CHERRY CHIA PARFAIT with Cherry Compote
This beautiful parfait has a few steps yet it’s so easy to make, so yummy and it packs power in the form of calcium, omega three essential fatty acids, protein and fiber. Hail the tiny chia seed. Made into a thick and creamy pudding, all you need to do is choose your desired extras to match it up with. It can be one, two or all three of these.
Here I’ve made a simple cherry compote, date jam and calcium rich almond crème.
It may sound like a lot to make yet each these are made with just a few simple ingredients and they are great in so many food creations. Now gather up the needed ingredients and run with this. The caveat, you need some time for soaking ingredients but that's easy. Just plan ahead.
Now, please if you do make this in whatever fashion, please let me know how you like it; what your favorite variations are and what other fun inspirations would you love to see.
Click here to read more
This beautiful parfait has a few steps yet it’s so easy to make, so yummy and it packs power in the form of calcium, omega three essential fatty acids, protein and fiber. Hail the tiny chia seed. Made into a thick and creamy pudding, all you need to do is choose your desired extras to match it up with. It can be one, two or all three of these.
Here I’ve made a simple cherry compote, date jam and calcium rich almond crème.
It may sound like a lot to make yet each these are made with just a few simple ingredients and they are great in so many food creations. Now gather up the needed ingredients and run with this. The caveat, you need some time for soaking ingredients but that's easy. Just plan ahead.
Now, please if you do make this in whatever fashion, please let me know how you like it; what your favorite variations are and what other fun inspirations would you love to see.
Click here to read more
BUCKWHEAT PANCAKES
w/ SunButter Sunflower Butter Maple Cream
Pancakes, are you hooked on these? Does just the name 'pancake' trigger warm sentiments of memories from days gone by. Well if so then these pancakes may be just what you need to enjoy this kind of breakfast more often. Best is while most pancakes are made with refined flour this recipe elevates pancakes to a good for you status while being every bit as delish.
Rather than overly indulgent, when made from whole-food ingredients, pancakes are a truly healthy breakfast. Adding to the benefits... these are gluten-free and plant-strong. I think you're gonna love them. Drizzle them with the SunButter Maple Creme (recipe below) and you're sure too. If so please like this recipe - it really helps support the site.
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w/ SunButter Sunflower Butter Maple Cream
Pancakes, are you hooked on these? Does just the name 'pancake' trigger warm sentiments of memories from days gone by. Well if so then these pancakes may be just what you need to enjoy this kind of breakfast more often. Best is while most pancakes are made with refined flour this recipe elevates pancakes to a good for you status while being every bit as delish.
Rather than overly indulgent, when made from whole-food ingredients, pancakes are a truly healthy breakfast. Adding to the benefits... these are gluten-free and plant-strong. I think you're gonna love them. Drizzle them with the SunButter Maple Creme (recipe below) and you're sure too. If so please like this recipe - it really helps support the site.
Click here to read more
MINT PATTIE SMOOTHIE BOWL
Ah Yes - The cooling, spirited taste of peppermint cream and the allure of chocolate crunch in a smoothie no less!
Peppermint Patties are reminiscent of my childhood. The shiny foil wrapped patties bought at the local candy store were only 5 cents. Yes that’s right, a mere nickel. They were a favorite yet now I have zero desire for such over-refined candy. A delish home-made smoothie version was needed, so I set out to recreate the cooling, minty sensation and the addictive chocolate crackle of those patties I loved. Assembling what I hoped would do just that and I came up with this almost right away. It’s fantastic. I suggest you keep your smoothie blend thick and creamy with the use of lots of ice. You eat it over sipping it!
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Ah Yes - The cooling, spirited taste of peppermint cream and the allure of chocolate crunch in a smoothie no less!
Peppermint Patties are reminiscent of my childhood. The shiny foil wrapped patties bought at the local candy store were only 5 cents. Yes that’s right, a mere nickel. They were a favorite yet now I have zero desire for such over-refined candy. A delish home-made smoothie version was needed, so I set out to recreate the cooling, minty sensation and the addictive chocolate crackle of those patties I loved. Assembling what I hoped would do just that and I came up with this almost right away. It’s fantastic. I suggest you keep your smoothie blend thick and creamy with the use of lots of ice. You eat it over sipping it!
