4 Tips to Build a Better Breakfast

It’s no secret that breakfast is my favorite meal of the day! I could literally eat it all day long.

What most people don’t realize is that many popular breakfast foods are loaded with sugar, processed foods and unnecessary ingredients.

Instead of relying on your breakfast to come from a box or the freezer (cringe!) build it yourself.

I promise that building your breakfast is more satisfying, more filling and tastes way better!

4 Tips to Build a Better Breakfast

• Eat real food… no processed foods, no fast food, real whole foods and ingredients

• Protein… clean lean protein to fuel your morning

• Fiber… will keep you full and energized for the day ahead

• Real sugar only… no added sugars, stick to fruit or a drizzle of honey at most

My current favorite breakfast is a yogurt bowl with coconut yogurt, fruit, hemp hearts, flaxseeds, chia seeds, and a drizzle of local honey!

Tuscan Kale and Shrimp Wrap

My tuscan kale and shrimp wrap may sound fancy, but it’s easier than you may think!

Turns out it is possible to have a decedent lunch as a new mom.

This lunch literally look me 5 minutes to make, and I will definitely be adding this into my lunch rotation.

Ingredients:

Organic tuscan kale (2 cups/ 2 handfuls)

Wild caught shrimp (already cooked, deveined, and no shell) - serving size approx. 8 large shrimp, 16 small/medium shrimp

Avocado oil

Mayo / Vegan mayo / Olive oil

Salt and Pepper to taste

Quinoa wrap

Low sodium chicken broth

Directions:

Thaw shrimp in a bowl of room temp water.

Wash and trim kale, cook in a small pot on medium/low heat with 1 ounce of low sodium chicken broth and a dash of avocado oil.

Cook kale for approximately 3-4 minutes until it begins to wilt, then turn off the stove and remove it from heat.

Drain the water from your shrimp - be sure they are all thawed.

Place shrimp in a bowl and add 1 tsp of mayo / vegan mayo / olive oil (your choice!) to the shrimp. Sprinkle in salt and pepper to taste, and mix together.

Add kale to wrap and top with shrimp, and enjoy!

It’s really that simple.

On days that I’m covered in spit up, breastmilk…and let’s be honest who knows what else lunches like this bring me back to life and make me feel like an adult again.

This tuscan kale and shrimp wrap is loaded with fiber, protein, Vitamin A, Folate, ALA and Omega-3 fatty acids. It is sure to power you up and help you get through the afternoon!

Hope you enjoy!

3 of My Favorite Holiday Recipes

Sharing 3 of my favorite holiday recipes with you today!

Cinnamon Mashed Sweet Potatoes

Lemon Brussels Sprouts with. Bacon and Sage

Flourless Peanut Butter Cookies

Enjoy!! Happy Holidays! xxx

How to Make my Avocado Egg Sandwich

This has been my Husband’s go-to breakfast of late! It’s so yummy and such a great blend of healthy fat, fiber & protein I had to share the recipe with all of you!

We prefer to eat this sandwich open face, and it actually tricks the mind into thinking we’re eating more than we really are! The fiber and healthy fats from the avocado, along with the protein from the eggs will keep you fueled for a busy day ahead!

Avocado Egg Sandwich

Ingredients:

2 Slices of Ezekiel Bread (or bread of your choice)

1 Ripe Avocado

3 Eggs

1/2 Lemon

Manitoba Hemp Hearts

Salt & Pepper to taste

Directions:

Toast your bread, wash and prep avocado.

Using a spoon take the ripe insides out of the avocado shell (removing the seed) and place half on each piece of toast. Mash avocado on toast with a fork, then squeeze a bit of lemon on the avocado for brightness!

On medium-low heat cook 1 whole egg and 2 egg whites, until cook through. Stir often so eggs become fluffy and well scrambled.

Add scrambled eggs to avocado, half on each slice of toast.

Sprinkle hep hearts of top of your eggs, and add salt & pepper to taste if desired.

Enjoy!

20-minute Homemade Chicken Noodle Soup

As the temperatures begin to cool, and flu season quickly approaches I wanted to share my easy chicken noodle soup recipe!

Ingredients:

2 quarts - Low sodium chicken broth

1 bunch of organic celery

1/2 bag of organic baby carrots

1/2 bag of quinoa & brown rice pasta (or any noodle of your choice)

1 lb. organic ground chicken

Turmeric, salt, papper, and garlic to taste

Directions:

In a frying pan cook ground chicken on low heat until it reaches an internal temp of 165°.

