Breakfasts
Breakfasts To Brighten Your Day 10 Healthy Recipes You’ll Love!
Jenn Bradshaw, Wholistic Kinesiologist
Build A Ritual
6 Simple Steps To Illuminate The Way! 1- Before your feet hit the floor in the morning, PAUSE, and take three deep breaths in through your nose and out through your mouth. Now go from here. 2- Place a cup next to your sink and when you wake up and to to the bathroom in the morning fill the cup and be sure to take 9 gulps of water. 3- While you brush your teeth or dry your hair, set your butt back and get to some squats. Do 3 sets of 10-12 as you get yourself ready for the day. 4- Look yourself in the mirror and repeat one of the morning mantras from this recipe book. 5- On a post-it note, write one word that you would like to feel today and place it on your bathroom mirror. 6- Journal 3 things you are grateful for this morning.
Meet Jenn Jenn is a Registered Yoga Teacher, holds an Integrative Holistic Health and Wholistic Kinesiology TM certification. Her experience as both a certified personal trainer and group fitness instructor, as well as her extensive study and knowledge of herbs, supplements and nutrition will give you solid, applicable tools to Balance, Nurture and Nourish yourself to thrive in the life you are meant for!
10 Healthy Recipes You’ll Love!
1
Hot Rolling Morning Oats Morning Mantra: “I am safe, I am loved, I am capable!”
1 cup oatmeal 1/2 cup almond milk 1/4 cup nuts (ex. almonds, pecans) 1/4 berries (ex. cranberries, blueberries)
1- Heat oats & milk on stove on low until it reaches a thick consistency. 2- Remove from heat. 3- Add nuts & berries.
4
2
Amond Pancakes Morning Mantra: “I believe I can & I will!”
1 egg 1/2 cup almonds, finely chopped 1 3/4 cup oat (wheat-free option) or whole-wheat pastry flour 1 1/2 cups almond, rice or soymilk 1/4 cup canola oil 1 tbs non-aluminum baking powder 1/2 tsp sea salt
1- Mix dry ingredients in a bowl and wet ingredients in a separate bowl. 3- Add wet mixture to dry & combine. 4- Cook on lightly oiled skillet until golden brown. 5- Serve warm with syrup or honey.
5
3
Apple Raisin Slaw Morning Mantra: “Grant me comfort, love & patience!”
2 apples, diced 1/2 cup raisins 1/2 cup poppy seed dressing 1 bag pre-sliced slaw mix 1/4 cup sun flower seeds Ezekiel bread
1- Combine all ingredients in a small bowl. 2- Serve over Ezekiel bread or chill for 1 hour & serve.
6
4
Morning Kasha Morning Mantra: “I am wiser & healthier as life moves on!”
1 cup kasha (crushed wheat groats), cooked 1 apple, diced 2 tbsp almond or cashew butter 1 tsp cinnamon Maple syrup
1- Combine warm kasha and apple in a bowl. 2- In a separate bowl mix nut butter with 2 tablespoons of water. 3- Blend with fork until creamy. Add more water if needed- mixture should not be too runny. 4- Pour over kasha and apples, sprinkle with cinnamon & drizzle with syrup.
7
5
Huevos Rancheros Morning Mantra: “Love casts out all my fears!”
4 eggs 4 tortillas, heated until soft 1/2 cup cooked black beans 1/2 cup medium salsa
1- Warm salsa & black beans in pan. Move to one side. 2- Crack eggs and cook to desired firmness. 3- Place two warm tortillas side-by-side on a warmed plate and slide eggs and half the salsa and beans onto tortillas. 5- Repeat with remaining eggs. Toppings: Grated cheddar cheese, chopped scallions, parsley, cilantro, tofu or almond milk cheese.
8
6
Smoothie: Wonderland Morning Mantra: “I am so loved & thankful for today!”
2 apples 1/4 cup cranberry juice 1/2 navel orange, seeded 1 tsp ground cinnamon 1/4 tsp ground clove 1/4 tsp ground ginger Handful of spinach 1/2 avocado 3 drops Stevia Water/Ice
1- Blend all ingredients together and serve.
9
7
Smoothie: Morning Sunrise Morning Mantra: “Happiness is within me!”
