Honey Walnut Granola

Homemade Granola

big batch recipe 

Dry ingredients

4 cups Bob's Red Mill organic extra thick rolled oats

1 1/2 cups wheat germ

1 cup sesame seeds

1 cup sunflower seeds

1/2 cup flaxseeds

1/4 cup poppy seeds

1/2 cup chopped walnuts

1 1/4 cups milk powder (non-fat dry)

1/4 cup cacao nibs

wet ingredients 

1/2 cup honey

1/2 cup coconut oil

1/2 cup water

spice mix 

1 tablespoon coconut sugar

1 teaspoon cinnamon 

1/8 teaspoon nutmeg

a dash of cayenne pepper

a dash of ground sea salt

Directions

• mix all dry ingredients together in a large bowl
• heat the wet ingredients in a sauce pan until well blended
• mix dry and wet ingredients together until well blended
• place mixture on a cookie sheet
• bake at 350 degrees for 45 minutes stirring every 15 minutes
• place baked granola into the large bowl
• mix in spice mix until well blended slowly add in a tablespoon of honey and mix well.

place granola into a large sealed jar..

servings:  30 

prep time- 15 minutes

cook time - 45 minutes

Created by Eric Roberts 

Health Coach & Cook

2015/12/13

Oatmeal at home

The World's Best Oatmeal at home

Jar of Cooked Oatmeal

The Recipe 

Prep Time: 10 minutes

Total Time: 25-30 minutes

Serves 2

Ingredients:

3 cups water

1 cup bob's red mill whole rolled oats 

¼ cup unsweetened almond milk

½ teaspoon frontier pumpkin pie spice

1 tablespoon local raw honey

¼ cup chopped roasted walnuts

Small pinch of sea salt

1/8 cup sliced cherries

1/8 cup bittersweet cacao chocolate chips

1 tablespoon bee pollen

Recipe: Bring the water to a boil in a medium pot, then stir in the oats and sea salt. Let the

water and oats come back to a boil, then reduce to medium-low heat and cover.. Let  simmer 20-30 minutes, depending on how you prefer the texture.

Remove from heat and stir in the almond milk, spices, honey, bee pollen,cherries  and walnuts. Top with chocolate chips===---optional would to top with coconut flakes.

Oatmeal


Created by Eric Roberts
Health Coach & Cook

2015/12/12

The Best Omelet Ever!!

A very fine omelet with breakfast sausage

Ingredients 

2 farm eggs

1 tsp extra virgin olive oil

2 tbs diced yellow onion

1 tbs chopped red bell pepper

1 tbs butter  (Kerry's Gold)

1 tbs diced and seeded fresh tomato

2 tbs shredded cheddar cheese

2 baby bok choy leaves chopped

1 tbs spring water

Pink salt to taste

Ground black pepper to taste

Hot sauce to taste

Mustard to taste

Bragg's sprinkle 24 herbs & spices to taste

dash of ground sage

1 cup breakfast sausage 

Omelet Directions 

1. Crack the eggs place in a small mixing bowl- fold in water 

2. heat olive oil in a skillet and cook onions and peppers for 4 to 5 minutes over medium heat. Add in the baby bok choy the last couple minutes. 

3. remove the veggies from the skillet and place in a small bowl with tomato, mix together.

4. add butter to skillet until melted and coating the skillet fully.

5. work quickly and add in egg to skillet, place veggie mixture over top of eggs, add in some hot sauce, salt and pepper and herb mix.

6. once the eggs firm up on the bottom fold over and flip the folded omelet. Cut in half after cooking for a min. 

7. add the  cheese and let melt during the last minute of cooking. You want the omelet nice and fluffy and not over cooked so be careful on how long it is in the pan. Total time to cook the omelet mixture will be 4 to 5 min over medium heat. 

8. remove the two omelets and serve.

Breakfast sausage Directions

1. Make golf size balls out of the breakfast sausage

2. flatten out into patties in the palm of your hand

3. place on a flat skillet over medium high heat 

4. sprinkle ground sage over patties while cooking.

5. cook until well done.

6. Serve and garnish plate with mustard and hot sauce.

Serves 2

Prep time 15 minutes

Cook time 15 minutes

Created by Eric Roberts 

Health Coach & Cook

Garland,Texas

Sausage and Kale

Chicken Apple sausage & kale

Ingredients 

One precooked chicken sausage link chopped 1/2 rounds
5 to 6 organic kale leaves deveined and chopped inch wide
1/2 yellow onion sliced into thin half moons
1 teaspoon olive oil
1 tablespoon balsamic vinegar

Directions

heat olive oil in a saute pan
saute the onion for 5 min over medium heat

add in the sausage and kale saute for 5 minutes or until kale is soft and sausage is warmed through



serve and sprinkle vinegar over top



Recipe Credits- Integrative Nutrition simple grains  recipe from the Feed your hunger for health and happiness book. 

