2 minute read
Charge Your Day with Plant Power
C h a r g e y o u r D a y w i t h PLANT POWER
R e c i p e s & N u t r i t i o n b y S t e p h e n L u c k e
Smoothie
Smoothies are a great way to get a quick, nutrient-dense, tasty meal, or snack on the go! These blended super meals can be made to your heart's desire, being heavy or light on the digestive tract. Below is a well rounded recipe for a morning meal replacement smoothie that contains plenty of hydration, fiber, vitamins, minerals, antioxidants, carbs, and plant protein! It’ s so good that you can think of it as fruit-flavored ice cream breakfast!
Ingredients Nutrition Facts
1-2 cups Coconut Water or Almond Milk 1/2 cup Spinach or Kale Frozen Banana (½ medium) 1 cup Frozen Berries and Pineapples 1 tsp Cacao Powder 1/2 cup Hemp Seeds and/or Walnuts 2 tbsp Apple Cider Vinegar 485 Calories 45 g Carbs 28 g Fat 15 g Prot 264 mg Sodium 29 g Sugar
Fruit & Yogurt Parfait
Fruit and yogurt parfaits are a light meal or snack great for pretty much any time of the day. With a hearty serving of fruit, yogurt, granola, coconut shavings, and seed powders, it’ s almost like a poor man ’ s acai bowl...minus the acai! With ample complex and simple carbs, this dish will provide plenty of energy for a morning or afternoon garden sesh!
Ingredients
1/2 cup Mixed Fruit 1/4 cup Coconut Based Yogurt 1/4 cup Granola 1/2 tsp Chia Seed Powder 1/2 tsp Flax Seed Powder
Nutrition Facts
Lemon Water & Dates
Feeling a little sick or constipated? Need to ease your body into the day? Try drinking a large cup of filtered water with lemon juice to soothe the gastrointestinal system! In addition to instant hydration and dose of vitamin C, drinking lemon water has been shown to help with weight loss as well. If you need a little substance, then add a few dates for sugar and to satiate the stomach grumblings!
Ingredients Nutrition Facts
1/2 cup Mixed Fruit 1/4 cup Coconut Based Yogurt 1/4 cup Granola 1/2 tsp Chia Seed Powder 1/2 tsp Flax Seed Powder 72 Calories 20 g Carbs 0 g Fat 1 g Prot 29 mg Sodium 15 g Sugar
Green Juice
Green juice is a refreshing and hydrating beverage that is good for any time of the day. The combination of leafy greens with sweet fruits in a highly concentrated form allows you to ingest a day ’ s worth of vitamins and minerals in a compact liquid form! In addition to a meal for you, the juice pulp can be used for compost or feeding livestock!
Ingredients
2 cups Leafy Greens 1 medium-large Apple 1/4 cup Celery 1/2 cup Coconut water (½ cup) 1 tsp Lemon Juice