1 medium banana 1/2 cup pineapple 1 tbsp unsweetened coconut flesh 1 cup coconut milk 2 tbsp chia seeds 1 handful of swiss chard or kale
1- Blend all ingredients together and serve.
10
8
Smoothie: Strawberry Dream Morning Mantra: “I am free to feel how I desire to feel!”
1/3 cup cashews, soaked 8 hours 1/2 lemon, juiced 1/4 tsp lemon rind, grated 2 dates, pitted and soaked 5minutes 3/4 cup strawberries 1/2 cup coconut milk 1/2 cup water
1- Blend all ingredients except strawberries together. Pour 2 inches of blended drink into glass. 2- Add strawberries to remaining cream colored drink, blend and pour into a separate glass. 3- Top with cream layer and serve.
11
9
Smoothie: Red Velvet Morning Mantra: “I am empowered to explore!”
2 beets 2 apples 2 carrots 1 tbsp cacao powder 1 handful ice
1- Peel beets. 2- Juice beets, apples and carrots. 3- Add juice to blender with cacao powder and ice. 4- Blend and serve.
12
10
Smoothie: Fresh Start Morning Mantra: “I am light and love!”
1 mango 1/3 avocado 1/2 lemon, juiced 1 handful cilantro 1 cup coconut water 1 handful ice
1- Blend all ingredients together and serve.
13
Grocery List Swiss Chard Kale Lemon 8 Apples 2 Carrots 2 Beets Mango Navel Orange Banana Pineapple Strawberries 2 Dates Spinach Avocado 1 Bag Slaw Mix Cheddar Cheese Scallions
Tofu Almond Milk Cheese Parsley Cilantro 5 Eggs Rice or Soymilk Almond Milk Coconut Milk Tortillas Almonds Pecans Cashews Sun Flower Seeds Cranberries/Blueberries Raisins Cranberry Juice
Poppy Seed Dressing Ezekiel Bread Kasha (crushed groats) Oatmeal Almond/Cashew Butter Chia Seeds Unsweetened Coconut Canola Oil Baking Powder Stevia Maple Syrup Ground Cinnamon Ground Clove Ground Ginger Cacao Powder 1 Can Black Beans 1 Jar Medium Salsa
Jenn Bradshaw, Wholistic Kinesiologist
Build A Ritual
6 Simple Steps To Illuminate The Way! 1- Before your feet hit the floor in the morning, PAUSE, and take three deep breaths in through your nose and out through your mouth. Now go from here. 2- Place a cup next to your sink and when you wake up and to to the bathroom in the morning fill the cup and be sure to take 9 gulps of water. 3- While you brush your teeth or dry your hair, set your butt back and get to some squats. Do 3 sets of 10-12 as you get yourself ready for the day. 4- Look yourself in the mirror and repeat one of the morning mantras from this recipe book. 5- On a post-it note, write one word that you would like to feel today and place it on your bathroom mirror. 6- Journal 3 things you are grateful for this morning.
Meet Jenn Jenn is a Registered Yoga Teacher, holds an Integrative Holistic Health and Wholistic Kinesiology TM certification. Her experience as both a certified personal trainer and group fitness instructor, as well as her extensive study and knowledge of herbs, supplements and nutrition will give you solid, applicable tools to Balance, Nurture and Nourish yourself to thrive in the life you are meant for!
10 Healthy Recipes You’ll Love!
1
Hot Rolling Morning Oats Morning Mantra: “I am safe, I am loved, I am capable!”
1 cup oatmeal 1/2 cup almond milk 1/4 cup nuts (ex. almonds, pecans) 1/4 berries (ex. cranberries, blueberries)
1- Heat oats & milk on stove on low until it reaches a thick consistency. 2- Remove from heat. 3- Add nuts & berries.
4
2
Amond Pancakes Morning Mantra: “I believe I can & I will!”
1 egg 1/2 cup almonds, finely chopped 1 3/4 cup oat (wheat-free option) or whole-wheat pastry flour 1 1/2 cups almond, rice or soymilk 1/4 cup canola oil 1 tbs non-aluminum baking powder 1/2 tsp sea salt
1- Mix dry ingredients in a bowl and wet ingredients in a separate bowl. 3- Add wet mixture to dry & combine. 4- Cook on lightly oiled skillet until golden brown. 5- Serve warm with syrup or honey.
