise blood sugars gradually — keeping you from a spike and drop-off.
Ingredients
2 sweet potatoes, cut into wedges (about 8 wedges per potato)
1 tablespoon olive oil
2 tablespoons Cajun seasoning
Directions
Preheat oven to 425 F.
In a large mixing bowl, combine the sweet potatoes, oil and Cajun seasoning. Mix well to evenly coat wedges.
Spread the wedges in a single layer on one (or two, if needed) ungreased baking sheets.
Bake for 30 minutes or until crispy and brown on one side.
Flip fries over and bake for another 30 minutes or until the wedges are crispy on the outside and tender inside.
Ingredient health benefits
Sweet potatoes: These root veggies are beloved the world over for their flavor and versatility. But did you know there’s more to sweet potatoes than … well, just being sweet? They’re also packed with essential vitamins and minerals like vitamin B6, vitamin C, vitamin A and potassium. These nutrients help support many aspects of your overall health, including your immune system, metabolism, blood pressure and vision. Sweet potatoes also have carbohydrates and fiber to fuel your cells and promote healthy digestion.
Olive oil: This cooking oil is one of those ingredients that’s actually worth the hype. Olive oil is full of unsaturated fats and polyphenols. These compounds support your heart and fight inflammation that can harm your cells. Vitamin E and vitamin K, also known as fat-soluble vitamins, maintain radiant skin and strong bones. Olive oil also elevates your good “HDL” cholesterol while lowering your “bad” (LDL) cholesterol. And powerful antioxidants suppress free radicals, damaging little particles that harm your cells in ways that can lead to cancer. While all olive oil has these benefits, extra virgin olive oil (EVOO) is the highest quality, so don’t hesitate to pick some up if it fits within your budget!
Whether you prefer to knead and bake it in the oven or use your bread machine, this recipe will be a family favorite. Oats and honey add flavor to traditional bread, giving it an extra kick your family will love. The quick oats are healthy and add texture, and the slight honey-sweet taste is sure to please!
2 packets of active dry yeast (or 1 1/2 tablespoons)
3/4 cup quick-cooking oats and additional for garnish
1/3 cup honey
3 tablespoons vegetable oil
2 1/2 teaspoon salt
5 cups (approximately) all-purpose flour, or try a 50/50 white and wheat blend for added flavor
1 large egg
Directions
In a microwave, heat the almond milk for 1 minute and 40 seconds to be very hot. Let sit to reduce temperature to 100 to 110 F.
In a stand mixer or large bowl, add the hot milk. Stir in beaten egg, honey, oil and salt. Add the yeast until fully mixed.
Slowly add in the flour and oats to the large bowl of liquid mixture and mix on low. You should use a bread attachment if using a stand mixer.
Coat another large bowl with oil. Transfer the dough to the bowl and turn it to coat.
Cover with plastic wrap (spray with cooking spray first to keep it from sticking to the dough), then cover with a kitchen towel and let rise at room temperature until doubled in volume, about 1 hour.
Oil two 8 1/2-inch x 4 1/2-inch x 2 1/2-inch loaf pans.
Punch down the dough; shape into two loaves. Place one loaf in each pan. Cover and let rise in a warm, draft-free area until almost doubled in volume, about 20 minutes.
Preheat oven to 350 F.
Sprinkle with additional oats for garnish.
Bake until brown on top and tester inserted into center comes out clean, about 40 minutes. Cool completely.
Ingredient health benefits
Olive oil: This cooking oil is as ancient as it is nutritious! Olive oil is loaded with unsaturated fats that help raise your “good” (HDL) cholesterol while lowering your “bad” (LDL) cholesterol. And they’re not the only heart-healthy compounds in town: Polyphenols help lower inflammation that can lead to certain health conditions in the long term, like cancer and heart disease. Olive oil also has fat-soluble vitamins like vitamins D and K for strong bones and muscles and healthy blood cells.
Almond milk: A vegan-friendly dairy alternative, almond milk is a good source of vitamin E. This essential vitamin is famous for promoting your skin health, but it protects your eyes and immune system from disease as well. Almond milk is also a lower-calorie option compared to cow’s milk, if that’s something you want to keep an eye on.
Oats: When it comes to whole grains, oats just may be the GOAT (grain of all time). They’re packed with digestion-friendly fiber and vitamin B5 (pantothenic acid) to help lower your cholesterol levels, making them a smart choice for your heart. Oats also have magnesium, phosphorus, iron and copper, and they’re high in manganese. These minerals are important for supporting the health of your bones and blood cells. You can also count on vitamin B1 (thiamine) and zinc to keep your immune cells in peak condition.
