Sprouts For Health! Easy Peasy. Start Today

Sprouts are crazy good for your overall health! Plus they are easy, cheap, delicious, and super fun to grow at home. Win, win, win, win.

It may be one of the easiest and most effective ways to increase the nutrients you are eating and the nutrients you are able to absorb. Wowser!

Sprouts are seeds that have germinated and become live plants. They have woken up, so to speak. Sprouting seeds, nuts, whole grains, and legumes dramatically increases their nutritional value and how easy they are to absorb. Although the specific nutrients vary according to variety, sprouting increases the amount of protein, fiber, the amount of vitamins, minerals, enzymes, and especially vitamin C!

Many plants and seeds we eat contain antinutrients that serve to protect the plant but also make them harder for us to digest. Antinutrients can lock up the vitamins and minerals in plants. Some antinutrients include phytic acid, lectins, and tannins which keeps nutrients in foods such as pumpkin seeds, sunflower seeds, and chickpeas tied up. Sprouting appears to reduce these antinutrients, allowing us to digest them easier.

The phytonutrients (aka plant nutrients) in sprouts are outrageous. My favorite seeds to sprout are broccoli and alfalfa seeds. They contain awesome phytochemicals and antioxidants such as sulforafane. I also try to soak or sprout my almonds and beans before I cook with them or eat them to make them more digestable.

Don’t stress about it though. Just start! Grab some seeds, soak them, drain, water, watch them grow, and enjoy the nutrient boost. Watch my 2 minute video that will show you how.

Places to get seeds-

Tools you might want

References

  1. Bauman, Edward. Foundations of Nutrition Textbook. Penngrove, CA: Bauman College, 2012.
  2. Murray, Michael, N.D. The Encyclopedia of Healing Foods. New York, NY: Little, Brown and Company, 2013.
  3. https://www.healthline.com/nutrition/alfalfa#section4
  4. https://draxe.com/nutrition/sprout/

My Favorite Nutrient-Dense Dinner, From the Pantry! How Is It Immune Friendly? Find Out Here.

A healthy recipe using ingredients that you can stock up on!

Now it is more important than ever to feed our bodies nutrient dense anti-inflammatory foods. Unfortunately that is not always easy with the current situation. Here is one of my family’s FAVORITE recipes that happens to use many ingredients from the pantry AND the ingredients are loaded with nutrients to help your body function its best.

A few of the many benefits of the nutrient rich ingredients-

Turmeric– The curcuminoids in turmeric are an antioxidant powerhouse and strong anti-inflammatory. Turmeric is powerful medicinal food for overall health and resilience.

Ginger– The chemical constituent in ginger that has many medicinal qualities is gingerol. Gingerol is anti-inflammatory and an antioxidant. Ginger is great for digestion and is often used to help fight viral and bacterial infections.

Onions– Onions are loaded with phytochemicals that are health promoting. They are an awesome source of vitamin C and contain a variety of sulfur compounds as well as the flavanoid quercetin, which is antiviral and an antioxidant.

Garlic– The health benefits of garlic are extensive. Garlic is used to boost immunity thanks to the phytochemical allicin (anti-viral and anti-fungal). It contains several antioxidants that help reduce free radical damage. It has been used medically for thousands of years and continues to be used today for many of its health promoting benefits.

Lentils- Lentils are an awesome source of fiber which we need to feed our healthy bacteria in our gut as well as help us stay regular so the toxins our liver has processed can leave our body in a timely manner. They are a great complex carbohydrate that is loaded with important vitamins like folate.

Coconut milk– The medium chain triglycerides are easy to digest, are beautifully satiating and anti-inflammatory. Coconut milk is loaded with electrolytes and the fatty acids in coconut milk are antimicrobial (lauric acid) and antiviral (monolaurin).

Prep time 10 minutes, cook time about 35 minutes. BOOM!

