For a single serving:
1/2 cup dry rolled or steel cut oats
1/4 cup unsweetened applesauce
1/2 tsp cinnamon
1/2 – 3/4 cup water or unsweetened almond or coconut milk (amount of liquid depends on how you like the texture of your oatmeal)
1/2 apple of choice, cut into slivers or cubes
Combine all of the ingredients in a small pot, and bring it to a boil. Simmer on low until all or most of the liquid is absorbed. Top with the sliced apples and enjoy with a warm cup of chamomile tea!
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Ruth Smith
AADP Nutrition Counselor
Sage Wellness Phone: (323) 527-‐0787, ext. 2
ruth@sagewellnessla.com
These are delicious and nutritious!
Serves 2-4 people (makes about 10 pancakes)
Ingredients
1 cup whole wheat flour (use whole wheat pastery flour if you have it)
1 1/2 teaspoon baking powder
1 teaspoon pumpkin pie spice
1/2 teaspoon salt
1 cup milk (skim, almond, rice or soy)
1 cup pumpkin puree
2 eggs
1 tablespoon unsalted butter, melted
1 teaspoon vanilla extract
In a large bowl whisk together the flour, baking powder, pumpkin pie spice and salt. In a seperate bown combine the milk, pumpkin puree, eggs, melted butter and vanilla, mixing until smooth. Add the wet ingredients to the dry, folding in with a spatula until just combined.
Heat frying pan over medium heat, add a little butter to grease the pan. Cook each pancake until lightly browned on each side. Top with pure maple syrup and enjoy!
Morning Egg & Kale (or Spinach) For Two
1 cup precooked quinoa (or brown rice)
1 bunch kale or spinach
2 eggs
Salt & Pepper
Top with Paprika or Salsa
Add Kale to boiling water for 30 seconds to blanch. Remove from water and roll in towel to absorb water. Chop Kale in bite size pieces. Fry egg in pan, add salt and pepper to egg. While egg is cooking, heat leftover quinoa or brown rice in microwave. Split quinoa between two plates, top with chopped kale and fried egg. Add a little paprika or salsa too!
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