When you think of breakfast, what comes to mind? Eggs, most likely, as they are some of the most common components on breakfast plates. Eggs provide potassium, protein, vitamins A, D, and B12, and choline, an essential nutrient for many metabolic processes. It’s common for people dealing with cholesterol issues to avoid them, as the yolk contains cholesterol. The research shows that the cholesterol in eggs does not seem to negatively affect healthy people, compared to other sources of cholesterol. 

Things take a turn for the worse when you start eating eggs with bacon, cheese, butter, bread, and hash browns. For some reason, that is the classic American breakfast, but it contains a lot of sodium and saturated fat, two things that increase the risk of heart disease. You can start your day with a lot of other breakfast foods that provide more fiber, protein, and antioxidants for cardiovascular health. 

Chia Pudding

Chia seeds contain a lot of soluble fiber, which creates a gel-like substance in the digestive tract. The seeds bloom in liquid to create a pudding that has a similar consistency to tapioca. Soluble fiber may help lower LDL (bad) cholesterol levels by reducing its absorption in the digestive tract. Chia seeds also provide a lot of omega-3 fatty acids, which encourage optimal heart and brain function. Studies show omega-3s may help control inflammation within the body. You can incorporate nuts, nut butter, spices like cinnamon, and fruits into chia pudding for a balanced breakfast. 

Almond Butter Overnight Oats

Just like chia pudding, you can prepare overnight oats at night and have your breakfast be ready to go in the morning. That helps you save a little time and eliminates the “what should I eat?” question from your morning routine. Oats are naturally rich in protein, fiber, unsaturated fats, and magnesium. Combining oats with almond butter creates a fiber-rich meal that supports cholesterol and blood sugar control. The fiber in oats has been proven to naturally lower cholesterol levels. The magnesium in almond butter helps support healthy blood pressure and may reduce the risk of hypertension by relaxing blood vessels. 

Quinoa Breakfast Bowl

Quinoa for breakfast? Absolutely! It is not reserved for savory lunch or dinner options; rather, you can cook it with almond milk, cinnamon, vanilla extract, and pure maple syrup, or other options that you prefer. You cook the quinoa in the almond milk (or other liquid) with your ingredients of choice, creating a breakfast porridge of sorts. Quinoa is rich in fiber, protein, and antioxidants, and studies confirm that quinoa contains plant compounds that encourage optimal cholesterol levels. Plus, the fiber and polyphenol content may help fight oxidative stress that contributes to cardiovascular disease. 

Oatmeal With Flax Seeds And Blueberries

Let us first clarify that oatmeal from a packet that contains processed ingredients and lots of sugar is not a healthy breakfast. Oatmeal made with rolled or old-fashioned oats is what we are referring to. Oats are naturally rich in soluble fiber, particularly beta-glucan, which is a type of fiber that forms a gel in the digestive tract to reduce cholesterol absorption. Research suggests that regular beta-glucan intake can help lower LDL cholesterol levels. Adding blueberries to your oatmeal provides necessary plant compounds that may improve blood vessel function and encourage optimal brain health. Finally, flax seeds provide omega-3s and lignans, which are plant compounds linked to lower risk of cardiovascular disease. 

Peanut Butter And Cacao Smoothie

Cacao powder contains beneficial plant compounds called flavanols, which work to encourage healthy blood flow and protect blood vessels from oxidative stress. Peanut butter contains beneficial fats and fiber, two things associated with healthier cholesterol levels. Just make sure you purchase healthy, natural peanut butter that is free of unhealthy oils and added sugars. Peanuts or roasted peanuts should be the only ingredients. Anyways, add some banana, spinach, cacao powder, peanut butter, and unsweetened almond milk to your smoothie and you’ve got yourself a great breakfast.

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If you want to pack a lot of fruits and vegetables into one meal, make a smoothie. If you want to fill up on an assortment of valuable nutrients, make a smoothie. In case the point isn’t clear, we love smoothies, especially one that is as nutrient-dense and delicious as this recipe. This smoothie is packed with protein, fiber, healthy fats, complex carbohydrates, antioxidants, and numerous vitamins and minerals. It is smooth, rich, and creamy just like a milkshake!

Most smoothies use banana as the base with the intension of creating a creamy texture with natural sweetness. This smoothie includes a frozen banana, but it also incorporates avocado, which contributes to the creaminess. Ideally, freeze both the banana and avocado overnight. Make sure to peel and slice the banana and avocado prior to freezing. If you freeze both of these ingredients with the peels on, you will regret it. If you already have some frozen banana or frozen avocado on hand, feel free to include that in the smoothie. You may already have packaged frozen avocado or banana, which you can use as long as there are no added ingredients.

If you are all about the chocolate life, you may want to consider making your own raw vegan chocolate almond milk or cashew milk. The way to do this is very similar to a traditional nut milk recipe, only you whisk in raw cacao powder until smooth. Because raw cacao powder has a bitter taste, you may need to add some extra grade A maple syrup or raw agave nectar to your homemade chocolate milk. If that sounds like a few too many steps, feel free to just add raw cacao powder to the smoothie with the homemade almond milk. Don’t have the energy to make almond milk? Use water instead!

