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Awesome Foods

Posted on   |  Awesome Foods

Comforting creamy broccoli soup

This is hands down one of my fav comfort food recipes.   I often double it and freeze half for an easy go to later.
I love pairing this with some avocado toast for dinner.
CLICK here for the english muffin brand I use for Avocado Toast .   Just toast 1/2 or whole english muffin and add some grassfed ghee or butter + sliced avocado pressed down with a fork and sprinkle some gomasio (sesame seed and seaweed condiment) on top.
** Pro Tip= Cook up 1-2 fried eggs and lay them on top of  that avo toast for more protein.
• 6 cups broccoli florets
• 1/2 red onion chopped
• 2 large carrots chopped
• 2 tbsp olive oil
• 1 large clove garlic
• 1/2 cup soft goat cheese (chevre)
• 1 cup water
• 2 tbsp salt
• 2 tbsp pepper
DIRECTIONS
Place a large stock pot on med/high heat. Add the  olive oil
Add garlic and onions, cook for 4 mins, stirring evenly
Add carrots – let cook for 10 mins
Add water and bring to a boil
Add Broccoli and let simmer for 20 mins
then salt and pepper
Add in goat cheese and let cook for 3 mins
Using a hand mixer in the pot to blend till desired consistency OR ladel soup into a
blender – (Do in batches) blend till smooth.
Enjoy!

Posted on   |  Awesome Foods

Why Mushrooms totally work!

Mushrooms are a hot topic right now in the fitness and nutrition world. Mostly due to this guy,  Paul Staments  (above photo), he’s the leading expert on mushrooms. Recently he’s been proving how they can save our minds, the planet & even the bees! Check out his TED talk HERE

I’m into them because Cordyceps, Reishi & Lion’s Mane have seriously upped my game.. on a daily basis.

Before you learn why. You have to check out this trailer to Stament’s film, Fantastic Fungi.  I saw this in December and was blown away!

Anyone who wants a better body, brain or the planet should see this film.  Fantasitic Fungi DAY!  3/26/20

CLICK HERE for locations & showtimes

After you watch the trailer, scroll DOWN for what I take daily and why.

Now, anyone can access their most potent powers, thanks to Paul’s company Fungi Perfecti  (Olympia, WA) 

For the past 5 months I’ve been taking two of his Host Defense products. I dug deep and did a bunch of research on the two I thought would most benefit me. After reading Paul’s Book Mycelium Running + digging into a few podcasts and lengthy nutrition journal articles, I settled on

Lion’s Mane extract- every AM (stays on my bathroom counter)

This mushroom looks like a Lion’s Mane! I love it because it helps us grow new and better brain cells (BDNF) it also

  • improves mental focus
  • reduces anxiety
  • calms the nervous system
  • Improves sleep, specifically REM
  • repairs nerve cells
  • boosts fat metabolism, lowers blood sugar & is a pro-biotic!

This magical fungi works so well because it targets our hippocampus (frontal cortex of the brain) this is our emotional response center.

I also take Cordyceps (stays in my glovebox)- for afternoon boost 3-4 days a week.

This mushroom grows of caterpillar bodies. Seriously!!

I take this on my highly active days (3-4 a week) I don’t take it on days I sit a lot. You will have energy quickly and want to move!  This has helped me knock out my afternoon triple Americano.  This is because cordyceps

Increase ATP (energy production in your cells) due to it’s CDP compound. It basically allows oxygen into your cells at a higher rate, this helps you produce more energy- quickly!

Protects cells against pathogens- anti cancer, higher immune system, better neurological health has a slow release- it reduces fatigue and keeps my energy clean and steady.

And yes I cook with mushrooms often! I love oyster mushrooms  cooked in a little grassfed ghee and served with beautiful swiss chard.

Now – go see Fantastic Fungi on March 26th! 

Here’s a quick rundown on nutrition bene’s to mushrooms!

  • chock full of nutrients (vitamins B, C, D, niacin, fiber, calcium& potassium)
  • pro-biotic
  • calm your nervous system
  • helps you burn body fat
  • ward off scary diseases
  • boost your energy & keep you focused

Posted on   |  Awesome Foods

Eat Chocolate AND know this first.

