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BREAKFAST
2 0 S I M P L E B R E A K FA S T S
WHY BREAKFAST?
I skip breakfast more often than I’d like to admit and use coffee as a morning energy
driver. Can anyone relate?
But here’s why it’s important…
Breakfast encourages stable energy levels, increased focus and enhanced productivity
for adults and school aged children alike. The long and short of it is, skipping
breakfast can affect mood and behavior in ways that seem invisible.
Your body is a machine. It wakes up; it needs fuel. And while the concept is simple, it’s
a burden for many households.
I hope this simple guide will give you a few ideas to make breakfast a staple in your
health journey.
Note: I know someone is going to ask… What about intermittent fasting?
Listen, if you are achieving your goals with fasting, I’m not here to tell you it’s wrong.
I’m giving my best advice on what works for the majority of people living everyday
lives. I typically don’t eat anything from 7pm until 9am which is a 14 hour break for my
body’s metabolism to work. Some people go 16 hours without eating and then enjoy
their meals within an 8 hour time frame. Find what works for you. I can only suggest
that you don’t wait six hours after waking to nourish your body.
And if you are working out first thing in the morning, it’s important to replenish post
workout no matter what time it is.
BENEFITS TO EATING IN THE MORNING
• More satiated
• Less cravings
• Nourished with nutrients
• Increased metabolism
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 12 0 S I M P L E B R E A K FA S T S
BASIC BREAKFAST
PLATE
HEALTHY & EASY
¼ cup grain (brown rice, polenta, oatmeal, quinoa, millet
2 eggs (large, organic) or ½ avocado
1 Tablespoon fat (grass fed butter, ghee, coconut oil, feta cheese, goat cheese)
1 cup vegetables (tomato, spinach, broccoli, asparagus, onions,
1 Tablespoon herbes (parsley, cilantro, chives, rosemary, oregano, thyme, basil)
Add ins: kosher or sea salt, black pepper, red pepper flakes, hot sauce
Optional: 4 ounces breakfast protein
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 22 0 S I M P L E B R E A K FA S T S
BREAKFAST PANTRY
GRAINS CANNED
O Oatmeal O Coconut Milk
O Polenta/Grits O Beans
O Quinoa FLOURS
O Brown Rice
O Almond Flour
SWEETNERS O Whole Wheat White Flour
O Honey O Coconut Flour
O Maple Syrup DRIED
O Lacanto or Coconut Sugar
O Dates O Apricots
O Vanilla Extract O Raisins
O Cranberries
NUTS O Coconut Flakes
O Cashews
HEALTHY FATS
O Pecans
O Almonds O Grass Fed Butter
O Macadamia Nuts O Ghee
O Walnuts O Coconut Oil
O Olive Oil
SEEDS
MILKS
O Flaxseed
O Almond
O Chia O Macadamia
O Sunflower O Coconut
O Sesame O Oat
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 32 0 S I M P L E B R E A K FA S T S