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A lot of people love Nutella. in case you are unfamiliar with this highly addictive spread, it is a sweet paste made from hazelnuts, sugar, and cocoa. These cacao date hazelnut balls contain similar ingredients, minus the sugar and cocoa. These energy balls contain raw hazelnuts, raw cacao powder (different from cocoa), unsweetened raisins, and dates. The dates provide the sweetness, giving balance to the bitterness of raw cacao powder. The hazelnuts a nuttiness and help give these bites some texture and chew, while the raisins add an additional level of sweetness.

Regarding raisins, which are acceptable to enjoy during your cleanse, make sure that they are unsweetened and free of preservatives. Despite their size, raisins contain a lot of energy, fiber, vitamins, and minerals. Because they can be calorically dense, enjoy them in moderation. For reference, a one-half cup serving of raisins contains about 217 calories and 47 grams of sugar. A 12-ounce can of soda has about 150 calories and 33 grams of sugar. That makes them a higher calorie and sugary treat, which is why people refer to them as nature’s candy.

Hazelnuts are naturally rich in healthy fats, protein, vitamins, and minerals. They also contain zinc, thiamin, fiber, magnesium, manganese, copper, and vitamin E. Furthermore, hazelnuts contain a surprising amount of antioxidant compounds, some of which have been known to benefit heart health, decrease blood cholesterol, and reduce inflammation. A eight-week study found that eating hazelnuts significantly reduced oxidative stressed compared to not eating hazelnuts, which caused no effects.

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Get out the ice cream maker that you bought that one time and haven’t used in 10 years. You know the one! It most likely has dust buildup and has not seen the light of day since the release of the iPhone 4. An ice cream maker is a fun kitchen appliance that doesn’t take up a lot of space and can help you create a classic dessert. Just make sure that you freeze the base for a couple days to ensure that it doesn’t melt when you turn it on to churn the ice cream.

Unlike store bought ice cream recipes, this one is actually healthy. Besides the addictive chocolatey flavor, it is wonderfully smooth and creamy. It doesn’t weight you down, either! Because the base is coconut milk, which has lots of healthy fats, you don’t mindlessly eat a huge amount. The fats actually help to fill you up and prevent you from overeating. If only every dessert was like that! You can the healthy fat and protein content of this ice cream by topping it with natural almond or peanut butter. Cacao nibs atop your ice cream also add antioxidants and a hint of bitterness that complements the sweeter, slightly nutty flavor.

Raw cacao powder can be a little intense if you have never had it before. There is, however, enough agave nectar in this chocolate ice cream and it brings enough sweetness to the party. Before you pour the blended mixture into the churner, taste and see if it is sweet enough for your liking. You can always add another squeeze of agave if necessary.

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We don’t ever get tired of saying this, but a smoothie is an excellent way to start your day. It is even better when that smoothie tastes like ice cream or a milkshake! You get to enjoy it guilt-free, knowing that there are nutrient-dense ingredients making it taste that way. Such is the case for this raw vegan mint cacao smoothie. It is full of healthy ingredients, yet it tastes like a classic dessert you know and love. How cool is that? Let’s get to know the featured players that make this smoothie so special!

• Banana: Bananas help make thicken smoothies and give them a velvety and creamy consistency. They are rich in fiber, potassium, magnesium, and more!
• Mint: You can’t have a mint cacao smoothie without some fresh mint. Mint it rich in powerful antioxidant compounds that may help improve digestion, brain function, immunity, and oral health.
• Raw Cacao: Rich in myriad antioxidants and nutrients, raw cacao powder is a powerful superfood that should be a mainstay in your diet. It works to maintain healthy circulation, improve elasticity of blood vessels, lower blood sugar, and reduce the risk of fat-induced obesity.
• Spinach: This smoothie would not be green if not for spinach, which you don’t even taste in the smoothie! It contains iron, protein, magnesium, vitamins A & C, vitamin B6, and calcium.
• Avocado: Similar to bananas, avocados help make smoothies creamy and they also offer magnesium and potassium. Additionally, avocados work to boost satiety, promote better digestive health, improve eye health, and protect the heart.

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Fudgy, no-bake, raw vegan brownies are unmatched in flavor, ingredients, and deliciousness. Imagine eating a dessert without added sugars, dairy, or gluten. It just doesn’t happen that often! Although not entirely guilt-free, these raw vegan brownies take minutes to blend in the food processor. Simply spread them in a pan, place in the freezer to harden, and remove to enjoy chocolatey, brownie goodness with no refined sugar.

It’s hard to put out a pan full of brownies and not turn some heads. Most people have to resist eating the entire tray at first glance. There is a delicate dance in place, a knowing that eating a couple is fine, eating the entire tray is problematic. The great thing about these raw brownies is that they they contain healthy fats, fiber, protein, and other nutrients that promote satiety. Because they are richer in calories, you do not want to eat a ton. For example, this recipe yields an 8″x8″ pan, which you cut into 16 pieces. Each brownie has about 150 calories, due to the pecans, almonds, dates, and sesame seeds. Just keep that in mind when you reach for a square.

