Breakfast is Served: My Go-To Sunday Morning Pancake Recipe Round-Up

Meal Prep + Recipes

 

I am a true breakfast lover at heart and being a mom to a little one, I’ve muddled around in my kitchen trying to make the traditional breakfasts creative, healthier, + filled with flavor. These are my go-to pancake recipes that will serve you up with some fork-licking breakfast options!

 

 

 

 

 

Protein Pancake Trio

Blueberry Cheesecake

Vanilla Pear

Roasted Cinnamon Apple

 

 

 

Potato Pancakes with Sriracha-Spiced Syrup

Mixing the sweet with the savory is such a yummy experience for your tastebuds! Partner them with some morning veggies and/or greens for an added dose of nutrients.

 

 

 

Savory Spinach Pancakes

Serve these up with some lightly roasted garlic tomatoes and you can have pancakes at ANY time of day!

 

 

 

 

 

 

Banana-Chocolate Protein Pancakes

Ok….so sometimes a cheat prep of these pancakes is in order! Take the protein pancake base from above + top them with melted chocolate chips + banana slices!

Creamy Asparagus Cleansing Soup

Meal Prep + Recipes

Creamy Asparagus Cleansing Soup

makes 4 servings

Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes

WHAT YOU NEED:

  • 1 ½ LBS asparagus, trimmed
  • 1 TB butter
  • 1 small yellow onion, diced
  • 2 garlic cloves, minced
  • 2 ¼ C low-sodium chicken broth
  • Sea salt + red pepper flakes, to taste
  • ½ tsp lemon juice
  • ½ C cream from the top of a coconut milk can
  • Optional: Parmesan cheese, to top

TO MAKE:

  • Cut asparagus into ½-inch pieces.
  • Cook onion + garlic in the butter over medium heat – cook until tender- about 7-8 minutes. Add asparagus and cook 5 more minutes.
  • Stir in the chicken broth, cover, + let simmer 10-15 minutes or until asparagus is softened.
  • Using a hand blender or a countertop blender (you may need to blend in batches)- puree soup until smooth. Stir in the coconut cream, salt + pepper flakes, + lemon juice.
  • Top with Parmesan if you like or any other toppings like: grilled whole grain bread “croutons,” heart-healthy hemp hearts, or anything you think sounds good!

HEALTH BENEFITS OF ASPARAGUS:

  • Being low in calories, but high in water content + has fiber, it fills you up with nutrients and keeping you fuller, longer.
  • The fiber content helps improve digestion. The vegetable also acts like a diuretic. (Hence your green + stinky potty time after eating.)
  • Asparagus is low in calories, but bursting with nutrients like A, C, E, + K, folate, fiber, potassium, iron, zinc and riboflavin. The most prevalent vitamin is K, an essential nutrient involved in blood clotting and bone health.
  • Asparagus is particularly high in the flavonoids quercetin, isorhamnetin and kaempferol. These substances have been found to have blood pressure-lowering, anti-inflammatory, antiviral and anticancer effects in a number of studies.
  • Asparagus is high in folate (vitamin B9), an important nutrient that helps reduce the risk of neural tube defects during pregnancy.
  • Thanks to potassium, it helps lower blood pressure.

White Bean, Italian Chicken Sausage, + Kale Soup

Meal Prep + Recipes

White Bean, Italian Chicken Sausage, + Kale Soup

makes 4 main meal sized servings

Prep Time: 10 minutes | Cook Time: 45 minutes | Total Time: 55 minutes

WHAT YOU NEED:

  • 1 LB spicy or mild Italian sausage, casing removed as-needed + crumbled
  • 1 sweet onion, chopped
  • 3 garlic cloves, minced
  • 1, 28 oz can white beans, drained
  • 4 C low-sodium chicken broth
  • 2 heavy dashes of Italian seasoning
  • 1/4 tsp dried rosemary
  • 2 C shredded kale or baby kale
  • Sea salt & pepper, to taste
  • Optional: parmesan cheese, to top

TO MAKE:

  1. Cook the crumbled sausage in a large soup/stock pot over medium heat for 10-12 minutes or until cooked through. Meanwhile, prep the other ingredients.

  2. Transfer the sausage to a plate.

  3. Add the onion to the pot and sauté it for 3-5 minutes or until it’s softened and starting to lightly brown. Stir in the garlic and cook for 30 seconds.

  4. Add the beans, chicken broth, Italian seasoning, and rosemary. Stir well, scraping the bottom.

  5. Take the pot off the stove. Using an immersion/stick blender, purée the soup. I like to leave some beans whole. You can also use a potato masher if you don’t have an immersion blender or a normal blender, in turns, if you want it smoother.

  6. Return the sausage to the pot. Increase the heat to high + bring to a boil- cover, reduce the heat to a summer, cook for 15-20 minutes so the soup thickens.

