Protein + veggies first thing in the morning is a fantastic way to get your day started on a healthified track. Adding in anti-inflammatory turmeric pared with black pepper gives your meal an extra nutritional boost. Starting your morning with a healthy and fortifying meal encourages you to continue making healthy and mindful choices for the rest of your day.
turmeric black pepper scramble
- 2 cups spinach or baby kale
- 1/2 teaspoon red pepper flakes
- 1 tablespoon olive oil
- 2 teaspoons butter or ghee
- 1 teaspoon ground turmeric
- Pinch of freshly ground black pepper + salt
- 2 pasture-raised eggs, beaten
- Parsley, cilantro, or microgreens for garnish
In an 8-inch sauté pan, warm the olive oil and red pepper flakes over medium heat. Add the spinach or kale, and cook for a minute or two until just wilted. Transfer to a plate. Wipe pan, add butter or ghee and warm over medium heat. Once butter is melted, add turmeric and black pepper and toast of 30 seconds to a minute, allowing the spices to bloom. Add the beaten eggs, pinch of salt, and gently scramble. Transfer to plate with greens, garnish, and enjoy.
Ginger Spinach Blueberry Smoothie
Need a mid-morning pick me up? How about a small smoothie, bursting with anti-oxidants and protein.
Makes 2 snack sized smoothies or 1 meal size
- 1 cup fresh spinach
- 1 cup frozen or fresh blueberries
- 1 cup nut milk
- 1 tablespoon sun butter or peanut butter
- 1/2 tablespoon ginger, peeled and chopped
- 1/2 cup plain Greek. Icelandic, or coconut yogurt
- 1 cup ice cubes
Blend ingredients together in a high speed blender and enjoy.
Fennel, Parsley, and Quinoa Salad
Fennel, parsley, and celery are all vegetables that help combat bloating. These veggies, paired with protein filled sunflower seeds and quinoa, and finished with a tangy lemon tahini dressing, makes this lunch salad a win, win!
- 1 1/2 cups quinoa or brown rice or a combo, cooked and cooled
- 1/4 cup fresh lemon juice
- 1 tablespoon tahini
- 1 tablespoon apple cider vinegar
- 1 teaspoon tamari
- 1/4 cup extra virgin olive oil
- 1 large cucumber, diced
- 2 stalks of celery, thinly sliced
- 2 scallions, thinly sliced
- 1/2 cup parsley, chopped
- 3/4 cup fennel, thinly sliced
- 1/4 cup sunflower seeds, toasted
Place quinoa or brown rice into a large bowl. In another bowl, whisk together the lemon juice, tahini, tamari, apple cider vinegar, and olive oil. Taste and adjust, if needed. Add cucumber, celery, scallions, parsley, and fennel, to the dressing, and toss to combine. Add vegetables to the bowl with the grains. Top with sunflower seeds. Taste, add more oil, lemon juice, and tamari, if needed, and enjoy.
As a snack, reach for hydrating crispy, spicy cucumbers to cure your three o'clock crunch fix.
spicy sesame cucumbers
- 2 tablespoons brown rice vinegar
- 1 teaspoon minced red chili pepper or dried red pepper flakes
- 1 tablespoon toasted sesame oil
- 2 medium-sized English cucumbers cut into 2-inch sticks.
- 1/4 cup black or white sesame seeds
- 1/4 cup cilantro, chopped
In a bowl, whisk together brown rice vinegar, minced red chili pepper or dried red pepper flakes, and toasted sesame oil. Place cucumber into a bowl, cover with dressing, sprinkle with black or white sesame seeds, chopped cilantro, and toss to coat. Refrigerate for at least an hour before enjoying.
Turmeric Roasted Cauliflower + Lentils
- 1 head of cauliflower, cut into bite-sized pieces
- 2 tablespoons extra virgin olive oil + 1/4 cup for dressing
- 1 tablespoon ground turmeric
- Sea salt + freshly ground black pepper
- 1 cup green lentils, cooked
- 2 cups lacinato kale, center stem removed, leaves very thinly sliced
- 1 tablespoon dijon mustard
- 1 tablespoon apple cider vinegar
- Fresh lemon and cilantro for garnish, if you wish.
- Preheat oven to 375 degrees. In a large bowl, whisk together 2 tablespoons olive oil, turmeric, pinch of salt and pepper. Add cauliflower and toss well, coating all the florets with the turmeric oil. Spread cauliflower out on a parchment paper-lined sheet tray, and roast for 20 to 25 minutes, tossing halfway though.
- In a large serving bowl, whisk together the mustard, apple cider vinegar, and 1/4 cup olive oil. Add the lentils, kale, salt and pepper, and gently toss together. Once the cauliflower is cooked, add it warm to the salad. Finish with a squeeze of fresh lemon juice and cilantro.
Need something sweet? Have a clementine or two.
Need to refresh on the guidelines? Refer to them here.