In a large pot add both quarts of low sodium chicken broth and bring to a boil.

Wash, trim, and chop celery and carrots - then add to broth.

Once broth is boiling add in pasta, cook for approx 8 minutes (follow cook times for your specific pasta).

Once chicken is fully cooked, add to pot and stir.

Add spices to taste, and cook on low for approx 10 minutes.

Enjoy!!

Dessert for breakfast, sign me up!

Ever since my son was born I’ve been sharing my oatmeal bowls on social media and you all have been loving them {turns out oatmeal is incredible for keeping your breastmilk supply up}!

I get countless messages about the type of oats I use {One Degree Organics is my favorite} and what I put in my oats to create a balanced breakfast bowl.

I have always been a big breakfast fan, and honestly I could eat breakfast any meal of the day!

Regardless of what I have for breakfast I always make sure it has a solid balance of healthy fats, protein and fiber to keep me fueled up for the day ahead {new mom life is non-stop}. I drink my greens as part of my morning routine, so I don’t worry about having any veggies with my breakfast.

• Side note… did you know that fiber helps to offset the total carbohydrates in a dish? Say there are 40 grams of carbs and 20 grams of fiber per serving, you will end up with only 20 net carbs! Pretty neat, huh!

Okay, let’s dive into my current favorite oatmeal bowl {I actually just finished it as I’m writing this}.

Blueberry Protein Oatmeal Bowl

Ingredients:

One Degree Sprouted Quinoa Hemp Instant Oatmeal

Malk Almond Milk

Organic Blueberries (frozen is okay too!)

Organic Almond Butter

Vital Protein Collagen

Directions:

Bring 1/2 cup of almond milk to a boil on the stove, add approximately 1/3 cup of oats and stir.

Turn heat off and add 2 scoops of Vital Proteins Collagen, stir everything together.

Cover and let it sit for 2 minutes.

Add blueberries to the oat mixture and stir, let everything sit together for an additional minute.

Pour into a bowl and add a scoop of almond butter!

Enjoy!

This breakfast bowl is packed with 30 grams of protein to help fuel the day ahead!

How to make easy Japanese soup recipe

My client shared this recipe with me years ago, and it’s still one of my favorites!

I have made a few modifications to make it Lean and Green Body® approved…but let me tell you it is still packed full of flavor and nutrients! This recipe is perfect for winter months, but is light enough to enjoy in the summer as well.

This is sure to be a crowd pleaser for the whole family!

Japanese Soup Recipe

Ingredients

 64 oz. of low sodium chicken broth, plus 32 oz. water (less or more to taste)

1-2 TBSP Bragg’s liquid aminos

1-2 inches of fresh ginger (or to taste)

1 can of sliced water chestnuts

1 package of fresh of Shitaki mushrooms

1/4 cup of sliced green onions (only the green part)

2-3 handfuls of spinach or bok choy

Mini wontons (optional, avoid if making soup gluten free)

Directions:

Bring broth, liquid aminos and ginger to boil. 

Add water chestnuts and green onions and simmer for about 5-10 min.

Add shiitake mushrooms, wait approximately 2-3 minutes and add dumplings if you are using them.

Add spinach or bok choy (if using bok choy you will need to cook a little longer).

Allow everything to simmer together on low/simmer for approximately 10-15 minutes.

Enjoy!

How to make my protein hot cocoa

There is something about cool winter months that has me craving a warm cup of cocoa. It’s cozy, sweet and very comforting. Growing up in Connecticut I remember many days sledding or skiing during the winter months and always running inside afterwards for some cocoa. It was always the best way to end the day!

However, the hot cocoa from my childhood is packed with artificial ingredients and loads of sugar. I knew this wasn’t an option for me (especially now that I’m pregnant) so I had to create one of my own!

This hot cocoa is high in protein, high in fiber, low in sugar and loaded with nutrients…and in my opinion tastes even creamier than the one from my childhood.

Lean and Green Body® Approved Hot Cocoa Recipe

Ingredients:

Coconut Cloud Hot Cocoa Mix

Oatly Oat Milk

Garden of Life Chocolate Raw Meal

Directions:

Steam one cup of oatly oat milk, then add 1 scoop of Garden of Life Raw Meal - shake or blend together.

Add 1 scoop of Coconut Cloud Hot Cocoa mix, and enjoy!