Q: Chocolate is good for you?  A:  Over 80% Cacao chocolate is good for you.  Read that again… Cacao, not Cocoa. 

CACAO is the amazing bean itself found in the earth’s most nutrient dense areas (Amazon, Peru…) The beans ground down- still Cacao.  Once we treat it and add sugar to it, it becomes Cocoa!

That sugar takes away the superpowers of the Cacao.  Hello Inflammation!  sugar confuses our human bodies and kicks up an immune response.

Below is a list of the best stuff for you to use:)   Scroll  below the products to see “Cacao’s  4  Top Jaw Dropping Benefits”

CLICK HERE for my 3 top recipes 

Below are great options that you can easily find in stores (Try Whole Foods, Amazon and Co-ops)

#1 Honey Mama CLICK HERE I love this because the sweetener is RAW HONEY.

#2 fav = TAZA Wicked Dark, 95 % dark  You will not be able to find any chocolate bar without ANY sweetener in it, if you do- you will most likely hate the taste.. hence the sweeteners.

#3 = Raw, Organic Cacao Powder. Ingredients should only say: Cacao.

Cacao’s  4  Top Jaw Dropping Benefits

  1. Phentlethylamine (PCA) = Class of chemicals that we produce in our bodies when we fall in love!  These class of chemicals are found in abundance in raw cacao. It increases blood flow, focus and alertness
  2. Anandamide = The BLISS CHEMICAL.  CLICK HERE for the down and dirty on this amazing fact

Cacao is the ONLY Non Cannabis plant that contains Anandanide. This is a cannabonoid endorphin found in the human body after we exercise (this includes sex)  This is why we feel relaxed + a little high after exercise and sex. Cacao also delivers this to us. AMAZEBALLS!  Anandamine,  is a “trigger mechanism for endorphin release.” Psychology Today

3.  Theobromine = A close chemical relative to caffeine. Cacao actually has very little caffeine. It has more theobromine!  Unlike caffeine, this is not a nervous system stimulant = good! Theobromine dilates the cardiovascular system, making the heart’s job easier.

4.  Tryptophan = nutrient that creates serotonin production. We all want more serotonin. This is the neurotransmitter that reduces anxiety. It helps humans instantly feel calm, handle stress better & sleep better.  It is similar in structure to melatonin and DMT. 

More of cacao’s nutrients:

  • Packed with protein, fiber and antioxidants
  • A great source of iron and magnesium, which makes it amazing for high performing bodies with elevated strength and cardio needs..
  • Magnesium=helps keep us calm!  The high magnesium content helps us relax so nutrients flow through the body more easily and can be put to use more readily.
  • Cacao also contains Tryptophan, a powerful nutrient that is key to making serotonin,
  • Serotonin and endorphins are the feel good chemicals in our bodies that also help reduce anxiety.

Here’s the big take away: Eat Cacao! The higher the cacao, the healthier it is.  A little goes a long way:

Choc bar – like Taza = 3x a week max @ 1 thumb size. Twice a week for weight loss   OR

Hot Choc – 2 x a week – 12 ounces max (recipe makes 2). Once a week if your goal is weight loss

OR   Honey mama – 1/3 a package twice a week. once a week if your goal is weight loss

Posted on   |  Awesome Foods

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  • easily feel better daily, when you have a shit ton of demands on you
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  • boost energy and immune system
  • think better and make decisions faster
  • spend less time in the gym and kitchen
  • Know exactly what to do tomorrow to lean out, get stronger and feel better

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Register for THE BIG 4 to get ALL the goods!

Posted on   |  Awesome Foods

Healthy Nachos!

Bre’s Nachos.

