LEGUMES

Beans, Lentils, and Peas

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    Nutrition

    One cup (171 grams) of cooked black-eyed peas contains:

    • 198 Calories

    • 13 Grams of Protein

    • 0.9 Grams of fat

    • 35 Grams of Carbs

    • 11 Grams of Fiber

    • Cholesterol 0 mg

    • Sodium 7 mg

    • Potassium 475 Mg

    Directions

    1. Soak for 1 - 2hrs in hot water.

    2. Then, cover them in water or broth, bring them to a boil, reduce the heat, and let the beans simmer for 45 minutes, or until tender.

    3. They’re also great side dishes with Rice and Salads.

  • Nutrition

    1/2 cup (86g) of cooked black beans contains:

    • 114 Calories

    • 8 Grams of Protein

    • 0.5 Grams of Fat

    • 20.39 Grams of Carbs

    • 7.5 Grams of Fiber

    • .28 Grams of Sugar

    • 23 mg of Calcium

    • 1.81 Mg of Iron

    • 60 Mg of Magnesium

    • 305 Mg Potassium

    • 128 Msg Folate

      Directions

      1. Wash and soak them in water for at least 8 to 10 hours before cooking to achieve max flavor and texture.

      2. They are done soaking when you can split them easily between your fingers

  • Nutrition

    A 1 ounce (28-gram) serving provides:

    • 46 Calories

    • 3 Grams of Protein

    • 8 Grams of Carbs

    • 2 Grams of Fiber

    • Folate 12% of the RDI

    • Phosphorous 5% of the RDI

    • Copper 5% of the RDI

    • Manganese 14% of the RDI

    Directions

    1. STOVETOP METHOD: Put the chickpeas into a saucepan or a small pot. Cover the chickpeas with water by 2 inches. Add the garlic, bay leaves, and salt. Bring the water to boil, then reduce the heat and simmer for 20 to 25 minutes, Leave for 40 to 50 minutes for softer beans

Vegan Breakfast

  • Toppings:

    • 1 Hand full of Almonds.

    • 5 Strawberries.

    • 1 Hand full of Blueberries.

    • 1/2 Mango Slices.

    • 1 Hand full of Granola.

    Ingredients:

    • 7oz of frozen unsweetened Acai Pulp.

    • 1 cup of frozen pineapple chunks.

    • 1 large banana.

    • 1/4 Cup of cold water.

    • 1 tablespoon of honey.

    Instructions:

    1. Place the Bowls in a freezer.

    2. Thaw out the frozen acai pulp. Add it to the blender along with the pineapple chunks, 1 large banana, 1/4 cup of cold water and 1 table spoon of honey. Blend them until smooth and stir the mixture as needed.

    3. Top the bowl with 1 hand full of almonds, 5 strawberries, 1 hand full of blueberries, 1/2 a mango, a hand full of granola then serve

  • Ingredients:

    • 1 Flax Seed.

    • 2 teaspoons of baking powder.

    • 1/4 teaspoon of baking powder.

    • 1/4 teaspoon of kosher salt.

    • 1 cup of almond milk.

    • 1 teaspoon of apple cider vinegar.

    • 2 tablespoons of grapeseed oil.

    • 1 pinch of turmeric.

    • 1 cup of fresh or frozen blueberries.

    Instructions:

    1. Start the flax egg and let it sit for 15 minutes.

    2. In a medium bowl, whisk together the all purpose flour, baking powder, cinnamon, and kosher salt.

    3. In a separate bowl, pour in the almond milk, maple syrup, and oil. When the egg is done, add the egg.

    4. Stir the wet ingredients into the dry ingredients.

    5. Lightly press a skillet with additional grape seed or vegetable oil. Heat the skillet to medium heat. Pour the batter into small circles, and place blueberries on top. Cook the pancakes until the bubbles pop on the top and the bottoms are golden. Then flip them and cook until done. Serve immediately with maple syrup.

  • 3 Parts Ingredients:

    • Avocado Base: 5 ripe hass avocados.

    • 6 scallions sliced.

    • Juice of 1 lime.

    • 1/4 cup of chopped fresh cilantro.

    • Kosher salt and freshly ground black pepper.

    Shaved Egg Salad and Radicchio on Pumpernickel Toast:

    • 3 Slices pumpernickel bread.

    • Olive oil, for brushing.

    • 3 hard-cooking eggs, coarsely grated on a box grater.

    • 1 tablespoon creme fraiche.

    • 1 teaspoon dijon mustard.

    • 1 small shallot, thinly sliced.

    • 1 tablespoon of finely chopped fresh dill, plus springs for garnish.

    • Kosher salt and freshly ground black pepper.

    • 1/2 cup of torn radicchio.

    Smoked Salmon and Dill:

    • 3 Slices of health bread.

    • Olive oil, for brushing.

    • 3oz paper thin slices of smoked salmon.

    • 3 Tablespoons of creme fraiche.

    • Dill springs for garnish.

    Fresno Chiles:

    • 3 Slices of sourdough or country white bread.

    • Olive oil, for brushing.

    • 1 fresno chile, thinly sliced.

    • Grated zest of lime.

    • Cilantro leaves, for garnish.

    Directions:

    1. For the base: Crush the avocados in a bowl with a fork. Fold in the scallions, lime juice, cilantro and some salt and pepper, leaving the mixture pretty chunky.