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SUPER POWER PEAR SMOOTHIE
It’s my favorite way to start the day with a big energy boost. Anticipating the yum in each bite gets me out of bed with ease. Adding to this, knowing I’m giving my body a mega dose of fresh produce and loading up on super foods too. It’s like the best of both worlds. Great tasting, creamy blends and mega benefits of nutrient rich ingredients from greens and fruits to super-seeds and super-foods! What is it you say… why smoothies of course. I am an addict!
I know the ingredients list may look long yet rest assured you don’t have to use all of the suggested spices. Go with what appeals to you yet I must say the spice combo here makes this smoothie divine. Make it with what you have and then decide if you want to stock up on more spices or essential oils like cinnamon and cardamom.
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It’s my favorite way to start the day with a big energy boost. Anticipating the yum in each bite gets me out of bed with ease. Adding to this, knowing I’m giving my body a mega dose of fresh produce and loading up on super foods too. It’s like the best of both worlds. Great tasting, creamy blends and mega benefits of nutrient rich ingredients from greens and fruits to super-seeds and super-foods! What is it you say… why smoothies of course. I am an addict!
I know the ingredients list may look long yet rest assured you don’t have to use all of the suggested spices. Go with what appeals to you yet I must say the spice combo here makes this smoothie divine. Make it with what you have and then decide if you want to stock up on more spices or essential oils like cinnamon and cardamom.
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YUMMY PUMPKIN MUFFINS
Recipe created by Teri Gentes – permission required to reprint
A whole-food muffin recipe all eaters can enjoy! Even low carb eaters
I’ve long held a love affair with home-made muffins yet rarely eat them as flour has taken a back burner in my diet. This recipe delivers all the enjoyment of a fabulous muffin even if you’re grain, gluten-free or celiac. Plus they deliver a mega dose of trace minerals, calcium, iron, magnesium, manganese and potassium along with fiber and anti-inflammatory power. They are delish, filling and they get better every-day so mega batch and freeze some for future treats saving you time and keeping you snacking well.
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Recipe created by Teri Gentes – permission required to reprint
A whole-food muffin recipe all eaters can enjoy! Even low carb eaters
I’ve long held a love affair with home-made muffins yet rarely eat them as flour has taken a back burner in my diet. This recipe delivers all the enjoyment of a fabulous muffin even if you’re grain, gluten-free or celiac. Plus they deliver a mega dose of trace minerals, calcium, iron, magnesium, manganese and potassium along with fiber and anti-inflammatory power. They are delish, filling and they get better every-day so mega batch and freeze some for future treats saving you time and keeping you snacking well.
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PUMPKIN PIE SMOOTHIE
There is divine deliciousness in this protein and anti-oxidant rich power smoothie and its perfect pre/post workout or just about any ole time.Besides being nutrient dense and super easy to make, pumpkin boasts pre-biotic power and the spices including ginger and cinnamon are ideal for their anti-inflammatory, anti-bacterial and anti-viral properties.If you don’t want a green smoothie use romaine instead of dark leafy greens.
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There is divine deliciousness in this protein and anti-oxidant rich power smoothie and its perfect pre/post workout or just about any ole time.Besides being nutrient dense and super easy to make, pumpkin boasts pre-biotic power and the spices including ginger and cinnamon are ideal for their anti-inflammatory, anti-bacterial and anti-viral properties.If you don’t want a green smoothie use romaine instead of dark leafy greens.
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SAVORY STEEL CUT RIS-OAT-O BOWL
Oh my ode to slow cooked oats! I just adore this belly hugging, ever so perfect comfort food and the endless creative and artist play you can have with it. This recipe makes a big batch so do reduce it if you're not cooking for a few or planning to enjoy it all week. If you are then you are good to go. Vary up your toppings each time you enjoy it.
I find when making it with tahini it has a mac and cheese taste and giving it an Italian spin I love it with cashew butter, sun-dried tomatoes, herb infused olive oil, avocado and toasted pine nuts. A drizzle of basil infused olive oil is so yummy too. No rules here, let your taste-buds decide.