The Coconut Cloud Cocoa mix is a great product, and is vegan, gluten free and contains MCT oil. I like to mix it with the Garden of Life Raw Meal to add protein, fiber and essential nutrients to the cocoa. Even though the cocoa mix is relatively low in sugar, by adding protein and fiber to the drink you are assisting your body in the absorption of the sugar and helping to prevent a big sugar crash after your cocoa.

This combo also makes the drink super creamy! It has been my drink of choice the past few weeks.

Hope you enjoy!

Stay cozy friends. xxx

• this blog post contains affiliate links, if you purchase from these link I will make a small commission off the purchase. Thank you for helping to support my small business.

• this blog post is in a no way affiliate with or sponsored by the above companies.

How to Make my Blistered Potatoes!

I love potatoes, definitely one of my top 5 favorite foods! I am always experimenting with new ways to enjoy this nutrient dense veggie. I recently made blistered potatoes…which is really just another way to say roasted! lol

Blistered Potatoes

Ingredients:

one bag of gold baby potatoes

pink himalayan sea salt

pepper

avocado oil

Directions:

wash and trim potatoes

pre-heat convection oven to 425°F

add potatoes into oven safe dish, drizzle avocado oil, and sprinkle salt & pepper to taste

bake for 15 minutes then flip them over, bake for an additional 20 minutes

allow to cool and enjoy!

How to Make Pecan Pie Energy Balls

One of my girlfriends recently brought these pecan pie energy balls over, and I’ve been dying to share this recipe with you! This is the perfect afternoon snack, a great playground snack for the littles, or even a sweet treat post dinner.

Dates are packed with phytonutrients, magnesium, selenium, and potassium and make a great addition to almost any diet.

Depending on the size of the energy balls you make, I would recommend limiting the portion to 2 per day.

Pecan Pie Energy Balls

Ingredients:

Medjool dates

Raw Pecans

Old Fashioned Rolled Oats

Vanilla Extract

Graham Crackers

Kosher Salt

Directions:

Place graham crackers into the food processor and blend until they turn into crumbs, remove from food processor and put in a bowl.

Remove the pits from the dates, and add pitted dates to the food processor. Blend until they become paste- like.

Add the remaining ingredients to the food processor and pulse until all ingredients come together.

Remove the ingredients and form small balls, you can use a tablespoon to do this. Place formed balls on a platter, and continue until you use all the ingredients in food processor.

Roll each ball into the graham cracker crust, so it is evenly coated.

Enjoy the pecan pie energy balls now or store in fridge or freezer for later!

{exclude graham crackers if making gluten free}

Original recipe from: www.fitfoodiefinds.com

LIVE Cooking Class Recap

Last week I held my first ever live virtual cooking class for my Wellness Bestie Members! It was so fun, and I already can’t wait for the next one.

I loved sharing my kitchen and my recipes with the Wellness Bestie group. We were able to modify the recipes to meet everyone’s dietary needs and requirements, and they all turned out great!

For this event we made one of my favorite holiday appetizers and a matching cocktail (or mocktail)!

We had so much fun that I have decided to host another LIVE virtual cooking class in December!

One thing I love about running a business that is 90% virtual is that I get to work with women all over the country! So regardless of where you live, I hope you’ll join us in December for our next cooking class.

Click here to learn more about the Wellness Bestie Membership and to sign up!

How to Make the Perfect Brown Rice

Brown rice is a staple in our house. It’s hypoallergenic, anti-inflammatory, and when combined with beans it makes a complete protein.

It took us a while to master the perfect brown rice, so I thought I would save you all the experimenting (and bad rice) and just give you the perfect brown rice recipe!

For this recipe you will need a pressure cooker, here is one of my favorites!

Ingredients:

2 cups organic brown rice

2 3/4 cups water

1 TBSP of avocado oil

Pink Himalayan Sea salt (to taste)

Directions:

Wash rice thoroughly, and add all ingredients to pressure cooker.

Pressure cook high for 22 minutes, then allow to sit for additional 20 minutes.

Enjoy!

This recipe makes approx 6 servings.

How to Make Spaghetti Squash

Spaghetti Squash

Ingredients:

1 medium to large spaghetti squash

3 tablespoons of extra virgin olive oil

2 tablespoons toasted pine nuts [ warm in a pan until golden ]

3 tablespoons Italian parmesan cheese (optional)

1 tablespoon shredded fresh basil

1/2 Meyer lemon

Sea salt and pepper to taste

Directions:

Fill a large pot with water. Add a dash of salt to water.

Cut squash in half with a serrated knife and remove seed portion. Add to water. 

