Kale Breakfast Bowl

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Kale Breakfast Bowl


  • Kale
  • Mad river grain roll
  • Fage Total Greek yogurt
  • Farro, Buckwheat, Quinoa
  • Almonds
  • Blueberries
  • Roasted pumpkin seeds, flaxseed, hemp hearts, chia seed
  • Lemon Juice
  • Olive oil
  • Salt

Old-Fashioned Vegan Baked Donuts

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Old-Fashioned Vegan Baked Donuts


1 Cup All Purpose Flour
1/2 Cup Sugar (try raw sugar)
1 1/2 tsp Baking Powder
1/4 tsp Salt
1/4 tsp nutmeg
1/2 cup non-dairy milk (soy, almond, coconut, or hemp)
1/2 tsp apple cider vinegar
1/2 tsp vanilla extract

¼ cup melted vegan margarine (earth balance or smart balance)


1 TBSP ground flaxseed meal

3 TBSP water


Cinnamon sugar for dusting.



  1. Preheat oven to 350F.
  2. Combine ground flaxseed meal and water. Let sit on the counter for 5 minutes.
  3. Whisk dry ingredients together in a large bowl.
  4. Take all the wet ingredients (including flaxseed mixture) and combine in a bowl.
  5. Add the wet to the dry and mix until just incorporated.
  6. Do not over mix.
  7. Fill a pastry bag with dough and pipe into your doughnut pan.
  8. Bake for 12 minutes. (They should spring back when pressed with a finger.
  9. Cool on a wire rack.
  10. Dust with cinnamon and sugar.

Anti-Inflammatory Smoothie

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Anti-inflammatory Smoothie




1 frozen banana

1 tsp beet powder

1 tsp ginger paste

¼ tsp turmeric

½ cup ice into blender

4 oz tart cherry juice

16 ounce line with coconut water (~1 cup)




1 frozen banana

1 tsp beet powder

1 tsp ginger paste

¼ tsp turmeric

½ cup ice into blender

4 oz tart cherry juice

16 ounce line with coconut water (~1 cup)


  1. Place all ingredients in the blender and blend.

Blueberry Oat Chia Seed Pancakes

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Blueberry oat chia seed pancakes topped with Greek yogurt and maple drizzle



1 cup cooked quinoa
3/4 cup oat flour
2 teaspoons baking powder
1/2 teaspoon salt

¼ cup of chia seed
2 large eggs
1 tablespoon unsalted butter
1/2 cup milk (dairy or non-dairy)
2 tablespoons pure maple syrup

¼ cup blueberries


Greek yogurt (plain)

Fresh fruit



  1. In a medium bowl, whisk together quinoa, flour, chia seeds, baking powder, and salt.
  2. In another medium bowl, whisk together egg, egg white, butter, milk, and syrup until smooth. Add egg mixture to flour mixture and whisk to combine. Allow to sit on the counter for 5 minutes to hydrate the chia seeds.
  3. Add blueberries
  4. Lightly coat a large nonstick griddle with non-stick spray and heat over medium-high. Drop batter by heaping tablespoonsful onto griddle.
  5. Cook until bubbles appear on top, 2 minutes.
  6. Flip cakes and cook until golden brown on underside, 2 minutes.
  7. Top with plain Greek yogurt, fresh blueberries, and a drizzle of maple syrup.


Makes about 12.

Warm Up with Amish Baked Oatmeal!

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Oatmeal is a great way to start the day, it’s filling and delicious! We wanted to step it up a notch and create an oatmeal that wasn’t only filling and delicious but protein rich and nutrient dense.


6 cups Oats

4 Eggs or ¼ cup ground flaxseed meal + ¾ cup water

½ cup Coconut Oil or Oil

2 cups Milk or Almond Milk

½ cup Maple Syrup

1 ½ tsp. salt

1 ½ tsp. baking powder

1 TBSP cinnamon


  1. Mix altogether in a bowl (add fruit if you would like)
  2. Transfer to a greased baking pan
  3. Bake for 45 minutes at 350º.  Cool.  Reheat individual portions as desired.
  4. To reheat, cut 2” square, top with milk, bake for 10 minutes at 350º or until warmed through.
  5. Top with nuts or fruit as desired.