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Oh my ode to slow cooked oats! I just adore this belly hugging, ever so perfect comfort food and the endless creative and artist play you can have with it. This recipe makes a big batch so do reduce it if you're not cooking for a few or planning to enjoy it all week. If you are then you are good to go. Vary up your toppings each time you enjoy it.
I find when making it with tahini it has a mac and cheese taste and giving it an Italian spin I love it with cashew butter, sun-dried tomatoes, herb infused olive oil, avocado and toasted pine nuts. A drizzle of basil infused olive oil is so yummy too. No rules here, let your taste-buds decide.
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SUNBUTTER N FIG GREEN SMOOTHIE
Smoothies truly are an ideal way to jam pack all kinds of super foods into your body while enjoying a delish, almost dessert like treat. What’s ever so important to keep in mind is smoothies need to contain high fiber, plant protein and healthy fats to truly be a whole-some breakfast that will keep you satiated until your next meal.
All my smoothie recipes include quality, whole food protein, healthy essential fatty acids and quality carbs. To make this even better I offer various super-food add-in options such as flax, chia and hemp seeds to chlorella, spirulina or greens powders and super food spices such as turmeric w/ black pepper or healing, edible essential oils and medicinal mushrooms.
However you choose to enjoy your smoothie creation you will find yourself savoring each sip and this is the ideal way to eat. Bon appetite and Hara Hachi Bu! (This means eat until you are 2/3rds full)
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Smoothies truly are an ideal way to jam pack all kinds of super foods into your body while enjoying a delish, almost dessert like treat. What’s ever so important to keep in mind is smoothies need to contain high fiber, plant protein and healthy fats to truly be a whole-some breakfast that will keep you satiated until your next meal.
All my smoothie recipes include quality, whole food protein, healthy essential fatty acids and quality carbs. To make this even better I offer various super-food add-in options such as flax, chia and hemp seeds to chlorella, spirulina or greens powders and super food spices such as turmeric w/ black pepper or healing, edible essential oils and medicinal mushrooms.
However you choose to enjoy your smoothie creation you will find yourself savoring each sip and this is the ideal way to eat. Bon appetite and Hara Hachi Bu! (This means eat until you are 2/3rds full)
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CREAMY LEMON BERRY PARFAIT
A dairy free yogurt alternative!
Greek yogurt!! Most believe it’s a truly healthy food choice unaware of the potential health challenges related to dairy consumption such as: digestive challenges, allergies, inflammation, skin disorders, heart disease and cancer.
Not sure if you react to dairy? I have clients take all forms of dairy out for a week or two then re-introduce it as normally consumed. Give this a test run yourself and you'll soon know if you react this it.
For a delicious Non-Dairy (vegan) alternative that assists with hormonal balance, blend up a batch of this protein-rich, anti-inflammatory creamy mousse.
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A dairy free yogurt alternative!
Greek yogurt!! Most believe it’s a truly healthy food choice unaware of the potential health challenges related to dairy consumption such as: digestive challenges, allergies, inflammation, skin disorders, heart disease and cancer.
Not sure if you react to dairy? I have clients take all forms of dairy out for a week or two then re-introduce it as normally consumed. Give this a test run yourself and you'll soon know if you react this it.
For a delicious Non-Dairy (vegan) alternative that assists with hormonal balance, blend up a batch of this protein-rich, anti-inflammatory creamy mousse.
Click here to read more
CASHEW CRÈME PARFAIT
A Vegan Creme Dream
Recipe created by Teri Gentes www.terigentes.com Permission required to reprint
This is a fabulous tasting, easy to make, replacement for any dairy based sweet crème such as
yogurt, whipped crème or pudding. Bonus: It had great alkalizing and anti-inflammatory effects. I love thick and creamy creations like mousse, cheesecake, yogurt, etc yet avoid dairy so needed to create alternatives. They nut creme is so easy to make and you can choose the nuts you prefer such as walnut, pecan, macadamia and almond. They are all yummy! A high speed blender is best to use yet not essential. While the texture won't be as creamy, the taste is still delish.
