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Featured Recipes


February 6, 2017


Vitamin C (rare find in a grain)
Protein (I recommend to still add one protein to this grain)

An annual grass (LOVEGRASS) crop harvested for grain in Ethiopia that has now become available to Westerners due to European cultivation. In the United States, we mostly grow it in Kansas + Idaho. Teff is the tiniest known grain in the world. It is also a naturally gluten-free grain. A favorite new addition to my breakfast repertoire!  


:  a soft food made by boiling meal of grains or legumes in milk or water until thick

Cranbery Molasses Teff Porridge
Serves two.
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  1. 1/2 cup teff
  2. 1 1/2 cup water
  3. 1 TB coconut oil
  4. 1/2 tsp cinnamon
  5. 1 cup fresh or frozen cranberries
  6. 1/4 cup nuts or seeds (optional for protein)
  7. 1/8 cup black strap molasses or apple cider molasses
  8. 1/4 cup almond milk
  1. Place teff in a saucepan on medium heat stirring frequently for 5 minutes to toast. You'll hear the grains start crackling as they pop. Add water, coconut oil, cinnamon, cranberries + molasses, then stir. Lower heat to simmer for about 15 minutes until grains are soft and porridge consistency. Add milk and optional toppings: pepitas, almonds, pecans
  1. Please try to intuitively cook this recipe into your own. You can change the fruit, protein and sweetener (date, honey or maple syrup).
Nutrition from the Ground Up
Featured Recipes


December 7, 2015

Eating a nutritionally-balanced breakfast is an integral part of a healthy lifestyle. Hectic schedules sometimes tempt us to skip this meal and jump straight into our daily grind. On the other hand, we may find it easy to grab something fast and unhealthy or unbalanced for breakfast. By taking the time to prepare and enjoy a healthy dish, we start our day mindfully. Staving off hunger increases concentration and productivity, making breakfast a no-brainer. Keep in mind, an intuitive breakfast doesn’t have to take longer than 5 minutes! 

Breakfasts high in processed carbohydrates are popular in western culture; think pancakes, bread, and other baked goods. However, eating a varied breakfast with an emphasis on protein + fiber will give your body energy and help you feel full longer. 

You may be familiar with the popular ‘Egg in a Nest’, a slice of toast with a hole in the center for a fried egg. For a healthier spin on this classic, try replacing the slice of toast with a bell pepper ring. Bell peppers are loaded with vitamins – especially vitamin C, which protects your cells and keeps your bones, skin and heart healthy. I call this recipe Sunrise Peppers and it takes only a few minutes to prepare. 

Sunrise Pepper

Sunrise Pepper
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  1. 1/2″ slice sweet bell pepper {orange, red, yellow or green}
  2. 1 farm fresh egg
  3. 1 cup of pea greens
  4. 1 slice of Sprouted Grain Bread
  5. 1 tsp safflower oil or any oil of your choice
  1. Heat oil in frying pan over medium heat, then place pepper onto the pan.
  2. Drop egg into the center of the pepper and cook until whites and yolk are to your taste. You may choose to flip the egg and pepper to cook over easy.
  3. Sauté the pea greens in leftover oil until bright green and tender.
  4. Serve on top of toast with egg and pepper.
Nutrition from the Ground Up
{Health benefits}

{Egg} high in protein – contains vitamins D, B12, B2, A and choline

{Peppers} contains high vitamin C and capsaicin – high in antioxidants

{Pea Greens} contains vitamins A, C and folic acid

{Sprouted Grain Bread} higher in protein – contains more trace minerals and nutrients

{Intuitive Breakfast Ideas}

Egg + 1/2 c Quinoa + Swiss Chard + Mushrooms

2 TB Almond Butter + Toast + Banana Slices 

2 TB Walnuts + 1/2 c Oats + 1/2 c Cranberries 

My absolute favorite: Egg + Mushrooms/Swiss Chard + Quinoa