Powered by a Nourishing & Energizing BreakFast

Did you know that the way we Break our Fast greatly determines how we feel throughout our day?

I am in love with this Nourishing & Energizing Whole Food Plant Based Smoothy! 

Highest absorption and freshness of Protein, Vitamins, Minerals, Omegas,... Ready in less than 2min! Take it anytime! I love it for BreakFast! 

Look at this vibrant healthy color from the Super Blue Pigment (Phycocyanin) of The Best Spirulina*. 

Ingredients (organic if possible)
30 Bits of Spirulina*

2-3 tbsp Hemp seeds

2-3 tbsp Flax seeds

1-2 drops of Lemon or Lime Essential Oil**

1 tbsp Goji berries

1 pitted Date

1/2 - 1 cup Blueberries 

1 cup Leafy Greens of choice (kale without steam, spinach, arugula...)

1.5 cup filtered water 

Directions

Blend in a high speed blender, just until smooth. Enjoy and feel the difference!

Spirulina* - QUALITY MATTERS! If you desire ALL the benefits of Spirulina, the most Nutrient Dense FOOD on hearth, endorsed by United Nations & Nasa ("Spirulina has1000x Nutitional Value of Fruits & Vegetables"), choose the BEST QUALITY with 20% discount code GATHER2NOURISH at EnergyBits.com. 

Essential Oil** - QUALITY MATTERS! If you desire the best benefits of Pure Therapeutic Grade Essential Oils, I recommend: my.doterra.com/gather2nourish

Recipe Author: Patricia Moreira Turner

Você sabia que a maneira como quebramos o nosso jejum matinal, determina muito como nos sentimos ao longo do dia?

Eu sou apaixonada por esse batido nutritivo e energizante à base de alimentos integrais e plantas! Máxima absorção e frescor de proteínas, vitaminas, minerais, ômegas... Pronto em menos de 2 minutos! Pode ser consumido a qualquer hora! Eu adoro para o pequeno-almoco!

Veja essa cor vibrante e saudável do Super pigmento azul (ficocianina) desta Spirulina*.

Ingredientes (biologicos, se possível):

• 30 pedaços de Spirulina*
• 2-3 colheres de sopa de sementes de cânhamo
• 2-3 colheres de sopa de sementes de linhaça
• 1 gota Oleo Essencial* de limao ou lima
• 1 colher de sopa de goji berries
• 1 tâmara sem caroço
• 1/2 a 1 xícara de mirtilos
• 1 xícara de folhas verdes à escolha (couve sem talo, espinafre, rúcula...)
• 1,5 xícara de água filtrada

Modo de preparo: Bata no liquidificador de alta velocidade até ficar bem homogêneo. Bom apetite e sinta a diferença!

Spirulina* - Se você deseja TODOS os benefícios da Spirulina, o alimento mais denso em nutrientes da Terra, aprovado pela ONU e NASA ("A Spirulina tem 1000 vezes o valor nutricional de frutas e vegetais"), escolha a MELHOR QUALIDADE com 20% de desconto usando o código GATHER2NOURISH no site EnergyBits.com.

Oleo Essencial* - A QUALIDADE IMPORTA! Se deseja os melhores benefícios dos Óleos Essenciais Puros de Grau Terapêutico, eu recomendo: my.doterra.com/gather2nourish

Autora da receita: Patricia Moreira Turner

Blueberry Buckwheat Breakfast Muffins

 Blueberry Buckwheat Breakfast Muffins

Blueberries (or any berries, for that matter) are among the most nourishing and powerful plant foods to include in a heart-healthy diet. They contain a compound known as anthocyanins, which have been found to reduce the risk of cardiovascular disease. When paired with buckwheat — a fiber-rich pseudo grain — you’ve got a heart-loving combination that you’ll be excited to devour! Blueberry Buckwheat Breakfast Muffins, loaded with vitamin C, antioxidants, protein, and fiber, pack a hearty dose of plant-based nutrition that is uniquely satisfying and fun to eat!

