If you've watched the news recently, you may have noticed some of the dog food brands (specifically Rachel Ray's Simply 6) and some breakfast cereals getting a bad rep for containing way too high levels of pesticides. News stories like this always bring awareness to the fact that our food supply is certainly not perfect. Some of the basic guidelines we like to follow in our home are:
1) eat real food, not food-like ingredients. This essentially constitutes whole foods consisting of only 1 ingredient, not ones made in a factory.
2) eat lots of plants. There is so much power in eating a diet rich in micronutrients. Forget the macros, it's the vitamins, minerals, and antioxidants in whole plant foods that make you thrive.
3) eat organic, when you can. No, it's not realistic for most families to be buying organic everything. But we do make an effort to buy locally-sourced and organic whenever possible. There are dirty dozen and clean fifteen lists online, created to help you decipher which produce has the highest levels of pesticides and are, therefore, more beneficial to consume organically. A quick rule of thumb, though, is if you eat the skin, try and eat organic!
This week we made a healthy, grain free breakfast for ourselves and a quick and easy homemade dog food for Brady. While this sounds intensive, I assure you it's not!
Let's start with Brady!
To make his food, simply add the following ingredients to a crock pot: 2 cans of rinsed and drained beans (I used black beans and white beans), 2 cups of uncooked brown rice, 3 cups frozen peas, sliced bell peppers (I used a bag of pre-cut frozen bell pepper strips), 3 cups spinach, 1 package of ground turkey, and 4 cups water. Cook on low for 6 hours. Once cooled, I store in individual containers. When I serve this for Brady, I often add a healthy scoop of fat from either peanut butter or coconut oil. He LOVES this. Whenever the crockpot is filled with his food, he rarely leaves the kitchen in anticipation of when it'll be finished.
Now on to our delicious breakfast. This is a great way to start your day these last few weeks of summer. It's a lemon-blueberry chia pudding. Chia pudding is great because it only take 2 minutes to prepare and can be made in large batches to have throughout the week. The ingredients for this pudding are: 1/4 cup chia seeds, 1 cup plant milk, the zest and juice of 1 lemon, 2 drops of lemon essential oil (make sure you have an edible brand like Young Living or Doterra), and 1-2 Tbsp maple syrup (depending on how sweet you like it). I like to put all the ingredients in a mason jar so I can give it a good shake before storing in the fridge. It takes about 20 minutes to thicken up into a pudding, but once thick can be eaten throughout the week. I like to top it with fresh berries and shredded, unsweetened coconut.
I hope this gives you some delicious inspiration for your breakfasts this week!