Healthy Breakfast

Lemon Blueberry Chia Pudding

with manuka honey

By Jonathan Aviv
Prep Time
10 minutes prep time + 6 hours chill time    
Number of Servings
Serves 2
Recipe Source
The Acid Watcher Cookbook ($19.99, Harmony Books, 2019)
 
Ingredients

1 cup soy milk

Zest of 1 lemon

1 Tbsp fresh lemon juice

1 tsp pure vanilla extract

1 Tbsp manuka honey

2 Tbsp chia seeds

1/2 c fresh blueberries

Directions

1. ‎In a medium bowl, preferably one with a pour spout, whisk together soy milk, lemon zest and juice, vanilla, and honey until well combined.

2. Add chia seeds and whisk to combine thoroughly. Pour mixture into two airtight 6-ounce jars, cover, and refrigerate for at least 6 hours or up to overnight.

3. Once pudding is done chilling, top each jar with half of the blueberries and enjoy.

Nutrition Info
184 Calories, 6 g Protein, 27 g Carbohydrates, 6 g Fiber, 6 g Total fat (1 g sat), 65 mg Sodium, ★★ Phosphorus, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Iron, Magnesium
Contributor

Jonathan Aviv

MD, FACS

Jonathan Aviv, MD, FACS is a leading otolaryngologist and inventor. He is the clinical director of the Voice and Swallowing Center at ENT and Allergy Associates and a clinical professor at the Icahn School of Medicine at Mount Sinai. 

Samara Kaufmann Aviv

MA

Samara Kaufmann graduated from Colgate University, cum laude, majoring in Psychology and Philosophy and completed her graduate studies at New York University in General Psychology, graduating with honors.

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Nutty Rice Porridge

By Brenda Watson, CNC
Prep Time
10 minutes
Number of Servings
Serves 1
Recipe Source
The Detox Strategy by Brenda Watson wih Leonard Smith ($26.00, Free Press, 2008)
Ingredients
  • 1⁄2 cup long-grain brown rice
  • 1 cup almond milk
  • 1⁄4 tsp ground nutmeg
  • 1⁄4 cup chopped walnuts
  • 2 Tbsp ground flaxseed
  • 1⁄2 Fuji apple, chopped (Fuji apples are best for their texture and sweet taste, but you can choose another type of apple)
Directions
  1. Place rice, milk, and nutmeg in medium saucepan.
  2. Bring to boil, stirring frequently.
  3. Cover pan and reduce heat to low. Simmer for approximately 45 minutes.
  4. Top with chopped nuts, ground flaxseed, and apple.
Nutrition Info
681 Calories, 16 g Protein, 0 mg Cholesterol, 96 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 13 g Fiber, 29 g Total fat (4 g sat), 176 mg Sodium, ★★★★★ Vitamin B1 (thiamine), Vitamin B6, Calcium, Phosphorus, ★★★★ Vitamin E, Magnesium, ★★ Vitamin B3 (niacin), Iron, Zinc, ★ Vitamin B2 (riboflavin), Folate, Potassium

Nowadays we’re exposed to countless toxins that can build up in the body and lead to poor health and disease, so detox-friendly living is more important than ever.

Didn’t you want to win the war against the toxins that assault your body and downgrade your health and vitality? Now you can.

Through The Detox Strategy book you can find out how to reduce your exposure to toxins and enjoy vibrant health with the 5-step RENEW program:

  • Reduce
  • Eliminate
  • Nourish
  • Energize
  • Wellness
brendawatson.com
Contributor

Brenda Watson, CNC

Owner of Vital Planet

For more than 30 years, Brenda Watson, CNC has been helping people achieve vibrant health through improved digestion.

As an author of eight books, a New York Times bestseller, and the creator of five PBS shows on digestive health, Brenda continues the crusade of teaching how the gut is the foundation of your health.

