Breakfast Menus

Breakfast - Oatmeal - 2 Servings
1 cup of decaffeinated tea or coffee
6 ozs. apple juice all natural unsweetened 
1 cup of oatmeal (not instant) with 1/4 cup of chopped apples or berries, 
2 tablespoons raisins, 1 tablespoon walnuts or pecans and a pinch of cinnamon

Preparation:
1.   In a 1 quarts sauce pan over high heat, bring the water to a boil. Stir in the oatmeal and allow water to return to a boil.
2.   Reduce heat to low and cook for two minutes - stirring often.
3.   After two minutes, turn off heat. Stir in the desired fruit, raisins, and spices. Let stand until fruit pieces soften - about 5 minutes -
stirring occasionally.
4. Divide hot cereal evenly among 2 bowls. Serve with soy milk, coconut milk or almond milk if desired. 

Breakfast - Smoothie - 1 Serving 
2 handfuls of collard greens, kale, spinach, spring greens or swiss chard 
put at least 2 cups of fruit, such as apple, banana, blackberry, blueberry, seedless grapes, kiwi, mango, nectarine, organs, pear, peach, pear, pineapple, raspberries, strawberries or watermelon
add 1/4 cup of one but not more than two of the following: chi seeds, flax seeds, hemp seeds, pumpkin seeds, sunflower seeds, goji berries, acas berries
1 cup of coconut water 
1/2 cup of unsweetened coconut milk or almond milk mix in blender until smooth, (NutriBullet: User Guide & Recipe Book, 2013, p. 41).

Breakfast - Apple and Oat Porridge 
4 cups water
11⁄2 cups oat bran (not oatmeal)
1 large apple - peeled/cored and
chopped into very small pieces 1/3 cup raisins

Preparation:
1. In a 2 quarts sauce pan over high heat, bring the water to a boil. Stir in the oat bran and allow water to return to a boil.
2. Reduce heat to low and cook for two minutes - stirring often.
3. After two minutes, turn off heat. Stir in the apple, raisins, and spices. Let stand until apple pieces soften - about 5 minutes
stirring occasionally.
4. Divide hot cereal evenly among 4 bowls. Serve with soy milk, coconut milk or almond milk if desired.


Blueberry and Spinach Flax Smoothie - Serves 2
2 cups unsweetened almond or coconut milk
2 tablespoons ground flax seeds
1 scoop unsweetened protein powder
1 cup spinach
1/2 cup fresh or frozen blueberries
1/2 cup crushed ice

Process first five ingredients in a blender.  Add ice and process until smooth, (Warren, Amen, & Hyman, 2013, p. 306).

Chia Coconut Brown Rice Breakfast - Serves 3-4
1 cup cooked brown rice
2 ounces dry chia seeds
2 cups coconut milk
2 tablespoons coconut flakes

Combine ingredients in a container, and refrigerate at least one hour.  Enjoy warm or cold, (Warren, Amen, & Hyman, 2013, p.308).

Chia Coconut Oatmeal
1 cup steel cut or old-fashioned oats
2 ounces dry chia seeds
2 cups unsweetened coconut milk 
1 teaspoon stevia extract
2 tablespoons unsweetened coconut flakes

Soak Oats and Chia Seeds in coconut milk overnight.  Before eating, warm oatmeal on a stovetop or cook it for about five minutes until desired consistency.  Stir in stevia, and top it with coconut flakes or shredded coconut.  Enjoy warm.  Tip: Soaking oatmeal overnight is an easy way to make and enjoy raw or steel cut oatmeal (Warren, Amen, & Hyman, 2013, p. 308).

Spiced Oatmeal with Dried Apricot and Walnuts - Serves 4 (1/2 cup)
Prep time: 5 minutes
Cook time: 20 minutes
This quick, heavenly oatmeal is made with steel-cut oats, a favorite because of its distinctive dense texture and high levels of protein, iron, solute fiber—satisfying nutrients that help boost energy.  Make a double batch if you’d like; the oatmeal keeps for up to 5 days in the refrigerator 
1/4 cup walnuts
2 cups water
1/2 cup steel-cut oats
12 dried apricots, cut into 1/4-inch pieces
1 1/2 teaspoons auger-free pancake syrup
1/2 teaspoon ground cinnamon or all spice
Pinch of salt

Heat over or toaster oven to 275 F. Spread walnuts on a baking tray and bake until fragrant and toasted, 8 to 10 minutes.  Roughly chop.  
Microwave instructions: While the nuts are toasting, combine water, oats, apricots, syrup, cinnamon or all spice, and a pinch of salt in an 8-cup microwave-safe bowl (the size of the bowl is important as it must allow the oats to bubble up without spilling over).  Cover with plastic wrap, vent, and cook at full power for 5 to 7 minutes.  Cover with plastic wrap and cook for an additional 5 to 7 minutes.  Stir, replace plastic wrap, and cook for an additional 5 to 7 minutes, until liquid is mostly absorbed Sprinkle with nuts and serve.
OR
Stovetop instructions: Combine water and oats in a medium saucepan; soak overnight.  Add apricots, syrup, and salt and bring to a boil over medium heat.  Reduce heat and simmer, stirring occasionally, until liquid is mostly absorbed, 15 to 20 minutes.  Sprinkle each serving with nuts and cinnamon.