Boil and cook until fork tender (about an hour)

Check the squash frequently. Allow to cool enough to handle. 

Use a fork going to lengthwise, scrape entire squash until you’re left with just the skin. Discard skin. 

While still warm, add cheese and salt/pepper and toss. 

Warm in a sauté pan on the stove top. 

Cook pine nuts stove top on low heat for seven minutes. 

Add nuts, a dash more cheese & fresh basil on top of spaghetti squash.

Squeeze lemon.

How to Make all of my Favorite Fall Recipes!

Fall is here and I am sharing a few of my favorite Fall recipes.

Golden Summer Squash & Corn Soup

Soup season is here, and this one is a super cozy one perfect for October.

Click here for the full recipe!

Fall Chili Recipe

A favorite for football Sunday and chilly Fall evenings.

Click here for the full recipe.

Roasted Sweet Potatoes

One of my husband’s absolute favorite dishes!

Click here for the full recipe.

Vegetarian Warm Quinoa Salad

This is the perfect dish to help you meal prep through the week. Enjoy for dinner with your family, and then take leftovers for lunch! Not a vegetarian no problem, add some grilled chicken for some extra protein.

Click here for the full recipe.

Mashed Cinnamon Sweet Potatoes

The perfect addition to any holiday meal or family dinner.

Click here for the full recipe.

How to Make Mashed Cinnamon Sweet Potatoes

Mashed Sweet Potatoes

Serves 4

Ingredients:

2 large sweet potatoes

Pink himalyean sea salt

1/4 Cup of unflavored almond milk (or milk of your choice)

3 TBSP of vegan butter (or butter of your choice)

1/2 tsp ground cinnamon

Ground black pepper (to taste)

Directions:

Wash and peel sweet potatoes.

Rough cut potatoes into cube size pieces.

Place potatoes into a large sauce pan and cover with water, add 1 TBSP of sea salt and bring water to a boil.

Once boiling reduce to a simmer, partially covering pan with lid. Cook potatoes for approx. 15 minutes or until tender.

Drain water, add milk and butter and mash potatoes.

Stir in cinnamon and black pepper.

Enjoy!

How to Make Blueberry Ice Cubes

I love water, but sometimes you want a little something extra!

Lately I’ve been obsessed with making blueberry ice cubes. They are a super simple way to jazz up your pitcher or even your water bottle.

Blueberry Ice Cubes

Ingredients:

Organic blueberries

Water

Directions:

Wash blueberries and place one in each ice cube slot in the tray.

Then fill the ice cubes tray with water.

Place in freezer for several hours or until firm.

Add to your favorite pitcher or water glass!

I recently added them to a pitcher of lemonade and it was a big hit!

Kale Chip Recipe!

Sharing one of my favorite Fall recipes! This is always a crowd favorite..and best part kids love it too!

Kale Chips

Ingredients:

1 bunch of kale

1 tablespoon of olive oil

1 teaspoon of sea salt and pepper mixed

Instructions:

Preheat oven to 350 degrees F

Line a cookie sheet with parchment paper.

With a knife or kitchen shears carefully remove the stems from the leaves, and tear the leaves into bit size pieces.

Wash kale and dry completely.

Drizzle olive oil, salt and pepper onto kale.

Bake 10-15 minutes, edges should be brown but not burnt.

Tip: Add shaved parmesan cheese or your favorite spices to these chips for fun new flavors!

4 Benefits of Rainbow Chard

I’ve always loved rainbow chard for it’s vibrant colors, but it’s so much more than a beautiful vegetable!! Kale may be the “king of greens” but rainbow chard is packed with nutrients and so many health benefits!

Here are 4 Benefits of Rainbow Chard…

Super high in Vitamin K and Vitamin A. Just one cup of cooked rainbow chard had over 700% of the RDI for Vitamin K and over 200% of the RDI for Vitamin A. (RDI = recommended daily allowance)

Packed with antioxidants like polyphenols, beta-carotene, quercetin and kaempferol which help to not only fight disease in the body (and prevent it) but they also help to fight free radicals.

Loaded with fiber, one cup of cooked rainbow chard has almost 4 grams of fiber…that’s amazing! Fiber is one of the best ways to naturally lower your cholesterol. A high fiber diet helps to manage heart disease, diabetes, and weight.

Rainbow chard helps to keep your heart healthy with heart healthy nutrients like potassium, calcium, magnesium and essential minerals. These nutrients help to regulate your blood pressure and lower inflammation in the body - helping to prevent heart disease.