  7. Stir in the kale and let it wilt – season with salt + pepper as-needed.

Coconut Curry Thai Chicken Soup

Meal Prep + Recipes

Coconut Curry Thai Chicken Soup

makes 4-6 servings

WHAT YOU NEED:

FOR THE SOUP:

  • 2, 14 oz cans organic coconut milk
  • 1 large TB red Thai curry paste
  • large handful of cilantro, coarsely chopped
  • 2 chicken breasts, thinly sliced or quick tip: buy a rotisserie chicken + hand-shred it
  • 2 C low-sodium chicken broth
  • 1 carrot, shredded
  • 2 stalks of lemon grass, halved lengthwise- if you cannot source it, you can use 1 TB lemongrsass paste
  • 2 TB fish sauce
  • 2 limes, zested + then juiced
  • 1-inch ginger, minced

TOPPINGS:

  • Large handful bean sprouts
  • 1 C optional prepared cauliflower “rice’ or
  • 1 bunch of cilantro leaves, to top
  • 3 green onions, thinly sliced
  • Dashes of liquid aminos

TO MAKE:

  1. Take the “fat” or solid from the top of the coconut milk cans  and place it into a large stockpot over medium-high heat- let it melt.  Add in the the curry paste + stir for a few minutes until it begins to sizzle.
  2. Add the cilantro and chicken (if not rotisserie chicken) + sauté until the chicken is cooked through-about 5-6 minutes.
  3. Add the liquid from 1 can of the coconut milk and the rest of the 2nd can with the chicken broth, carrot, lemon grass, fish sauce, + both the lime zest and juice. Grate or place minced ginger into the pot- simmer for 20 minutes.
  4. If you choose to put in cauliflower rice or rice noodles, stir them in gently. Remove from the heat and toss in the bean sprouts- let soften for 5 minutes. Stir in the cilantro, remove the lemongrass stalks if you used fresh lemongrass, put a few dashes of liquid minos if you’d like, + begin to serve with toppings of your choosing.

Seasonal Summer Produce and Some Tasty Recipes

LWA Blog, Meal Prep + Recipes, Member Pages

June is here and the official start to Summer is around the corner. Not only is Summer a lush, green, sunshine-filled time for us when we spend more time outdoors and have more energy thanks to that sunny Vitamin D, it is also a fantastic time for colorful, healthy produce! Eating seasonally is not only ideal for eating fresh, robust-flavored produce, but it is also healthier, saves money, and more!

OVERALL BENEFITS OF EATING SEASONALLY

  • MORE FLAVOR: Flavor is sacrificed when produce is picked before it is fully ripe. If your produce is coming from across the US or another country, it is picked too early and then packed up to travel, oftentimes sprayed with chemicals to prevent ripening when on-the-move.
  • MORE NUTRIENT-DENSE: When produce is picked before it’s ripe (in order for it to travel long distances,) the nutrients do not fully develop in the flesh of the fruit. When picked too early, they don’t have the sun to grow them into their full nutrient potential, which limits their full health benefits.
  • SAVES $: Produce in season is more abundant, so it is less per pound in the store. If you are buying produce that is out of season, it comes from a long distance and has added cost for the travel or measures taken to grow it locally in a greenhouse during off-seasons.
  • COMMUNITY: buying seasonally is most likely also buying local. That is a great way to support local CSAs, Farmer’s, and businesses.

SUMMER’S SEASONAL PRODUCE LIST

HERBS, SPICES/PEPPERS, + GREENS

BASIL

ARUGULA

PURSLANE

BUTTER LETTUCE

Butter lettuce is amazing to use as a wrap for tacos or as a low-carb bread alternative in so many circumstances!

SPINACH

JALAPENO PEPPERS

FRUITS

BERRIES: Blueberries, Raspberries, Strawberries, + Cherries

STONE FRUITS: Peaches, Apricots, Nectarines, Plums

For info on the many health benefits of peaches, check out my blog

I love adding stone fruits to my salads, so using peach slices in a simple chicken salad is a fantastic way to change-it-up and add a dose of seasonal produce to a meal.

 

 

 

MELONS: Cantaloupe, Honeydew, + Watermelon

For plenty of refreshing watermelon recipes like grilled watermelon-feta salad, watermelon salsa, watermelon sorbet, and more, check out the health benefits blog for the summertime melon

 

 

 

 

ORANGES

FIGS

AVOCADOS

VEGGIES

CORN

Try my healthier take on Elotes for a great corn recipe this summer!

CAULIFLOWER

BELL PEPPERS

BROCCOLI

PADRON PEPPERSS

CUCUMBERS

GREEN BEANS + LONG BEANS

OKRA

 

RADISHES

I use radishes ALL of the time, but 2 of the more creative recipes using my favorite watermelon radishes are:

 

 

SUMMER SQUASH

ZUCCHINI

TOMATOES + TOMATILLOS

This easy to make instant pot recipe is a great #tacotuesday summer dish: Chicken Verde

CELERY

FENNEL