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Breakfast
Breakfast Pizza
Brain-Boosting Breakfast Smoothie
 Breakfast Quiches
Salads & Starters
Avocado with Black Bean Salad
Bruschetta
Roasted Beet and Arugula Salad
Soups
Curried Butternut Squash
Minestrone
Miso Mushroom Soup
Dips & Dressings
Everyday Salad Dressing
Hummus
Roasted Garlic
Vegetables
Asparagus with Walnut-Orange Vinaigrette
Oven-Roasted Sweet Potato Fries
Ratatouille
Fish Dishes
Walnut-Crusted Salmon
Meat Dishes
Chicken with Leeks and Couscous
Desserts
Chocolate Chip Oatmeal Cookies
Baked Apple
Date Walnut Clusters
Snacks
Tuna Avocado Boats
Just for Kids:
Meals They'll Love
Post-Workout Fuel
Power Yogurt
Breakfast
Breakfast Quiches
This recipe can be made ahead and then when you need a meal, just grab and go (protein and veggies in one delicious bite!). Round it out by pairing it with some fruit or a side salad would be even better!
6 eggs
16 oz egg whites
6 oz shredded low fat Mozzarella or Swiss or Havarti cheese
1/2 cup white onion, diced
1/2 cup red pepper, diced
1/4 cup fresh cilantro, chopped
1/2 cup broccoli flowerets
1/4 cup green or black olives, sliced
1/2 tsp salt
1/4 tsp pepper
Break eggs into bowl. Add egg whites and beat until smooth. Add
onion, pepper, cilantro, broccoli, olives, salt and pepper. Mix
thoroughly. Divide mixture into 12 medium-sized greased muffin tins
and bake at 400 for 15 minutes. Remove from oven and cool. Serve
immediately (with salsa!) or wrap and freeze.
Each muffin contains approximately 10 grams of protein so eat as many as you need to fill your protein quota for a meal.
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Breakfast Pizza
(1 Serving)
1 whole grain wrap (try Food for Life’s Ezekiel 4:9 sprouted whole grain tortillas)
1 egg
4 egg whites
1 tsp extra-virgin olive oil
¼ cup chopped red bell pepper
¼ cup chopped onion
½ cup salsa
1 oz goat or feta cheese, crumbled
Preheat oven to 350˚F. Place wrap on baking sheet and cook for 5 minutes. Then flip it over, and cook for another 5 minutes.
Meanwhile, beat egg and egg whites in a bowl. Sauté bell pepper and onion in olive oil over medium heat in small skillet until softened, about 5 minutes. Add egg mixture and cook until set, about 5 minutes.
Then, spread salsa on wrap, top with egg mixture, and sprinkle crumbled cheese on top.
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Brain-Boosting Breakfast Smoothie
Serves 1.
This is a quick and easy smoothie that your kids can enjoy for breakfast or even as an afternoon snack. It’s full of vitamins, minerals, protein, good carbohydrates, and omega-3 fatty acids from fish oil (which have been shown in research to boost brain power!). Fish oil comes in lemon or apple flavour so your kids won’t complain about a fishy taste. You can purchase it at the health food store or in the natural food supplement section of certain grocery stores.
1 ripe banana
½ cup frozen blueberries (or berries of choice)
½ cup milk (try unsweetened vanilla-flavoured almond or rice milk)
1 cup plain organic yogurt
1 teaspoon fish oil (Platinum or Ascenta Nutra Sea are good brands)
Blend the first 4 ingredients in a blender until smooth. Then stir in fish oil (do not blend). Enjoy!
Optional ingredients for variety: Add ground flaxseed, almond butter or other natural nut butter, good-quality protein powder, or greens food supplement powder.
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Salads & Starters
Avocado with Black Bean Salad
(4 servings)
1 Tbsp. fresh lime juice
1 ½ Tbsp. olive oil
1 can (14-19 oz.) black beans, rinsed and drained
¼ green bell pepper, finely chopped
1 clove garlic, minced
½ tsp. salt
¼ tsp. black pepper
¼ tsp. ground red pepper (optional)
1 ½ tsp. chopped cilantro
1 avocado (8 oz.), quartered
Place lime juice in large bowl, and gradually whisk in
oil. Stir in beans, bell pepper, garlic, salt, black pepper,
and red pepper, if using. Taste, and add more lime juice
if you like. Stir in cilantro.
