- Those who eat breakfast away from home have a 137% increased risk of becoming obese
- Those who skip breakfast have a 450% increased risk of becoming obese.
- Breakfast skippers had a higher BMI and less energy during the day.
- Breakfast eaters were less inclined to snack compulsively.
- Breakfast skippers would end up eating 40% more calories during the day.
- Those who ate a protein based breakfast felt fuller longer and ate fewer calories for at least 24 hours after.
High Protein Breakfast Pancakes
2 cups large oatmeal flakes
2 cups cottage cheese (One 500 gram package)
3 tsps. Vanilla
2 tsps. Cinnamon
Puree all ingredients in a blender and cook on a heated cast iron pan. Use Coconut oil to grease the pan.
Top with fresh fruit, and (a small amount of) pure maple syrup or honey.
- Leftovers can be cooked and then frozen. Just pop them in the toaster to warm them up for a quick, protein rich breakfast.
Super Stamina Cocoa-Coconut Truffles
2/3 cup Cocoa
1 cup Almonds
¼ cup unsweetened Coconut
¾ cup pitted Dates
2 Tbsp. Coconut oil (gently warmed to melt)
¼ tsp Sea Salt
Hemp seeds and coconut to coat the balls
Place cocoa, almonds and coconut in food processor and process.
Add dates, melted coconut oil and sea salt and puree until mixture sticks together.
- Roll into 1 inch balls.
Roll balls in hemp/coconut mixture.
Refrigerate for at least one hour.
- Store in the fridge or freezer for 2 to 3 weeks.
1 bunch kale
Spices to taste (garlic, chilli, etc)
Preheat an oven to 350 degrees F (175 degrees C).
Remove the leaves from the thick stems and tear the Kale into bite size pieces.
- Wash and thoroughly dry kale with a salad spinner.
Drizzle kale with olive oil and sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, 10 to 15 minutes.
- At the 10 minute mark I usually bring the kale that is in the centre of the pan to the edges and move the kale from the edges in (this helps it cook evenly).
An easy vegetarian recipe
In a bowl combine:
3 cups Large Oatmeal Flakes
3 cups pecan meal (ground pecans) (I sometimes mix in other nut meals)
1 TBS Nutritional yeast flakes
2 tsp garlic powder
1 tsp sea salt
1.5 tsp onion powder
2 tsp - hickory smoke style seasoning
2 tsp Basil
Mix together then add:
2 Tbsp Olive oil
2 Tbsp Soy Sauce.
- Hot Water (enough to bind together about 1 to 2 cups)
Cook on a cast iron frying pan or griddle on low to medium heat.
Makes 10 burgers
I have discovered over the years that each person creates the smoothie that suits them best. There are many different ingredients that I use and I vary them regularly. It just depends what you like and you need to mix it up often! I will list the basic rules and then you create your own! Just put the soft foods into the blender first, and the frozen fruit last.
Fresh or Frozen Fruit 1 cup (or a combination there of)
- Frozen berries (Frozen wild blueberries are great and low pesticides)
- Frozen mixed fruit
- Fresh pineapple (throw in the core too it is very good for you!)
- Banana- (fresh or frozen) bananas add a creamy texture as well as a strong flavor
- Any fruit getting too ripe in your fridge
Greens one handful (Let’s face it; we don’t eat enough of these so add some to your smoothie!)
- Kale (baby kale is tenderer but any kale will do… I wash and freeze mine)
- Spinach (again go for the baby spinach)
- Any veggie you think you can blend up and hide in your smoothie to boost the nutrition (try broccoli)!
Essential Oils and Fats! This is a great way to get lots of good essential oils and fats into you. You can switch around which ones you use, but all of these have benefits and should be added regularly.
- 1 tbsp. Chia seeds
- 1 tbsp. Flax seeds (fresh ground)
- 1 tbsp. Hemp seeds
- 1 tbsp. Coconut oil (yes, put the fat in your smoothie, it gives it a Pina Colada flavor!)
- 1 Tbsp. nut butter (almond butter, peanut butter)
Fluid approximately ½ to ¾ cups (basically enough to make it go around in your blender, you decide how much based on how thin or thick you like it.) If you use juice, just use a small amount and supplement with water. Yogurt will make it thicker, so use some water to thin it out.
- Coconut water
Protein (Add this at the end or it will make your smoothie fluff up too much, it just needs a few second in the blender). Stay away from the flavoured powders as they contain LOTS of sugars.
- Whey protein (100% whey protein concentrate isolate) Natural flavour
- Veggie Protein (vegetarian based protein powder) Natural flavour
- L-Glutamine (if this is a pre or post workout shake)
Extras: Oatmeal, avocado, Bee pollen, fish oils (add fish oils at the end)
Baked Oatmeal Recipe
This is a recipe I adapted from an old Amish recipe that my friend shared with me. The original recipe had ridiculous amounts of sugar as well as some other unnecessary calories. I adapted it slightly every time I made it and am happy with my final result (that is why I am sharing it with you now!). I now make a completely sugar free option which tastes great (with a tiny bit of Maple Syrup drizzled over it). I make this weekly and then we have the leftovers in the fridge for a week for everyone to partake. The traditional way this is served is warm, in a bowl with milk and Maple Syrup on it. Everyone in the house prefers a different way of eating it, but everyone enjoys it. It is like a warm Oatmeal muffin, just way better for you!
• 2 cups milk (in my attempt to decrease the amount of cow’s milk products we consume, I make my own coconut milk, it only takes 2 minutes.)
Coconut Milk - Place ½ cup unsweetened shredded coconut and 2 cups hot water in a blender, blend on high for 2 minutes. Let cool before adding to recipe.
• 4 eggs
• ½ cup oil (melted Coconut or Grapeseed oil)
• ½ cup Applesauce
• 2 tsp Vanilla Extract
Beat eggs by hand in a large bowl and then add the rest of the wet ingredients. Then add dry ingredients incorporating them one at a time.
• 4 tsp Baking Powder
• 2 tsp Unrefined Sea Salt
• 1 Tbsp Cinnamon
• 6 cups of large Oatmeal Flakes
Now add 2 cups of your favourite fruit or berries. Our house favourite is raspberries. I use the frozen raspberries so we always have them on hand.
Place Oatmeal in a greased 9 x 12 glass baking dish and bake at 350F for 45 minutes.
Serve warm with milk and Maple syrup or eat it plain!
NOTE: I make it the night before and leave it in the fridge overnight so I can just pop it in the oven in the morning. Feel free to half this recipe and cook it in a 9x9 dish if the quantity is too large.
I heat up a leftover serving on my stovetop by breaking up a piece into a cast iron pan and cover it with a lid. It only takes a few minutes.