5
3
Apple Raisin Slaw Morning Mantra: “Grant me comfort, love & patience!”
2 apples, diced 1/2 cup raisins 1/2 cup poppy seed dressing 1 bag pre-sliced slaw mix 1/4 cup sun flower seeds Ezekiel bread
1- Combine all ingredients in a small bowl. 2- Serve over Ezekiel bread or chill for 1 hour & serve.
6
4
Morning Kasha Morning Mantra: “I am wiser & healthier as life moves on!”
1 cup kasha (crushed wheat groats), cooked 1 apple, diced 2 tbsp almond or cashew butter 1 tsp cinnamon Maple syrup
1- Combine warm kasha and apple in a bowl. 2- In a separate bowl mix nut butter with 2 tablespoons of water. 3- Blend with fork until creamy. Add more water if needed- mixture should not be too runny. 4- Pour over kasha and apples, sprinkle with cinnamon & drizzle with syrup.
7
5
Huevos Rancheros Morning Mantra: “Love casts out all my fears!”
4 eggs 4 tortillas, heated until soft 1/2 cup cooked black beans 1/2 cup medium salsa
1- Warm salsa & black beans in pan. Move to one side. 2- Crack eggs and cook to desired firmness. 3- Place two warm tortillas side-by-side on a warmed plate and slide eggs and half the salsa and beans onto tortillas. 5- Repeat with remaining eggs. Toppings: Grated cheddar cheese, chopped scallions, parsley, cilantro, tofu or almond milk cheese.
8
6
Smoothie: Wonderland Morning Mantra: “I am so loved & thankful for today!”
2 apples 1/4 cup cranberry juice 1/2 navel orange, seeded 1 tsp ground cinnamon 1/4 tsp ground clove 1/4 tsp ground ginger Handful of spinach 1/2 avocado 3 drops Stevia Water/Ice
1- Blend all ingredients together and serve.
9
7
Smoothie: Morning Sunrise Morning Mantra: “Happiness is within me!”
1 medium banana 1/2 cup pineapple 1 tbsp unsweetened coconut flesh 1 cup coconut milk 2 tbsp chia seeds 1 handful of swiss chard or kale
1- Blend all ingredients together and serve.
10
8
Smoothie: Strawberry Dream Morning Mantra: “I am free to feel how I desire to feel!”
1/3 cup cashews, soaked 8 hours 1/2 lemon, juiced 1/4 tsp lemon rind, grated 2 dates, pitted and soaked 5minutes 3/4 cup strawberries 1/2 cup coconut milk 1/2 cup water
1- Blend all ingredients except strawberries together. Pour 2 inches of blended drink into glass. 2- Add strawberries to remaining cream colored drink, blend and pour into a separate glass. 3- Top with cream layer and serve.
11
9
Smoothie: Red Velvet Morning Mantra: “I am empowered to explore!”
2 beets 2 apples 2 carrots 1 tbsp cacao powder 1 handful ice
1- Peel beets. 2- Juice beets, apples and carrots. 3- Add juice to blender with cacao powder and ice. 4- Blend and serve.
12
10
Smoothie: Fresh Start Morning Mantra: “I am light and love!”
1 mango 1/3 avocado 1/2 lemon, juiced 1 handful cilantro 1 cup coconut water 1 handful ice
1- Blend all ingredients together and serve.
13
Grocery List Swiss Chard Kale Lemon 8 Apples 2 Carrots 2 Beets Mango Navel Orange Banana Pineapple Strawberries 2 Dates Spinach Avocado 1 Bag Slaw Mix Cheddar Cheese Scallions
Tofu Almond Milk Cheese Parsley Cilantro 5 Eggs Rice or Soymilk Almond Milk Coconut Milk Tortillas Almonds Pecans Cashews Sun Flower Seeds Cranberries/Blueberries Raisins Cranberry Juice
Poppy Seed Dressing Ezekiel Bread Kasha (crushed groats) Oatmeal Almond/Cashew Butter Chia Seeds Unsweetened Coconut Canola Oil Baking Powder Stevia Maple Syrup Ground Cinnamon Ground Clove Ground Ginger Cacao Powder 1 Can Black Beans 1 Jar Medium Salsa