Use frozen greens if you are out of fresh

We love filling our bowls high with this warm, satiating, delicious and healthy dish. Make any variations you like. I double this recipe for my family of 6 and have leftovers for lunch the next day.

Fighting The Coronanvirus (or ANY Virus) With Food And…….

I am not into all the fear and frantically grabbing for a miracle supplement but I am into staying updated on the current situation and taking practical everyday science based action steps where I can to boost the resilience and immune function of my family, no matter what is going on.

What simple things can we do everyday to help boost our immune system and shift the terrain in our body towards resilience and health? Well, as it turns out, a lot. And don’t wait to get sick, start these now!

  1. Eat brightly colored fruits and vegetables at every meal and snack (yes, every one). They contain many important vitamins, minerals, phytonutrients, and antioxidants to support our immune system. For example bell peppers, strawberries and oranges contain vitamin C which is antiviral, antibacterial and boosts antibody production. Camu Camu, inca berries, acerola cherries, and gogi berries are awesome sources of vitamin C also!! Vitamin E, vitamin A (also found in fermented cod liver oil and liver) and B vitamins are important too and many come from all those brightly colored foods.
  2. Reduce consumption of processed sugar. Sugar consumption robs our body of minerals such as zinc which is crucial for our immune system, it reduces the ability of our white blood cells to fight invaders such as viruses, Dr. Sears teaches that 1 tsp of sugar suppresses the immune system for 5 hours, high blood sugar is an immune suppressant, and glucose competes with vitamin C. Yuck!
  3. Reduce the overall inflammation in our body so our immune system can focus on what is important. Eliminate or reduce dairy, gluten, sugar, soy, all processed foods, toxins, pesticides, food coloring, and any foods you are personally sensitive to. Add foods like turmeric and omega 3 fats to reduce inflammation. These changes, as well as healing a ‘leaky gut’ (think bone broth) and optimizing your microbiome (think probiotics and fermented foods) will help your immune system focus on fighting invaders like viruses and bacteria instead of dealing with hard to digest foods and unnecessary inflammation.
  4. Make sure you are getting enough sleep (Shoot for 7-9 hours) every night and do what you need to support this. Ideas include reducing caffeine, eliminating screen time before bed, using calming herbs such as camomile, passionflower, valerian and lemon balm, getting blood sugar under control, taking magnesium before bed, or taking a magnesium and lavender bath. Ahhh. My family has a pre-bed tea time ritual around the fire, which I love.
  5. Vitamin D is important for immune function because it activates monocytes (an immune cell) to kill viruses. We get Vitamin D from the sunshine, fatty fish, grass fed butter, egg yolks, and fermented cod liver oil. Eat up or supplement if needed with D3.
  6. Consume important immune minerals, including zinc and selenium. Foods rich in immune boosting minerals include pumpkin seeds, oysters, brazil nuts, lentils, cashews, shrimp, salmon, sesame seeds, and lamb. Eat some of these foods every day.
  7. Super Immune Plants- Other plants to include that are supportive to our immune function include elderberry, garlic, ginger, turmeric, astragalus, mushrooms (chaga, shiitake, reishi- I like these in tincture form), echinacea, goldenseal and more! Any and all herbs and spices will help too. Eat, drink, or supplement when desired for an extra immune boost.
  8. Laugh, rest, relax and get some playful exercise outside everyday. Stress depletes B vitamins, vitamin A and zinc and lowers immune response. I love guided imagery, breath work, or restorative yoga to chillax at home too.
  9. Stay hydrated. Drink 1/2 your weight in ounces of water every day. Bone broths, mineral broths, and herbal teas all help.
  10. And off course, wash your hands with soap and water often!

Functional Nutrition is all about taking steps towards optimal overall function, in this case immune function. I consider the terrain as important as the virus. These are the things we can do to impact the terrain that health or sickness take root in. Stressing out over the situation is certainly not going to help, so we are all about action steps instead of stress.