Place avocado, cavities up, on 4 plates. Spoon bean mixture
into cavities so it overflows onto plate.
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Bruschetta
(4 servings – 2 slices per person)
1 whole wheat baguette, sliced
1 cup diced tomato
1 garlic clove, minced
2 fresh basil leaves, chopped
2 tsp. olive oil
Pinch salt and pepper
Slice baguette into thin slices. Bake for 5 minutes. Mix
diced tomato, garlic, basil, olive oil, salt and pepper.
Spoon mixture on top of baguette slices. Return to oven
for 5 additional minutes.
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Roasted Beet and Arugula Salad
Serves 4 to 6.
The mild, earthy flavour of sweet, roasted beets pairs
well with citrus and cheese, and are a delicious contribution
to this autumn salad. Beets are an excellent source
of folate, a B vitamin that lowers the risk of heart
disease and prevents neural tube defects in pregnancy.
Both adults and children need folate to make normal
red blood cells and prevent anemia.
1 pound of beets (3 to 4 medium), stems trimmed
¼ cup of extra-virgin olive oil
1 large, finely chopped shallot
Juice of ½ a lemon
½ teaspoon of Dijon mustard
Leaves from 10 sprigs of thyme of ½ teaspoon dried
thyme
Sea salt and pepper to taste
4 cups of Arugula
3 oz. of crumbled goat or feta cheese
Preheat oven to 400 F. Wash beets then wrap each beet
in aluminium foil. Roast in center of oven until tender,
about 1 hour. Set aside to cool.
For the dressing, whisk together olive oil, shallot,
lemon juice, mustard, thyme, and salt and pepper. Set
aside.
While the beets are cooling, arrange the Arugula on a
large platter to make a bed for the beets.
When the beets are cool enough to handle, use a paring
knife to peel off the beet skins – they should
come off very easily. Cut the beets into quarters lengthwise,
and then cut those pieces in half crosswise. Add beets
to the dressing and toss gently to coat.
Using a slotted spoon, arrange beets on top of Arugula.
Top with cheese, drizzle lightly with some of the remaining
dressing, and serve.
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Soups
Curried
Butternut Squash Soup
With its mellow, earthy flavour and smooth texture, golden
butternut squash is one of the premier foods of fall. Butternut
squash is a rich source of immune-boosting vitamin A. This
satisfying soup is also high in potassium, calcium, copper,
and B vitamins.
3 tablespoons extra-virgin olive oil coconut oil
1 cup chopped onions
4 cloves garlic, minced
1 tablespoon curry powder
1 teaspoon ground cumin
Red (cayenne) pepper to taste
2 1/2 pounds butternut squash, peeled, seeded, halved lengthwise, and sliced thin
3 cups vegetable broth
3 cups water
1 pound tart apples, peeled, cored, and chopped
Salt and pepper to taste
In a large soup pot over medium heat, heat oil. Add onion
and sauté until golden brown. Add garlic, curry
powder, cumin, and cayenne pepper; cook, stirring constantly,
for 30 seconds. Add squash, vegetable broth, water, and
apples. Bring liquid to a boil; reduce heat to low and
simmer, covered, for 25 minutes, or until squash is tender.
Remove from heat and cool 15 to 20 minutes.
Puree mixture in a blender or food processor, in batches,
and transfer back into soup pot. Season with salt and
pepper.
To serve, warm over low heat, stirring until hot. Remove
from heat and serve in soup bowls.
Makes 6 servings.
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Minestrone
Soup
(8 Servings)
1 Tbsp. olive oil
1 medium onion, chopped
3 carrots, diced
2 stalks celery, diced
2 cloves garlic, minced
6 cups vegetable stock or water
1 bay leaf
1 28-oz. can tomatoes with juice
½ cup brown rice
1 16-oz. can organic kidney beans, undrained, or 2 cups home-cooked
kidney beans
1 lb. fresh green beans, cut into 1-inch pieces or one 10-oz.
package frozen cut green beans
In
a 6-qt. pot, sauté onion, carrots, celery, and garlic
until soft. Add stock or water, tomatoes, rice, and bay
leaf. Bring to a boil and cover, reducing heat to a simmer
for 50 minutes; stir occasionally. Stir in kidney beans
and green beans and simmer for 5-10 minutes more until all
vegetables are tender. Remove bay leaf before serving.
