Mader Wellness

Quick and Healthy Breakfast Recipes

Berry-Green Smoothie

1 cup liquid (almond milk, coconut milk, coconut water or herbal tea)
1 cup frozen organic berries
½ frozen organic banana
1 large handful of kale or spinach, washed and de-stemmed
1 teaspoon coconut oil
1 scoop protein powder
1 tablespoon ground flax or hemp seeds

Energy-Boosting Breakfast Wrap

2 scrambled eggs (organic)
½ small avocado
1 handful greens (mixed field, spinach, or sprouts)
Himalayan pink salt, to taste

Wrap in Ezekiel tortilla or brown rice tortilla
Top with salsa or pesto.
(Option to substitute eggs with tempeh, brown rice, and/or black beans)

Overnight Oat + Chia Pudding

1/3 cup organic oats
1/3 cup coconut milk or almond milk
1/3 cup filtered water
2 tablespoons chia seeds
1 teaspoon organic pure maple syrup (Grade B is preferred)
1/2 teaspoon ground cinnamon
1 teaspoon flax seeds

Topping ideas: 1 cup organic mixed berries, 1 tablespoon raw pecans, 1 tablespoon unsweetened coconut.

Place all ingredients into a container or mason jar, cover, and shake until combined. Place in refrigerator over night and remove in the morning for a quick and easy breakfast.

Hot Cereal

1 cup cooked Bob’s Red Mill Gluten Free Hot Cereal
1 tablespoon almond flour, hemp seeds, or ground flax seeds
½ scoop protein powder
¾ cup unsweetened coconut milk or almond milk
1 tablespoon coconut oil or ghee

Mix all ingredients together. To sweeten, add stevia to taste or 1 teaspoon raw honey, coconut sugar, or grade B maple syrup. Sprinkle with cinnamon.

Plant Protein Smoothie

1 cup unsweetened almond milk or coconut milk
½ avocado
2 tablespoons hemp seeds
1 scoop plant-based protein powder*
1 large handful kale (de-stemmed) or spinach
4-6 ice cubes
⅛ teaspoon Himalayan pink salt
½ lemon, juiced (optional)

Brown Rice Pancakes

½ cup cooked brown rice
1 tablespoon hemp protein powder
1 tablespoon ground flax or chia seeds
1 egg
½ cup gluten free flour
15 drops dark liquid stevia
1 pinch cinnamon

Combine in blender until smooth. Heat skillet with coconut oil. Pour mixture onto hot skillet into desired pancake size. Cook until golden; flip over and cook until golden. Top cooked pancakes with 1 teaspoon almond or cashew butter and 1
teaspoon of maple syrup.


1 cup rolled oats (gluten-free)
2 cups unsweetened almond or hemp milk
½ cup raw sunflower seeds
1 handful shredded, unsweetened coconut
Soak all ingredients overnight, and it will be done in the morning without cooking. Eat as is.

Healthy Cereal Options

Ezekiel cereal (sprouted cereal)
Bob’s Red Mill Gluten Free Oatmeal (sugar-free/gluten-free)
Top with unsweetened almond, coconut, or hemp milk. Add ½ scoop protein powder* and 1 small handful of raw nuts or seeds of your choice.

Quick Toast Options

Ezekiel bread topped with: avocado, tomato, and sea salt; or almond butter, cinnamon, and raw honey; or simply with 1 teaspoon coconut oil and pink salt.

*My favorite protein powders are Garden of Life*, Jay Robb (Egg White or Whey), Fit 365, Tera’s Whey Goat Protein, Warrior Food Vegan*, and Sunwarrior*.

Protein powder, cereal and oatmeal can also be found online at Thrive Market.

*Best not to combine plant protein with fruit.
See more about food combining here.


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