Serves: 6
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Ingredients

Dry Ingredients

• ½ cup organic buckwheat flour
• 6 Tbsps almond flour
• 2 Tbsps flax meal
• 1 tsp baking powder
• ¼ tsp salt (optional)

Wet Ingredients

• ½ cup banana (mashed)
• ¾ cup plant-based yogurt (unsweetened)
• 3 Tbsps maple syrup (or date paste, link in Chef’s Notes)
• 1 tsp vanilla extract
• ¾ cup blueberries
• ½ cup walnuts (optional)

Directions

1. Preheat the oven to 350 degrees F and prepare muffin tin with paper liners or use silicone muffin cups.
2. Add dry ingredients to a large bowl and mix to combine.
3. Add wet ingredients to a medium bowl and whisk until combined.
4. Transfer the wet ingredients to the dry ingredients and stir to combine. Don’t overmix.
5. Fold in the blueberries and walnuts, if using.
6. Fill muffin tins ¾ of the way full.
7. Bake for 20 minutes or until golden brown on top.

Chef's Notes

Substitutions
Substitute oat flour, spelt flour, or whole wheat flour for buckwheat flour or almond flour.

Substitute quinoa flour for buckwheat or almond flour. Just note that quinoa flour absorbs more moisture, therefore you may need to add an additional tablespoon of yogurt.

Instead of blueberries, add another berry of choice.

Substitute unsweetened organic applesauce for mashed banana.

Nut-Free
Substitute sunflower or pumpkin seeds for the walnuts.

Substitute oat flour for almond flour.

Flour-Free Substitute
Sorry, BLE friends, we don’t have a flour substitute for this recipe.

Whole-Food Sweetener
Use date paste in place of maple syrup.

Storage
Store leftovers in an airtight container in the refrigerator for 5–7 days or freeze for up to three months.

From: Food Revolution Network

Plant-Based Yogurt

Ingredients

2 cups cashews (soaked and drained overnight or for 4–6 hours)

2 tsp organic apple cider vinegar

2 pinches salt (optional)

1 cup water

2 sachets of doTERRA PROBIOTIC POWDER

Directions

1 First, rinse your soaked cashews well.

2 Add all ingredients, except the yogurt and the probiotics, into a high-speed blender or food processor.

3 Blend until super creamy (about 2–3 minutes) and all cashews are completely blended. This is done best in a high-speed blender, however, if you do not own a high-speed blender then you can simply blend for a longer period of time until the cashews are creamy and smooth.

4 Pour the cashew cream into a sterilized glass jar or bowl (a hand washed or dishwasher washed then dried, glass jar or bowl will do).

With a wooden spoon or silicone spatula, stir in the probiotics. *Important: do not use a metal spoon or utensil as it inhibits the growth of bacteria.

5 Cover the jar or bowl with a piece of cheesecloth or a clean, dry paper towel. Secure with a rubber band.

6 Allow to ferment for 24–48 hours:

If you live in a warm climate, you can simply leave the yogurt at room temperature and test it in 24 hours to see if it’s done (you’ll know by the tangy flavor). If it’s not done then let it sit for another 24 hours - 48 hours might be the magic time frame.

If you don’t live in a warm climate then place the yogurt in your oven with the oven light on. Do not heat the oven and don’t place the yogurt inside immediately after you’ve cooked something as extreme heat will destroy the probiotics.

If you have an Instant Pot, Carefully place the jars into the bottom of your Instant Pot (not on the rack). Lock the lid, make sure the vent is sealed, and press the Yogurt button. Set it for 14 hours.

7 Keep the yogurt in the refrigerator for 5–7 days or in the freezer for up to 30 days.

Troubleshooting

Why isn’t it tangy? It’s possible that the yogurt wasn’t at the right temperature (68–78 degrees at room temperature).

What if the yogurt is runny? It may be a temperature issue again or perhaps too much starter (store-bought yogurt) was added. More starter yogurt doesn’t mean a better outcome. In fact, more starter can crowd the bacteria, leaving no room for growth, causing a runny product. It’s tempting but stick to the recommended amount of yogurt to add.

Why is it clumpy? Culturing yogurt for too long, at too high of a temperature, or with an unreliable or compromised starter culture can cause the yogurt to separate or turn lumpy.

Why is the yogurt so sour? It may have cultured for too long of a time or in too high of heat. With the next batch of yogurt, try a shorter time period.

Why is the yogurt grainy or gritty? You might want to soak your cashews for longer next time or blend for a longer period of time.