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Miso Mushroom Soup
Serves 2
This soup is simple and quick to make, and is a great way to introduce yourself to the savory flavour of miso. Always add miso toward the end of cooking and never boil it, as high heat will destroy both its flavor and nutrients.
2 dried shiitake mushrooms, rinsed
3 cups cold water
½ cup baby spinach leaves
½ cup medium-diced silken tofu
2 ½ tablespoons miso (preferably red or brown)
2 tablespoons thinly sliced scallion greens
½ teaspoon Asian sesame oil
In a medium saucepan, combine the mushrooms and water. Bring to a boil over medium heat.
Remove from the heat and use a fork or tongs to transfer the mushrooms to a cutting board. As soon as they are cool enough to handle, trim off and discard the stems and slice the caps very thinly.
Return the sliced mushrooms to the water, bring back to a simmer, then reduce the heat to low. Let the mushrooms steep for 15 minutes (the water needn’t be simmering, but it’s fine if it does).
Taste one of the mushroom slices. If you like the texture, leave the mushrooms in; otherwise, fish them out and discard them.
Bring the mushroom broth to a simmer over medium heat. Add the spinach and tofu and simmer for 1 minute. Remove from the heat.
In a small bowl, combine the miso with 2 tablespoons of the broth and mix well. Stir the thinned miso into the soup. Sprinkle each serving with 1 tablespoon of the scallion greens and ¼ teaspoon of the sesame oil. Serve immediately.
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Dips & Dressings
Everyday Salad Dressing
(Makes approximately 1 cup of dressing)
In a glass jar, add together:
½ cup olive oil
½ cup fresh lemon juice
1 Tbsp. Dijon mustard
6 cloves of freshly minced garlic
Shake. Taste. Enjoy.
To make Honey Mustard Dressing, start with the above dressing
ingredients and add 1 extra Tbsp. of Dijon and 2 Tbsp.
of unpasteurized honey.
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Hummus
(6 servings)
2 cups canned organic garbanzo beans (chickpeas), or cook
from scratch if desired
1 tsp. cumin
¼ cup tahini (sesame butter)
1/3 cup fresh lemon juice
2 Tbsp. olive oil or flaxseed oil
2 cloves of garlic, crushed
Paprika, sea salt, and fresh parsley to taste
Drain
beans and reserve liquid. Blend beans with remaining ingredients.
If mixture seems dry, add some of the reserved liquid slowly
to the blender to make a smooth paste. Garnish with a sprinkle
of paprika and parsley.
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Roasted Garlic
Garlic has long been valued for its medicinal properties as well as the bold and aromatic taste it imparts to any dish. In this recipe, we roast the garlic
in its papery covering. It’s so easy to do, and is heavenly spread on
crackers or bread, added to hummus, soups, or sauces, or mixed into
mashed potatoes.
Ingredients:
Garlic bulbs
Extra-virgin olive
Instructions:
Preheat oven to 400ºF. Cut off the pointed end of the garlic bulbs with a sharp knife,
exposing the individual cloves of garlic. Peel away the outer layers of the garlic bulb skin,
but leave the skins of the individual garlic cloves intact.
Arrange the bulbs upright in a baking dish (muffin pans work well for this purpose).
Drizzle a couple of teaspoons of olive oil over each bulb. Bake uncovered for 25 minutes or
until soft when pressed and a rich golden colour.
Once cool enough to handle, squeeze the roasted garlic cloves out of their skins.
To use, eat as is, or mash with a fork and use for cooking. Offer the roasted cloves in a
small dish as an accompaniment to warmed bread and an excellent alternative to butter and
margarine spreads.
Servings:
You can multiply this recipe to make as much as you need. Each garlic bulb will
yield one heaping tablespoon of puree.
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Vegetables
Asparagus with Orange-Walnut Vinaigrette
(4 servings)
½ + ½ tsp.
salt
1 bunch (16 oz.) asparagus, ends trimmed
5 tsp. apple cider vinegar
2 Tbsp. walnut oil or olive oil
2 tsp. grated orange peel
¼ tsp. black pepper
2 Tbsp. walnuts, coarsely chopped
Pour
water to ½” deep in large skillet. Add ½ tsp.
salt, and bring to boil over high heat.
Add asparagus, and cook until tender-firm, 4 to 7 minutes.
Drain in colander, and cool under cold running water. Drain,
and lay on paper towel-lined plate to dry.
