Have you ever had a bowl of store-bought cereal in the morning and heard your stomach growl an hour later? That is because your cereal is probably low in protein, fiber, and overall nutrition. Most breakfast cereals are high in simple carbohydrates, fats, and loaded with added sugar. Even if you look at the nutrition label of a “healthy” cereal, you may be surprised to find that there is nothing healthy about it.
The complex super grain quinoa (pronounced keen-wa) is considered a complete protein, which is an outstanding source of essential amino acids. The fiber and slow-releasing carbs in quinoa will keep your stomach feeling feel, and your blood sugar stable so you won’t get that usual after cereal crash. Chia seeds add a dose of omega-3 and are loaded with both soluble and insoluble fiber.
Maple Quinoa Cereal
Makes 3 servings (1/2 cup each)
1 1/2 cups cooked quinoa
1 Tbsp chia seeds
2 Tbsp pure maple syrup
3/4 tsp cinnamon
1 tsp vanilla
Preheat oven to 375 degrees. In a large bowl, combine all ingredients and mix together. Line a baking sheet with parchment paper (do not use wax paper. Trust me, I tried it and it failed!) and pour the batter onto the paper. Flatten smooth with a spatula until batter is a thin sheet (about ¼ inch thick). Bake for 25 minutes, flip (it’s ok if the sheet of quinoa breaks into smaller pieces at this time), and bake for 25 more minutes (about 50 total) to ensure that both sides are baked evenly. Remove from oven when cereal is slightly golden brown. Allow cereal to cool, and then break into small cereal sized flakes. Enjoy with almond milk and fresh berries or fruit!
Since I am usually cooking for myself, sometimes I like to make my meals as a single serving. This ensures that I will eat the perfect serving size and will not be tempted to go back for seconds. Most cookbooks contain recipes that have many servings, and sometimes it can be overwhelming to purchase and make such large amounts of food. I like to offer single serving recipes to my readers who like me are only cooking for themselves and do not have families to feed. Of course, all recipes could easily be doubled to make more servings as you wish.
Lemon Garlic Couscous (vegetarian/vegan)
1/2 cup cooked whole-wheat pearl couscous
1/2 cup cooked chickpeas/garbanzo beans
1 cup asparagus (about 8 stems)
1 cup broccoli
1 Tbsp extra virgin olive oil
1 Tbsp lemon juice
1/2 clove garlic
Cook couscous to package directions. Chop broccoli and asparagus into 1 inch sections. Place vegetables in a microwave safe bowl, cover, and let them steam in the microwave for roughly 2 minutes.
In a blender (I used my magic bullet) combine garlic, olive oil, and lemon juice. Blend until Smooth.
In a separate bowl, combine couscous, chickpeas and vegetables. Add the dressing to the bowl and mix until couscous, chickpeas, and veggies are evenly coated.
The Rabbit Food Pyramid Breakdown
Produce: asparagus and broccoli
Whole Grain: whole-weat couscous
Plant Based Fat: olive oil
My obsession with Chef AJ’s recipes is still going strong! I’m quite positive I will make everything out of her book.
Her “It’s Easy Being Green Smoothie” is on my top 3 list of green smoothies.
My obsession began with my first green smoothie called the “Glowing Green Smoothie” by LA Nutritionist Kymberly Snyder. After my first experience of blended green goodness, I tried countless different recipes varying from sweet to rather savory and well… green tasting. I think I’m going to have to do a comparison post with my favorite green smoothie recipes in the future!
The great thing about green smoothies is that they are filled with vitamins and minerals to keep you energized and healthy, but unlike a juice, the fiber from the fruits and vegetables still remains, which helps to keep you fuller longer!
This smoothie is more on the sweet side, which is a great intro smoothie for someone who wants to try, but is a little hesitant.
It’s Easy Being Green Smoothie:
Recipe by Chef AJ
1 cup fresh orange juice
1 cup almond milk
1 bunch kale
2 frozen ripe bananas (peel and freeze beforehand)
2 cups frozen mango
about 1 cup of mint leaves (start with less and add to taste)
Start off by combing orange juice and almond milk with kale and blend until smooth. Then add the frozen banana, mango, and mint leaves.
Blend until thick and smooth, pour into 3 glass jars and enjoy. Store leftovers in the fridge for up to 2 days.
My days have been getting busier and busier and sometimes I barely have time to make breakfast before leaving the house.
Instead of skipping breakfast (which is a major no no for me), I have found the perfect solution; Overnight Oats.
Not only have I found my match for the best grab and go breakfast, but this also gives me something to do when I am up late at night with nothing to do.
Overnight Oats are easy to prepare and don’t require any cooking or mess! It does’t get much better than that!
Todays oats were a creamy mix of cinnamon vanilla and almond served with a juicy pink lady apple.
1/4 cup whole rolled oats
1/4 cup unsweetened almond milk
1/2 Tbsp chia seeds
1/2 tsp vanilla extract
1/2 tsp cinnamon
Combine all ingredients in a jar and refrigerate overnight.
Open up in the morning and enjoy!
The Rabbit Food Pyramid Breakdown
Whole Grain: whole rolled oats
Protein: almond milk
Plant Based Fat: chia seeds
After attending Chef AJ’s cooking class last Sunday, I was dying to try one of her recipes and definitely craving some kale.
I went for the “Hail To The Kale” salad, which was the original dish I had tried at Whole Foods before discovering Chef AJ!
Hail To The Kale Salad
Recipe by Chef AJ
2 large heads of curly kale
1/4 cup slivered almonds
1/4 cup raisins
1 cup raw almond butter (unsalted/unsweetened)
1 cup coconut water (I use O.N.E.)
1/4 cup fresh lime juice
2 cloves garlic
3/4 oz. fresh ginger (approx 1″)
2 tablespoons low sodium Tamari or low sodium soy sauce
4 pitted Medjool dates
1/2 tsp red pepper flakes
Chop the kale and set aside in a large bowl.
In a high powered blender, combine all dressing ingredients and blend until smooth and creamy.
Massage about 1/2 cup of the dressing onto the kale (more or less depending on your taste).
Toss with slivered almonds and raisins and serve.
Store excess dressing in a jar and refrigerate.
Chef AJ’s recipe doesn’t call for raisins, but I thought they were the perfect chewy addition to this creamy salad.
As Chef AJ says “Like a woman, this salad gets better with age.” I have to agree, I love to let the kale marinade in the dressing overnight in the refrigerator. It is twice as good the next day!
This recipe makes a large amount of dressing.
I was able to coat my 2 heads of kale, and fill an entire mason jar for future salads.
This dressing is a great staple to have in your fridge for veggie dipping and quick salads.