Use the recipe below to make CHILI or put on top of SIETE chips  to make healthy NACHOS:)

Free of corn, wheat, cow dairy. Chock full of comfort and deliciousness! ENJOY While you listen to this Super Awesome Podcast episode on Broken Brain (Dr. Mark Hyman)   This is on mental health with Sally Lefkoe.  She breaks down why all humans have beliefs that hold us back and exactly what to do to get rid of the ones keeping us from being better humans:) 

Also – get more great brand tips for easy to make quick dinner – click HERE

  1.  Super delicious meat/CHILI recipe with 9 spices

For 4 people

  • 3 lbs of ground beef, grassfed
  • 3/4 cup diced yellow onion
  • 3/4 cup water
  • 2 cups tomato puree

+ 5 tbsp Taco seasoning (from Danielle Walker Against All Grain’s)

OR keep it super simple and use this great seasoning packet from SIETE

  • 3.5 tbsp chili powder
  • 1.5 tbsp himalayan pink sea salt
  • 1.5 tbsp ground cumin
  • 1 tbsp ground dried oregano
  • 2 tsp onion powder
  • 2 tsp ground coriander
  • 2 tsp paprika
  • 1-3 tsp cayenne
  • 1/4 tsp cracked black pepper

In a large saucepan/pot

saute the onion for about 4 mins with ghee, add the beef – until just lightly browned/cooked. Add the tomato puree, and water and spices – bring to a boil, stir well and let simmer for 15-20 mins.

(perfect to reheat/ keep warm in a crock pot!)

Serve with

Cheese – I use Trader Joe’s goat cheese – it shreds great!

+ Guac, salsa, lightly sauteed bell pepper, olives,jalapeno .. YOU PICK!

For Chips or wrap.. Go with

SIETE!  – Grain Free and Bre approved in every way

This brand is amazeballs-

I top the chips with meat, cheese, diced onion, olives and jalapeno then bake at 375 for 10mins. serve with guac & salsa. For sour cream, use FORAGER brand – dairy free, plant based and delicious!

To make tacos use SIETE cassava  tortillas, you can quickly warm them in a saucepan on med heat for about 30 secs per side. OR for crispy put a bit of ghee or grass fed butter on one side and pan fry for 1 min/side,  -I put one in the toaster oven – until just crispy, like a tostada! top with chili mix , shredded goat cheese and avo for easy dinner. I would put a side salad with this of radishes, cucumber and Primal Kitchen  Cilantro Lime dressing CLICK to view/order off amazon:)

ENJOY!

Posted on   |  Awesome Foods

MCT Oil

MCT OIL (Medium Chain Trigylceride)

This is an everyday staple in my life. In fact I’m hving some right now (in my coffee as I type this!)

I  roll through my days with 3 tbsp MCT oil

  • First ( at 4 AM ) I put 2 tbsp in my morning coffee (with espresso and ghee/when I make Bulletproof) CLICK HERE for detailed guide and vid
  • With Lunch/ first meal – I drizzle One tsp over salad greens or already cooked veg with meat (tuna, beef, turkey or eggs)
  • 2 PM – I enjoy another TBSP ( in a double espresso) from this super awesome packet, from TIN STAR FOODS

Thanks to TIN STAR FOODS. I get a pre-workout boost + back to work focus. I keep these babes in my laptop bag, purse, duffle and glovebox (safe up to 70 degree). I pretty much don’t leave home without 2 of these daily.

Now if MCT is new to you – No sweat!  I gotcha covered. 

Here’s what to know, how to use it, why and how!

Medium Chain Triglycerides is a type of healthy fat found in coconut oil. It is pressed out of coconut oil ( PLAIN coconut oil is white and pasty – see image of jar below)

MCT oil is the best of the best oils pressed out of the creamy white coconut oil 

MCT is clear liquid found in dark bottles, My favorite brands are #1 Bulletproof, #2 ONNIT    #3 Sports research , & #4 (individaul packets) = TIN STAR   CLICK ON EACH To find on Amazon

MCT oil is basically a short chain fatty acid (4-12 carbons) that has tons of health benefits. Before I give you the amazing reasons why you should totally be enjoying MCT OIL daily – here’s some super important facts to know before you go purchase and consume.

1. MCT oil is also found in palm kernel oil – do not use palm kernel oil MCT– it’s harvesting is highly destructive on the environment

2. MCT OIL should never be used in cooking – do not use in heats over 250 degree Farenheit

CLICK HERE for info on Butter/ghee

4. Use MCT oil in these forms – 3-4 tbsp/day ( 1 tbsp is about 15 g fat)

plain, tea, coffee, smoothies, salad dressings, drizzled over already cooked veg, mixed in with goat or sheep yogurt.