BREAKFAST
QUESADILLA
SERVES 4
INGREDIENTS
6 eggs ½ cup shredded low sodium cheddar cheese,
1 Tablespoon olive oil divided
1 cup chopped spinach 8 corn tortillas
1 cup black beans, drained and rinsed hot sauce, optional
1 red bell pepper, diced 1 avocado, sliced
INSTRUCTIONS
1. Whisk eggs and set aside. Heat oil in a large skillet over medium heat.
2. Add spinach, beans, and pepper and cook for 2-3 minutes.
3. Add eggs and stir to combine.
4. Cook, stirring to scramble until eggs are set, about 3 minutes.
5. Sprinkle ½ of cheese over 4 tortillas.
6. Add egg mixture and then top with remaining cheese and tortillas.
7. Add quesadillas to pan, 2 at a time and cook for 3 minutes.
8. Turn carefully with a spatula and cook for another 2 minutes.
9. Top with hot sauce, if desired and avocado.
Calories 420kcal | Protein 21g | Carbohydrate 38g | Sodium 150mg | Fiber 8g | Cholesterol 350mg | Fat 22g |
Saturated 6g | Sugar 1g | Calcium 20% | Iron 15%
Omit cheese & make breakfast tacos Omit beans, cheese & tortillas: double
eggs & spinach for scramble
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 42 0 S I M P L E B R E A K FA S T S
PUMPKIN PANCAKES
SERVES 2
INGREDIENTS
½ cup pumpkin puree dash of kosher salt
1 ripe banana, mashed ½ teaspoon ground cinnamon
2 large eggs, whisked ¼ cup chopped walnuts
½ teaspoon vanilla extract 1 Tablespoon flavorless oil or ghee
¼ cup raw old fashioned oats, optional ¼ cup chopped walnuts
¾ cup almond flour 2 Tablespoons maple syrup or fruit puree
½ teaspoon baking soda (optional)
INSTRUCTIONS
1. Combine pumpkin, banana, eggs, and vanilla.
2. Whisk to combine.
3. Add remaining ingredients, except oil, mix just to combine into a batter.
4. Heat griddle to low and add oil.
5. Add pancakes and cook until lightly browned on both sides.
6. Serve topped with fruit puree, nuts or maple syrup.
Calories 260kcal | Protein 11g | Carbohydrate 21g | Sodium 180mg | Fiber 5g | Cholesterol 115mg | Fat 17g |
Saturated 2g | Sugar 5g | Calcium 8% | Iron 10%
Omit oats: use 1 cup almond flour
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 52 0 S I M P L E B R E A K FA S T S
BREAKFAST
BANANA SPLIT
SERVES 4
INGREDIENTS
2 cups plain lowfat or coconut yogurt 1 cup sliced strawberries
½ teaspoon vanilla extract ½ cup blackberries
½ teaspoon ground cinnamon 4 Tablespoons sliced almonds
4 bananas, halved lengthwise 2 Tablespoons raw old fashioned oats, toasted
4 Tablespoons almond butter (2-3 minutes in a dry sauté pan)
1 cup blueberries Raw cacao, optional
INSTRUCTIONS
1. Stir vanilla and cinnamon into yogurt to combine, set aside.
2. Spread ½ Tablespoon almond butter on the sliced side of each banana half.
3. Place 2 banana halves carefully in each bowl.
4. Add yogurt between banana halves.
5. Top with berries, almonds, oats and raw cacao, if using.
Calories 380kcal | Protein 18g | Carbohydrate 49g | Sodium 40mg | Fiber 9g | Fat 15g | Saturated 2.5g |
Sugar 27g | Calcium 15% | Iron 10%
Use coconut yogurt Omit oats
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 62 0 S I M P L E B R E A K FA S T S
EGGS
If there ever was a perfect breakfast food, eggs would be a contender.
Two eggs deliver 12 grams of protein, 5 grams of good fat and nine amino acids (those
things that provide the basic structure for proteins that affect our muscles, brain,
nervous system, blood, skin, and hair).
STAPLE EGG RECIPES
HARDBOILED
Place eggs in 2-4 quart stockpot and cover with cold water about a half inch above
the top of eggs. Bring to a boil and then turn off the burner and cover. Let sit for 10
minutes. Run under cold water to stop cooking. Store in fridge for up to a week. When
ready to eat, roll on a cutting board to crack the shell and peel under running water.
SOFT BOILED
Same as hard-boiled but less cooking time, about 4-6 minutes. Crack off the end and
scoop out the inside with a teaspoon. Best eaten right away.
SCRAMBLED
Whisk eggs in a bowl with a teaspoon of water per egg. Lightly grease a nonstick pan
and heat over medium. Pour in the eggs and stir until eggs start to get fluffy. Add in
salt and pepper. Mix in any vegetables. Do not overcook as they will continue to cook
until plated. The secret is stirring constantly with a silicone spatula (scraping the pan)
so that the eggs remain fluffy.
OMELETTE
Cook beaten eggs in a non-stick pan until just set. Run your spatula around the
bottom of the eggs to release from the pan. Add your desired ingredients to one side
and fold over the other side.
FRITTATA
Whisk eggs in a bowl with a teaspoon of water per egg. Lightly grease a nonstick pan
and heat over medium. Pour in the eggs and stir until eggs start to get fluffy. Add in
salt and pepper. Mix in any vegetables. Then transfer to a 350 degree oven and bake
8-10 minutes, till completely set.