In order to make brownies, you need chocolate, but not the type you are thinking of. There is not processed chocolate powder mix in this recipe! This recipe calls for 100% raw cacao powder, which you should not confuse with cocoa powder. Cacao powder has powerful nutritional benefits and no added sugars, which cocoa powder tends to contain. That is a general rule of thumb with raw vegan recipes that call for chocolate, though. Always opt for raw cacao powder!

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If you want a breakfast that requires minimal preparation, then you need overnight oats in your life. You simply combine several ingredients in a jar, mix it up, and pop it into the refrigerator. Come morning time, your breakfast is ready to grab out of the fridge and enjoy. That makes overnight oats a great meal prep options, especially since one batch can last for three days in the fridge.

You don’t have to be a Michelin star chef to make overnight oats. This recipe calls for bananas, which you’ll mash in a mixing bowl before whisking in the other ingredients. Once the oats, cacao powder, vanilla, maple syrup, chia seeds, and cinnamon are thoroughly combined, portion the mixture into a few jars. Place the jars in the fridge overnight and then grab it one out of the fridge the next morning. Perfect for busy or hectic mornings, or when you need to have breakfast ready for the kids. For the best texture, enjoy the overnight oats within three days of making them.

If you want to doctor up your overnight oats after removing them from the fridge, you have that option. Consider stirring in some chopped walnuts or almonds, an addition pinch of cacao powder or cinnamon, or the fresh fruit of your choice.

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Homemade energy bars are easily made by blending ingredients in a food processor. Spread the blended mixture into an even layer, score the layer into bars, and refrigerate or freeze until firm. Not only do they taste better than most store bought healthy bars, but they are also free of added sugars and preservatives. If you want them to stay fresh for longer, keep them in an airtight container in the freezer. Pop them out whenever you want to enjoy a guilt-free, energizing snack.

Why will you like these bars? First off, they are very easy to make. It does help to have a food processor because blending these ingredient in a blender can be very difficult. They are 100% raw vegan, gluten-free, and dairy-free, making them great for almost any diet. Even thought they contain dates, they are not overly sweet because the cacao powder and nuts balance the sweetness.

A trick for making your date nut bars easier to eat is to first pulse the nuts into a coarse, crumbly consistency. You don’t want to grind them into a powder because that won’t yield great texture for the bars. Empty the coarsely ground nuts into a bowl and then add the dates and coconut oil to the processor and blend into a smooth paste. Once you do that, you can add the ground nuts, desiccated coconut, and cacao powder back to the processor. After that, you spread the mixture onto a baking sheet or baking dish lined with parchment paper, score the layer into bars, and refrigerate. What’s the next step? Enjoy eating the bars!

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Sometimes, you need a recipe that doubles as a healthy snack and a sweet treat. Filled with cashews, dates, cacao powder, flaxseeds, and a dash of fresh peppermint, these mint chocolate energy balls are to die for. Filled with chocolatey goodness and loaded with wholesome, nutritious ingredients. That’s why you can enjoy energy balls as a healthy snack or an after dinner treat.

The base of these energy balls are the three primary macronutrients: fats, protein, and carbohydrates. They also contain lots of fiber and other micronutrients, including powerful antioxidants, vitamins, and minerals. Ground flaxseeds are naturally rich in omega-3 fatty acids and fiber, helping to reduce inflammation and promote healthy digestion. Dates provide natural sweetness and happen to be an excellent fiber source. Finally, cacao powder, not to be confused with cocoa powder, is a fantastic source of magnesium and antioxidants.

The great thing about these energy balls is that they keep you full between meals. One or two should fill you up, but make sure not to go crazy because they are calorically dense. You can store them in an airtight container in the fridge for up to two weeks, or in the freezer for up to three months. Just make sure that you line your container with parchment paper so that they don’t stick to the container.

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Chia pudding will always be one of our favorite recipes to make. There are so many options and it involves very little prep time. Chia pudding makes for a great healthy snack, breakfast, or even dessert, depending on how you flavor it. In the past, we’ve made coconut, pumpkin spice, vanilla, maple, and other chia puddings, but we have yet to do a chocolate banana variation. Needless to say, we are very excited about this!

Instead of using sugary, processed chocolate chips for the chocolate flavor, this recipe calls for raw cacao powder. Despite the bitter flavor profile, this recipe is still wonderfully sweet because of the bananas and maple syrup. You can always add more maple syrup if the bitter chocolate flavor proves to be too intense for your palate. With everything else that goes into this recipe, your taste buds shouldn’t have any issues. Well, they may just make you want more of the chia pudding!

The way you make the chia pudding is really up to you. This recipe calls for whisking the dry ingredients in a bowl and then slowly combining them with the wet ingredients. Cover the mixture, leave in the fridge overnight, and then enjoy in the morning. If you want to enjoy the chia pudding sooner, you can combine all of the ingredients in a blender and blitz until you achieve a pudding-like consistency. This is not necessary, but it is a viable option. Now…let’s make some chia pudding!

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