Bone Building Oatmeal
1 cup oatmeal
1/2 cup nut milk
1 tbsp Protein powder
5 dried, chopped apricots
1 tbsp chopped nuts
1 Mix protein powder and nut milk into cooked oatmeal.
2 Top with apricots and nuts.
Bone Building Smoothie
500ml nut milk
2 tbsp honey
2 tbsp protein powder
1 cup spinach
1 cup blueberries
1 Put all ingredients in a blender with a cup of ice and blend.
1 cup cooked quinoa
½ tsp cinnamon
½ cup berries
2 tbsp hemp seeds
½ cup – 1 cup milk of choice (rice, almond, coconut, hemp)
1 Put the quinoa in a bowl
2 Add the cinnamon, fruit and seeds and mix until evenly distributed
3 Top with choice of milk
1 tsp salt
4 garlic cloves
2 cans chick peas
2/3 cup tahini
¼ cup fresh lemon juice
¼ cup fresh parsley
1 bunch of basil
1/2cup olive oil
2 tbsp Toasted pine nuts
1 Mince and mash the garlic to a paste and add salt. Puree the chick peas witht he garlic paste, tahini, lemon juice, 1/4 cup of the olive oil and 1/2 cup water until the hummus is smooth and add salt too taste. If necessary, add water to thin the hummus to the desired consistency.
2 In a food processor, puree the remaining 1/4 cup oil with parsley until the oilis bright green and the parsley is minced.
3 Place the hummus in a serving dish and smooth the top. Drizzle the hummus with the parsley oil and sprinkle with pine nuts.
4 Serve with vegetables.
Spinach salad with herbs, goat cheese and cashews
300g baby spinach
125 ml cilantro leaves
259ml parsley leaves
1 garlic clove, minced
½ tsp Dijon mustard
75ml olive oil
Salt to taste
250 g goat cheese, crumbled
50 ml chopped basil
250 sherry vinegar
125 ml cashews coarsely chopped
1 Combine spinach with herbs.
2 Prepare dressing: whisk vinegar with garlic, mustard and salt. Mix in olive oil.
3 When ready to serve, add dressing, sprinkle with cashews and goat cheese.
Savory Bean Burger
(Source: Alex Borgia)
2 tablespoons extra virgin olive oil, plus more for cooking the burgers
1/4 cup diced onion
1/4 cup chopped carrot
1 celery stalk, chopped
2 garlic cloves, chopped
1/4 cup sunflower seeds
1 15-ounce can kidney beans, drained and rinsed
2 tablespoons shoyu
1 teaspoon dried basil leaves
1 teaspoon dried oregano
1/2 cup bread crumbs, divided
salt & freshly ground black pepper
1 Heat the oil in a medium skillet over medium flame.
2 Add the onions, carrot, celery and garlic. Cook 5-7 minutes, until the vegetables are softened.
3 Place the sunflower seeds in a food processor and process until floury.
4 Add the beans and vegetables and process until smooth, stopping to scrape down sides of the processor if necessary.
5 Add the shoyu, basil, oregano, 1/4 cup of bread crumbs, a pinch of salt and a sprinkling of black pepper, and
6 pulse to combine.
7 Transfer the mixture into a small bowl. Cover and refrigerate for 1/2 hour to firm the mixture.
8 Divide the mixture into 4 equal portions and form into patties.
9 Spread the remaining 1/4 cup breadcrumbs in a small shallow bowl. Gently press each burger into the crumbs to coat evenly on both sides.
10 To sauté: Fill the bottom of a medium sized non-stick skillet with oil and warm over medium-high heat until your hand held 1-inch above the top feels hot.
11 Add the burgers and cook until browned, about 2 minutes per side.
12 To bake: Preheat the oven to 375-degrees. Place the burgers on a parchment-covered baking sheet and brush
with oil on each side. Bake for 10 minutes, flipping once halfway through
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