1 8 gram yeast packet
juice from 1/2 lemon
Breakfast is the most important meal of the day, because it sets up your digestive system to burn calories or store them. If you skip breakfast your body will think it needs to store calories for a famine, instead of burn what you consume throughout the entire day. Your body will function on LOW and you’re going to feel tired.
Smoothies take 5 minutes to make and you can take them to go. I find even when my belly doesn’t feel like eating breakfast, because it’s too early and I’m too tired. I can still drink a smoothie, maybe even in the car on my way to work, or at work.
When you make smoothies, the most important part is for it to contain protein, to increase your energy. I always aim for a minimum of 10g of protein per person.
CREATE YOUR OWN SMOOTHIE RECIPE
frozen strawberries frozen blueberries
frozen mixed berries celery
kale or any leafy green
unsweetened coconut milk
unsweetened almond milk cinnamon
Most Important Ingredients contain protein:
soft tofu (non GMO)
almond butter any nuts or nut butter
plant based protein powder
Strawberry Almond Smoothie
2 tablespoons unsalted almond butter
3/4 cup light unsweetened coconut milk
1/2 cup unsweetened almond milk
1/2 cup frozen organic strawberries
2 tablespoon hemp hearts
2 tablespoon chia seeds
With a blender mix everything together until smooth. Enjoy!
Mixed Berry Green Smoothie
1 cup of Kale
1/2 cup of mixed berried
1/2 lime wedge (peeled)
1 cup almond milk
small hand full of walnuts
Mix everything together with a blender until smooth. Enjoy!
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This is the simplest fudge I’ve ever made. It’s very rich and you only need a little to satisfy your sweet tooth. You can feel good about the sugar content, it is just the dark chocolate chips. I just love it, and I think you will too!
Dark Chocolate Fudge
3 cups dark chocolate chips
3/4 cup full fat coconut milk
2 tbls coconut oil
Place chips in large bowl. Combine Coconut milk and coconut oil in microwave safe bowl and microwave until hot, about 1 1/2 minutes. Pour hot mixture over chips and let stand 2 minutes. Mix until totally smooth. Line mini muffin tin with mini liners. Fill each liner to the top. Freeze or refrigerate until set. Store in fridge or freezer. Sprinkle a little sea salt over each if desired. Enjoy!
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When I first decided to clean up my diet I knew I had to add more greens. Kale has built up a reputation of being a “super” green. So I knew I should start eating kale.
I was most intrigued by kale chips, which is now my favourite way to eat kale, but there are many ways to eat kale.
Boiled or Steamed
Wash it, tear it from the stem and throw it in a pot of boiling water. This is the simplest way to eat kale. I will do this with pasta or throw it in with rice as it’s boiling. The kale will take about 5 minutes to cook to be soft and edible. Don’t bother with the stems, they are extremely tough. It’s also good on its own as a side. Cover the bottom of a frying pan with water, bring it to a boil and fill the pan with kale, let it steam until soft, add salt and pepper or any desired seasoning.
You have probably noticed how tough kale is, and maybe you’ve tried to eat it raw and thought this doesn’t seem edible. The secret to eating raw kale is once you have rinsed it clean, torn it away from the stem into bite size pieces and put into a bowl, pour a table spoon or so of olive oil and squeeze half a lemon over it. Massage the oil in with your hands, this actually takes the toughness away. You can than add more salad ingredients to it or just eat it on its own.
This is my favourite, crispy kale chips. A great snack or side dish.
1 bunch of kale
1 table spoons of coconut oil
1 table spoon of sea salt
Preheat oven to 350. Spoon 1 table spoon of coconut oil on a baking sheet and put in oven to melt. Rinse kale and tear into chip size pieces avoiding the hard stem. Bake for 10 minutes, check chips and stir. Bake for 2-5 more minutes. It’s a very fine line between great crispy kale chips and burnt kale chips, watch carefully when returning to the oven.
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If you haven’t had peanut sauce and you like peanut butter, you HAVE to try this. It’s delicious (I get specific cravings for it) and surprisingly easy to make. It was first made for me by family and then I started to get cravings for it and learned to make it on my own.