How do I know if the yogurt is still good to eat? If it has a slightly sour smell or taste, this is normal. If it smells bad or you see signs of mold, it's time to dump it. Of course, use your judgment and err on the side of safety.

How to use the yogurt

Add it to a smoothie in place of plant-based milk or yogurt to get creaminess and the probiotic benefit.

Drizzle it on fresh fruit or granola.

Drizzle it on tacos.

Use it as a fruit dip.

Add your favorite nuts and seeds on top for a protein, fiber and probiotic-filled plant-based snack.

Adapted from: Food Revolution Network

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Plant-Based Milks

Plant-based milks are great non-dairy, non-soy alternative and they're super healthy! They’re convenient, delicious and portable. Plus they’re bursting with health benefits. Packed with healthy monounsaturated and polyunsaturated fats, protein and fiber, they’ll help curb your appetite, keep you regular, and help to maintain healthy gut bacteria.

You can make a variety of plant-based milks by blending raw nuts and seeds, with water. Homemade milks are fresh, free of additives and preservatives, and you can experiment with different kinds of nuts and seeds.

Seed milks are a little cost effective than nut milks, so a great alternative for those on a budget or if nut allergies are in your family!

Add this as a base to your smoothies, oatmeal, chia puddings or drink a glass on its own!

Important note about SOAKING: Soaking nuts, seeds and grains allows enzyme inhibitors to be released, making them easier to digest and enhances nutrient bio-availability. Soaking them also makes them easier to blend and results in a creamy consistency that is like milk. Most nuts generally require 7 - 12 hours or overnight of soaking time for optimal results. Discard the soaking water and thoroughly rinse with fresh water.

PUMPKIN SEED MILK

Pumpkin seeds are high in minerals such as magnesium, phosphorus, manganese, zinc, iron, copper and essential fatty acids! 

Ingredients 

• 1 cup pumpkin seeds (soaked overnight)
• 6 cups filtered water
• 3 pitted dates 

Directions

1. Drain your soaked pumpkin seeds.
2. Combine all ingredients in the blender 
3. Blend well for 30 seconds to 1 minute until milk is smooth and creamy.
4. Optional to strain through a nut milk bag or pour straight into glass bottles for storage in the fridge if you don't mind the pulp in your milk.

https://www.gaia.com/share/ckp99ctgm001r0io35luk2l5h?language[]=en&utm_source=share

SUNFLOWER SEED MILK

Sunflower seeds are a great source of protein, fibre, essential fatty acids, calcium, iron, zinc, magnesium, potassium, manganese, selenium and vitamins B & E. Similar to pumpkin seeds, sunflower seeds contain high levels of tryptophan with is great for alleviating stress. 

Ingredients 

• 1 cup sunflowers seeds (soaked overnight)
• 6 cups filtered water
• 2 pitted dates 

Directions

1. Drain your soaked sunflowers seeds.
2. Combine all ingredients in a high speed blender. 
3. Blend well for 30 seconds to 1 minute until milk is smooth and creamy.
4. Optional to strain through a nut milk bag or pour straight into glass bottles for storage in the fridge if you don't mind the pulp in your milk.
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7. CASHEW MILK

Cashew milk is a creamier version of the popular almond milk. Cashew offers many vitamins and minerals such as zinc, phosphorus, iron, manganese, copper and is particularly rich in Vitamin E making them a great addition to your diet to protect and nourish your skin from the inside out.

Ingredients

• 1 cup cashews (soaked overnight)
• 4 cups filtered water
• 2 pitted dates

Directions

1. Drain and rinse soaked cashew nuts.
2. Combine all ingredients in a high speed blender.
3. Blend well for 30 seconds to 1 minute until milk is smooth and creamy.
4. Optional to strain through a nut milk bag or pour straight into glass bottles for storage in the fridge if you don't mind the pulp in your milk.

1. BRAZIL NUT MILK

Brazil nut milk has quickly become a favorite of ours due to these nuts' unbelievably amazing nutrient profile. One of the richest sources of selenium in the food world, making them a great addition to your diet to help boost your immune system. They also contain a complete amino acid profile making them a great plant-based protein source.