In
small bowl, whish vinegar, oil, orange peel, pepper,
and remaining ½ tsp. salt. Remove asparagus to
platter, spoon vinaigrette over top, and sprinkle with
nuts. Serve
at room temperature or chilled.
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Oven-Roasted Sweet Potato Fries
These fries are a delicious, healthier alternative
to standard French fries. They are much lower in
fat than their white potato, deep-fried counterparts,
and are loaded with vitamin A and fiber. Kids are
sure to love them as well.
2 lbs (1 kg) sweet potatoes (3 to 4 large), cut into
wedges
2 Tbsp. extra-virgin olive oil
2 tsp. chilli powder
1 tsp. paprika
1 tsp. cumin
1 tsp. sea salt
Preheat oven to 425 F.
Place sweet potato wedges in a bowl and toss with
oil.
Combine chilli powder, paprika, cumin, and sea salt.
Toss with potatoes until evenly coated.
Arrange in a single layer on 1 or 2 parchment-lined
baking sheets.
Roast for 20 minutes. Turn over and bake for another
10 to 15 minutes, until tender, crisp, and golden.
Serves 6.
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Ratatouille
(6 servings)
½ cup
olive oil
2 large onions, sliced
3 garlic cloves, minced
1 medium eggplant, cut into 1” cubes
2 green peppers, chopped
3 zucchini, cut into ½” slices
1 28-oz. can tomatoes, drained, or 4 cups fresh tomatoes,
chopped
1 tsp. salt
¼ tsp. pepper
1 tsp. oregano
½ tsp. thyme
In
a 6-quart pot, sauté onion and garlic in oil
for 2 minutes. Add eggplant and stir-fry for 5 minutes.
Add peppers and cook 5 minutes. Add zucchini and cook for
5 more minutes; then add seasonings and tomatoes. Cover
and simmer for 30 minutes.
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Fish Dishes
Walnut-Crusted Salmon
(Makes 4 Servings)
4 salmon fillets (about 1 lb)
2 tsp Dijon mustard
1 cup chopped walnuts
2 tbsp ground flaxseed
2 tbsp grated lemon rind
1 tbsp olive oil
1 tsp dried dill or 1 tbsp fresh dill, chopped
salt and pepper to taste
fresh lemon juice
On a baking sheet, place salmon fillets, skin side down, and brush the tops with Dijon mustard.
In a food processor, pulse the following ingredients until crumbly: walnuts, ground flaxseed, lemon rind, olive oil, dill, salt, and pepper.
Press crust mixture onto mustard.
Cover salmon with plastic wrap and refrigerate for 15 minutes or up to 2 hours.
Bake at 350˚F for 15 minutes or until salmon flakes with a fork.
Drizzle with fresh lemon juice and serve.
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Meat Dishes
Chicken with Leeks and Couscous
Serves 4.
1 ½ cups organic chicken broth
1 Tbsp unsalted organic butter
¼ cup golden raisins, chopped
1 ½ cups couscous
2 Tbsp cold-pressed extra-virgin olive oil
1 ½ pounds organic chicken breast, cut into bite-sized pieces
Sea salt and black pepper
2 medium leeks
1 cup dry white wine
¼ cup flat leaf parsley, chopped
Heat the chicken broth and butter in a medium saucepan with a tight-fitting lid. When the broth boils, add the raisins and the couscous. Take the saucepan off the heat. Stir the couscous and place the lid on the pan. Let stand.
Heat a large, non-stick skillet over medium-high heat. Coat the skillet with the olive oil. Add the chicken, season it with salt and pepper, and cook, turning occasionally, until browned, approximately 3 to 4 minutes.
While the chicken browns, trim the tough tops and root ends from the leeks. Cut the remaining white and tender green parts in half lengthwise, and then cut the leeks into one-inch half moons. Place the leeks in a colander and run cold water over them. Separate the layers to remove any dirt. Rinse the leeks well, and then drain.
Stir the leeks into the chicken and soften for 2 to 3 minutes. Add the wine and let it cook down by half, approximately 3 to 4 minutes. The leeks should be tender, with some bright green colour, and the chicken should be cooked thoroughly.
Fluff the couscous with a fork and stir in the parsley. Spoon a bed of couscous onto each plate and top with the chicken and leeks.