Take a deep breath and eat up (but wash your hands first, did I already say that?)! Happy Optimizing, Janel Ferrin Anderson

Pancakes you can feel good about!

We love these pancakes at my house and I love that my kids gobble them down. I prefer non-sweet breakfasts but when a pancake breakfast is in order this is one of our go-to’s.

This recipe avoids highly inflammatory, gut wrecking, nutrient depleting, often immune stimulating foods such as gluten, dairy, and processed sugar. It incorporates fat, fiber, and protein to help you and your kids stay energized by keeping your blood sugar more stable so you don’t bonk before lunch.

Plus, these pancakes are scrumptious.

My kiddos like coconut oil on them or a nut butter. I like serving these with kale chips and organic turkey sausage on the side but they are great on their own too.

Banana Hemp Pancakes (adapted by Janel from Nourishing Meals cookbook)

Ingredients-

  • 1 cup of brown rice flour (sprouted brown rice flour even better)
  • 1/4 cup of arrowroot powder
  • 1/4 cup ground hemp seeds
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 2 mashed up ripe bananas
  • 1/2 cup hot water
  • 2 Tbsp coconut oil
  • 1 Tbsp pure maple syrup
  • optional free range egg or two if you eat them (we add this)

Method-

  • Warm cast iron pan to medium. Mix all the dry ingredients in a big bowl. Mix all the wet ingredients in a small bowl. Mix the wet into the dry. Stir. Add more liquid or flour for your favorite consistency.
  • Add some coconut oil to pan. Scoop desired size pancake into pan and flatten down. Cook about 1 minute on each side. Enjoy!!!

NOTE- My 10 year old is a bit gourmet and LOVES this recipe with an additional 1 Tbsp almond extract and 2 Tbsp poppy seeds. YUM

My Favorite Cookbooks and THE ONE That Wins First Place………

This is it. Everyday. These are my treasured cookbooks and collections that have stood the test of time and trial and that I thumb through and cook from every week.

I believe in home cooked meals. Food should be delicious, nourishing, satisfying, and make us more resilient, healthy, calm, balanced, and strong while not being too complicated or tricky.

Many have been given to me by beloved and wise friends while some I have found through teachers or mentors. There are so many these days it can be hard to find a quality one or overwhelming to know which one to get.

It’s funny, the more biochemical and deeper I get into science, disease pathology, root cause and health the more I return to food. We all want that magic supplement or herb or fad detox, and while they can be helpful, it really comes down to what we put into our body day after day, bite after bite, meal after delicious meal.

Some of my cookbooks are ‘cleaner’ than others but they are all based on nutrient dense whole foods. I even have one that my mom wrote with our favorite recipes from growing up and the farm (there are even quotes on every page, old pictures from the farm, and my grandmas hand written recipes. You rule mom). I also keep a folder to put my favorite recipes in from friends or print outs from favorite online recipes to keep handy and organized. I do have things saved online but I need things to be tangible and in front of me.

Here is a list of my favorites, why they are my favorites, and a favorite recipe or two from each of them