Ingredients

• 1 cup brazil nuts (soaked overnight)
• 4 cups filtered water
• 2 pitted dates

Directions

1. Drain and rinse soaked brazil nuts.
2. Combine all ingredients in a high speed blender.
3. Blend well for 30 seconds to 1 minute until milk is smooth and creamy.
4. Optional to strain through a nut milk bag or pour straight into glass bottles for storage in the fridge if you don't mind the pulp in your milk.

Adapted from: Food Matters

Almond Flour Bread

Ingredients

(use organic ingredients where possible)

• 2¼ cups blanched almond flour
• ¼ cup ground flaxseed
• ½ tsp baking soda
• ½ tsp fine texture sea salt (such as Real Salt)
• 5 eggs
• 1 tbsp extra virgin olive oil
• 1 tbsp apple cider vinegar

Directions

1. Preheat the oven to 340°F.
2. In a food processor, combine the dry ingredients and pulse them until well combined, about 10 pulses.
3. Add the wet ingredients and mix until well combined, about 30 seconds. Scrape down the edges.
4. Pour dough (will be like a very thick batter) into a greased 9×5 bread pan; there will be enough to fill the pan about halfway up.
5. Bake for 30-35 minutes, or until a toothpick comes out clean from the center.
6. Let cool in the pan for 30 minutes before serving.

Adapted from: Elizabeth Eats

Pancakes (basic recipe)

Easy and delicious!

INGREDIENTS
1 cup whole wheat flour

2 tsp baking powder (optional)

1/4 tsp salt (optional)

1 egg 

1 mashed banana or you can use 1/2 cup apple sauce

1 cup plant-based milk

Mix all the ingredients.

Grease the pan since there is no fat in the recipe.

Enjoy!

Waffles

These waffles with no sugar, no oil and no refined carbs, are delicious! But you need to have a good waffle maker!

INGREDIENTS

1. 2 flax eggs (2 tablespoons of ground flaxseeds with 6 tablespoons of water)
2. 2 cups of rolled oats
3. 2 cups of unsweetened non-dairy milk (eg. soy or almond milk)
4. 1 ripe banana
5. 1 medium apple
6. Cinnamon
7. Lemon juice
8. Maple Syrup
9. Peanut or almond butter (optional)

INSTRUCTIONS

1. In a small dish add ground flaxseed & water, shake or stir, and let set for 3 minutes
2. Then add all ingredients into a blend and blend for 15 - 20 seconds
3. Pour waffle batter into a waffle maker
4. Meanwhile, dice apple & add to a medium size bowl
5. Sprinkle with cinnamon and lemon juice. Mix together
6. Top waffles with cinnamon apples and drizzle with maple syrup
7. Add almond or peanut butter for a boost of protein (optional)

Adapted from: Megan Roosevelt - Healthy Grocery Girl

Polenta

Today, I made polenta for the first time for breakfast and we really enjoyed it!

INGREDIENTS
1 cup polenta (organic coarsely ground cornmeal)
3-4 cups water
1 apple, diced (peel if not organic)
1 pear, diced (peel if not organic)
1-1/2 cup raisins
1-1/2 cup soy or other nut milk

INSTRUCTIONS
In a medium saucepan mix polenta with 3 cups water.
Cook on high heat until it starts to boil, than turn down to low.
Stir regularly. If starts to get dry and sticky, add a little more water. Cook for about 20 min.
Add all fruit and cook another 5 min.
Serve hot. Top each bowl with vegetable milk.

Fall Pancakes

I created today this recipe, which turned out surprisingly delicious! Enjoy a healthy and tasty fall :)

Ingredients

1 cup oats flour 

½ cup brown rice flour or sorghum flour

1 Tbsp tapioca flour 

1 tsp baking powder

2 tsp cinnamon

½ tsp nutmeg

½ tsp ground ginger

dash of sea salt
2 cups soy milk

½-1 cup pumpkin puree

coconut oil for cooking

Instructions

Combine all of the dry ingredients into a mixing bowl.

Mix the soy milk into the dry ingredients, followed by the pumpkin puree.

Spoon about ½ tbsp coconut oil onto the skillet, and spread it out.

Turn stove flame to medium.

Scoop ¼-½ of pancake batter onto the skillet.

Cook until you see the bubbles forming (about 3 minutes), then flip and cook another 2-3 minutes. Continue with the rest of the pancakes.