Breakfast Japanese Style-- recipe

Ingredients 

one baby bok choy

1 teaspoon toasted sesame oil

1 tablespoon brown rice vinegar

1 tablespoon tamari soy sauce

1/2 cup cooked brown rice ( I used my rice steamer)
 

Directions 

wash and chop bok choy into bite sized pieces

heat sesame oil in saute pan

stir-fry bok choy for a minute

add in vinegar, tamari and rice

stir and continue to cook for 3 minutes

serve 

garnish with sesame seeds 

Recipe Credits- Integrative Nutrition breakfast recipe from the Feed your hunger for health and happiness book. 

7 days--7 ways to have breakfast day 7 --- muffins

Banana Chia muffins




Click here to see our recipe 

Day 6----7 days--7 ways to have breakfast-- steamed Broccoli

Steamed Broccoli


Ingredients

2 cups broccoli
1 garlic clove
1 teaspoon lemon juice
2 tablespoons extra virgin olive oil

Directions

Steam the broccoli for 5 to 7 minutes
press the garlic-- mix in with the lemon juice and olive oil
drizzle the dressing over the steamed broccoli

serve and enjoy this green veggie breakfast

7 days --7 ways to do breakfast Day 5

DAY 5 Of the 7 days -- 7 ways to do breakfast, today's breakfast if a variety of fruit topped with a yogurt sauce

ingredients 

1 chopped apple

1 peeled and sliced kiwi

1 peeled and chopped pear

1 peeled and chopped honeydew melon

Sauce 

2 tbs non fat yogurt

2 tbs raw honey

juice of one lemon 

4 chopped mint leaves 

stir all  sauce ingredients together in a small bowl

place all the fruit into a large mixing bowl 

stir to mix together 

serve 1 1/2 cups  and top with the yogurt sauce, save the rest for another time

enjoy 

7 DAYS - 7 WAYS to do breakfast --day 4 boxed cereal

Bowl of cereal


Ingredients

1 serving of  boxed cereal -- I used Crunchy flax by enjoy life natural brands
1/4 cup fresh blueberries
1 tbs of raw honey

Directions

mix all ingredients together in a small bowl and serve

7 days --7 ways to have breakfast -- day 2 Bean Soup recipe

7 days --7 ways to have breakfast -- day 2 Bean Soup recipe

Bean Soup

Ingredients 

1 can organic aduki beans 

5 inch piece of kombu 

2 to 3 cups spring water

1/4 cup chopped cooked  ham or a slice 

2 bay leaves 

1 teaspoon sea salt 

Directions

wash beans 

place kombu and beans & ham  in a pot

cover with water

bring to a boil 

add bay leaves

cover and simmer for 15 to 20 minutes 

check periodically add more water if necessary

allow beans to cook until they are cooked through 

add salt

drain excess water if necessary 

optional instead of cooking ham with beans place a slice of cooked ham on a plate 

and serve bean soup over ham

if you are using non-canned beans the cooking time is about an hour


This recipe was inspired by the Feed your hunger for health and happiness book by Integrative Nutrition the original non modified version can be found there.

The Breakfast experiment- 7 days - 7 ways to have breakfast

Day one of the 7 days - 7 ways to have breakfast

Scrambled eggs with greens

Ingredients 

2 eggs beaten
1 cup organic spinach chopped
1 clove garlic pressed
1 organic carrot peeled and diced
1 tbs extra virgin organic olive oil
salt to taste
pepper to taste
hot sauce to taste
sharp cheddar cheese

Directions

Heat oil in a frying pan
saute garlic
saute carrots covered until soft
add in eggs
stir in spinach
stir mixture until eggs are done


add salt, pepper and hot sauce to taste and serve

grate Cheddar cheese over top

Your mother told you so- August Newsletter- Breakfast Experiment.

Hi,

The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, bam! Around 10:30 a.m. you hit a wall. All you want to do is look out the window.

Hmmm…what did you eat for breakfast?

I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micro nutrients your body needs to run without a hitch.

So what are you eating each morning to do all these things? A cup of coffee gulped down on the go? A cup of sugary yogurt and a muffin eaten at your desk? Nothing at all?

Your body deserves so much better than that.  And so do you!

Click here to read our complete August Newsletter.... I Will be adding recipes and photos of my personal Breakfast Experiment.

