Healthy easy to make breakfast loaded with nutrients

Prep time: 5 mins

Ingredients

•     1 tablespoon Sprouted steel cut oats

https://extension.psu.edu/sprouting-the-truth-about-sprouted-grains

•      ¼ cup Blueberries

•     1 teaspoon Goji Berries (Costco)

https://www.medicalnewstoday.com/articles/322693 - seven-scientifically-proven-benefits

•     1 teaspoon Nopalina (Amazon)

(Nopalina contains high levels of fiber that accelerate the digestive process without making you 

feel heavy or bloated. Lowers Cholesterol and blood sugar).

•     ¼ cup Kefir Yogurt (Trader Joe’s)

https://www.webmd.com/diet/kefir-good-for-you - 2

•     1 pinch Crushed cinnamon

https://www.webmd.com/diet/supplement-guide-cinnamon - 2

•      3 Tablespoons flake coconut (Trader Joe’s)

https://draxe.com/nutrition/coconut-oil-benefits/

•      1 Tablespoon sliced almonds (Trader Joe’s)

Step by step instructions on how to make healthy steel-cut oatmeal

1. Add one tablespoon sprouted steel cut oats in two tablespoons of water.

2. Cook in the microwave for 1 min without a cover

3. Steer the oats and cook for 1 min (You can use the stovetop)

4. Add Nopalina

5. Add the cinnamon, coconut, and almonds. Roasting the almond and coconut brings out the flavor

6. Remember that Kefir contains live and active cultures, wait for a few minutes, and check if the oatmeal is at room temp. Add the Kefir

   A teaspoon of ground cinnamon does include these and trace amounts of many other vitamins and other nutrients:

• About 6 calories

• About 0.1 gram of protein

• About 0.03 grams of fat

• About 2 grams of carbohydrates

• About 1 gram of fiber

• About 26 milligrams of calcium

• About 11 milligrams of potassium

• About 3 mcg (micrograms) of beta carotene

• About 8 IU (International Units) of vitamin A

Teff Banana Bread Granola

Prep time: 40 mins

Ingredients

Dry ingredients:

• 1 1/2cup (300 g) whole grain Maskal Teff® *

• 1 cup (100 g) gluten-free rolled oats*

• 1 cup (100 g) roughly chopped raw walnuts

• ½ cup (25 g) coconut flakes

• 1 teaspoon cinnamon

• ½ teaspoon sea salt

Wet ingredients:

• ¼ cup olive oil

• 1/8 cup real maple syrup you can substitute honey *

• 2 medium ripe bananas (~200 g, peeled) go by the weight

• 1½ teaspoon vanilla extract

Add water as needed to make a paste – see pictures

* I made adjustments to increase more teff and fewer oats. You can use honey or maple syrup I use half the portion the recipe called for.

    You can buy Teff from this website: Teffco.com

Step by step instructions on how to make teff banana bread granola

1. Preheat oven to 325°F (150°C).

2. Line a rimmed baking sheet with parchment paper.

3. In a large bowl, mix together the dry ingredients.

4. Place the wet ingredients into a blender and puree until smooth.

5. Pour the wet ingredient mixture over the dry ingredients and stir with a large wooden spoon until well-combined.

6. Place the granola mixture onto the rimmed baking sheet and use the spoon to press it down into a relatively uniform layer about ¼-1/2 inch thick.

7. Bake on the middle rack of your oven for 30 minutes, stirring once halfway through the cooking time. It may need more time. If you want more crunch cook it longer.

8. When done, the granola will have dried out substantially, but will still have a bit of moisture. It will harden as it cools. If you think it needs a bit more baking time, stir and place back in the oven for 5-minute intervals, ensuring it does not burn.

9. Give the finished granola a stir and let it cool on the baking sheet.

10. When cool, store in an airtight container in the refrigerator for up to a week.

Teff Crackers

Prep time: 45 mins

This is a perfect guilt-free afternoon snack with hot tea.

Ingredients

Dry ingredients:

• ½ cup Teff flour

• ½ cup ground Old fashioned Rolled Oats 

• ½ cup Almond flour

• ½ teaspoon baking powder

• 3 tablespoons Cayenne pepper (Berbere)

Wet ingredients:

• Flax egg (1 tablespoon ground flaxseed mixed with 2 tablespoons cold water)

• 3 tablespoons olive oil

• 4 tablespoons ice-cold water

• 1 tablespoon honey

Step by step instructions on how to make teff crackers.

