Welcome to Nutrition Gurus
Cauliflower Rice Stir Fry
- 1 bag (10–12 oz) frozen cauliflower rice
- 1 medium onion, chopped
- ½ cup sliced fresh mushrooms
- ½ cup chopped red and yellow bell peppers
- 1 clove garlic, minced (or 1 tsp jarred)
- 1 small zucchini, quartered and sliced
- 1 can sliced water chestnuts, drained
- ¼ cup avocado or coconut oil
- 1 cup chopped baby spinach
- ½ tsp turmeric
- ½ tsp smoked paprika
- 2 dashes ground ginger
- 2 dashes cayenne pepper
- 2 tbsp organic soy-free Teriyaki sauce (Primal Kitchen or similar)
- ½ cup water or broth of choice
- Salt and pepper to taste
Directions
- Heat oil in a large skillet over medium heat. Sauté onions and garlic until golden.
- Add cauliflower rice and cook until tender, about 3–4 minutes.
- Stir in mushrooms, peppers, zucchini, spinach, and water chestnuts.
- Add spices, Teriyaki sauce, and water or broth. Season with salt and pepper.
- Cook for 10–15 minutes, stirring occasionally, until veggies are tender and flavors blend.
Serve warm as a nutritious side or a light main dish.
Blueberry crunch french toast
- Whisk eggs with milk, vanilla, and cinnamon.
- Dip each bread slice for 10 seconds per side, then coat in the crunch mixture.
Crunch Topping
Mix ½ cup super seeds (see note), ½ cup unsweetened shredded coconut, and ¼ cup finely chopped pecans.
- Heat a griddle with 1 tbsp coconut oil.
- Cook each slice on medium-low for 3–5 minutes per side until golden brown.
Fresh Blueberry Sauce
Simmer 2 cups fresh blueberries, ¼ cup maple syrup (or allulose syrup for sugar-free), ½ tsp cinnamon, and ¼ cup water over medium-low heat until slightly thickened.
Serve warm over French toast.
Note:
Super seeds = organic chia seeds, flaxseed meal, and hulled hemp seeds.
Gluten-free, soy-free, dairy-free — rich in omega-3s, fiber, and protein.
Super Seeds pudding bowls
Ingredients
- 1 can (13.66 oz) coconut milk
- ½ cup super seeds (chia, flax, hemp)
- 2 tbsp pure maple syrup (or 1–2 tsp allulose, monk fruit, or stevia for sugar-free)
- ½ tsp vanilla extract
- 2 dashes cinnamon
Optional Toppings
- Granola
- Unsweetened coconut shreds
- 1 sliced banana
- ½ cup sliced strawberries
- ½ cup blueberries or blackberries
- Sliced kiwi
Instructions
- Whisk coconut milk, maple syrup (or sweetener), vanilla, and cinnamon in a medium bowl.
- Add super seeds and mix well. Cover and let sit at room temperature for 15 minutes.
- Stir again, then cover and refrigerate for 1 hour. Stir once more and chill another hour until thickened.
- Divide between 2–3 bowls and top with fruit, granola, or nuts of your choice.
Tip: Try different combinations like kiwi and pineapple or add chopped pecans or pistachios for extra crunch.
A creamy, nutrient-packed breakfast or guilt-free dessert!
Nourishing Buddha Bowl
A vibrant, nutrient-packed bowl full of color, balance, and flavor — perfect for any meal.
Ingredients:
- Mixed leafy greens (spinach, kale, etc.)
- Beets (freshly cooked or canned)
- Sweet potato (steamed or pressure-cooked)
- Quinoa or brown rice
- Chickpeas (rinsed and lightly sautéed)
- Sprouts
- Walnuts
- Lemon Tahini Dressing (recipe below)
Mix and match ingredients and portions to your liking.
Lemon Tahini Dressing
Ingredients:
½ cup tahini · ⅓ cup lemon juice · ½ cup water · 2 garlic cloves (minced) · ½ tsp smoked paprika · ¼ tsp cayenne · ¼ tsp salt
Instructions:
Blend until smooth. Store in the fridge up to 10 days. Makes ~11 servings (2 tbsp each).
To Assemble
Layer greens, grains, and veggies in a bowl. Add chickpeas, avocado, and fruit (like clementines or pomegranate). Top with walnuts and drizzle with dressing. Enjoy!