5. DO NOT freak out about the fat content. Dietary Fat does not equal body fat. That has sadly become a huge misunderstanding and is ruining a lot of people. Your brain, joints, heart and muscles need this type of fat.

HERE’s why your body loves, needs and excels with Coconut MCT

It promotes weight loss, improves digestion, enhances strength,  improves brain health, reduces neurological disorders like MS, dementia, alzheimers & mood disorders.

Here’s the detailed bene’s on WHY MCT makes us more awesome daily

  1. IMPROVES HEART HEALTH – Consuming it improves your good (HDL) cholesterol levels, while lowering BAD cholesterol (LDL)
  2. ENERGY BOOST – gives you an all natural boost of healthy energy, thanks to it’s Medium Chain fatty Acids. When consumed, the MCFA’s are immediately digested and converted by your liver into energy you can use immediately
  3. WEIGHT LOSS – Aside from an energy boost, Coconut Oil stimulates your metabolism to encourage shedding body fat – thus helping you KEEP a healthy weight profile
  4. ANTI Microbial – It’s compounds can help keep your internal organs free from microbes.
  5. ORAL HEALTH – “Pulling” works! This is where you rinse your mouth with coconut oil. It’s antimicrobial properties help pull out the bacteria and viruses that live in your mouth along with food debris in your teeth.
  6. ANTI INFLAMMATORY – Does not trigger cytokines (response cells to cellular damage)
  7. BRAIN ENHANCING – increases neurogenesis (formation of new brain cells and protection of synapses)

I also use XCT oil (1 put 1 tsp in my am bulletproof now)

Brain Octane and XCT oil is even higher performing MCT’s – they are for people used to MCT oil- the next level. So if you have not been consuming up to 3 tbsp of MCT oil daily- for at least a month, hold off on XCT oil – it accelerate your brain and gut too much.. trust me!

CLICK HERE for more info on Higher distilled MCT’s.  Thank YOU, Dave Asprey / AKA Bulletproof 

I hope this all helps you easily make better choices

Love, Bre

Posted on   |  Awesome Foods

Super Easy Crockpot Breakfast

This is one one my fav’s!  It’s easy, people love it,  it’s great for busy work week dinners & brunch parties:)

I put it on top of  2 cups baked or fresh Kale + Avo = Complete, healthy & delicious (GF, Cow Dairy Free, Sugar Free, Grain Free)

Oh – and you don’t have to heat up your kitchen with the oven!!

ENJOY!

Ingredients

Softened ghee, to grease slow cooker 2 tbsp olive oil
1⁄2 cup diced yellow onion
1 pound ground lamb or beef crumbled.

broccolli florets – 3 cups ** optional

1 pound yams – peeled and shredded** optional

1 red bell pepper, seeded and diced

16 large eggs beaten
3/4 cup full fat coconut milk
3⁄4 tsp dry mustard

1⁄4 tsp cracked black pepper

COOK in crockpot – follow directions below

Grease the slow cooker insert with ghee
Cook onion in a skillet on stovetop, with olive oil for about 6 mins on low/med heat
Add the ground lamb to skillet over medium heat for 10-12 mins. Until lamb is browned.
Place shredded yams and or broccoli in slow cooker, packing down slightly
Add meat and onion mixture and the bell pepper
In a large bowl, whisk together eggs, coconut milk, salt, mustard and pepper . Pour into the slow cooker Cover and cook on low for 6-8 hours

Posted on   |  Awesome Foods

Best Smoothie! Video with guide.

This is my favorite smoothie recipe!  Chris and I enjoy this 6 days a week.  I suggest pre-making these & setting up two in the fridge. Keep up with busy days, stay full longer, feel and work better.

Here’s what is in One serving

Put all in a blender, mix well and put in 3-4 vessels. Freeze 1-2 to make it last longer and take some work off you in upcoming busy days:)

PRO TIP!  Make this just twice a week. I make enough for 4 smoothies on Fridays (I just freeze the other 3)  I don’t have a smoothie on Sundays.

Then I make it again on Wednesdays for 3 days. This helps me stay on track better.