Honey: It’s not just a sweet deal for your taste buds! Honey is full of antioxidants like polyphenols and flavonoids, which help protect your cells from harm. They do this by fighting inflammation and free radicals, tiny particles that damage your cells and contribute to disease if left unchecked.
Eggs: They’re easy to add to just about any recipe, but are eggs really all they’re cracked up to be? The answer is yes! Scrambled or sunny side up, eggs are a meat-free complete protein, meaning that they have you covered for all the amino acids you need and can’t make by yourself. They also have lutein, vitamin A, vitamin E and vitamin B12 — all of which are excellent for your eyes and vision! And last but not least, there’s vitamin B9 (folate) for head-to-toe health.
Nutrition information (per serving)
Serving = 2 slices Each loaf makes about 16 slices
Calories: 100 Protein: 2.2 g Carbohydrates: 16 g Fat: 2.2 g (0.7 g saturated fat) Calcium: 6 mg
Fuel up with protein and healthy fats for breakfast!
A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet.
These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning.
Swap regular fries for these delicious, and nutritious, potato wedges
These crispy sweet potato wedges come out Cajun spicy and sweet. Don’t tell anyone but they’re also really healthy. They’re loaded with antioxidants and phytonutrients and are a great source of beta-carotene. Another plus? As complex carbs, they digest slowly and raise blood sugars gradually — keeping you from a spike and drop-off.
Ingredients
2 sweet potatoes, cut into wedges (about 8 wedges per potato)
1 tablespoon olive oil
2 tablespoons Cajun seasoning
Directions
Preheat oven to 425 F.
In a large mixing bowl, combine the sweet potatoes, oil and Cajun seasoning. Mix well to evenly coat wedges.
Spread the wedges in a single layer on one (or two, if needed) ungreased baking sheets.
Bake for 30 minutes or until crispy and brown on one side.
Flip fries over and bake for another 30 minutes or until the wedges are crispy on the outside and tender inside.
Ingredient health benefits
Sweet potatoes: These root veggies are beloved the world over for their flavor and versatility. But did you know there’s more to sweet potatoes than … well, just being sweet? They’re also packed with essential vitamins and minerals like vitamin B6, vitamin C, vitamin A and potassium. These nutrients help support many aspects of your overall health, including your immune system, metabolism, blood pressure and vision. Sweet potatoes also have carbohydrates and fiber to fuel your cells and promote healthy digestion.
Olive oil: This cooking oil is one of those ingredients that’s actually worth the hype. Olive oil is full of unsaturated fats and polyphenols. These compounds support your heart and fight inflammation that can harm your cells. Vitamin E and vitamin K, also known as fat-soluble vitamins, maintain radiant skin and strong bones. Olive oil also elevates your good “HDL” cholesterol while lowering your “bad” (LDL) cholesterol. And powerful antioxidants suppress free radicals, damaging little particles that harm your cells in ways that can lead to cancer. While all olive oil has these benefits, extra virgin olive oil (EVOO) is the highest quality, so don’t hesitate to pick some up if it fits within your budget!
Only 130 calories per serving, this dessert deserves your attention
These delicious chocolate soufflés are perfect to share with someone you love. With rich chocolate flavor, strawberries, cinnamon and even a little Cognac, they’re only 130 calories per serving.
Ingredients
1 1/2 teaspoons oil-based butter spread
1/4 cup plus 1 teaspoon sugar
1 tablespoon ground toasted almonds
3 tablespoons plus 1 teaspoon good-quality cocoa
4 large egg whites, at room temperature
1 tablespoon Cognac
1/2 teaspoon ground cinnamon
1 teaspoon confectioners’ sugar
12 strawberries, thinly sliced
Directions
Preheat the oven to 375 F. Grease/flour 6-ounce soufflé cups with the butter spread.
Mix 1 teaspoon of the sugar with the almonds and 1 teaspoon of the cocoa. Coat the insides and bottom of the soufflé cups, tapping the sides to make sure they’re coated.
Heat 2 tablespoons water with the remaining sugar in a nonstick small pot. Bring to a simmer and cook until the mixture becomes thick, about 3 minutes. Don’t allow the syrup to color. Brush down the sugar crystals on the sides of the pot with a wet pastry brush as the syrup thickens. It will be quite hot so be careful.
While the sugar and water are simmering, beat the egg whites until stiff in the bowl of an electric mixer. While continuing to beat, slowly and carefully pour the hot sugar syrup into the egg whites. Add the 3 tablespoons cocoa, the Cognac and cinnamon.
Spoon the mixture into the soufflé cups, tapping each cup to make sure there aren’t any bubbles. Bake for 10 minutes, or until the soufflés are puffed and set. Immediately place the soufflés on dessert plates. Sift the confectioners’ sugar over the tops and decorate each plate with 3 strawberries. Serve immediately.
Healthaware 