  1. Flavors of Health by Dr Ed Bauman and Chef Lizette Marx. This book rules for overall healthy lifelong everyday eating. It comes from a culinary/nutrition school and skimps on neither. My favorite part is the Cooking Pearls it offers explaining how to prepare many basic healing foods. One of these I use often for simple and quick meals is the Roasting Vegetables to Maximize Flavor one. I can eat roasted garlic on everything!
  2. Love and Lemons by Jeanine Donofrio and Jack Mathews. This book is gorgeous and organizes recipes by ingredients which is different from most books I know. My sister Lisa (who is a health junkie and actually introduced me to mark Hyman’s work decades ago) recommended it and I have loved it since she made me The Creamy Miso Brussels Sprout Fettuccine (with rice noodles of course).
  3. The Ultra Metabolism Cookbook by Dr. Mark Hyman. I think I have used this cookbook more than no other for over a decade (and it also came from my sis lisa!!)! It is straight forward and crazy delish. The lamb burgers in this are my absolute favorite and everyone I make them for loves them. Another weekly go to is the red coconut dahl with brown rice and broccoli. Yum.
  4. Nourishing Meals– By Alissa Sergesten and Tom Malterre. This cookbook is awesome for the family that is trying to eat clean or allergen free. The recipes are all marked clearly for allergens and state if they are dairy, gluten, soy, egg, nightshade, tree nut, or grain free. I love their sweets (like mango coconut pudding, and avocado fudge pops) and their snacks (such as tahini lemon kale chips and ginger-macadamia nut energy bars). They have lots of good clean family meals as well. An awesome every day cookbook.
  5. At Home in A Whole Foods Kitchen by Amy Chaplin. A beautiful cookbook with delicious vegetarian dishes and directions for how to prepare many whole foods basics such as nut mylks, ferments, and more. This is where my favorite clean granola recipe comes from and also an incredible recipe for beet chickpea cakes with tzatziki sauce.
  6. From The Heart of Our Home By Cheryl Jenkins. My mamas cookbook that is beaten and battered from decades of cooking out of it and loving it cover to cover. My favorites are the Chinese chicken salad with tons of ginger, garlic, sesame oil and cabbage and the best chili ever.
  7. The Clean Plate by Gwyneth Paltrow. Oh Gwyneth, you do clean eating so well. She has the best chefs and Functional MDs here with awesome recipes as well as philosophies behind various specific healing diets. This book is totally clean, meaning no gluten, dairy, eggs, red meat, night shades, peanuts, soy, or processed foods or sugars. It is for the most dedicated clean eater that loves delicious food everyday! I adore the black rice with braised chicken, the sheet pan cauliflower and chicken curry and the nori salad rolls. Everything is good here, you won’t miss anything.
  8. Mostly Plants by Tracy, Dana, Lori and Corky Pollan. Given to me by my great buddy who is a functional medicine psychiatrist, not to mention amazing cook, Jocelyn. “Eat food, not too much, and mostly plants.”- Michael Pollan. A great balance here for everyday eating. We love the shrimp and kale hot pot as well as the smashed potatoes with shredded brussels sprouts.
  9. Plenty More by Yotam Ottolenghi. This book is gorgeous and loaded with spectacular recipes. So many colorful vegetables prepared with herbs and spices that not only taste amazing but smell and look delish too. It is a touch on the gourmet side, but still super easy. This book was given to me by my sister Brittany who is another health junkie and also a successful chef and owner of Truffle Berry Market. The quinoa and wild garlic cakes with salbitxada sauce are mind blowing.
  10. Food- What the Heck Should I Eat? – By Dr. Mark Hyman- My favorite! Last but certainly not least is Mark Hyman’s new cookbook. If I could give it to everyone I work with I would. Besides all the semi cheesy pics of him, the recipes are down to earth, every day food to live by. He highlights what foods we should be eating everyday which is the same ideal diet I fully support (unless people need a specific healing diet of course). He calls it Pegan, or Vegan Paleo and it rocks. The idea is mostly vegetables, as our ancestors ate but with a good balance of protein and fat too. What should you eat? Clean protein, healthy fats, colorful fruit and vegetables, whole grains, nuts, seeds, clean water, ferments, and quality counts! Boom. There are so many great recipes but I love the Thai Broccoli Fish Stew, Toasted Sage Butternut Pizza and the coconut curry chicken with green beans and almond dipping sauce is INSANE.

Every week I pick about 4 recipes to make for dinner and grocery shop for them all early on. I wing the other days with what is left over, what I get in the CSA, and what we are inspired to create (or not). I love getting inspirations from my favorite books. What are your favorites????