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 72 0 S I M P L E B R E A K FA S T S
EGGS
POACHED
Simmer water in a 2-quart stockpot and add a splash of vinegar. Crack an egg and
gently slide it in using a large spoon. Be careful not to move too quickly. Cook until
the whites set, using a slotted spoon, scoop out the egg and place on a paper towel
briefly to absorb any extra water.
FRIED
Crack your egg into your healthy fat of choice over medium heat. Once the egg whites
start to turn opaque, cover the pan and cook until yolk is desired firmness (about 3
minutes for sun side up).
BAKED (MUFFIN TINS OR RAMEKINS)
Fill a ramekin with 1-2 Tablespoons of tomato or pesto sauce and make a well in the
center of the mixture. Crack an egg into the well, season with salt and pepper and
bake for about 10 minutes at 400 degrees.
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 82 0 S I M P L E B R E A K FA S T S
HERB TOMATO
SCRAMBLED EGGS
SERVES 4
INGREDIENTS
2 Tablespoons olive oil 2 medium tomatoes, sliced
8 large organic eggs, slightly beaten 1 Tablespoon fresh herbs, chopped
¼ teaspoon kosher salt Optional add ins: tomatoes, chicken sausage,
¼ teaspoon black pepper onions, scallions, mushrooms
2 ripe avocados, cut into small dice Optional toppings: shredded cheese, avocado,
grated parmesan, salsa
INSTRUCTIONS
1. Heat oil in a large non-stick frying pan and add eggs, salt, and pepper.
2. Cook over medium heat until just barely set, gently stir in avocado and herbs.
3. Continue to cook until desired consistency (eggs will continue to cook when removed from
heat).
4. Divide into four portions and top with sliced tomatoes.
Calories 380kcal | Protein 15g | Carbohydrate 13g | Sodium 270mg | Fiber 7g | Fat 31g | Saturated 6g |
Sugar 3g | Calcium 8% | Iron 15%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 92 0 S I M P L E B R E A K FA S T S
EGG MUFFINS
MAKES 12
INGREDIENTS
1 Tablespoon olive or coconut oil 2 green onions, chopped
8 eggs 1 cup, chopped zucchini or broccoli or spinach
1 Tablespoon water 1 tomato, chopped
½ teaspoon kosher salt 1 cup cooked seasoned ground turkey or diced
½ teaspoon black pepper ham or crumbled bacon
INSTRUCTIONS
1. Preheat oven to 375°F.
2. Grease 12-cup muffin tin with olive or coconut oil (use muffin tin liners for easy grab
and go).
3. Crack eggs in a large bowl and whisk with water until frothy.
4. Season with salt and pepper.
5. Fold in remaining ingredients until blended.
6. Spoon the egg mixture into the muffin tin, filling them almost full (they will puff up while
cooking).
7. Place in the oven and bake for 15 to 20 minutes.
8. Remove and allow to cool slightly before serving or storing.
9. Sealed tightly, these will keep for up to five days.
Calories 312kcal | Protein 32g | Carbohydrate 5.8g | Sodium 979mg | Fiber 1.1g | Cholesterol 397mg | Fat 18.2g |
Saturated 5.8g | Sugar 3.1g | Calcium 6% | Iron 5%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 102 0 S I M P L E B R E A K FA S T S
HUEVOS
RANCHEROS
SCRAMBLE
SERVES 4
INGREDIENTS
1 Tablespoon olive oil 8 eggs, beaten
½ red onion, diced (½ cup) Dash of kosher salt and black pepper
1 red or green bell pepper, diced (1 cup) 2 tomatoes, chopped (1½ cups)
½ large zucchini, chopped (1 cup) ¼ cup chopped cilantro
½ (15 ounce) can black beans, drained and 1-ounce feta cheese (¼ cup)