What’s your favorite way to eat rainbow chard? Comment below and let me know!

Photo By Jontel Chere

Get Food Allergy Tested Today!

Struggling with brain fog, fatigue, upset stomach… it could be food allergies!

As a Certified Holistic Nutritionist one of my specialities is food allergies. As someone who has several food allergies this is an area of expertise that hits close to home. I love working with my clients and helping them to discover what (if any) food allergies they may have.

Food allergies look different on everyone, and symptoms can range from:

brain fog

fatigue

itching or tingling in mouth

hives

eczema

rashes

dizzy or lightened

nasal congestion

wheezing

nausea and vomitting

abdominal pain

diarrhea

anaphylaxis

One of the most affective ways to test for food allergies is through a delayed food allergy blood work panel. Once the results are in we meet to review the blood work and create a plan of action moving forward.

Everyone’s body is different, but having clients struggle with unknown food allergies for years and finally discovering the underlying problem has transformed their life and their health for the better.

One simple blood test can tell you what foods you should completely avoid, what foods you are sensitive to and may want to limit, and what foods you can eat freely!

I have seen first hand how this test can change lives. If you are struggling with food allergies, or any of the unknown symptoms listed above, consider getting tested.

To schedule your food allergy test email jennifer@leanandgreenbody.com today!

Photo By Jontel Chere

Probiotics - what you need to know

Let’s chat probiotics.

By now you’ve probably heard me and every other nutrition blogger out there stress the importance of probiotics and how incredible they are, but you may still find yourself questioning ‘what are they, and do I really need them’??

First things first…your gut is essentially your second brain. In fact, 70% of our immune system is located in our gut.

healthy gut = healthy immune system = healthy body

Did you know that 90% of serotonin (that feel good chemical we all love) is also produced in the gut!?

Probiotics help to improve the good bacteria in our gut, essentially to balance out the bad bacteria. Bad bacteria can start to take over our gut due to a poor diet, antibiotic use, stress, travel, and poor lifestyle choices. In fact every time you take antibiotics you are wiping out not only the bad bacteria, but the good bacteria too.

This is where probiotics come in! They flood your system (your gut) with healthy bacteria to improve the overall health of your body.

The World Health Organization defines probiotics as “live microorganisms which when administered in adequate amounts confer a health benefit on the host”… they improve your health!

How do you know if you need to take a probiotic? Well if you eat an acidic diet, use antibiotics, use prescription medications, have candida, are stressed often, or have poor lifestyle choices a probiotic may be just the thing you need to turn it all around.

I am in no way stating that a probiotic will solve all your problems, but it’ll probably make you feel a whole lot better!

I recently had the opportunity to collaborate with a dream brand of mine, Daily Nouri.

I have followed Daily Nouri founder and CEO, Caroline Beckman, since her days at SUJA years ago. This lady knows her stuff…and all her products are backed by science. It has been inspiring to see the growth in Daily Nouri in just two short years.

The company now offers 4 products, three probiotic blends (digestive health, women’s health and weight health) and a new Inner Immune product to keep us all healthy during COVID-19 and beyond.

I recently tried the digestive health probiotic blend for two months [I always try everything before I recommend it to you], and I love it! I’m literally hooked. I would say that I started to notice a difference within two weeks. Truth be told I have been on a probiotic for years now, but wasn’t loving it. Within 14 days of trying Nouri I noticed a big difference! My low belly was no longer bloated, my skin was clearer, and my brain fog was diminished. Seriously, even with a million things going on and some current major stressors I was able to think clearly and get stuff done. My digestive health is better than ever!

I haven’t taken antibiotics in years; however, in recent years I have felt like my gut health needed a reboot. Even eating as healthy as I do, and following the 80/20 rule I could feel that I need a jump start in the gut department.

One of the things I like best about Nouri is the orange scent! It was such a nice surprise. The probiotic is suspended in omega-3’s (think…anti-inflammatory!) and has a mellow orange scent. Most of my supplements have such strong (not always pleasant) scents, and my previous omega-3 always left me burping up fish for the rest of the day…not amazing.

Nouri is a powerhouse, with a team dedicated to making us all healthier beings. All of their products are backed by scientific research and contain only the purest ingredients.

To learn more about Daily Nouri and to see if a probiotic is right for you click HERE.

I am not a doctor, I am simply sharing my thoughts and opinions as a Nutrition professional; remember to always consult your doctor before starting a new supplement