If you want optimal hormonal balance, it is important to start your day packed with protein. Amp up your boring oatmeal routine with these fantastic ingredients to make sure you’re getting everything you need to start off your day.
I have a gluten sensitivity but I can eat Einkorn flour with no problems.
So these pancakes are the fluffiest, thickest and most delicious pancakes ever made...or am I just saying that because I haven't had anything fluffy and delicious since I adopted the gluten-free diet five years ago?...Anyways, they're made with einkorn!
Einkorn is actually one of the original wheats that man ate back in the days before mass agriculture. When mankind started farming, there were two major types of wheat being cultivated: einkorn and emmer. Man decided to continue cultivating and hybridizing emmer wheat and pretty much forgot about einkorn. This is pretty similar to how orange carrots became mass produced and purple, white, and yellow carrots became a rarity.
The wheat we eat today is emmer and it is called "polyploidy," which means that two different wheats were hybridized and the result was a strain of wheat with twice as many chromosomes as it's individual parent. Because this strain continually was hybridized to produce more productive plants, the resulting wheat became unlike its parent plants. Now, the wheat contains proteins that have never been digested by humans.
Some people believe that the hybridized wheat developed in 1960 to solve world hunger problems by producing a higher yield, although, I did learn in school that the world hunger problems have little to do with yield and a lot to do with food transportation. In any case, the development of this wheat strain is to blame for the massive modern development of celiac disease and wheat intolerance.
The proteins in einkorn wheat are different than the overproduced emmer wheat because it has never been hybridized. In fact, it has barely been developed for 9000 years. Modern einkorn is almost identical to the grains found in the stomach of the oldest known human mummy...Otzi the ice man!
Einkorn is a better source of calcium, protein, phosphorous, zinc, and the antioxidant lutein than regular wheat.
But let's focus on the bigger picture...
there’s evidence that the proteins in einkorn are less toxic to those with wheat intolerance (not celiac disease)
...so I can eat it!
Lemon Einkorn Pancakes with Goat Cheese
Einkorn Flour | 1 cup
Lemon zest | 1 lemon
Baking soda | 1/2 tsp
Salt | 1/2 tsp
Sugar | 2 tbsp
Eggs | 2 whole
Almond milk | 1 cup
Vanilla | 1/2 tsp
Butter | 2 tbsp
Goat cheese | 4 tbsp
Honey | 2 tsp
Lemon Juice | 2 tbsp
1. Combine all the dry ingredients, flour, baking soda, salt, sugar, lemon zest.
2. Add all the wet ingredients, eggs, lemon juice, almond milk, vanilla, and butter.
3. Mix ingredients and start making your pancakes!
4. Serve with side of goat cheese and honey.
Turkey meatballs are a great food item to prepare in advance because it can be used in multiple recipes as well as stored in the freezer.
It could be paired with a low carb or high carb meal with a multitude of options for seasonings and sauces. You could throw some in zucchini noodles with pesto or even in pasta and tomato sauce for dinner. They also pair well with coconut cauliflower rice and cilantro-lime sauce or even next to Asian style stir fry with rice. More recipes that pair well with turkey meatballs can be found in my ebook!
- Try to buy organic, they are more humanely raised and contain less pesticides and herbicides.
- Choose the meat that is supple.
- Be sure to cook the turkey roast until it is piping hot all the way through.
- Turkey dries out quickly, so don't overcook it.
- If marinating turkey meat, put it in the fridge straight after you've finished, because it is highly sensitive to heat.
- Store turkey separate from any gravy, stuffing or raw food to prevent cross contamination.
- Refrigerated turkey will keep for about one or two days. If it is already cooked, it will keep for about four days.
Ground turkey | 16oz
White onion | 1/2 chopped
Olive oil | 1 tbsp
Salt & Pepper | 1 tsp
Parsley | 1 tbsp chopped
Egg White | 1 egg white
Garlic | 1 clove chopped
Gluten Free Panko bread crumbs | 4 tbsp
1. Combine all the ingredients in a food processor and add 1 tbsp water.
2. Roll into 18-20 meatballs.
3. Add 2 tsp olive oil to pan and sauté until cooked through, about 15-20 minutes.
5 meatballs . 200 calories. 3g carbohydrates. 10g fat. 22g protein.
I'm always in a rush in the mornings so I like to prepare breakfast in advance, that way I have no excuse for skipping! If you’re considering skipping, you might want to check out this blog post about why breakfast is important and how it keeps your metabolism moving.
Meal prepping can be overwhelming, and you may not want to eat leftovers, but this recipe can be heated up and taste just as delicious! You could even store it in the freezer and save it for next month.
This recipe is a great example of a balanced breakfast because it includes healthy fats, protein and carbs.
The quinoa is high in protein but also adds 10g of carbs, the eggs are your protein and the cheese is your fat. Combining these three macronutrients is important because it will keep you satisfied until your next meal.
Snacking on only carbs will spike your blood sugar and make you hungrier. food combining will keep you satisfied.
It can also be modified by adding a bit of fiber with vegetables, such as bell peppers or zucchini. You could mix it up with cilantro, black beans and cotija cheese to give it a different flavor. In any case, you'll never have to wake up early to make breakfast again! Just pop them in the oven and you’ll be good to go for a week. These can even be used as a grab and go 200 calorie snack to help you stay satisfied before your next meal.
Be sure to purchase this muffin tin, which holds 6 large muffins!
Quinoa & Egg Bake
Eggs | 12 whole
Quinoa | 1 cup cooked (replace with sausage if doing Keto)
Daiya Dairy Free Mozzarella | 12 tbsp Salt & Pepper | 1 tsp Oregano | 3 tsp
Canned Diced Tomatoes | 6 tbsp
1. Set oven at 350 F.
2. Cook quinoa in 2 cups of water.
3. Mix eggs, salt, pepper, tomatoes, mozzarella, and quinoa. Add to muffin tins. Top with oregano.
4. Bake for 30 minutes and let cool.
1 muffin . 220 calories. 9g carbohydrates. 13g fat. 15g protein.
I love a good kale salad, but they're on every restaurant menu these days.
It can get a little monotonous so it's nice to mix things up. Throw some turmeric roasted chickpeas on there and you'll have a nice vegetarian meal. I modified this recipe from pure wow!
- 15oz chickpeas
- 1 tsp turmeric
- 1 tsp garlic powder
- 1 tsp salt & pepper
- 1 large shallot
- 3 tbsp lemon juice
- 2 persimmons
- 5 tbsp olive oil
- 1 tsp crushed garlic
- 6 cups kale, chopped
- 1/2 cup dried apricot
- 3 tbsp pistachios
1. Preheat oven to 400.
2. Combine chickpeas, salt, turmeric and garlic powder. Roast for 40 minutes.
3. Prepare dressing by whisking olive oil, lemon and crushed garlic. Mix well with chopped kale and add dried apricots and pistachios.
4. Heat a pan with olive oil and saute chopped shallots. Top on salad.