From The Clean Plate. I use bone broth instead of water. YUM
From Mostly Plants
From At Home In A Whole Foods Kitchen
My Mamas Cookbook
From Love and Lemons (I make with brown rice noodles)
Food. What The Heck Should I Cook? Sauce is to die for!
Flavors of Health
At Home In A Whole Foods Kitchen
The Ultra Metabolism Cookbook
Nourishing Meals

Food Allergy vs Sensitivity vs Intolerance- What The Heck?

Okay, this is crazy confusing but it doesn’t need to be.

First off we are all Bioindividual, due to our genetics, our history, our diet, our lifestyle, etc. Something that affects you in one way will affect me differently and so on. Good quality dairy might be a true allergy for you, it might be hard for me to digest, but a superfood for your friend. Again, this sounds confusing but here are the basics……

Here is how I keep them separated – Food Allergies, Food Sensitivities, and Food Intolerances. Let’s dig in.

  1. A true food allergy– A true food allergy happens when the immune system over reacts to a specific food by making antibodies against it. In this case it makes IgE antibodies which cause an immediate response. The speed at which this happens makes it easy to tell what caused the reaction. The reaction could include hives or anaphylactic shock. The most common food allergies are peanuts or eggs but any food can cause this kind of allergy in someone.
  2. A food sensitivity– A food sensitivity is also an immune response to a food that also involves antibodies but in this case the antibodies are IgG, IgA, or IgM. The affects of these antibodies take longer to see, making it very hard to know what is causing the problem. They can take 6, 12, 24, or up to 72 hours to show up and can appear as inflammation, pain, anxiety, hyperactivity, headaches, skin disturbances, digestive problems, brain fog, or more. The primary foods that cause this reaction are gluten, casein, soy, and corn but again any food can cause this reaction.
  3. A food intolerance– Food intolerances are foods that are hard for the body to digest for several different reasons but NO antibodies are made in the immune system. Someone may not be making the appropriate enzymes to break down certain foods, or not have proper amounts of bile or hydrochloric acid. Certain foods may be feeding unfriendly microbes that have become unbalanced, or just causing stress somewhere along the system. The immune system does play a role here in the form of inflammation. Common foods that are hard for the some people to digest are grains/lectins (including gluten), salicylates, amines, glutamates, FODMAPS, dairy and more. The symptoms of food intolerances again can be delayed and involve any system in the body as the gut is directly linked to the immune system, nervous system (including brain), and endocrine (hormone) system. That means symptoms can be gut pain to brain fog to anything in between, but is often gut discomfort.

Okay, those are the basics. Above all else become curious and learn what is true for YOUR BODY by tracking and connecting how you feel to what you eat. Sometimes foods need to be removed for the long haul but often if we heal properly we can add foods back eventually with no reaction or a small reaction that might be worth the treat. I call this HEAL vs IDEAL and will be coming out with a blog on that soon. Ideally we want to be eating as many whole foods as we possibly can with out over restricting. Healing may have to happen first!

Below is a video of me briefly talking about the differences. XO, Janel

Symptoms Of Hormone Imbalance. Do Yours Need a Rebalance?

We need our hormones in balance to feel vibrant, strong, sharp, calm, and resilient.

Signs your blood sugar may be out of balance:

  • Cravings for sweets, sugar, or bread products
  • Fatigue after eating a meal or a “food-coma”
  • Lightheadedness if meals are missed
  • Eating sweets does not relieve the cravings for sweets
  • Dependence on coffee to keep yourself going or get started
  • Difficulty losing weight
  • Anxiety
  • Insomnia

Symptoms of female hormone imbalance

  • Acne or oily skin
  • Bloating
  • Bone loss
  • Decreased fertility
  • Depression
  • Excess facial and body hair
  • Hot flashes
  • Heavy or painful periods
  • Irregular periods
  • Irritability
  • Loss of muscle mass
  • Loss of scalp hair
  • Low libido
  • Memory lapses
  • Mood swings
  • Nervousness
  • Night sweats
  • Poor concentration
  • Sleep disturbances
  • Tender or fibrocystic breasts
  • Urinary incontinence
  • Vaginal dryness
  • Weight gain