rinsed 1 lime, sliced
INSTRUCTIONS
1. Heat a large non-stick skillet over medium heat and add oil.
2. Add onion, bell pepper, and zucchini and cook for about 4 minutes.
3. Add in black beans and eggs and scramble as they cook.
4. Season with salt and pepper.
5. Top with tomato, cilantro, feta, and slice of lime.
Calories 280kcal | Protein 18g | Carbohydrate 19g | Sodium 240mg | Fiber 5g | Cholesterol 435mg | Fat 15g |
Saturated 4.5g | Sugar 4g | Calcium 10% | Iron 15%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 112 0 S I M P L E B R E A K FA S T S
POACHED EGGS
W/ SPINACH
SERVES 4
INGREDIENTS
FOR SPINACH FOR POACHED EGGS
1 Tablespoon olive oil 8 eggs
16 ounces spinach 2 teaspoons vinegar (any kind)
pinch of kosher salt
INSTRUCTIONS
FOR SPINACH
1. Heat oil in a large skillet over medium heat.
2. Add spinach and sauté until wilted, about 2-3 minutes.
FOR POACHED EGGS
1. Heat water to almost boiling in a 12 inch skillet with a lid. Add 1 teaspoon vinegar.
2. Crack 4 eggs one at a time into a small bowl and transfer carefully into water.
3. Remove pan from heat, cover, and let sit for 5 minutes.
4. Remove eggs carefully with a slotted spoon and serve over spinach.
5. Repeat steps 1-4 with remaining vinegar and eggs.
Calories 220kcal | Protein 15g | Carbohydrate 13g | Sodium 350mg | Fiber 5g | Cholesterol 370mg | Fat 13g |
Saturated 3.5g | Sugar 0g | Calcium 15% | Iron 30%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 122 0 S I M P L E B R E A K FA S T S
AVOCADO &
TOMATO OMELETTE
SERVES 4
INGREDIENTS
2 Tablespoons olive oil 1 ripe avocado, cut into slices
8 large organic eggs, slightly beaten 2 medium tomatoes, chopped
¼ teaspoon kosher salt Optional: 4 green onion, chopped
¼ teaspoon black pepper
INSTRUCTIONS
1. Heat oil in a large non-stick frying pan and add eggs, salt, and pepper.
2. As the omelet cooks, use a spatula to pull the cooked areas away from the sides so the
uncooked egg can flow down to the bottom of the pan.
3. When the top is nearly set, spread the avocado, tomato and onions (if using) over half of
the omelet and turn off the heat.
4. Don’t worry if some of the egg in the very center isn’t quite set, it will continue to cook.
5. Use your spatula to flip one half of the omelet over the other. Cut into four slices and serve
immediately.
Calories 380kcal | Protein 15g | Carbohydrate 13g | Sodium 270mg | Fiber 7g | Cholesterol 370mg | Fat 31g |
Saturated 6g | Sugar 3g | Calcium 8% | Iron 15%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 132 0 S I M P L E B R E A K FA S T S
GREEN SMOOTHIE
BASE
SERVES 4
INGREDIENTS
4 cups kale ⅓ cup pine nuts
1 cup parsley Water/liquid/ice
4 green apples 1 ¼ cup coconut (canned) or water
2 frozen banana (ripe) 1 cup ice
INSTRUCTIONS
1. Add ice and blend to desired consistency.
Need a little protein? Add some high quality protein powder to the mix (we love Vega and
Jarrow Plant Protein).
Calories 300kcal | Protein 6g | Carbohydrate 58g | Sodium 55mg | Fiber 11g | Cholesterol 0mg | Fat 8g |
Saturated 1.5g | Sugar 33g | Calcium 20% | Iron 25%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 142 0 S I M P L E B R E A K FA S T S
PEANUT BUTTER
BANANA SMOOTHIE
SERVES 4
INGREDIENTS
3 bananas (frozen for a thicker smoothie) 1½ cups light coconut milk
1 cup pineapple chunks 1½ cup water
3 ounces spinach (2 cups) 2 cups ice
¼ cup peanut butter dash of vanilla, optional
INSTRUCTIONS
1. Blend together for 30 to 60 seconds until smooth.
Calories 260 kcal | Protein 5g | Carbohydrate 34g | Sodium 40mg | Fiber 5g | Cholesterol 0mg | Fat 12g |
Saturated 4.5g | Sugar 18g | Calcium 2% | Iron 6%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 152 0 S I M P L E B R E A K FA S T S