    2. For the egg salad and radicchio toast: Brush the pumpernickel bread with oil, and toast under the broiler, or toast in a toaster and then brush with oil.

    3. Combine the grated egg, creme fraiche, mustard, shallot, dill and some salt and pepper in a bowl.

    4. Spread the toast with some of the avocado base, and top with some radicchio egg salad and dill sprigs.

    5. For the salmon and dill toast: Brush the health bread with oil, and toast under the broiler; or toast in the toaster and then brush with oil.

    6. Spread the toast with some of the avocado base, and then top with some smoked salmon, a dallop of creme of raiche and some dill sprigs.

    7. For the fresno chile toast: Brush the bread with oil, and toast under the broiler; or toast in the toaster and then brush with oil.

    8. Spread the toast with some of the avocado base. Top with some sliced chiles, a sprinkling of lime zest and some cilantro leaves

Keto Breakfast

  • Ingredients:

    • 1 Cup of unsweetened coconut milk.

    • 1/2 Cup of packed baby spinach leaves.

    • 1/2 Cup of whole-milk plain yogurt.

    • 1/4 Cup of packed fresh mint leaves.

    • 1/2 avocado.

    • 1 to 1 1/2 cups of ice.

    • 2 to 3 tablespoons erythritol sweetner.

    • 1 tablespoon cacao nibs, plus more for serving.

    Directions:

    1. Add the coconut milk, spinach, yogurt, mint, avocado, 1 cup of the ice and 2 tablespoons of the erythritol to a blender and blender and blend until smooth. Taste and add additional ice and / or eryhtritol if desired. Add the cacao nibs and pulse to combine.

    2. Pour into glasses, top with a sprinkle of cacao nibs and serve immediately

  • Ingredients:

    • 1/2 Cup of almond flour.

    • 1/3 Cup of flax seed meal.

    • 2 tablespoons of toasted finely shredded coconut.

    • 1 teaspoon of baking powder.

    • 1/4 teaspoon of ground nutmeg.

    • 1/4 teaspoon of kosher salt.

    • 2 1/2teaspoons of ground cinnamon.

    • 1/2 cup of coconut oil, melted.

    • 1/2 cup of confectioners’ erythritol sweetner.

    • 5 Large eggs, at room temperature.

    • 1/2 Cup of half-and-half, at room temperature.

    • 1 teaspoon of pure vanilla extract.

    • 1/4 cup of walnuts, coarsely chopped.

    • 1 tablespoon of granulated erythritol sweetner.

    Cream Cheese Icing:

    • 2 Ounces of cream cheese, at room temperature.

    • 2 Tablespoons of heavy cream.

    • 2 Teaspoons of confectioners’ erythritol sweetner.

    Directions:

    1. For the Muffins: preheat the oven to 350 degrees F. Line a 12 cup muffin tin with paper liners.

    2. Whisk together the almond flour, flax seed meal, coconut, baking powder, nutmeg, salt and 1 1/2 teaspoons of the cinammon in a medium bowl.

    3. Whisk together the coconut oil and confectioners’ erythritol sweetner in a separate large bowl. Add the eggs one at a time, whisking to combine. Whisk in the half-and-half and vanilla. Add the dry ingredient mixture to the wet and whisk until well combined (the batter will be very runny).

    4. Using a measuring cup or cooking scoop, divide the batter among the paper liners (they each should be slightly more than three-quarters full). Stir together the walnuts, granulated erythritol sweetner and remaining 1 teaspoon cinnamon in a small bowl. Sprinkle the mixture over the batter in the paper liners.

    5. Bake until a toothpick comes out clean when inserted in the middle of a muffin, 25-30 minutes. Let cool slightly, then remove the muffins to a wire rack fitted inside a baking sheet to cool completely.

    6. For the cream cheese icing: Whisk together the cream cheese and confectioners’ erythritol sweetner in a small microwave-safe bowl and microwave for 15 seconds to loosen. Drizzle over the cooled muffins before serving.

  • Ingredients:

    • 2 tablespoons of unsalted butter, melted.

    • 6 Large thin slices of prociutto (about 1/3 pound).

    • 1/3 Cup of shredded mozzarella.

    • 1/4 Cup of grated parmesan.

    • 1/4 Cup of packed baby spinach leaves, chopped.

    • 1/4 Cup of roasted red peppers, chopped.

    • 6 Large eggs.

    • 1/4 Cup of heavy cream.

    • Kosher salt and freshly ground black peppers.

    Directions:

    1. Position an oven rack in the center of the oven and preheat to 400 degrees F.

    2. Brush 6 standard muffin cups with the butter (the butter will pool on the bottom of the cups, but that’s ok). Line each cup with a slice of prosciutto, folding and overlapping. So that the entire surface of the cup is covered and no metal is peeking through. Divide the mozzarella evenly among the cups. Repeat with the parmesan, spinahc and roasted red pepper.

    3. Whisk the eggs and cream in a large measuring cup or small pitcher; and some salt and a few grinds of pepper. Pour the egg mixture in each cup, making sure not to overfill.

    4. Bake until the eggs are set and wobble only slightly, 10 to 12 minutes ( the eggs will continueto cook after they come out ). Let cool for 5 minutes, then use an offset spatula to loosen the prosciutto from the edges of each cup and transfer to a plate for serving