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Ingredients
  • 1 cups frozen organic raspberries, blueberries, or strawberries
  • 1/2 cup unsweetened finely shredded coconut
  • 1/2 cup sliced almonds
  • 2 tbsp. freshly squeezed orange juice
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Nutrients
  • Calories: 387
  • Carbohydrates: 22 g
  • Fat: 32 g
  • Fiber: 12 g
  • Protein: 10 g
  • Sodium: 9 mg
  • Sugar: 7 g
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Ingredients
  • 100ml 100% fruit pulp - we cut open passion fruit and strain the juice (removing seeds). Could also use banana, mango, and berries.
  • 250ml Coconut milk
  • Add a teaspoon of xylitol, erythritol, stevia, raw honey
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Nutrients
  • Calories: 65
  • Carbohydrates: 3 g
  • Fat: 6 g
  • Fiber: 0 g
  • Protein: 1 g
  • Sodium: 4 mg
  • Sugar: 2 g
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Ingredients
  • 1 ripe banana
  • 2 large eggs, lightly beaten
  • Butter or oil, for cooking (optional)
  • Maple syrup, raw honey, for serving
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Nutrients
  • Calories: 281
  • Carbohydrates: 34 g
  • Fat: 12 g
  • Fiber: 3 g
  • Protein: 12 g
  • Sodium: 125 mg
  • Sugar: 21 g

Lunch Box – Banana Pancakes

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Ingredients
  • BASE:
  • 3 cups Rolled Oats (Ideally soaked overnight)
  • 1/3 cup Coconut oil
  • 1/3 cup Nut butter
  • 1 Teaspoon Vanilla Extract
  • ½ Cup Raw honey/Maple syrup
  • 1 pinch Salt
  • Extra Ingredients:
  • Crushed Nuts and seeds
  • Chocolate chips
  • Dried fruit
  • Coconut chips/flakes
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Nutrients
  • Calories: 289
  • Carbohydrates: 38 g
  • Fat: 13 g
  • Fiber: 4 g
  • Protein: 7 g
  • Sodium: 14 mg
  • Sugar: 12 g

Anatomy of a Great Breakfast

“Breakfast consumption is associated with positive outcomes for diet quality, micronutrient intake, weight status, and lifestyle factors. Breakfast has been suggested to positively affect learning in children in terms of behavior, cognitive, and school performance.” (1) what makes up a great breakfast? One study compared oatmeal with standard boxed breakfast cereal and got these results:

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