COCONUT
MACADAMIA
SMOOTHIE
SERVES 2
INGREDIENTS
1 can coconut milk 2 nectarines
½ cup unsalted, roasted macadamia nuts 1 teaspoon vanilla extract
1 cup unsweetened oat or almond milk 2 cups ice
INSTRUCTIONS
1. Blend ingredients on high for 30-60 seconds until smooth and frothy. Serve immediately.
Calories 392kcal | Protein 5.6g | Carbohydrate 18.8g | Sodium 84mg | Fiber 4.5g | Cholesterol 0mg | Fat 35.7g |
Saturated 21g | Sugar 12.4g | Calcium 2% | Iron 12%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 162 0 S I M P L E B R E A K FA S T S
STRAWBERRY &
CREAM OATS
SERVES 4
INGREDIENTS
2 cups oatmeal 1/2 teaspoon vanilla, optional
2 cups coconut milk 2 cups sliced strawberries
1 cup water 1/4 cup toasted pumpkin seeds
INSTRUCTIONS
1. Combine oatmeal, coconut milk, water, and vanilla then divide among 4 sealing containers.
2. Add strawberries on top of each portion. Seal and refrigerate overnight.
3. Sprinkle seeds on top.
Calories 240kcal | Protein 6g | Carbohydrate 26g | Sodium 40mg | Fiber 7g | Cholesterol 0mg | Fat 14g |
Saturated 5g | Sugar 12g | Calcium 8% | Iron 8%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 172 0 S I M P L E B R E A K FA S T S
NUTTY NECTARINE
SMOOTHIE
SERVES 4
INGREDIENTS
¼ cup old fashioned oatmeal ½-1 teaspoon pure vanilla extract or 1 teaspoon
½ cup soaked raw cashews, drained honey (optional)
6 nectarines, pitted and chopped 2-3 cups liquid (water/almond milk)
2 cups frozen cherries 4-5 ice cubes
INSTRUCTIONS
1. Add oats and cashews to blender and blend to a powder consistency. Set aside in a small
bowl.
2. Add fruit, almond milk and ice cubes and blend until smooth.
3. Add oatmeal powder and blend until smooth and well combined.
Calories 260kcal | Protein 8g | Carbohydrate 42g | Sodium 0mg | Fiber 5g | Cholesterol 0mg | Fat 9g |
Saturated 1.5g | Sugar 20g | Calcium 4% | Iron 15%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 182 0 S I M P L E B R E A K FA S T S
CINNAMON PEAR
QUINOA
SERVES 4
INGREDIENTS
1½ cups uncooked quinoa 4 pears, chopped
1 cup low-fat coconut milk 1 teaspoon cinnamon, optional
2 cups water ½ teaspoon vanilla, optional
INSTRUCTIONS
1. Put quinoa, coconut milk, water, and pears in a medium saucepan and bring to a simmer.
2. Reduce to low and cover for about 15-20 minutes. Stir in cinnamon and vanilla.
Calories 350 kcal | Protein 8g | Carbohydrate 69g | Sodium 30mg | Fiber 10g | Cholesterol 0mg | Fat 6g |
Saturated 2.5g | Sugar 21g | Calcium 4% | Iron 25%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 192 0 S I M P L E B R E A K FA S T S
COCONUT BANANA
OATMEAL BAKE
SERVES 2
INGREDIENTS
2 cups raw old fashioned oats 2 eggs, beaten
½ teaspoon cinnamon 1⅓ cups coconut milk
2 Tablespoons raisins ⅓ cup water
2 bananas, sliced 1 teaspoon vanilla extract
2 Tablespoons chopped almonds
INSTRUCTIONS
1. Heat oven to 350°F.
2. Combine ingredients and put into 8x11 baking dish. Bake for about 25 minutes until set.
Calories 340 kcal | Protein 10g | Carbohydrate 51g | Sodium 70mg | Fiber 7g | Cholesterol 110mg | Fat 12g |
Saturated 5g | Sugar 14g | Calcium 2% | Iron 15%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 202 0 S I M P L E B R E A K FA S T S
BLUEBERRY GINGER
ALMOND OATS
SERVES 4
INGREDIENTS
2 cups raw old fashioned oats 1 teaspoon vanilla, optional
4 cups almond milk 1 pint blueberries (2 cups)
1 teaspoon grated ginger ¼ cup toasted almonds
1 teaspoon cinnamon, optional
INSTRUCTIONS
1. Combine all ingredients except almonds the night before (in individual containers if
desired).