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Desserts
Chocolate Chip Oatmeal Cookies
In search of a healthy and nutritional chocolate chip oatmeal cookie recipe, I eventually came across this gourmet treat (http://www.aislebyaisle.com/oatmeal-cookies.htm), with the following features: non-fat or low-fat ingredients instead of butter, honey in place of white sugar, brown rice flour for refined white flour, ingredients that increase the body’s master antioxidant called glutathione, and ingredients that increase magnesium which is important for all-around physical and mental health. The recipe’s light-hearted instructions are those offered by the male author, and make these cookies even more enjoyable to bake.
Ingredients:
3 cups oatmeal
2 eggs
¾ cup sugarless applesauce
¾ cup plain yogurt
½ cup sugarless peanut butter
½ cup clover honey
1 tsp. vanilla
½ cup chopped walnuts
1 tsp. baking soda
1 tsp. baking powder
3 tsp. cinnamon
1 grated orange peel
¾ cup brown rice flour
1 cup (or more) dark chocolate chips
Optional: some dried apricots for topping
Instructions:
Don’t turn the oven on yet. First wash the orange and dry it.
Then put the oatmeal into a mixing bowl. Add the wet ingredients (eggs, applesauce, yogurt, peanut butter, honey, vanilla). Mix and let it soak while you prepare the rest.
Put the walnuts into a sealable plastic baggie and shut it tight. With the peanut butter jar roll the walnuts to crush them, turning the baggie over often. Use just gentle pressure. When crushed finely, dump them into the bowl.
Now grate the orange peel directly into the bowl. This takes the most time and muscle.
Add the small dry ingredients (baking soda, baking powder, cinnamon), and mix.
Now you can preheat the oven to 350°.
Mix in the rice flour and chocolate chips.
Put tin foil over two baking sheets and lightly oil. Also lightly oil a spoon. With a non-oiled spoon scoop out some batter, and with the oiled spoon, scrape it off onto the cookie sheet. Place them in rows 4 by 5 (total 20 cookies) on each cookie sheet. Optional: thinly slice dried apricots and lightly smash a couple pieces onto each cookie.
Bake at 350° for 13 minutes. While the first sheet bakes, clean up your mess. Put the skinless orange into the empty walnut baggie, and use it for lunch tomorrow. While the second sheet bakes, eat the first batch. Take the second batch to Monday night football. The guys will think they are real cookies.
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Baked
Apple
(4 servings)
4 medium crisp red apples
2 Tbsp. walnuts, chopped
1 tsp. cinnamon
1 tsp. maple syrup
¾ cup boiling water
Core each apple only to ½ inch at bottom. In small
bowl, mix cinnamon and chopped walnuts. Spoon mixture
into each apple. Spoon ¼ tsp. of maple syrup
over each apple.
Place in baking dish. Pour boiling water in bottom of
dish and bake at 375 F for 30 to 40 minutes.
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Date Walnut Clusters
(12 clusters)
1 cup pitted dried dates (8 oz.)
¼ cup chopped walnuts
2 Tbsp. flaxseed oil
2 Tbsp. ground flaxseed
6 Tbsp. unsweetened flaked coconut
With
a food processor, blend the dates, walnuts, flaxseed
oil and ground flaxseed until mixture is combined. Place
coconut in a dish. Form date mixture into 1 ½” clusters
and roll in coconut until well coated. Refrigerate clusters
for at least 30 minutes.
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Snacks
Tuna Avocado Boats
Serves 2.
An avocado half makes a quick and healthy snack. It’s rich in heart-healthy monounsaturated fats (like those found in olive oil) and B vitamins, as well as fiber, potassium, and vitamin C, all of which make avocados an important part of your healthiest way of eating. Try the following delicious recipe the next time you have a medium ripe avocado on hand.
Tuna Avocado Boats
1 ripe avocado
Juice of 1 lemon
1 tsp olive oil
1 can water-packed tuna (look for Raincoast Trading™ Solid White Albacore Tuna ~ No Salt Added)
1 tbsp raw sunflower seeds
Chopped fresh basil
Sea salt and pepper, to taste
Halve avocado lengthwise and remove pit. Scoop out 2 tbsp of avocado from each half, leaving shells intact with remaining flesh. Mash the 4 tbsp of avocado with lemon juice and oil till smooth, then mix in sunflower seeds, sea salt, and pepper. Distribute tuna mixture evenly between avocado halves and garnish with chopped fresh basil.