Flaxseed oil and berries


The Color of Fighting Breast Cancer through Nutrition

admin Breakfast, Functional Foods, Kim Evans, Prevention, Recipes Leave a comment  

jsE6NB0jS6Xy65GxqHbh5FuCT7XVB4WAq6SJIaDj3oY,Bleu32ysByRNuZYMISfelOEyB6nIuuFmx0z6xDQumJEFall in Vermont is all about color.  As we get ready for National Breast Cancer Awareness Month, beginning October 1, we are moving our thoughts and celebration of color to the plate.   Eating by color can be a fun thing to think about.  Something of an artist paint pallet for those epicurean minded folks.  But beyond creating an eye catching plate, eating by color can be an asset to your health.  Evidence shows that the colorful phytonutrients found in many vegetables and fruits show  great health promoting benefits including cancer fighting properties.   You can think of these as your breast cancer super foods.  Superfoods are rich in nutrients particularly vitamins, minerals, essential fatty acids and phytochemicals.  You want to work to add these diverse colorful superfoods into your diet at every meal.  That means eating ALL the shades of the rainbow as each unique color harvests an equally distinctive array of benefits.  Here is a little overview of what each color has to offer to the state of your plate and thus the state of your health:

Shades of Red…the deeper the better

These amazing fruits and vegetables are packed with lycopene, an antioxidant that gives them their red pigment. Lycopene is a carotenoid that is known to have an inhibiting effect on breast cancer cells.

Shades of Orange: Carrots, Apricot, Sweet Potatoes, and Pumpkin

Beta-Carotene is highly abundant in these nourishing foods such as pumpkin and sweet potatoes.  Good news just in time for Halloween and Thanksgiving!  Studies show these Fall favorites have a protective effect against lobular breast cancer.

Shades of Yellow:

Welcome the earthy spice Turmeric to boosts your body’s wellbeing with the power of three–acting as a known anti-inflammatory, antioxidant and antitumoral.

Shades of Green:

Green cruciferous greens have loads of potassium, folic acid, and Vitamin E. They also have one thing in common, benzyl isothiocyanate; a known suppressor of breast cancer cells.

Shades of Blue:

These foods, rich in anthocyanin, are known repressors of mammary tumorigenesis and high in vitamin C and fiber.  This includes the obvious blueberries but also things like forbidden rice and blueberries.

Using the colors foods to bolster health and keep breast cancer at bay is not only fun but deliciously powerful.  Help keep the whole family healthy using one of our superfoods for breast cancer recipes at your next family dinner.  Here is one of my favorites for color and yum.


Pomegranate and Chia Yogurt Parfait

  • 2 tablespoons Chia Seeds
  • ½cup Pomegranate Juice
  • 2 cups Greek yogurt
  • 2 tablespoons Orange Blossom Honey
  • 4 each Mint leaves

1.In a small bowl combine the chia seed and the pomegranate juice. Mix well to combine and let sit at

room temperature for several hours, until the chia seeds have become gelatinous and have thickened the liquid. Alternatively you can gently heat the chia and juice until the chia seeds become gelatinous and begin to thicken the juice; at which point you would remove from the heat and cool to room temperature before placing in the refrigerator to fully cool.


2.While the juice is thickening combine the yogurt and honey in a large mixing bowl and whisk vigorously until the yogurt is smooth and the honey is fully incorporated.  Place the mixture

in the refrigerator to fully cool.


3.Once both parfait elements are ready begin to layer parfait glasses with a layer of pomegranate juice,

then yogurt, then pomegranate juice and then yogurt. End all layers with a swirled presentation of both

mixtures. Top with fresh mint and drizzle of fresh honey (optional) and serve.


We will be demoing with Chef Curtiss of Pink Ribbon Cooking this recipe on Friday October 2nd at the 18th annual Women’s Health and Breast Cancer Conference put on by the University of Vermont.  To learn more about the relationship between breast cancer and superfoods visit BreastCancerSuperFoods