Symptoms of thyroid imbalance

Overactive (Hyperthyroidism)

  • Nervousness 
  • Tremor 
  • Mental fogginess
  • Poor concentration
  • Racing heartbeat
  • Muscle aches and pains
  • Heat intolerance
  • Reduced menstrual flow

Underactive (Hypothyroidism)

  • Fatigue
  • Depressed mood
  • Mental fogginess
  • Poor concentration
  • Weight gain
  • Bloating (fluid retention)
  • Muscle aches and pains
  • High cholesterol
  • Feeling cold
  • Excessive or prolonged menstrual bleeding
  • Constipation

Symptoms of adrenal imbalance

  • Allergies / asthma
  • Sugar cravings
  • Arthritis               
  • Sleep disturbances
  • Bone loss       
  • Memory lapse and brain fog
  • Chemical sensitivities
  • Morning/evening fatigue
  • High blood sugar
  • Increased abdominal fat
  • Wired and Tired
  • Depression
  • Fatigue exercising
  • Insomnia
  • Needing coffee to wake up or get through the day
  • Not feeling awake even after a good nights sleep
  • Anxiety

Our endocrine system, or hormonal system, is an interconnected web of communications that depends on a delicate balance. A hormone is made in a gland, it travels in the blood, it reaches and is received by the target cell or tissue, causes an appropriate action, then it is detoxed and excreted (video). We need them in balance to feel vibrant, strong, sharp, calm, and resilient. Things that influence them include nutrient deficiencies, toxins, an over burdened liver, dehydration, stress, autoimmune diseases, inflammation, digestive system dysfunction, and more.

Join us this January to Rebalance, Feel your Best, and come away Empowered to take control of your hormone health. As always with Janel, don’t just find out what to do but learn WHY.

For more information look here, email Janel at Janel@mountainrebalance.com, or sign up now to secure your spot.


The content here is intended for informational purposes only.  This is not a substitute for one on one care with your medical provider. Janel uses food, herbs and lifestyle to optimize how people function . Janel does not diagnose or treat specific diseases but instead works on the overall terrain.

An “Oh shit what’s for dinner” Recipe and Mindset

Oh you know you have them too. Those evenings you get home from work, shuttling kids, crushing the chores, and all that you do just to realize “Oh shit, what’s for dinner?”

If only we had a magic fairy that was home taking care of that all day everyday.

Alas, we need to be our own damn fairy.

I love it when I am all organized and have all my meals planned out for the week and shopped for. I actually enjoy preparing nourishing meals when my day allows for it. However, the reality of working, having a family, and a life of my own is why some nights I completely space dinner until we walk in the door after dark, famished, with little eyes looking at me like I know what to do.

Luckily, I have a back up plan for those nights that usually works (and I am not talking about pizza delivery, ok, well not always anyway).

Feeding my family nutritious food is crazy important to me. I know how it directly impacts our hour to hour health as well as our long term resilience, mental capacity, and vitality So, I have a back up system in place for these nights so we can keep our meals nutritious and avoid the inflammatory white food nutrient depleters.

Although not perfect or optimal, I always have a few things on hand in the house that allows me to cook a nutritious and delicious dinner when I totally space it.

I always prefer fresh foods but emergency staples to always have in the cupboard for last minute dinners- non bpa canned beans (black, garbanzo, kidney, pinto, lima, etc), organic brown rice, quinoa, pasture raised grass fed chicken bone broth (lots!), organic coconut milk, ghee, dried herbs/spices, jarred tomatoes, jarred artichokes.

Emergency perishables I try keep in abundance- onions, garlic, ginger, celery, carrots, eggs, nuts/seeds. avocado.