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Just For Kids
Meals They'll Love
As summer nears itself to an end, children are getting ready to head back to school for reading, writing, and ‘rithmetic! Children who eat well have more energy to stay active, have better concentration throughout the day, and have a lower obesity rate. Ensure your children have healthy snacks and lunches with these easy, nutritious, and tasty ideas that even picky eaters will love!
Ready, Set, BREAKFAST!
CHOCOLATE AND NUT BUTTER SMOOTHIE
In a blender, combine frozen banana, plain yogurt, milk of choice, natural nut butter (peanut, almond, or cashew butter work well), and cocoa powder.
BERRY PARFAIT
Top plain yogurt with low-fat granola, chopped nuts or seeds, a drizzle of honey, 100% real maple syrup, or agave syrup (found in your local health food or most grocery stores), and fresh berries.
APPLE CINNAMON OATS
Prepare some rolled oats with milk, and then top oatmeal with chopped apple or unsweetened applesauce, chopped walnuts, and cinnamon. Sweeten with a drizzle of 100% real maple syrup or agave syrup, or with chopped dates or raisins.
NUTELLA SANDWICHES ALL CLEANED UP
Prepare chocolate-hazelnut spread in advance and store in fridge: Stir ½ cup of hazelnut butter (found at your local health food store), 1 Tbsp agave syrup or 100% real maple syrup, and 1 Tbsp cocoa powder.
Spread whole-grain bread with chocolate-hazelnut spread and top with sliced strawberries.
EGG SCRAMBLE
Scramble omega-3 eggs with tomatoes, mushrooms, peppers, onions (or other vegetables your child enjoys) and cheese. Serve with toast.
GOOD OL’ CEREAL
Top healthy cereals (try Nature’s Path™) made from whole grains, like kamut, spelt, brown rice, millet, or quinoa (found in your local health food or most grocery stores) and sweeten with raisins or berries.
NUT-FREE LUNCH PLAN
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Insulated flask of warm homemade soup (vegetarian with lentils, or with chicken/turkey/beef and vegetables) + whole grain bread/crackers/bread sticks + plain yogurt sweetened with 100% real maple syrup and topped with berries + water
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Whole grain bread/crackers + cheese + hummus + guacamole + raw vegetables (carrots, celery, broccoli) + apple slices + healthy granola bar (try Kashi™) + water
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Whole grain pasta salad with cubed chicken/turkey/tofu, finely chopped veggies (zucchini, broccoli, tomatoes, red peppers), chopped olives, feta cheese, chick peas, and Italian dressing + fresh fruit + water
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Whole grain wrap with tuna/tofu/sliced nitrite-free turkey or ham/chicken, avocado, hummus, and cheese + cherry tomatoes + cucumber slices + homemade oatmeal cookie + water
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Left-over sandwich (whole grain bread with mustard, romaine lettuce, tomatoes, left-over grilled chicken/turkey/beef/vegetarian load) + fresh fruit + air-popped popcorn + water
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Egg salad sandwich on whole grain bread with hard-boiled omega-3 eggs + sliced cucumber, bell peppers and baby carrots with dip + unsweetened applesauce + homemade whole grain muffin + water
PALATE-PLEASING SNACKS (if allowed in school, otherwise enjoy at home)
Fresh fruit (apples, pears, plums, bananas, berries, peaches) or fruit salad
Unsweetened applesauce
Yogurt cup or plain yogurt with fruit mixed in (try Liberté Kids Yogurt)
Healthy granola bars (try Kashi™) or Vega™ Whole Food Vibrance Bars
Homemade fruit and/or seed bar
Raw veggie sticks and dip (hummus, guacamole, low-fat creamy dressing)
Whole grain wrap with natural nut butter (try crunchy almond butter), sliced banana, and a drizzle of honey)
Homemade trail mix (raw seeds, nuts, dried cranberries/cherries or raisins)
Homemade oatmeal or chocolate chip cookies
Fruit pops made with no-sugar added juices
Whole grain crackers and sliced raw veggies with healthy yogurt dip
Dried apricots or apple slices
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Post-Workout Fuel
Power Yogurt
(1 Serving)
1 cup low-fat, plain yogurt
½ scoop protein powder (flavour of choice)
1 cup berries (blueberries, strawberries, raspberries or a mixture of)
1 teaspoon flaxseed oil
½ teaspoon cinnamon
Mix all ingredients until well-combined.
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