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A Vegan Creme Dream
Recipe created by Teri Gentes www.terigentes.com Permission required to reprint
This is a fabulous tasting, easy to make, replacement for any dairy based sweet crème such as
yogurt, whipped crème or pudding. Bonus: It had great alkalizing and anti-inflammatory effects. I love thick and creamy creations like mousse, cheesecake, yogurt, etc yet avoid dairy so needed to create alternatives. They nut creme is so easy to make and you can choose the nuts you prefer such as walnut, pecan, macadamia and almond. They are all yummy! A high speed blender is best to use yet not essential. While the texture won't be as creamy, the taste is still delish.
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TERI'S DIY RAW MUESLI MAGIC MIX
- for overnight parfaits
It's remarkable how food can taste so good and be so good for you! This is always my aim and I'm proud to say I ace it. With a strong passion for yummy, easy to make and good for me food my mind is always devising artistic creations that will meet all these requirements. Yes I am almost always thinking about food and drink.
The now infamous overnight bowl sensation has it's origins in muesli or muesli bircher or budwig bowl. Its been around a long time and in my view it gets better and better. You're sure to love this! It's a fabulous melange of fiber rich, quality carbs, protein and healthy fats.
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- for overnight parfaits
It's remarkable how food can taste so good and be so good for you! This is always my aim and I'm proud to say I ace it. With a strong passion for yummy, easy to make and good for me food my mind is always devising artistic creations that will meet all these requirements. Yes I am almost always thinking about food and drink.
The now infamous overnight bowl sensation has it's origins in muesli or muesli bircher or budwig bowl. Its been around a long time and in my view it gets better and better. You're sure to love this! It's a fabulous melange of fiber rich, quality carbs, protein and healthy fats.
Click here to read more
KIWI LIME COCONUT PIE SMOOTHIE
When breakfast can be this good you're sure to be bounding out of bed and what a super way to start any day, right? Eager to get up along with eating truly yummy as well as oh-so-good (for you) food. I have a thing for creamy, cooling foods, yes even though I do live with winter seasons. Paired with a hot beverage, its a perfect combo for me. This mousse like creation truly is pie like when topped with a little crunch to mimic crust. See below for additional topping ideas and be creative. Food is meant to be fun and fabulous as well as nourishing. Go for it all!
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When breakfast can be this good you're sure to be bounding out of bed and what a super way to start any day, right? Eager to get up along with eating truly yummy as well as oh-so-good (for you) food. I have a thing for creamy, cooling foods, yes even though I do live with winter seasons. Paired with a hot beverage, its a perfect combo for me. This mousse like creation truly is pie like when topped with a little crunch to mimic crust. See below for additional topping ideas and be creative. Food is meant to be fun and fabulous as well as nourishing. Go for it all!
Click here to read more
BERRY BERRY CHIA BOWL w/
Strawberry n balsamic compote
Overnight cereals are a fabulous way to stay on track for even those with the busiest of agendas. Besides being a fabulous, antioxidant and fiber rich, balanced whole-foods breakfast jammed with nutrients, this recipe is super delish and ever so lovely.
It's totally company worthy and kid friendly. Make it days in advance and while presentation won’t be quite as spectacular you can pack it up in mason jars for those grab and go busy days. I am oh so confident you will love this and want to make it repeatedly.
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Strawberry n balsamic compote
Overnight cereals are a fabulous way to stay on track for even those with the busiest of agendas. Besides being a fabulous, antioxidant and fiber rich, balanced whole-foods breakfast jammed with nutrients, this recipe is super delish and ever so lovely.
It's totally company worthy and kid friendly. Make it days in advance and while presentation won’t be quite as spectacular you can pack it up in mason jars for those grab and go busy days. I am oh so confident you will love this and want to make it repeatedly.
Click here to read more.
FULLY LOADED APPLE NACHOS
The most fun breakfast ever!
Recipes created by Teri Gentes – permission required to reprint.
These nachos are the easiest no-brainier breakfast or snack and can easily be adapted pending on what ingredients you have on hand. Great creative! I always marvel at the raves I get from eaters of all ages for this simple creation. Prepare to impress your guests. (You gotta love that right!) Here’s to food lovers everywhere.
The most fun breakfast ever!
Recipes created by Teri Gentes – permission required to reprint.
