ALLISON APFELBAUM, NATUROPATHIC DOCTOR
  • Home
  • Recipes
  • DELICIOUS MEAL RECIPES
  • ENERGIZING AND QUICK BREAKFASTS
  • FRESH DIPS AND SIDE DISHES
  • HEALTHY SMOOTHIES AND DRINKS
  • GRILLING RECIPES
  • BAKED and SWEET SOMETHINGS
  • IMMUNE BOOSTING RECIPES
  • SOUPS AND INSTANT POT
  • Contact

Energizing and quick breakfasts

Apple Cinnamon Chia Pudding

8/28/2019

0 Comments

 
Picture
Apple Cinnamon Chia Pudding 

​   If you know me at all, you would know that I love Chia seeds.  Chia is a super-food, it is full of protein, omega-3 fats, and it is anti-inflammatory for the gut.  It resembles flaxseeds, it also comes in bulk in the grocery store, but it has less of a nutty flavor.  I like that Chia absorbs liquid because it has so much fiber, and in the right ratio you can make a pudding like this one.  Chia pudding just needs about 3-4 Tbsp of seeds mixed with about 1 cup of liquid, in this case I used coconut milk. Any milk will work including cow's, almond, hemp, cashew, rice milk.  The coconut and the nut milks are usually more creamy in general. Chia pudding can really be made from any mix of ingredients.  I like to at least add some vanilla for a little sweeter flavor, and a fruit of some kind.  When you add cinnamon with vanilla it tastes great and I have added different flavors like pumpkin or apple for example.  You could also top the pudding with nuts, coconut flakes, or peanut butter for example. This particular pudding has flavors of apple and cinnamon together to create a fall flavored breakfast.  

Tip: If the pudding comes out too watery then add more Chia seeds.  If it is too thick then it likely needs more liquid.  Let the Chia pudding set overnight, you will see it begin to set after about 3 hours of time in the fridge. 

Healthy tip: Chia is mucilaginous which means it coats the intestines as a natural laxative for constipation without causing loose stools.  The fiber keeps the bowels regular daily. 

Ingredients: 
  • 3-4 Tbsp chia seeds
  • 1/4 cup of cut pieces of apple without the skin (or pear or peach)
  • 1 tsp of vanilla extract 
  • 1 cup of coconut milk (or another type of milk)
  • 1 tsp of cinnamon

Recipe: 
  1. Combine all ingredients in a small ramekin or small glass bowl, mix well. 
  2. Let sit in fridge overnight (it will begin to set after 3 hours). 
Enjoy as a great breakfast or savory treat, it will keep for at least 1 week in the fridge. 





0 Comments

Apple Fig Harvest Bowl

8/28/2019

0 Comments

 
Picture
Apple Fig Harvest Bowl 

  I call this a "Harvest Bowl" because it has many flavors of fall, which is my favorite season of them all.  Figs and apple together give some sweetness, while the pumpkin seeds and chia seeds add some protein.  A smoothie bowl in general is a thicker version of a smoothie you may drink in a glass, this is served in a bowl with toppings. The smoothie itself can really be any combination of vegetables with some fruit.  I will give you a basic smoothie recipe, but feel free to experiment with different flavors. I like to keep my smoothies pretty basic without a lot of fruit, and then use the fruit and nuts on top in the bowl. I also drizzled a little bit of fresh farm sweet clover honey at the end. 

Tip: If you layer your toppings in a straight line, they create a border with each other which is appealing to the eye, and nice to serve for guests. I also like to create color combinations with a little bit of color that will pop! 


Healthy tip: Most breakfast items like cereal, toast, and pancakes have a ton of carbohydrates and sugar.  When you start your day with a fresh vegetable smoothie, whole fruit with fiber, and nuts/seeds, you are starting your day with a balanced blood sugar.  This will help your energy through the whole day! 

   Smoothie Ingredients: ​
  • 1 cup spinach
  • 1 handful of carrots
  • 1/2 cup water
  • ​1 handful of walnuts (or almonds)
  • 1/4 cup of fresh berries or pears

Toppings ingredients: 
  • 4 figs cut in halves
  • 1/8 cup of chia seeds
  • 1/8 cup of pumpkin seeds
  • 1/2 apple cut into chunks
  • drizzled honey, cinnamon
  • dried coconut flakes 

Recipe: 
  1. Combine all smoothie ingredients into the blender, adding the water last and slowly, blend until thick and not too watery. 
  2. Add the thickened smoothie into the bowl. 
  3. Layer the toppings in a straight line, alternating fruit and seeds. 
  4. Top with drizzled honey and cinnamon.  ​Enjoy as breakfast!

0 Comments

Blueberry Chia Oatmeal

8/28/2019

0 Comments

 
Picture

Blueberry Chia Oatmeal 

 Chia Oatmeal is actually grain-free without actual oats. I use hot water and chia seeds together in a pot, and as it heats up it thickens just like regular oatmeal.  This tastes great with some sea salt, and walnuts, as well as cinnamon. The flavors taste like regular oatmeal but even better.  To make it a little sweeter you can add some berries on top. 

​Tip: You want to have the right ratio of seeds to water.  As the water boils, the mixture will thicken up.  Just don't let it go too long or it will burn the bottom of the pot, keep stirring the mixture to prevent this from happening. 

Healthy tip: Regular oatmeal is very high in carbohydrates which can effect blood sugar balance and hinder weight loss.  By using chia seeds instead, you are replacing the carbohydrates with a seed that is high in protein and healthy fats. 

Ingredients: 
  • 4 Tbsp chia seeds
  • 1 cup water
  • 1/4 cup milk or dairy-free milk 
  • 1/4 cup chopped walnuts
  • 1 tsp cinnamon 
  • 1/4 tsp sea salt
  • 1 handful of frozen or fresh berries like blueberries 
  • ​optional: sweetener of drizzled honey or organic maple syrup 

​Recipe: 
  1. In a small pot on the stove, bring to a boil the water, milk and chia seeds. 
  2. Reduce heat and simmer for another 5-10 minutes while stirring to make sure the mixture doesn't burn the bottom of the pot. 
  3. ​Add the sea salt and cinnamon as well as the walnuts. Continue to stir the mixture and cook it until it thickens up like oatmeal. 
  4. Remove from heat and pour into a bowl.  Add fresh berries on top as well as a drizzle of honey for some sweetness if you desire. 

This makes a delicious breakfast, it also reheats well! 
0 Comments

    Categories

    All
    Breakfast
    Dairy Free
    Eggs
    Fruit
    Gluten Free
    Ketogenic
    Paleo
    Smoothies
    Sweet
    Vegan

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • Recipes
  • DELICIOUS MEAL RECIPES
  • ENERGIZING AND QUICK BREAKFASTS
  • FRESH DIPS AND SIDE DISHES
  • HEALTHY SMOOTHIES AND DRINKS
  • GRILLING RECIPES
  • BAKED and SWEET SOMETHINGS
  • IMMUNE BOOSTING RECIPES
  • SOUPS AND INSTANT POT
  • Contact