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Weight Loss Episode One - Breakfast Recipes

I'm happy to share with you five breakfast recipes I enjoy (while losing weight) and still have in the rotation frequently. I also shared five helpful tips on weight loss I've learned. If you find this series helpful, please let me know and I will continue to post on the topic of weight loss.


Five Weight Loss Tips in Episode One:


1.) Follow Dr. Greger Daily Dozen List

2.) Keep a food journal for a week, it can be very helpful seeing exactly what you are eating and the amounts

3.) Eat more veggies!

4.) Drink enough water

5.) Keep things simple

More Information about Dr. Greger and the Daily Dozen


https://nutritionfacts.org

https://nutritionfacts.org/video/dr-gregers-daily-dozen-checklist/

https://nutritionfacts.org/topics/daily-dozen/

Five Breakfast Recipes from Today's Video


Print the recipe here:

Carrot Cake Oatmeal.pdf
Download PDF • 74KB



Carrot Cake Oatmeal

By: The Jaroudi Family

Ingredients:

o ¼ cup steel cut oatmeal cooked (follow instructions on packaging)

o 1 carrot shredded

o 1 cup zucchini shredded

o 1 tsp vanilla extract

o ¼ tsp cinnamon

o ¼ tsp ginger

o ¼ tsp nutmeg

o 1 tbsp molasses

o ¼ cup of raw walnuts or 1-2 tbsp flax meal

Directions:

o After steel cut oatmeal is cooked add in vanilla extract, molasses, spices, and shredded carrot/zucchini

o On low heat, let the carrots and zucchini cook until soft with oatmeal

o Top oatmeal with raw walnuts or flax meal

Optional:

*Swap molasses for date paste

*Add in other spices

*Raw pumpkin seeds can be swapped for walnuts

Print the recipe here:

Antioxidant Smoothie .pdf
Download PDF • 67KB



Antioxidant Smoothie

By: The Jaroudi Family

Ingredients:

o 2 cups of mixed greens

o 1 banana (frozen)

o 1 medium cooked beet

o 1 cup berries (frozen)

o 1 tsp ginger

o 1 tbsp Flax meal

o ½ cup water (or nondairy milk)

Directions:

o Blend all the ingredients together in a high-speed blender

o If using fresh fruit add in 1 cup of ice cubes!

Optional:

*Swap berries for cherries

*Add in other spices

*Chia seeds can be swapped for flax meal

Print the recipe here:

Sweet Potato Cauliflower Waffles.pdf
Download PDF • 80KB



Sweet Potato Cauliflower Waffles

By: The Jaroudi Family

Makes 4 waffles

Ingredients:

o 1 cup cooked sweet potato

o 1 cup cauliflower rice (we used frozen)

o ½ cup oat flour (rolled oats pulsed in a high-speed blender)

o ½ cup unsweetened applesauce

o 1 flax egg (1 tbsp flax meal mixed with 3 tbsp water)

o 1 tbsp cinnamon

Directions:

o Make the oat flour (blend 1/2 cup of rolled oats in a high-speed blender)

o Make the flax egg by mixing 1 tbsp flax meal with 3 tbsp water and set aside for 5-10 minutes

o In a bowl mix together sweet potato, cauliflower rice, oat flour, flax egg, applesauce, and cinnamon well

o Add ¼ of the batter to a waffle iron

o Wait until waffle is completely cooked before removing – repeat

Optional:

*Add in other spices

Print the recipe here:

_Fruit Bowl Cereal .pdf
Download PDF • 74KB


Fruit Bowl Cereal

By: The Jaroudi Family

Ingredients:

o 1 cup pitted cherries

o 1 banana sliced

o ½ cup rolled oats

o ¼ cup raw walnuts or 1 tbsp ground flax meal

o ½ cup of nondairy milk (unsweetened – unflavored)

o 1 tsp - tbsp cinnamon (go light if you are just starting out using cinnamon)

Directions:

o Add all ingredients into a medium size bowl

o Enjoy like cereal!

Optional:

*Swap cherries for mixed berries

*Change the spices

*Add more nondairy milk as needed

Print the recipe here:

Breakfast Casserole.pdf
Download PDF • 98KB



Breakfast Casserole

By: The Jaroudi Family

www.youtube.com/thejaroudifamily

www.thejaroudifamily.com

Breakfast Casserole Ingredients:

o About 3 cups hash browns frozen

o 3 cups of chopped veggies (we used baby boy choy, broccoli, red bell pepper)

o Our “Sausage” recipe

o Our Nacho Cheese Sauce recipe

“Sausage” Recipe

Ingredients

· 1 cup rolled oats

· 1 -15oz can of black beans rinsed and drained

· 2 flax eggs (2 tbsp flax meal mixed with 6 tbsp water mixed and set aside for 15 minutes)

· 1 tbsp white miso (optional)

· 2 tbsp sausage seasoning

Directions:

· Combined all ingredients in a food processor

· Blend until mixture is well incorporate and mixed together

Nacho Cheese Sauce Recipe

Ingredients

1/2 cup raw cashews

1/4 cup water - **if blender is having trouble double**

1 large piece of roasted red pepper (1/2 cup chopped)

3 Tbsp nutritional yeast

1 tsp miso

1 tsp rice vinegar

2 tsp smoked paprika

1/2 tsp garlic powder

1/2 tsp onion powder

Directions:

o Blend together all ingredients in a high-speed blender

Directions:

o Assemble the breakfast casserole in deep oven safe dishware

First layer hash browns, then chopped veggies, crumbled sausage mixture, and covered in nacho cheese sauce.

o Bake at 350 degrees for 10 minutes, then cover with tin foil and bake for an additional 25 minutes.

Optional:

*Swap nacho cheese sauce for any plant-based cheese recipe

*Add red pepper flakes for added heat

I hope you'll give these recipes a try, and let us know if you liked it!

We love seeing photographs of our recipes and just in general hearing from you guys!


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