These nachos are the easiest no-brainier breakfast or snack and can easily be adapted pending on what ingredients you have on hand. Great creative! I always marvel at the raves I get from eaters of all ages for this simple creation. Prepare to impress your guests. (You gotta love that right!) Here’s to food lovers everywhere.
CINNAMON KISSED GRANOLA
W/ SUNBUTTER
Recipes created by Teri Gentes, Permission required to reprint.
Granola is always a great addition to your kitchen counter 'yum' jar. You have one right? Whether you do or don't this recipe is a must make. It's truly one of the best I've had, requests for the recipe are rampant and like most of my recipes it's so easy to make. Gather up the ingredients and go to it. Then let me know what you think, I love to hear your impression, your adaptions (all recipes have room for personal expression in my view) and yes, include your photos.
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W/ SUNBUTTER
Recipes created by Teri Gentes, Permission required to reprint.
Granola is always a great addition to your kitchen counter 'yum' jar. You have one right? Whether you do or don't this recipe is a must make. It's truly one of the best I've had, requests for the recipe are rampant and like most of my recipes it's so easy to make. Gather up the ingredients and go to it. Then let me know what you think, I love to hear your impression, your adaptions (all recipes have room for personal expression in my view) and yes, include your photos.
Click here for more
RIS-OAT-O STYLE OATMEAL
The best you'll ever have
Comfort food at its best! What is it about big, creamy bowls of foods reminiscent of childhood that take us back in time with just the thought of them? Like Mac and Cheese or Oatmeal. The later was a familiar food in my home growing up in Winnipeg, MB yet then we knew it as porridge. Besides being an oh-so-needed warming sustenance for our short, albeit freezing cold walk to school in Winnipeg`s long winters, it was fast, easy and affordable for a family of 8 on one, so-so salary. My mom could stretch a dollar like no one I know. I can still picture her, a wonderful cook, stirring up a big ole pot with a worn, wooden spoon. My siblings and I’d be so excited for the inevitable brown sugar and cinnamon we could liberally top it with. For a delicious new taste experience choose coconut syrup or if you are more of a traditionalist go for the familiar, real maple syrup. Lakanto and stevia are great options for diabetics.
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The best you'll ever have
Comfort food at its best! What is it about big, creamy bowls of foods reminiscent of childhood that take us back in time with just the thought of them? Like Mac and Cheese or Oatmeal. The later was a familiar food in my home growing up in Winnipeg, MB yet then we knew it as porridge. Besides being an oh-so-needed warming sustenance for our short, albeit freezing cold walk to school in Winnipeg`s long winters, it was fast, easy and affordable for a family of 8 on one, so-so salary. My mom could stretch a dollar like no one I know. I can still picture her, a wonderful cook, stirring up a big ole pot with a worn, wooden spoon. My siblings and I’d be so excited for the inevitable brown sugar and cinnamon we could liberally top it with. For a delicious new taste experience choose coconut syrup or if you are more of a traditionalist go for the familiar, real maple syrup. Lakanto and stevia are great options for diabetics.
Click here for more.
BULLET PROOF CHOCOLATE COOKIES
Do you need a caffeine kick-start to your day? Well this is so much better!
If you are one of the “I need my coffee to get going’ kind of souls then you will love, love, love this creation. Sure, it’s a cookie so you may think ‘what’s not to love’ yet I pair up some of the best energizers in this, whole-foods, nutrient-rich creation and the result is a resounding and addictive, guilt-free YUM! A bit like a great chocolate and quality cup of coffee!
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Do you need a caffeine kick-start to your day? Well this is so much better!
If you are one of the “I need my coffee to get going’ kind of souls then you will love, love, love this creation. Sure, it’s a cookie so you may think ‘what’s not to love’ yet I pair up some of the best energizers in this, whole-foods, nutrient-rich creation and the result is a resounding and addictive, guilt-free YUM! A bit like a great chocolate and quality cup of coffee!
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RED VELVET CHOCOLATE SMOOTHIE
Do you have addictive tendencies? I mean really, are there any must-haves in your dietary regime? Come on now- it’s confession time and yes, I’ll go first.
