Weight Loss Episode One – Five Breakfast Recipes

Five Weight Loss Tips in Episode One:

1.) Follow Dr. Greger Daily Dozen List
2.) Keep a food journal for a week, it can be very helpful seeing exactly what you are eating and the amounts
3.) Eat more veggies!
4.) Drink enough water
5.) Keep things simple

More Information about Dr. Greger and the Daily Dozen
Five Breakfast Recipes from Today’s Video
Print the recipes here: www.thejaroudifamily

Carrot Cake Oatmeal
By: The Jaroudi Family

o ¼ cup steel cut oatmeal cooked (follow instructions on packaging)
o 1 carrot shredded
o 1 cup zucchini shredded
o 1 tsp vanilla extract
o ¼ tsp cinnamon
o ¼ tsp ginger
o ¼ tsp nutmeg
o 1 tbsp molasses
o ¼ cup of raw walnuts or 1-2 tbsp flax meal

o After steel cut oatmeal is cooked add in vanilla extract, molasses, spices, and shredded carrot/zucchini
o On low heat, let the carrots and zucchini cook until soft with oatmeal
o Top oatmeal with raw walnuts or flax meal
Antioxidant Smoothie
By: The Jaroudi Family

o 2 cups of mixed greens
o 1 banana (frozen)
o 1 medium cooked beet
o 1 cup berries (frozen)
o 1 tsp ginger
o 1 tbsp Flax meal
o ½ cup water (or nondairy milk)

o Blend all the ingredients together in a high-speed blender
o If using fresh fruit add in 1 cup of ice cubes!
Sweet Potato Cauliflower Waffles
By: The Jaroudi Family
Makes 4 waffles

o 1 cup cooked sweet potato
o 1 cup cauliflower rice (we used frozen)
o ½ cup oat flour (rolled oats pulsed in a high-speed blender)
o ½ cup unsweetened applesauce
o 1 flax egg (1 tbsp flax meal mixed with 3 tbsp water)
o 1 tbsp cinnamon

o Make the oat flour (blend 1/2 cup of rolled oats in a high-speed blender)
o Make the flax egg by mixing 1 tbsp flax meal with 3 tbsp water and set aside for 5-10 minutes
o In a bowl mix together sweet potato, cauliflower rice, oat flour, flax egg, applesauce, and cinnamon well
o Add ¼ of the batter to a waffle iron
o Wait until waffle is completely cooked before removing – repeat
Fruit Bowl Cereal
By: The Jaroudi Family

o 1 cup pitted cherries
o 1 banana sliced
o ½ cup rolled oats
o ¼ cup raw walnuts or 1 tbsp ground flax meal
o ½ cup of nondairy milk (unsweetened – unflavored)
o 1 tsp – tbsp cinnamon (go light if you are just starting out using cinnamon)

o Add all ingredients into a medium size bowl
o Enjoy like cereal!
Breakfast Casserole
By: The Jaroudi Family

Breakfast Casserole Ingredients:
o About 3 cups hash browns frozen
o 3 cups of chopped veggies (we used baby boy choy, broccoli, red bell pepper)
o Our “Sausage” recipe
o Our Nacho Cheese Sauce recipe

“Sausage” Recipe
· 1 cup rolled oats
· 1 -15oz can of black beans rinsed and drained
· 2 flax eggs (2 tbsp flax meal mixed with 6 tbsp water mixed and set aside for 15 minutes)
· 1 tbsp white miso (optional)
· 2 tbsp sausage seasoning

· Combined all ingredients in a food processor
· Blend until mixture is well incorporate and mixed together

Nacho Cheese Sauce Recipe
1/2 cup raw cashews
1/4 cup water – **if blender is having trouble double**
1 large piece of roasted red pepper (1/2 cup chopped)
3 Tbsp nutritional yeast
1 tsp miso
1 tsp rice vinegar
2 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp onion powder

o Blend together all ingredients in a high-speed blender
o Assemble the breakfast casserole in deep oven safe dishware
First layer hash browns, then chopped veggies, crumbled sausage mixture, and covered in nacho cheese sauce.
o Bake at 350 degrees for 10 minutes, then cover with tin foil and bake for an additional 25 minutes.

*Swap nacho cheese sauce for any plant-based cheese recipe
*Add red pepper flakes for added heat
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