FAMILY HEALTH

- Menus

Menus

Some of the most healthy foods are Wild Salmon, Green leafy veg (eg. Kale & Spinach), Avocado, Blueberries, Broccoli Sprouts.


Breakfast

  1. Scrambled Egg, Sautéed Kale & Garlic, Avocado

  2. Banana Pancakes

  3. Homemade Museli

  4. Quinoa & Chia Porridge


1)Egg Recipes

a)Scrambled Egg, Sautéed Kale & Garlic & Avocado

Ingredients:

  • Scrambled eggs

  • Sautéed Kale & Garlic (topped with salt, olive oil)

  • Avocado oil for cooking the eggs and sautéing the kale

  • Avocado

I have a different variation of eggs every second day.

b)

2)Banana Pancakes

Ingredients:

  • 1 x Banana

  • 2 x Eggs

  • Chia seeds

  • Desiccated Coconut

Instructions:

Mash the banana and eggs together until all lumps are gone. Add the chis seed and desiccated coconut ( a couple of spoons of both) and let it sit for a little if you can to let the Chia seeds activate. Then fry in a pan just as you would with pancakes.


3) Homemade Muesli

Ingredients:

  • Chopped nuts – including pecan, macadamia & walnut and others you like

  • Mixed berries – blueberries, blackberries raspberries, pomegranate

  • Mixed seeds - sunflower, chia, flaxseed, sesame, sunflower

  • Greek Yoghurt

Instructions:

Make a large mixture of the dried homemade meusli and store it in an airtight container. Add a touch of greek yoghurt and honey in a bowl wither the cereal when you want to eat it. Even add some fresh blueberries or other berries to it.


4) Quinoa & Chia Porridge

Ingredients:

Half a cup of Quinoa



Lunch

Will add to this over the next couple of days


Dinner

https://drhyman.com/blog/2022/08/25/one-pan-salmon-veggies/


Smoothies

Spinach (1 bunch), 4 large celery stalks, parsley (1 bunch), cucumber (1), small lemon (1), fresh ginger to taste – serving size: 2 people

  • Kale, beet, garlic, ginger, bell pepper, carrot, lemon (source)

Fruit

Kale (8 leaves)

  • Rainbow Chard (2 leaves and stems)

  • Spinach (2 cups)

  • Carrot (1 large)

  • Tomato (1)

  • Apple (1)

  • Frozen organic blueberries (1-2 cups)

  • Avocado (1)

(technically “smoothie 1” uses slightly more chard, spinach and carrots than “smoothie 2”)

Then “smoothie 1” adds:

  • Banana (1)

  • Unsweetened flax milk (3 cups ~710 ml)

  • 1 tall shot glass of flaxseed (optional)

Or “smoothie 2” adds:

  • Lemon (1)

  • Celery (2)

  • Parsley (8 pieces)

  • Hydrolyzed collagen powder (Rhonda uses Great Lakes brand) (1/4 cup)

  • Water (2 cups of water)

Additional smoothies (with fruit) Rhonda has discussed:

  • Raspberry, blackberry, kale, and chard (source)

  • Cacao smoothie: 2 avocados, 13.6g of unsweetened cacao powder (~2 tablespoons), handful of raw pumpkin seeds, 1 cucumber, 1 cup of blueberries, and unsweetened almond milk (source)

  • Kale, beet, raspberry, avocado (source)


Metabolism Boosting Blueberry Smoothie

  • Almond Milk – It’s creamy and a little nutty in flavour. Try unsweetened, vanilla almond milk. If you prefer to use regular milk or other non-dairy milk, that is fine.

  • Fresh or Frozen Blueberries – If frozen, double check to make sure the kind you buy doesn’t have any added sugar.

  • Spinach – This superfood ups the nutrition of your smoothie without changing the flavour.

  • Banana – Since there is no added sugar in the recipe, a banana will give it a bit of sweetness.

  • Chia seeds - Adds some Omega 3’s

Juices

Apple, Carrot & Ginger