Everyday Smoothie Recipe

everyday smoothie recipe

Smoothies are quick, easy, delicious, and nutritious! I use this everyday smoothie recipe all. the. time. Before or after workouts, and for a meal replacement when I am on the go.

Smoothie, healthy, breakfast, fruit, vegetarian, gluten free

Ingredients:

1 cup unsweetened non-dairy milk (Cashew, almond, coconut, flax)
1 scoop protein powder
1 scoop greens powder
1/2 tsp fish oil
1/8 tsp probiotic
1/2 cup frozen berries
1/2 cup spinach
Optional: ice

Directions:

  1. Add ingredients to blender or bullet
  2. Mix and enjoy!

Smoothie

Gluten and Dairy Free Vegetable Egg Bake

vegetable egg bake

Hopefully you will be spending a fair amount of time in your PJs this weekend (say “no” to black Friday! ;)). After a big turkey dinner, this is a great breakfast for one of those relaxing mornings over the weekend. You can save the left overs for breakfast during the week too. This gluten and dairy free vegetable egg bake recipe uses fresh herbs (which I love) for loads of flavor without the calories.

I have to give my sister and chef of the family, Erin, a shout out because she really is the one who came up with this recipe. Disclaimer: we used goat and cheddar cheese in the pictures below, but this can easily be dairy free by leaving off the cheese. Veggies, fresh herbs, eggs, and a little water are all you need. Let me know what you think!

Egg bake, holiday, nutrition, recipe, healthy, weight

Serves: 6 people, Prep time: 20 minutes, Cook time: 40 – 45 minutes

Vegetable Egg Bake Ingredients:

1. Fresh thyme

2. Fresh basil

3. Fresh rosemary

4. Fresh sage

5. Fresh Chives

6. 1 dozen free range omega-3 eggs

7. 2 tbsp water

8. 8 White Mushrooms

9. 1 bunch of Asparagus

10. 10-12 Cherry tomatoes

11. Olive oil

Directions:

Pre-heat oven to 375 degrees

Chop the mushrooms and quarter the tomatoes.

Remove the woody end of the asparagus (if you snap the asparagus toward the bottom of the stem, there will be a natural break) and throw away. Cut remaining asparagus into 3 inch pieces.

Lightly sauté the mushrooms, tomatoes, and asparagus. They don’t need to be cooked all the way.

Spray bottom of a 8×11 inch pan with Pam. Place asparagus in a single layer covering the bottom of the pan and then add mushrooms and tomatoes.

Rosemary, egg bake, breakfast, herbs

Chop up the herbs until you have about 1 cup total

Mix the 12 eggs and water together. Add herbs to the mixture. Add pepper and light salt if desired.

Pour egg and herb mix over the veggies in the pan

*Optional: Sprinkle cheese on top (we used half cheddar and half goat cheese)

Cook at 375 degrees for about 40-45 minutes until egg is cooked through

Serve immediately. Enjoy!

Thank you for reading. I hope you have a fantastic Thanksgiving! Gobble gobble 🙂

Your friend,

Dr. Katie

Naturopathic Doctor practicing in Edina and Woodbury, MN.

Quinoa for Breakfast

quinoa for breakfast

Quinoa, grain, health, nutrition, holistic, naturopathic

I know, I know, it sounds crazy, but quinoa for breakfast is a great change from oatmeal! The recipe is best with bananas, but blueberries or raspberries are good too. Get creative or use what is in the fridge!

Ingredients:

  • 1/3 cup Quinoa – see tip below!
  • 1 cup water
  • 1 cup milk – unsweetened almond or coconut are best
  • 1/8 tsp cinnamon
  •  ½ banana – sliced

Directions:

  1. Add Quinoa and water to pan and bring to a boil
  2. Reduce heat to low and cook for 10 minutes
  3. Strain water and add milk
  4. Cook on med-low heat
  5. Add cinnamon and bananas
  6. Cook until quinoa is clear and serve immediately

There you have it — a delicious quinoa for breakfast recipe!

Tip:

Quinoa has become famous for being “high in protein”. This isn’t entirely true… or false. Quinoa is the only grain that contains all the essential amino acids, making it great for vegetarians. However, quinoa has 1 more gram of protein per ½ cup than oatmeal does. Quinoa should still be considered a grain and is a great alternative to wheat and oatmeal so eat up!

Healthy and Easy Pancakes With Eggs AND Oatmeal

healthy and easy pancakes with eggs and oatmeal

breakfast, healthy, health, nutrition, weight loss, hormones, natural, holistic

There are so many reasons to love this recipe for healthy and and easy pancakes. Yes, it’s healthy. And easy. But’s it’s also high in protein, and did I mention that its delicious!!? The eggs make this high in protein, and adding nut butter will increase the protein even more. I started making this 7 years ago and it never gets old! It only takes 5 minutes to make and kids will love it too. Have fun with the toppings, just make sure they do NOT contain high fructose corn syrup. My favorite topping is peanut butter and raw honey! Apple sauce, jam, nut butter, maple syrup, or honey are other great options.

Healthy and Easy Pancakes With Eggs AND Oatmeal

Ingredients

2 organic Eggs

1/4 cup of Old Fashioned Oatmeal (If avoiding gluten, be sure the oats say “gluten free” on the label)

1/8 tsp Cinnamon

Small amount of olive oil

Directions

1. Mix eggs, oats, and cinnamon together

2. Pour small amount of olive oil into non-stick pan

3. Pour mixture into pan

4. Cook on medium heat for 3-5 minutes

5. Flip pancake when first side is cooked – will flip easily when done

6. Top with your choice: peanut butter, almond butter, honey, maple syrup, apple sauce, jelly

7. Serve immediately

Servings: 1

There you have it — our recipe for healthy and easy pancakes!

Eggs

Free-range, organic, Omega-3 eggs are the best eggs to use, but are a little $$ so be sure to eat the yolk because that’s where the omega-3 is! Omega-3 and omega-6 oils are essential fatty acids found mostly in fish and meat respectively. Generally we consume too much omega-6 oils and not enough omega-3 oils. Free range eggs have a 1:1 ratio of Omega-6 to Omega-3 (much healthier ratio); whereas commercial eggs have a 19:1 ratio (yikes).  The egg yolks pack added protein, healthy fats, calcium, vitamin D, folate, and selenium.

What about cholesterol in eggs you might ask ~ its true that eggs are high in cholesterol, but if your cholesterol is normal the egg yolk will prevent your body from making more cholesterol. If you are concerned, buy the omega-3 eggs, because they help lower cholesterol or substitute 1 egg white per yolk.