Morning Kasha

Prep Time: 5 minutes

Prep Notes: This recipe is best made when you have leftover cooked kasha. If you are making the kasha fresh, allow for additional time.

Cooking Time: 2 minutes

Yields: 4 servings

Ingredients:

1 cup cooked kasha
1 apple, diced
2 tbsp almond or cashew butter
2 tbsp water (use more if needed)
1 tsp cinnamon
Dairy or non-dairy milk
Maple syrup

Directions:

  1. Place cooked kasha in a steamer over boiling water and steam until warm
  2. Combine warm kasha and apple in a breakfast bowl.
  3. In a separate bowl, mix nut butter with 2 tablespoons of water.
  4. Blend with fork until the consistency becomes creamy and add a bit more water as needed (mixture should not be too runny).
  5. Pour nut sauce over kasha and apples and mix well.
  6. Sprinkle with cinnamon and drizzle with maple syrup.
  7. Add a splash of the milk of your choice.

 

Notes:

  • Make kasha for dinner instead of rice or quinoa and use the leftovers for this breakfast.
  • Kasha keeps well in the fridge for 3-4 days when covered with some olive oil.

Pure Sunshine Green Juice

Prep Time: 10 minutes

Yields: 2 servings

Ingredients:

5 leaves kale
2 large English cucumbers
2 green apples
1 lemon

Directions:

  1. Rinse all ingredients and peel if they aren’t organic.
  2. Slice cucumbers the long way, so you have spears.
  3. Core apple.
  4. Cut lemon into four.
  5. Pass all ingredients through juicer.

Credit: Used with permission from The Integrative Nutrition Cookbook, 2016

Pressed Napa Cabbage, Carrot and Black Sesame Salad

Prep Time: 40 minutes

Yields: 6 servings

Ingredients:

1/2 medium napa cabbage, very thinly sliced
1 large carrot, grated
1 tsp sea salt
Juice of 1/2 lemon
1/4 cup black sesame seeds

Directions:

  1. Toss the cabbage and carrot in a bowl and rub salt into them.
  2. Place a clean paper towel over the vegetables and add another bowl on top of the towel to press the water out of the vegetables. Feel free to add additional dishes as weights. Press the vegetables for 30 minutes or longer.
  3. Once salad is pressed, rinse the salt off by filling the bowl with water and drain well.
  4. Add lemon juice and mix so that salad is evenly coated.
  5. Top with sesame seeds.

Oatmeal Pancakes or Waffles

Prep Time: 10 minutes

Cooking Time: 10 minutes

Yields: 2 servings

Ingredients:

2 cups rolled oats
1 cup water
1 cup non-dairy milk
1 banana
2 tbsp maple syrup
1/4 tsp sea salt
1 tsp vanilla extract
2 tsps oil

Directions:

  1. Place all ingredients except oil into a blender and blend until smooth.
  2. Let stand 15-20 minutes until batter thickens.
  3. If batter is too thick to pour easily, add a little water.
  4. Heat oil in frying pan or skillet.
  5. Pour batter, by 1/4 - 1/2 cup, into pan and cook for 2-3 minutes on each side.
  6. For waffles: pour into a heated waffle iron and cook for 10 minutes.

Notes: For variations~

  • Try adding chopped walnuts to the pancake batter.
  • Try topping with raw honey, maple syrup, raw almond, or peanut butter, jam, chia seeds, shredded coconut, or fresh fruit.

Salmon & Avocado Omelet

Prep Time: 5 minutes

Cooking Time: 10 minutes

Yields: 1 serving

Ingredients:

2 eggs
1 tbsp olive oil
1/2 small onion, thinly sliced
2 slices smoked salmon
1/4 avocado, diced
Salt and pepper to taste

Directions:

  1. Beat eggs in a small bowl.
  2. Heat olive oil in a frying pan.
  3. Add onion and sauté for 5 minutes.
  4. Add eggs, turn heat to low, and cook for 3-5 minutes until eggs are mostly cooked.
  5. Distribute salmon and avocado evenly across the eggs.
  6. Use a spatula to fold the omelet in half and cook 30 seconds on each side.

Gayatri Greens

Prep Time: 5 minutes

Cooking Time: 7 minutes

Yields: 4 servings

Ingredients:

1 bunch Swiss chard
2 tbsps coconut oil
1 tsp black mustard seeds
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp sea salt

Directions:

  1. Wash chard, cut out stems, and chop leaves into 1-inch pieces.
  2. Heat oil in a frying pan on medium-high.
  3. When the oil is hot, add mustard seeds and cook, stirring for 1 minute.
  4. Add cumin and coriander and cook for another 30 seconds, stirring. The mixture should be fragrant.
  5. Add the chard and salt. Mix well and cook 3-5 minutes until chard is wilted.
  6. Serve immediately.

Notes:

  • These Indian style greens bare the name of a powerful Hindu Goddess and also a beautiful mantra (prayer) that is said to represent the divine awakening of the mind and soul.
  • These greens pair well with most meat entrees or baked tofu.