1. Preheat the oven to 375°F.

2. In a medium bowl, whisk together all the dry ingredients. Set aside.

3. Make the flax egg by mixing the flaxseed with the cold water. Let it stand for 5 minutes to thicken.

4. In a small bowl whisk together the remaining wet ingredients.

5. Make a well in the middle of the dry ingredients and pour the wet ingredients in, gently mixing until dough comes together into a ball.

6. Let the dough rest in the refrigerator for 15 minutes.

7. Place a piece of parchment on the countertop, begin evenly rolling the dough out with a rolling pin. Gauge the thickness based on your liking.

8. Bake for 16 minutes, or until golden and crisp.

Chicken Stock Recipe

Prep time: 3 Hours

Ingredients

• 1 whole roasting chicken (cleaned)

• 3 large yellow onions, unpeeled and quartered

• 6 carrots, unpeeled and halved crosswise

• 4 celery stalks with leaves, cut into thirds crosswise

• 4 parsnips, unpeeled and halved crosswise

• 1 bunch sprigs fresh flat-leaf parsley

• 1 bunch sprigs fresh thyme

• 1 bunch sprigs fresh dill

• 1 head garlic, unpeeled and cut in half crosswise

• 2 tablespoons kosher salt

• 2 teaspoons whole black peppercorns (not ground)

• 1 tablespoon white vinegar

Instructions on how to make chicken stock.

Place the chicken, onions, carrots, celery, parsnips, parsley, thyme, dill, garlic, salt, and peppercorns in a stockpot. Add water until it covers everything and bring it to a boil. Lower the heat and simmer uncovered and skimming off any foam that comes to the top.  After an hour check if the chicken is cooked.  I usually set aside the breast, legs, and throwback the backbone and wings into the pot. Simmer for an additional 1 hour.  Set aside until cool enough to handle. Strain the entire contents of the pot through a colander and discard the solids.

The benefit of homemade chicken stock is much better than store-bought because you can control

what you put in it. Most store-bought are full of salt and other additives.

The benefit of chicken stock is many, just to mention a few benefits:

• Enhances digestion and helps your immune system

• It contains collagen, zinc, and glycosaminoglycans which keep our skins plump and clear, and protects our bones

• It contains magnesium which helps us relax

Healthy Breakfast Muffins

Prep time: 55 mins

Tired of eating oatmeal for breakfast? Why not try a healthy muffin! What a relief knowing that all the added ingredients are essential to your body.

Ingredients

Dry Ingredients

• 2 Cups Old fashioned oats

• 1 Cup Almond flour

• 3 Teaspoons Baking powder

• 2 Teaspoons ground Cinnamon

• 1 Cup Blueberry

• ¼ Cup roasted coconut flake (Roasting the coconut enhances the flavor)

Wet Ingredients

• ¼ Cup ground Flaxseed

• ½ Cup cold water

• 1 Cup organic apple sauce (Steam 3 medium-size apple and puree)

• 1 Tablespoon honey

• 1 Teaspoon Vanilla

Instructions on how to make healthy breakfast muffins.

1. Preheat the oven to 375°F and grease muffin pan (makes 6 large muffins, 8-10 smaller muffins).

2. Mix dry ingredients in a medium-size bowl.

3. Make the flax egg by mixing the flaxseed with the cold water. Let it stand for 5 minutes to thicken.

4. Add the rest of the wet ingredients to the flaxseed mix.

5. Fold wet ingredients into the dry ingredient bowl just until combined – do not over mix.

6. Stir in the blueberries and spoon into prepared muffin tins, filling to just under the rim top.

7. Bake for 35-40 minutes. If your muffins are larger they will need 40 minutes.

8. While the muffins are baking, roast the coconut flake until lightly golden.

9. Allow muffins to cool in the tray – they will be easier to remove when they have cooled down. Sprinkle some roasted coconut flakes.

Banana Bread

Prep time: 1 Hour

In memory of Dereb (Our sister), I would like to share her famous Banana Bread recipe which she handwrote. I feel that posting her recipe is a way of sharing our memory of Dereb with our children.

Almond Lemon Cake

Prep time: 45 mins

Ingredients

• 4 eggs, yolks and whites separated

• 1/4 cup honey/Maple Syrup (I used half lemon Juice; half maple syrup

• 2 Tbsp lemon zest

• 1 tsp vanilla extract

• 1/2 tsp cream of tartar

• pinch salt

• 1 1/2 cups finely ground blanched almond flour

• 1 tsp baking powder*

FOR THE LEMON-HONEY GLAZE:

• 1 Tbsp honey/Maple Syrup

• 2 Tbsp fresh lemon

*If you are strictly paleo, you can substitute 2/3 tsp cream of tartar and 1/3 tsp baking soda for the 1 tsp of baking powder.