Day one 

Scrambled eggs with greens

Day 2

Bean soup

Day 3

Day 4

Boxed cereal

Day 5

Fresh Fruit with yogurt sauce

Day 6

Day 7 

Blueberry-Banana muffins

Green Bacon and Eggs recipe

Ingredients

2 pastured eggs -- I used Hudspeth Farms eggs

4 slices all natural uncured applewood smoked bacon I used Smoking Goose Bacon

4 organic asparagus spears cut to the width of the bacon

4 bamboo skewers 

1 tbsp of shredded Cheddar cheese

a dash of cayenne pepper

Directions 

wrap the trimmed asparagus with bacon insert bamboo skewer to hold the bundle together

dust with cayenne pepper

place all 4 bundles in a George Foreman grill let them grill for about 8 minutes

poach two eggs on a cast iron skillet 

when eggs are done garnish with grilled bacon asparagus

Garnish with shredded cheese

remove skewers and slice bacon in half 

enjoy 

optional --- garnish with halved cherry tomatoes 

if you don't own a Foreman grill wrap in foil and place on a BBQ grill 

On top of blueberry hill --oatmeal recipe

No eggs or bacon for this man this morning --- I am out of them both :) No worries..

Ingredients 

2 cups spring water

1 cup organic rolled oats

1/2 cup organic raisins 

1/4 cup organic chopped walnuts

1/2 tsp organic cinnamon

1 tsp raw honey 

1 tbsp organic almond milk

1 tbsp organic blueberries 

Directions

bring water to a boil--- 

add in oats lower heat to low

let cook for 5 minutes

add in the walnuts and raisins 

add Cinnamon

turn off heat and cover for 5 more minutes

serve and add mix in almond milk top with blueberries or a fruit of your choice
drizzle honey over top

:) 

enjoy 

I found this recipe in the world's healthiest foods book

I give this one a thumbs up

Egg Omelet Muffins

INGREDIENTS

▪ 6 eggs
▪ 1/2 cup cooked summer sausage, cut into small
pieces
▪ 1/8 cup each diced tomato,mushroom, red bell pepper,red onion,avocado
▪ 1/4 tsp salt
▪ 1/8 tsp ground pepper
▪ 1/8 cup homemade mayonnaise  --- how to
▪ 1/8 cup water And juice of one lemon
▪ Optional Ingredient Idea: 1/4 cup shredded cheese


Directions

Preheat oven to 350°F. for easier removal line with paper baking cups. . In a bowl, beat the eggs. Add other ingredients and stir to combine.
Spoon into the muffin cups. Bake for 18–20 minutes until a knife inserted into the center of an muffin comes out almost clean. . Remove the omelets from the muffin cups and serve, or store for another day.

I found my inspiration for this recipe in Marks Daily Apple Reader Created Cookbook

The breakfast quinoa sundae

QUINOA Breakfast cereal


This morning was one of those Did you ever walk into your kitchen wondering and scratching your head as to what to make for breakfast days. I have never been a big cereal in a box type of person. Cereal is something new to me as I HAVE always been the one to run for eggs and bacon.

So this morning after much thought and confusion as to what to have for breakfast.I came across some quinoa that was stashed away in my pantry. That and along with a few other ingredients I made some really great breakfast cereal. See how I made it below ..





What you will need

1 cup spring water
1 cup rolled organic oats
1/2 cup quinoa
1 tablespoon raw unfiltered local honey
1 organic kiwi
1 organic apricot
1 teaspoon organic sunflower seeds
1 teaspoon organic  hemp seeds
2 tablespoons organic almond milk

Procedure

Rinse the quinoa
place quinoa in a small size sauce pan
add in the cup of water
bring to a boil
turn down heat to simmer the quinoa for 15 min.
stir in the uncooked oats
remove from heat
place one cup of cooked quinoa onto a plate I used a dish typically used for a banana split
top with sliced kiwi, apricot and almonds
top with hemp and sunflower seeds
drizzle honey and milk over top.

Optional would be to add some sea salt to taste -- broth can also be used instead of water .




QUINOA is a dietary fiber which promotes heart health as it helps reduce ldl levels when incorporated into the diet. Quinoa promotes energy production as it is a complete plant based protein and it also is a concentrated source of iron.
Quinoa is a great source of manganese and copper which both contribute to promote optimal health.



Recipe inspired by the world's healthiest foods book .