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Freezer-Friendly Pancakes

By The Taste for Life Test Kitchen
Prep Time
25 minutes
Number of Servings
10 pancakes
Ingredients
  • 2 cups all-purpose flour
  • 2 tsp baking powder
  • 1⁄2 tsp baking soda
  • 1⁄2 tsp salt
  • 1 1⁄2 cups plain low-fat Greek yogurt
  • 1 1⁄2 cups your favorite milk
  • 2 eggs
  • 2 Tbsp oil, plus additional for greasing pan
Directions
  1. Whisk together flour, baking powder, baking soda, and salt in a large bowl.
  2. In a medium bowl, whisk together yogurt, milk, eggs, and oil.
  3. Whisk wet ingredients into flour mixture until just combined. (Batter will be a bit lumpy.)
  4. Heat a large nonstick pan over medium-low heat. Spray pan with nonstick cooking spray or add a small amount of oil to pan. Pour about ½ cup batter onto pan for each pancake. Cook each side for about 2 minutes. Flip and cook remaining side for an additional 2 minutes. Repeat process until all batter is cooked.
Nutrition Info
2 pancakes, made with low-fat milk: 353 Calories, 18 g Protein, 72 mg Cholesterol, 46 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 1 g Fiber, 10 g Total fat (3 g sat), 546 mg Sodium, ★★★★ Phosphorus, ★★★ Vitamin B1 (thiamine), B2 (riboflavin), Calcium, Folate, ★★ Vitamin B12, ★ Vitamin B3 (niacin), Iron
Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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Carrot Cake Maple Muffins

By The Taste for Life Test Kitchen
Prep Time
35 minutes
Number of Servings
12 muffins
Ingredients
  • 3⁄4 cup white whole-wheat flour
  • 1⁄2 cup all-purpose flour
  • 2 tsp baking powder
  • 1⁄2 tsp baking soda
  • 1 tsp ground cinnamon
  • 1⁄4 tsp ground nutmeg
  • 1⁄4 tsp ground ginger
  • 1⁄8 tsp ground cloves
  • 1 tsp salt 2 large eggs
  • 3⁄4 cup maple syrup
  • 1⁄2 cup melted coconut oil, plus 2 tsp for greasing pan
  • 2 tsp vanilla extract
  • 1 1⁄2 cup shredded carrots
  • 1⁄2 cup raisins
  • 1⁄2 cup chopped walnuts
Directions
  1. Preheat oven to 375°. Grease the cups of a 12-cup muffin pan with the 2 teaspoons of coconut oil.
  2. Whisk flours, baking powder, baking soda, spices, and salt together in a large bowl.
  3. Whisk together eggs, maple syrup, melted coconut oil, and vanilla in a medium bowl until mixture is combined and smooth. Whisk maple syrup mixture into flour mixture until just combined. Gently stir in carrots, raisins, and walnuts.
  4. Fill each cup of muffin pan with approximately 1⁄4 cup batter. Bake for 15 to 18 minutes, until a cake tester comes out clean when inserted in center of a muffin.
  5. Let muffins cool for 10 minutes in pan. Remove muffins and transfer them to a wire rack to cool completely.
Nutrition Info
1 Muffin: 226 Calories, 3 g Protein, 30 g Carbohydrates, 2 g Fiber, 12 g Total fat (9 g sat), 172 mg Sodium, ★★★ Vitamin D, ★★ Vitamin B2 (riboflavin), Phosphorus, ★ Vitamin A, B1 (thiamine), Calcium
Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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Detox Juice