My addiction is smoothies. As much as I advise my clients on the importance of variety I almost always default to a smoothie at breakfast for it’s a perfect way to power-pack my body with numerous nutrients including both veggies and fruits. And then of course there is that dessert-like aspect. It’s like having an ice cream (vegan of course) sundae every day with all the various toppings we choose to garnish our creation with.
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Do you have addictive tendencies? I mean really, are there any must-haves in your dietary regime? Come on now- it’s confession time and yes, I’ll go first.
My addiction is smoothies. As much as I advise my clients on the importance of variety I almost always default to a smoothie at breakfast for it’s a perfect way to power-pack my body with numerous nutrients including both veggies and fruits. And then of course there is that dessert-like aspect. It’s like having an ice cream (vegan of course) sundae every day with all the various toppings we choose to garnish our creation with.
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RAW CACAO BANANA BUTTER SMOOTHIE
There is such reward in engaging all the senses and when it comes to food and this is exactly what I love to do. Besides creating ‘gourmet good’ tasting food I love for it to look amazing, smell great, and have great texture and be as nutrient dense as possible. It's all ever so doable, as this recipe demonstrates perfectly. When you top your smoothie bowl it’s an open slate. Choose your favorites and color your bowl pretty. Finish it with a thinned out cashew butter or SunButter drizzle and you’ve become a gourmet good foodie artist.
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There is such reward in engaging all the senses and when it comes to food and this is exactly what I love to do. Besides creating ‘gourmet good’ tasting food I love for it to look amazing, smell great, and have great texture and be as nutrient dense as possible. It's all ever so doable, as this recipe demonstrates perfectly. When you top your smoothie bowl it’s an open slate. Choose your favorites and color your bowl pretty. Finish it with a thinned out cashew butter or SunButter drizzle and you’ve become a gourmet good foodie artist.
Click here for more
GREEN VELVET SPICE SMOOTHIE
There are some days when smooth comforting foods are an absolute necessity and at these times, frosty cool, velvety and creamy blends are my must-make. While smoothies are most often on the menu to start my day it’s a combo like this that delivers the sense of a long held hug. What makes it so?
A really long blast in the blender with extra ice so it stays cold yet is truly the texture of liquid velvet. Once you taste test this for yourself I am confident you’ll know what I mean and may want it two days in a row. Just garnish it different on day two.
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There are some days when smooth comforting foods are an absolute necessity and at these times, frosty cool, velvety and creamy blends are my must-make. While smoothies are most often on the menu to start my day it’s a combo like this that delivers the sense of a long held hug. What makes it so?
A really long blast in the blender with extra ice so it stays cold yet is truly the texture of liquid velvet. Once you taste test this for yourself I am confident you’ll know what I mean and may want it two days in a row. Just garnish it different on day two.
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THE VEGAN McMUFFIN BREAKFAST
The avocado is truly a celebrated fruit for most everyone and oh the endless ways to use them. Here is a remake on the proverbial McMuffin - you never eat anything McDonalds do you? That’s not food and once you’ve had ‘real food’ as the mainstay of your diet, there is zero temptation to eat foods like that ever. Not to fear missing out, however; this version of a McMuffin rocks, and you can customize it to suit your taste-buds.
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The avocado is truly a celebrated fruit for most everyone and oh the endless ways to use them. Here is a remake on the proverbial McMuffin - you never eat anything McDonalds do you? That’s not food and once you’ve had ‘real food’ as the mainstay of your diet, there is zero temptation to eat foods like that ever. Not to fear missing out, however; this version of a McMuffin rocks, and you can customize it to suit your taste-buds.
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PUMPKIN SPICED PARFAIT
There is comforting magic in creamy, flavor infused foods and this pumpkin spiced blend is a must make. When roasting sweet potatoes or winter squash for dinner, bake extra so you can create this fabulous breakfast/ snack, sweet butter. It’s a wonderful vegan option to yogurt and any canned or roasted squash of your choice can be used as well.
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There is comforting magic in creamy, flavor infused foods and this pumpkin spiced blend is a must make. When roasting sweet potatoes or winter squash for dinner, bake extra so you can create this fabulous breakfast/ snack, sweet butter. It’s a wonderful vegan option to yogurt and any canned or roasted squash of your choice can be used as well.
Click here for more.