1 1″ piece of ginger peeled and chopped roughly (doesn’t need to be fine, it’s all going into a blender)
1 garlic clove
1/2 cup peanut butter
2 tablespoons of soy sauce
juice of 1 lime
1/4 – 1/2 teaspoon crushed red pepper flakes
In a blender or food processor blend ginger and garlic together to start until it is finely chopped. Add all other ingredients and 1/3 cup of water. Blend together. If the sauce seems too thick add 2 tablespoons of water, beware of adding too much water. Can be stored in the fridge for a few days, serve at room temperature.
Zucchini Noodle Stir fry
You can use any vegetables you want. The key to good zucchini noodles is using a spiralizer. I’ve tried for the same effect using a cheese grater and it’s weird. Ask around to borrow one, you will fall in love with it. Ask Santa for one, it’s a kitchen tool I wouldn’t give up. Spiralize your zucchini first so you are prepared when the frying begins. Start with your onions in a pan with your oil of choice, I always use coconut oil for frying. As your onions are getting soft chop your other veggies how you like. You can use any vegetables you want or have in your fridge for this, don’t get caught up in the ingredients. Add the zucchini noodles last once everything else is cooked, they don’t take long. Once the zucchini noodles are soft toss in the peanut sauce. Beware not to over do the zucchini noodles, they will become mush. They will be cooked in under 5 minutes.
For more great healthy recipes check out my fatigue fighting 3 day meal plan
2 onions, chopped
1 tbs butter (I used coconut oil instead)
1 Large Butternut Squash; peeled and cubed
2 Apples; peeled, cored and cubed
2 cloves garlic
4 cups vegetable broth
t tsp fresh thyme
1 tsp salt
1/4 tsp pepper
3 tbsp maple syrup
1/2 tsp pumpkin seeds
In a large pot, cook onions in butter over medium heat until soft, about 5 minutes. Add squash, apples, garlic, broth, 1 cup of water, thyme, salt and pepper: bring to boil. Reduce heat, cover and simmer for about 20 minutes or until the squash is tender. Let cool slightly, blend, an immersion blender is easiest. Stir in maple syrup and nutmeg, serve garnished with pumpkin seeds.
This is a really nice fall soup when squash and apples are in season. Double or maybe even triple the batch and put left overs in your freezer for when you want it again. Make it your own, change up the ingredients as you see fit, I’m going to try ginger and garlic next time, because I love ginger and I have a really nice organic chunk of it that I got recently.
For more healthy an delicious recipes try my 3 day fatigue fighting meal plan below!
This is one of my favourite snack recipes that I found while doing the 10 day sugar detox. I keep it handy when thinking about cutting back or giving up sugar for a while, like the 72 Hour Sugar Free Challenge starting this Monday.
When I crave sugar I find it helpful to deal with cravings by eating good fat and drinking water or herbal tea.
A craving means our body needs something, 90% of the time it’s water. We will also get cravings when our body needs vitamins, minerals, and nutrients. Sugar has totally changed the game, we have been brainwashed by sugar. Our brains get addicted to sugar and instead of craving what we really need, the brain just wants sugar. Which makes cravings very confusing.
So try some water or herbal tea first. If that craving is not going away a good fat snack will give your body the energy it might be craving. If it’s still there try something naturally sweet like fruit. If the craving still does not go away, and you made a good effort, satisfy the craving with something sweet. Ice cream or chocolate are my go to’s, be aware of how much does it take to feel satisfied? This is something to experiment with and bring your awareness towards.
I really do love this easy to make roasted nut recipe.
Roasted Mixed Nuts
4 1/2 cups of mixed nuts
3 table spoons of coconut oil
1 1/2 teaspoons ground cinnamon
1 teaspoon paprika
1/2 to 1 teaspoon cayenne pepper
1/2 teaspoon sea salt
1/4 teaspoon pepper
Preheat oven to 350 degrees F. Line baking sheet with aluminum foil. In large bowl combine coconut oil and spices, if the coconut oil is not a liquid microwave for 30 sec until it is. Pour the mixed nuts into the bowl to coat in the oil and spices. Spread the nuts in an even layer on the baking sheet. Bake for 20-30 min, stirring and tossing occasionally until lightly toasted. Cool and enjoy. Store leftovers in the fridge for up to 5 days.
Nutritional Analysis per serving (1/4 cup nuts): Calories 206; Fat 19g, Saturated Fat 4 g; Cholesterol 0 mg; Fiber 3 g; Protein 5g; Carbohydrates 8g; Sodium 66 mg
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