By The Taste for Life Test Kitchen
Detox juice made from carrots, beets, and apples
File ID 84736162 | © Svitlana Kuchina | Dreamstime.com
Number of Servings
3
Ingredients
  • 1 tsp chia seeds (optional)
  • 1 bunch kale
  • 1 large orange, peeled and quartered (use as much pith as possible for maximum nutrients—some people even juice with the peels on!)
  • 2 medium apples, cored and quartered
  • 3 medium beets, quartered
  • 1⁄2 inch knob of ginger—or to taste
  • 3 medium carrots, sliced lengthwise, tops removed
Directions
  1. Measure chia seeds, if using, into the bottom of the juice receptacle.
  2. Juice remaining ingredients. If you don’t like pulp, place a fine-mesh strainer over juice receptacle first.
  3. Whisk juice and chia seeds together. Let sit for five minutes so chia gel can form before enjoying.
Nutrition Info
With chia seeds: 175 Calories, 5 g Protein, 0 mg Cholesterol, 39 g Carbohydrates, 26 g Total sugars (0 g Added sugars), 11 g Fiber, 2 g Total fat (0 g sat), 143 mg Sodium, ★★★★★ Vitamin A, Vitamin C, Vitamin K, ★★★★ Folate, ★★ Vitamin B2 (riboflavin), Vitamin B6, Calcium, Potassium, ★ Vitamin B1 (thiamine), Vitamin B3 (niacin), Iron, Magnesium, Phosphorus
Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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Strawberry-Almond Overnight Refrigerator Oats

By The Taste for Life Test Kitchen
Prep Time
20 minutes
Number of Servings
1
Ingredients
  • 1⁄2 cup of your favorite milk
  • 1⁄2 cup rolled oats (not instant)
  • 1⁄2 cup sliced fresh strawberries
  • 1 Tbsp strawberry jam
  • 1⁄2 tsp vanilla extract
  • 1 Tbsp sliced almonds
Directions
  1. Mix all ingredients together in a glass mason jar or a glass dish.
  2. Cover jar or dish with a lid, place in the fridge, and let sit overnight.
  3. The next morning before serving, stir and enjoy.
Nutrition Info
Made with low-fat milk: 338 Calories, 12 g Protein, 55 g Carbohydrates, 21 g Total sugars (10 g Added sugars), 7 g Fiber, 9 g Total fat (2 g sat), 62 mg Sodium, ★★★★★ Vitamin C, Phosphorus, ★★★ Vitamin B2 (riboflavin), Magnesium,★★ Vitamin B1 (thiamine), B12, Calcium, ★ Vitamin B6, D, E, Folate, Iron, Potassium
Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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3 New Breakfasts for the New Year

By Natural Vitality
Steel Cut Oats

Getting away from processed foods at breakfast time, especially if you have kids to feed, can be challenging. Sure, there are some “clean” cereals on the market, but they can get mundane quickly. Here are three quick breakfasts that are kid pleasing and provide protein, fiber and whole grains beyond wheat.

Warm quinoa

It may sound strange, but add some milk or milk substitute and sweetener, along with a dash of cinnamon, and you’ve got a healthy alternative to other hot cereals. You can cook up a pot of quinoa and use it for breakfasts throughout the week. Toss in dried fruit or nuts if desired.

Rice cracker with peanut butter and a raisin happy face

Simply spread a whole grain rice cracker with peanut butter (or other nut/seed butter) and arrange raisins in a happy face—or try a heart.

Steel-cut oatmeal

Less processed than their rolled cousins, steel-cut oats take longer to digest, so you feel full longer; plus they have more fiber. They do take more time to cook than rolled oats, so cook up a pot and then reheat portions throughout the week. If you don’t mind a smoother texture, blend the oats in the blender and then boil with water or milk (or milk alternative) for about 5 minutes. Try them with real maple syrup—yum!

Contributor

Natural Vitality

Calmful Living is brought to you by Natural Vitality, a purpose-driven human nutrition company. Natural Vitality Calmful Living offers fun tips, delicious recipes, inspiring profiles and features to empower readers to find balance in a stressful world.

Visit the Calmful Living Blog for more content that will get you eating, drinking, gardening, shopping and learning in a whole new shade of green.