2. Put in the refrigerator overnight.
3. Top with almonds before serving.
Calories 280 kcal | Protein 8g | Carbohydrate 42g | Sodium 135mg | Fiber 8g | Cholesterol 0mg | Fat 10g |
Saturated 1g | Sugar 10g | Calcium 30% | Iron 15%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 212 0 S I M P L E B R E A K FA S T S
TOASTED OATMEAL
W/ BLUEBERRIES
SERVES 4
INGREDIENTS
3 cups oatmeal 2 cups almond milk
1 pint blueberries
INSTRUCTIONS
1. Preheat the oven to 350°F.
2. Spread oatmeal on a rimmed baking sheet. Bake for 6 to 8 minutes, or until the oatmeal
starts to brown.
3. Transfer to a large bowl and let cool to room temperature.
4. Fill four cereal bowls each with ¾ cup toasted oatmeal.
5. Top with ½ cup blueberries and ½ cup almond milk.
Calories 360 kcal | Protein 12g | Carbohydrate 64g | Sodium 90mg | Fiber 11g | Cholesterol 0mg | Fat 6g |
Saturated 1g | Sugar 10g | Calcium 15% | Iron 20%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 222 0 S I M P L E B R E A K FA S T S
FROZEN BLISS
BOWL
SERVES 2
INGREDIENTS
4 (peeled) frozen bananas 1 cup fresh strawberries, sliced
1 cup unsweetened oat or almond milk ½ cup walnuts
INSTRUCTIONS
1. Place frozen bananas and milk into a high-speed blender.
2. Puree until thick like ice cream. Transfer to bowls with a spoon if necessary.
3. Top with fresh strawberry slices and walnut pieces.
Calories 342kcal | Protein 10.1g | Carbohydrate 38.8g | Sodium 28mg | Fiber 6.4g | Cholesterol 0mg |
Fat 19.6g | Saturated 1.2g | Sugar 21.3g | Calcium 9% | Iron 9%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 232 0 S I M P L E B R E A K FA S T S
NECTARINE PARFAIT
W/ CASHEW CREAM
SERVES 2
INGREDIENTS
FOR CASHEW CREAM FOR PARFAIT
1 cup raw cashews, soaked 3 nectarines, diced
½ cup water cashew cream
juice of ½ an orange ½ cup rolled oats, toasted or soaked overnight
1 Tablespoon orange zest
½ teaspoon cinnamon (optional)
INSTRUCTIONS
FOR CASHEW CREAM
1. Drain cashews. Add to blender along with ½ cup water. Blend until smooth. Add orange
juice, zest and cinnamon, if desired and blend until combined.
FOR PARFAIT
1. Add 1/8 cup cashew cream to 4 small bowls or cups. Top with a few spoons of nectarines,
repeat with remaining cashew cream and nectarines. Top with toasted oats.
FOR TOASTED OATS
1. Add oats to a nonstick skillet over medium heat and cook, stirring regularly, for about 2-3
minutes until lightly toasted.
FOR SOAKED OATS
1. Combine equal parts oats and water/almond milk, cover, and set in fridge overnight.
Calories 287kcal | Protein 6.2g | Carbohydrate 26.5g | Sodium 302mg | Fiber 5.1g | Cholesterol 0mg | Fat 19.4g |
Saturated 3.4g | Sugar 10.7g | Calcium 26% | Iron 20%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 242 0 S I M P L E B R E A K FA S T S
BLUEBERRY BOWL
SERVES 4
INGREDIENTS
2 cups fresh blueberries 1 cup unsweetened shredded coconut
1 lemon, juiced ½ cup toasted oats (see pg. 24 instructions)
¼ teaspoon ground cinnamon
1 cup roasted, unsalted macadamia nuts
(or cashews), crushed or chopped
INSTRUCTIONS
1. Toss blueberries with lemon juice and cinnamon. Layer or mix in nuts, coconut and oats.
Calories 340kcal | Protein 5g | Carbohydrate 25g | Sodium 10mg | Fiber 7.6g | Cholesterol 0mg | Fat 25g |
Saturated 12g | Sugar 9.9g | Calcium 2% | Iron 14%
| WWW.THEFRESH20.COM | BREAKFAST | PAGE 25You can also read