Instructions on how to make Almond lemon cake.

1. Preheat oven to 325 degrees F. Line a 9-inch springform pan with parchment and spray with nonstick spray.

2. Separate egg yolks and whites and place in two separate, VERY clean metal or glass bowls. (Egg whites will not whip if there is any grease in your bowl and they need the friction of metal or glass to whip well).

3. To the yolks mixture, add honey, lemon zest, and vanilla. Stir well until smooth. Set aside.

4. In a separate bowl, whisk together almond flour and baking powder. Stir into yolks mixture. (Mixture will be quite thick).

5. Using a hand mixer (or a whisk and a lot of elbow grease!), whip egg whites on medium speed until just frothy. Pause and add a pinch of salt and the cream of tartar.

6. Continue to whip, now on high speed, until they reach the soft peaks stage. There should be no more liquid egg whites on the bottom of the bowl, and when the beaters are lifted out of the egg whites, the peaks should flop over slightly (instead of standing straight up).

7. Working in 3-4 batches, gently fold the whipped egg whites into the cake batter. At first, this will seem like it might not work. Just keep going, gently using a spatula to fold the mixture together (don’t stir quickly or you’ll deflate the batter). Repeat with remaining whipped egg whites until all are incorporated into the batter. Batter will be lighter in color and very fluffy.

8. Pour batter into your prepared pan and gently shake to even out the surface.

9. Bake at 325 degrees F for 25-30 minutes, or until a toothpick inserted in the center comes out clean.

WHILE THE CAKE IS BAKING, make your lemon-honey glaze.

1. In a small bowl or saucepan, whisk together honey and lemon juice until very smooth and well blended.

2. When the cake is done, remove it from the oven and place it on a cooling rack. Remove the springform, and while the cake is still quite warm, brush with the lemon-honey glaze.

3. Allow cake to completely cool before slicing.

While honey has low mineral content, maple syrup contains iron, which promotes the production of red blood cells, calcium, and manganese for strong bones, and immunity-boosting zinc 

What To Do With Leftover Veggies; Look No Further Than This Recipe

Prep time: 30 mins

Ingredients

• 1 pound or less ground beef or chopped chicken

• 3 celery, 1 large onion, 3 garlic (more if you wish) Chopped

• Italian Bomba Hot Pepper Sauce Fermented Crushed (From Trader Joe’s)

• Any leftover vegetables

Instructions

1. Sweat chopped celery, onion, and garlic with a little oil.

2. Add the meat and cook until the meat is done.

3. Add the hot pepper as much as you want. (make sure you taste as you put the hot pepper, it can be very hot).

4. Add any left-over vegetables and cook until all are mixed well. If you do not have a leftover, you can use any of these vegetables-zucchini, spinach, mushroom. Make sure you cook them before adding them to the meat mixture. 

How To Make Teff Starter

Prep time: 5-7 mins

Ingredients

• 1 Cup of Teff

• 1 ½ cup water lukewarm

Instructions

Mix the teff with water. Use egg beater to beat the mix for 5 to 7 minutes. Keep it for three days in

A warm area. After the 3rd day, it is ready for use. If you do not use just mix with another cup of warm

Water. It can be stored in the refrigerator until you use it.

Smoothie that helps meet your daily nutritional needs.

Prep time: 5 mins

Ingredients

• 1/2 cup of Blueberries frozen works

• 1/4 cup Raspberries frozen works

• 1 cup lightly cooked Kale (one minute in the microwave works)

• 1/2 cup Broccoli sprouts

• 1/4 Hemp Seed or Ground Flaxseed

• 1 teaspoon dry yeast

• 1 medium-sized kiwi

• 1 cup Pomegranate juice (Check the ingredients to make sure there is no added sugar.)

• 1/2 teaspoon turmeric preferably the root)

• 1 pinch of black pepper

• 1/2 teaspoon Ginger

Instructions

Blend all the above ingredients in a blender for 30 sec. If the smoothie is bitter, add less Kale. Perfect refreshing smoothie.

Beets Face Mask.

Prep time: 10 mins (including the cooking time for the Beets and the rice.)

Ingredients

• 1 small-size cooked Beets

• 1 tablespoon of cooked rice

• 2 tablespoons warm water

• 2 tablespoons of Vitamin E oil

Instructions

Mix all the ingredients listed above to a yogurt consistency, add water if needed. Apply it to the face three times a week, preferably in the evening for 30 minutes. Wash your face with a warm towel. Keep the leftovers in the fridge, it is good for 5 days.