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Filtering by Tag: healthy breakfast

CHOCOLATE FUDGE OVERNIGHT OATS

Jennifer Mejia

 
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I’m that gal who thinks chocolate is perfect at any meal. And not for dessert. I mean as part of the main event. Perhaps this belief was created as a child when, on occasion, my mother would bake us warm oatmeal chocolate cookies for breakfast, so long as it was accompanied by a tall glass of milk. None of my friends believed me on the days that “cookies” was the answer to the “What did you have for breakfast?” question. My mom was definitely cooler than theirs.

Fortunately, I’m now just as thrilled to eat this healthy breakfast because it delivers on taste and is MUCH healthier and nutritious than cookies. (No offense, Mom!) This recipe is packed with plant-based protein, fiber, iron, omega-3 fatty acids, and powerful antioxidants. So much heart goodness in one jar! The “chocolate fudge” is made with cashew butter and raw cacao powder. You can use other nut butters if you like, but I like cashew butter because it’s mild and allows the chocolate to shine through. These oats are delicious when topped with fresh raspberries, blueberries, and hemp plus granola. As written, this deliciousness is dairy-free, gluten-free, and free of refined sugar.

                             ½ cup                oat milk or almond milk*
¾ tbsp                 chia seeds
  1 tbsp                 cashew butter
 1-2 tsp                  raw cacao powder 
1 tbsp                  pure maple syrup
½ cup                  rolled oats 


Into a jar or bowl with a lid, add milk, chia seeds, cashew butter, raw cacao, and maple syrup. Stir to combine. Don’t worry if the cashew butter doesn’t completely mix in with the other ingredients. Add oats and stir again. Press down with your spoon to ensure all oats are submerged in liquid. Secure the cap onto the jar or bowl and place in refrigerator overnight (minimum of 6 hours). When ready to eat, top with your favorite fruit and granola if desired. Will keep in refrigerator up to 3 days.

 *Can also use cow’s milk or other dairy-free milk.

Bon appetit!

MIXED BERRY SMOOTHIE BOWL

Jennifer Mejia

 
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Having lots of antioxidants in my diet is important because I believe in their benefits, mainly the protection of our cells from damage caused by free radicals. Free radicals are thought to cause inflammation, and inflammation is thought to be a root cause of many diseases such as cancer. Açai berries have become extremely popular because they’re high in antioxidants and they taste great! I became addicted to açaí bowls from Juice Generation. That addiction was short-lived once I reviewed my Amex bill after a month of daily consumption, so I started purchasing frozen açaí and making them at home…

Until one day I was out and still had that craving. Fortunately, I had bags of frozen mixed berries—blueberries, raspberries, and strawberries. Unlike açai, they’re available almost anywhere AND they’re also high in antioxidants, especially blueberries. So I decided to start making mixed berry smoothie bowls for breakfast, even when I have a supply of frozen açaí. Mixed berry smoothie bowls are simple, quick, and extremely tasty—so delicious that you’ll forget you’re eating something healthy.

You can use regular milk, but I’ve been trying to minimize my dairy intake. I recently discovered NuMilk “Make Your Own” Fresh Almond Milk available at Whole Foods. It has a clean almond taste, is dairy-free, and is free of the ingredients I can’t pronounce that are required to keep shelf-stable almond milk shelf-stable. Nature’s Path makes a wonderful hemp granola that my younger son and I love as a topping. And the best part of a smoothie bowl is that you can top it with anything you desire. Just try to keep it healthy. My younger son asks me to make smoothie bowls for him at all times of day. Have one for breakfast, or take a clue from him and consume it as a healthy snack or lunch.

1 SERVING

                      1 ½ cups                  frozen mixed berries
½                  banana, preferably ripe
  1 heaping tbsp                  almond or cashew butter
  1 tbsp                  honey or agave nectar
2 tbsp                  almond or coconut milk

   ¼ cup                  hemp plus granola
  1-2 tbsp                  unsweetened fresh coconut
 as desired                  sliced fresh banana
as desired                  fresh blueberries
as desired                  sliced fresh strawberries

Use organic ingredients where possible. Combine frozen berries, ½ banana, nut butter, sweetener, and milk in a high-speed blender and blend/purée until smooth but NOT liquid. This may require stopping and stirring a few times and/or shaking the blender to break up chunks of frozen fruit. Scoop into a bowl and top with granola, coconut, fresh fruit, and any other healthy topping desired.