No time to make a smoothie? Just toss in 1 scoop bone broth with 1 scoop amazing grass to a blender bottle. Add in water when you’re ready, shake it up and chug it down. (This does not taste as good as the full blender smoothie)

CLICK HERE to get more recipes + list of 16 top fiber foods

Fiber

Posted on   |  Awesome Foods

Egg Muffins.

These are perfect for a weekend brunch AND for super busy days (they burn fat, boost energy, keep you super healthy and strong)

My fiance and I love these – We’ve got to keep our energy up and stay active all day- He does home renovations  (Bicknell Builds) and I have a constant love affair with Kettlebells 🙂

We toss a couple of these nuggets in a ziplock container and when we get super hungry – just pop in your mouth, enjoy and keep going strong! No utensils or time required.

Spicy Tuna Egg Muffins
Yields 24 cake

6 cans (12.5 oz ounces canned tuna- WILD PLANET is Great) packed in water
8 green onions, thinly sliced (about 1 cup )

  • 1/4 cup coconut CREAM + 1/4 cup coconut milk – Full Fat (Go ahead and just buy 1 can full fat coconut milk – use solid cream at top and milk under)
  • 2 tablespoon minced jalapeño pepper OR 2 tsp Sriracha or  2 tsp tabasco sauce OPT out if you don’t like spice 🙂
  • 10 eggs
  • 2 cups thinly chopped spinach
  • 1  teaspoon red pepper flakes * optional
    2 tsp pink himalayan sea salt
    2 tsp Freshly ground black pepper
    2  cup sliced cilantro
    juice of 1 small lemon
    12-cup muffin tin

Parchment muffin liners (optional)
Directions:

1. Preheat oven to 425 F.

2. Put liners in muffin tins (easiest)
3. Mix up all ingredients in a large bowl – very well

4. Pour into lined muffin tins – bake for 30-45 mins ** chaeck at 35 mins and about every 5 mins till done

These are great to freeze and enjoy weeks later.

These pair perfectly with  a Yam & Kale Salad. CLICK here for that recipe

Side Note: If you’ve been getting Starbucks egg bites AND you want to stay healthy OR lose weight OR have more energy.. STOP! Scroll down to learn eggsactly  why.

 Starbucks Egg Bites – CLICK HERE for nutrition Info

The ingredients start with egg whites and cottage cheese- but look at what’s in the parentheses for cottage cheese.. whey, lactose, salt and a whole bunch of fillers that mess with your gut and dump your energy. Also – notice they bold the healthy ingredients – red pepper, spinach – but Canola Oil?!  That stuff is no good at all.

Take 20 mins make up a batch of the above – freeze some – so you don’t have to make em for awhile and carry on, you beautiful strong human you:)

Posted on   |  Awesome Foods

ChocoAvo Pudding

 See YouTube video below on why this is the perfect snack for activating days when you need to “Simma Down Now”

** make this at least 24 hours before you want to enjoy it. See notes at bottom

Makes 6 servings of 1/2 cup each. Great with berries on top!

Ingredients:

  • 4 med size ripe avocados
  • 1 cup coconut cream (canned)
  • 4 tablespoons unsweetened dark cocao powder (I love Nativa.. Just look for only ingredient being “cacao” NOT Cocoa on the label)
  • 3 tablespoons raw honey (taste to determine)
  • 3 ounces of dark chocolate ** must say Cacao.. NOT Cocoa (72% or higher), melted  My fav is “Taza Chocolate- WICKED DARK”
  • 2 teaspoons vanilla extract
  • 1 tbsp plant based milk (oatmilk or almond are best)
  • 1/8th  teaspoon salt
  • fresh mint for garnish *optional

Directions:

 
leave till you’ve added the rest of the ingredients before blending.

2. In a small pot on low melt the chocolate bars & coconut cream (bout 2 mins). Add to avos in blender

3. Add cacao powder, honey, vanilla and salt, blending until pureed, scraping down the sides when needed to combine.

Taste and season/sweetened additionally if desired. Blend for a good 1 to 2 minutes until completely creamy.

**Put in fridge for 24 hours before FOR best consistency . This is VERY filling stuff – about a 1/4 cup serving is great as a snack or dessert.