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Breakfast Smoothie

A cool, creamy smoothie garnished with banana
Prep Time
5 minutes
Number of Servings
Serves 2
Recipe Source
From Smoothies, Smoothies & More Smoothies! by Leah Shomron and Hani Borovsky ($18.95, Imagine!, 2011) Used with permission by Charlesbridge Publishing, Inc.
Ingredients
  • 1⁄2 cup tahini
  • 1⁄2 cup plain goat yogurt
  • 1⁄2 cup rolled oats
  • 2 Tbsp honey
  • 4 small ice cubes or 1⁄2 cup water
Directions
  1. In a blender, combine tahini, yogurt, oats, honey, and ice.
  2. Blend until smooth.
Nutrition Info
539 Calories, 14 g Protein, 0 mg Cholesterol, 46 g Carbohydrates, 19 g Total sugars (17 g Added sugars), 8 g Fiber, 37 g Total fat (5 g sat), 70 mg Sodium, ★★★★★ Vitamin B1 (thiamine), Phosphorus, ★★★ Iron, Zinc, ★★ Vitamin B2 (riboflavin), Vitamin B3 (niacin), Calcium, Magnesium, ★ Folate

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Cinnamon Oatmeal Pancakes

By American Institute for Cancer Research
Cinnamon Oatmeal Pancakes
Prep Time
15 minutes
Number of Servings
18 pancakes
Recipe Source
American Institute for Cancer Research
Ingredients
  • 1⁄2 cup quick-cooking (not instant) rolled oats
  • 2 1⁄2 cups low-fat milk
  • 1 cup whole-wheat flour
  • 3⁄4 cup unbleached all-purpose flour
  • 1 Tbsp sugar
  • 1 Tbsp baking powder
  • 1⁄2 tsp salt
  • 1⁄4 tsp cinnamon
  • 1⁄4 tsp nutmeg
  • 3 medium eggs
  • 1 tsp vanilla extract
  • Olive oil spray
Directions
  1. In a medium bowl, combine oats and milk. Stir to blend and set aside.
  2. In a large bowl, combine flours, sugar, baking powder, salt, cinnamon, and nutmeg. Blend well.
  3. Add eggs and vanilla to oat mixture, stir to blend, and add to dry mixture. Stir just until all ingredients are moist. Do not overmix.
  4. Spray large frying pan with oil spray and preheat over medium heat. Use 1⁄4 cup batter for each pancake. Turn when bubbles appear on the surface and bottom is browned.
Nutrition Info
3 pancakes: 238 Calories, 12 g Protein, 39 g Carbohydrates, 4 g Fiber, 4 g Total fat, 296 mg Sodium
Contributor

American Institute for Cancer Research

The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that they can help people make informed lifestyle choices to reduce their cancer risk.

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Cherry Vanilla Smoothie

Cherry Vanilla Smoothie
Prep Time
10 minutes
Number of Servings
2 16-ounce servings
Recipe Source
Reprinted with permission from Superfood Smoothies by Julie Morris (Sterling Publishing Co. Inc., 2013)
Ingredients
  • 2 cups frozen cherries
  • 2 cups (packed) baby spinach
  • 1 Tbsp almond butter
  • 2 cups coconut water
  • 1⁄2 tsp wheatgrass powder*
  • 2 Tbsp vanilla extract
  • Sweetener, to taste
  • 1 Tbsp chia seeds (optional)
Directions
  1. Blend all ingredients until smooth.
  2. Taste and sweeten as desired.
Nutrition Info
299 Calories, 7 g Protein, 0 mg Cholesterol, 49 g Carbohydrates, 37 g Total sugars (9 g Added sugars), 9 g Fiber, 7 g Total fat (1 g sat), 285 mg Sodium, ★★★★★ Vitamin K, ★★★ Magnesium, ★★ Vitamin B2 (riboflavin), Vitamin C, Phosphorus, Potassium, H Vitamin A, Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin B6, Vitamin E, Calcium, Folate, Iron, Zinc

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