I also always make extras at meals to have Quick leftovers for lunch, dinner, and oh shit moments.

So, tonight this was my miracle recipe.

  • Extra virgin olive oil to sautee
  • 1 yellow onion diced
  • 4 celery sticks diced
  • 4 carrots diced
  • 4 cloves of garlic diced
  • about 45 ounces of bone broth
  • 1 28 oz can organic garbanzo beans drained
  • 10 ounces of organic canned diced tomatoes
  • left over diced chicken from last night
  • left over roasted asparagus diced
  • 1 tsp turmeric powder
  • 1 tsp cumin powder
  • sea salt and pepper to taste
  • Seeds to sprinkle on top (I keep salted and roasted pumpkin and or sunflower seeds on hand)

Directions- Sautee onions, carrots, celery for a few minutes in the olive oil on the stove in a stainless steal pan. Add the garlic and sautee a couple of more minutes. Take a moment to enjoy the smell:) Add the spices, broth, beans, and tomatoes. Cook together about 20 minutes until veggies are soft. Add the pre-cooked chicken and asparagus for the last few minutes to warm up. Ladle into your favorite soup bowls, gather around the table, sprinkle with pumpkin seeds if desired and enjoy a quick but nourishing Heck Yes This Is For Dinner meal.

Note- all ingredients can be exchanged for other similar ones you have one hand. The basics are onion, garlic, celery, carrots, bone broth, protein, veggies, and herbs/spices. You can add brown rice or quinoa if you have them too.

Boom! Way to rock it, last minute unplanned dinner fairy.

My Experience With Adrenal Fatigue and HPA Dysfunction

It is fall and I am finally feeling like myself again. Big sigh. Here is my personal experience with fatigue, the physiology of it, and how I ‘cradled’ myself back to feeling strong again.

Fatigue is for real and affects a crazy amount of people.

Fatigue shows up differently for everyone and has many different causes.

In the case of HPA dysregulation there is no official medical diagnosis and there is often little if anything your physician can do to help (not to be confused with Addison’s disease). However there is a lot you can do using nutrition and lifestyle in this case to cradle yourself back to vitality if you understand the physiology of “what’s going on in there”.

If this topic interests you join me at Tahoe Food Hub and Facebook live on November 5th for an extensive talk on various causes of fatigue and ways to find more energy. My goal is to empower people to understand and connect with their own body and then to make sustainable changes to function optimally and feel their best.

Let’s do this!!

*The content here is intended for informational purposes only.  This is not a substitute for one on one care with your medical provider.

Breakfast In a Flash That Works For The Long Haul- Teen Approved

Make even the most rushed breakfasts loaded with nutrients so you and/or your kids can function your best! 

My 13 year old gets picked up at 715am for school (note- he is NOT a morning person) which makes delicious and nourishing breakfasts tricky sometimes.  

Not with this gem that we pull out a few days a week when he needs nourishment in a flash. 

It’s loaded with the macronutrients he needs to stay sharp and energized without crashing later and the micronutrients so his body can function optimally. It’s anti inflammatory and gut healing to boot.  Oh, and it takes about 3 minutes to make and tastes delish. 👊🏼

  • 1.5 cups of milk (we use homemade almond, full fat coconut milk with a little water, or raw whole milk)
  • 1 scoop of chocolate bone broth protein powder (we use ancient nutrition brand)
  • 1 organic banana
  • 2 tablespoons almond butter
  • 1 teaspoon cocoa powder
  • optional scoop of chocolate multi vitamin (we use amazing grass kids superfood, chocolate flavor here)
  • optional tsp chia, flax, or hemp 

Put all ingredients in the blender and blend. 

Pour into cup and watch your kiddos devour it

Tweak portions to match your tastes. You can add more liquid, less, add ice, whatever floats your boat.

Don’t let rushed mornings dictate the quality of the nutrients you put into your body. Rock it in a flash with nutrient dense smoothies!

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