Healthy Mama Magazine Issue 7 - January 2015 | Page 46

Starting the

By Chef Kate

INSIDE

OUT

New Year

from the

Suggested Menus

Here are some ideas for meals and snacks. Choose one from each section per meal or snack. You can mix up your
choices; these are just guideline to get you started. Have fun!

BREAKFAST

SNACKS AND HEALTHY TREATS

• Oatmeal with raisins or goji berries,
chia seeds, fresh fruit, activated nuts
and seeds, unsweetened almond milk
or coconut milk and sweeten with stevia
if desired.

• Apple slices with almond butter or other nut butters including
coconut butter. Slice the apple and spread with the nut butter
and sprinkle with raw cocoa nibs or chopped nuts or seeds.

• 1 egg (any way you like it). I use a little
coconut oil when cooking them unless
boiling or poaching, 1 slice of toast with
a little coconut oil, chia seed oil or
mashed avocado.
• 2 scrambled eggs with lots of veggie
and herbs (try adding different veggies
each time).
• Fruit salad with yogurt or coconut yogurt
and 2 organic turkey sausages or other
lean protein. I also enjoy a little grilled
fish for breakfast.
• Fruit smoothies. See berry protein
smoothie.

• ¼ cup sunflower seeds, pumpkin seeds or 10 almonds. Soak
your seeds and nuts in water overnight to activate them and
rinse and drain them before using.
• Guacamole with fresh herbs and cumin with celery, zucchini,
cucumber and carrot sticks or a few crackers.
• Fresh fruit; ½ cup of berries, an apple, pear or orange with yogurt
or non-dairy non-soy yogurt. You can also have a small berry
smoothie.
• Afternoon pick me up…make a rich hot or cold chocolate drink with
coconut or almond milk, raw cacao powder, cinnamon and stevia.

DINNER
• Baked salmon or deep water fish served with quinoa and
green beans tossed with vinaigrette.

LUNCH

• Chicken and mixed veggie stir fry served with