Author Eric Roberts Health Coach

Green Breakfast by man (eric) in the kitchen

What? Veggies for a green breakfast...you must think that I have fallen and hit my head. Here in the United States we all have been kind of taught to believe that breakfast is all about bacon and eggs. Today I have asked the chicken and the pig to step to the side. Below is the directions to make up this Green Breakfast in less than 15 minutes.

1 1/2 cups chopped broccoli -I used frozen 

1 small carrot chopped into small rounds 

Dressing

3 teaspoons virgin olive oil

1 lemon juiced

a pinch of sea salt

a pinch of pepper

1/2 teaspoon of Dijon mustard

Steam the veggies for 5 to 8 minutes

In a blender blend all the dressing ingredients 

pour over the steamed veggies

hand grate some feta cheese over top of the steamed veggies.

That's it a healthy green breakfast in about 15 min. 

enjoy 

pair with a fresh made pear smoothie 

Baked Breakfast Bars - Apple Cinnamon

Hi,

I needed a quick and easy , on the run breakfast for this coming week. I have decided to make up some

Baked Breakfast bars. This idea makes breakfast fast and simple for those mornings where time is limited. 

This cereal consists of fiber, protein, and essential fatty acids, along with

many whole-food source vitamins and minerals, including a high amount a calcium.

How to make them yourself

INGREDIENTS

1/2 apple, diced

1 cup steel-cut oats

1/2 cup diced almonds

1/2 cup ground flaxseed

1/2 cup hemp protein

1/2 cup unhulled

sesame seeds

1/2 cup sunflower seeds

1 1/2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp black chia seeds

1 tbsp coconut flakes

1/4 tbsp hulled hemp seeds

1/4 tsp sea salt

1/4 cup hemp oil

1/4 cup molasses

3 tbsp apple juice

Combine apple, oats, almonds, ground flaxseed, hemp protein, sesame

seeds, sunflower seeds, cinnamon, nutmeg, hemp seeds, chia seeds , and sea salt. Blend

together hemp oil, molasses, and apple juice.

Combine liquid and dry ingredients, mixing well.

Spread on a baking tray lightly oiled with coconut oil.Top with coconut flakes

Preheat oven at 250 degrees

 Bake for 1 hour.

cut into squares 

Place in refrigerator overnight 

Let cool, then break into pieces.

inspired by  a recipe from by ZoN Fitness and

Brendan Brazier, Professional Ironman

triathlete and bestselling author.

Poached eggs with a side of home fries

Hi,

Today's Post is about my breakfast in the mAn kitchen this morning, I recently harvested potatoes and onions from my garden, this being the case I decided to make some home fries, I also did a poached egg over a bed of baby greens mix.

What you will need

Shopping List

Organic red or white potatoes 

Rosemary

White or Red Onion 

Garlic

Virgin Olive Oil 

Salt

Pepper

Mixed Baby Greens

Organic Pastured Eggs

Roma Tomato

The How to

Potatoes

Dice one small onion 

Chop 1/4 tsp. Rosemary

Chop One clove garlic

Put 1/4 cup of olive oil in cast iron skillet

heat over medium heat

saute onion and garlic

chop 2 small potatoes 

add the Potatoes & Rosemary to skillet

Heat over medium heat for 15 to 20 min. place a lid over the skillet

Eggs

Coat a skillet with a tablespoon of Olive oil

Turn the burner to medium heat

place 2 cups of baby greens on the skillet 

crack one egg and put on top of bed of greens

Place a lid over top

Let cook for about 10 min or until egg is poached 

Place poached eggs/greens on a plate with the home fries garnish with a chopped roma tomato

Add salt and pepper to taste 

optional --- add a chopped apple as a fruit side or a fruit smoothie.

The Classic Egg sandwich mAn in the kitchen style

Eggs are my most favorite breakfast meal, I look for variety when serving them for breakfast or any meal, today I opted for a Egg/ BLT sandwich. Here is the deal for any meal I want to max out on nutrients and I  want the meal to serve me well, so I not only got lots of protein and omega's, I got my servings of grains & veggies all at the same time.

What is in it?

2 local free range pasture raised organic chicken egg... animal welfare is a big one for me!!

3 to 4 leaves of organic romaine lettuce from my own backyard garden 

1/2 organic  avocado 

1 small organic tomato

2 slices of whole grain artisan bread - I like to support local people 

pinch of pepper 

pinch of sea salt

1 tablespoon virgin olive oil -I use Bragg's

2 slices of organic bacon 

How do you make this? 

Slice the Tomato & Avocado

Fry the eggs over hard with olive oil ,salt & pepper

Chop the lettuce 

Cook the bacon until crisp

Assemble your sandwich and slice in half... there is enough to share .Enjoy