STRAWBERRY SHORTCAKE FRENCH TOAST

How Important Is It To Eat A Balanced Meal for Breakfast?

Get your nutrition on track by starting your day with a healthy breakfast.  Breakfast is the most important meal of the day, which provides you with the energy and nutrients that lead to increased concentration throughout the day.  During a busy morning, it's easy to let breakfast fall low in your list of priorities, but taking just a few minutes to have something to eat can really make a difference to your day.  Unfortunately, some people skip breakfast in an effort to “lose weight”, which is not practical and can even lead to more weight gain.  Some studies suggest that people tend to add more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals.  I frequently advise my patients to focus on eating a balanced breakfast in order to properly support satiety. 

Serving Size: 6

INGREDIENTS

• 1 Loaf of Whole Grain Wheat Bread (can use any bread with 4g of Fiber per slice)
• 3 Eggs Beaten
• ⅓ Cup Heavy Cream or 1 Cup Almond Milk (Milk of your choice)
• ½ Teaspoon Almond Extract
• ½ Teaspoon Vanilla Extract
• ¼ Teaspoon Ground Cinnamon  
• ⅛ Teaspoon Ground Nutmeg (Optional)
• ⅛ Teaspoon Salt 
• 3 Tablespoons Earths Balance Organic Butter 
• Powdered Sugar (Optional)
• Organic Strawberry Jam
• 1 Cup of Fresh Strawberries (Can add Blueberries)
• Whipped Cream (Optional topping)

DIRECTIONS

1. Combine strawberries, sugar, lemon zest & juice and salt.  Mix well to coat all berries in sugar.  All to macerate for 1 to 2 hours at room temperature, or bring to a simmer in a wide-bottomed preserving pan (to dissolve sugar), then refrigerate. DO THIS STEP THE NIGHT BEFORE
2. Slice Loaf  of Bread into twelve slices (about ½-inch thick.)
3. Whisk eggs, cream, extracts and spices in a medium bowl until well blended.
4. Dip each bread slice into egg mixture making sure to coat all sides, shaking off excess batter into bowl.
5. Melt butter in large skillet over medium-high heat.
6. Add bread slices to skillet. Cook 1 to 2 minutes per side or until golden brown.
7. Sprinkle with Confectioner’s sugar and top with fresh strawberry compote and whipped cream. Garnish with mint.

TIPS >>> FOOD FOR THOUGHT:

• Breakfast should be eaten within two hours of waking.
• A healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance
• Breakfast can be good for waistline too, because you are more likely to be within their ideal weight range compared with breakfast skippers.
• If you skip breakfast, you're more likely to reach for high sugar and fatty snacks mid-morning.

• Breakfast also restores glucose levels, an essential carbohydrate that is needed for the brain to function.
• Breakfast is an excellent occasion to eat together as a family when possible. 
• Establishing good breakfast habits in childhood and maintaining them throughout adolescence may be an important factor in reducing the prevalence of breakfast skipping and developing good eating habits that last a lifetime

EAT UP!  YOUR DAY DEPENDS ON A GREAT START

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

2717 Commercial Center Blvd.

Katy, TX 77494

832-913-5022

SWEET POTATOE BROWNIES: OPEN YOUR BELLY TO GREATNESS

WHY SWEET POTATOES?

Sweet potatoes contain high doses of most nutrients such as Vitamin A, C, B1, B6, manganese, copper, pantothenic acid, potassium, and niacin.  They are also high in antioxidants, which are compounds in plants that protect your cells from damage.  If you like the taste of Sweet potatoes, then incorporate them in your diet as much as possible.   Sweet potatoes are high in fiber, and when it comes to fiber most diets don't get close to the 20 to 35 grams recommended for health.    Fiber helps you digest your food properly, which can cut your chances of getting constipated or developing hemorrhoids.  In addition, when you eat fiber regularly, you are also less likely to get heart disease and certain types of cancer.

Total Time: 40 minutes  Serving Size: 9

INGREDIENTS:

1 avocado

1  cooked sweet potato puree  

½ Cup Applesauce

¼ Cup honey

1 tsp Vanilla Extract

4 eggs

1/4 Cup Coconut flour

2 tbsp arrowroot powder

½ Cup cacao powder

½ tsp Sea Salt

1 tsp Baking Soda

¼ Cup honey

½ Cup sprouted almond butter

¼ Cup cacao powder

½ Cup coconut milk

Sea Salt (a dash)

DIRECTIONS:

1. Preheat oven to 375 degrees F
2. Grease 8x8 pan with coconut oil and line it with parchment paper
3. In a bowl, combine avocado, sweet potato, applesauce, honey and vanilla. Once creamy, add in cacao powder

4. Add in eggs one at a time

5. In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda.

6. Combine both mixtures until smooth.

7. Transfer to greased pan and bake for 25-35 minutes

8. While baking, combine the last 5 ingredients listed in a separate bowl and mix until creamy and smooth

9. Once the brownies are done baking and have cooled, frost with this mixture.

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

2717 Commercial Ctr Blvd.

Katy, TX 77494

832-913-5022

LOVERS DREAM CHOCOLATE SAUCE

INGREDIENTS

• ¼ cup refined coconut oil
• ½ teaspoon vanilla extract
• 3 tablespoons yacon syrup
• ¼ cup cacao powder

PREPARATION

1. Mix all wet ingredients together in a small mixing bowl. 
2. Add cacao powder and whisk until well-blended. 
3. Use any fruit of your choice that requires chocolaty goodness!

Benefits: Health Secrets

New Ingredient Alert: Yacon Syrup

• It's an extract from the root of the yacon plant grown in South America.
• It looks similar to a sweet potato in its whole form but looks and tastes similar to molasses in its liquid form.
• It's high in antioxidants, prebiotics, and fructooligosaccharides (FOS), which is a dietary fiber that keeps you feeling fuller longer, assists with digestion, and is low glycemic.
• Let’s go back to my favorite part of this superfood — the taste. Yacon syrup can be used as a sugar substitute to help keep your body healthy and your taste buds happy.

To top it all off…it is healthy and tastes amazing as the sweetener in fresh chocolate sauce (used above) or in other homemade treats.

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

2717 Commercial Center Blvd.

Katy, TX 77494

Phone: 832-913-5022

Cinnamon and Cayenne Roasted Mixed Nuts

Healthy snacking benefits your overall health, curbs cravings, fights weight gain, regulates mood, boosts brain power and gives you energy to keep going all day. A handful of cinnamon and cayenne roasted mixed nuts can pack your diet with filling protein, fiber, omega 3 fatty acids, antioxidants, as well as important vitamins and minerals.

Cinnamon and Cayenne Roasted Mixed Nuts Recipe

Instructions:

• 1 1/2 Cups raw pecans 
• 1 1/2 Cups raw cashews 
• 1 1/2 Cups raw almonds 
• 2 Tablespoons raw coconut oil 
• 1 1/2 teaspoons ground cinnamon 
• 1 teaspoon ground sweet paprika 
• 1/2 – 1 teaspoon cayenne pepper 
• 1/2 teaspoon Himalayan Crystal Salt 
• 1/4 teaspoon freshly ground black pepper 
• Option: 1 1/2 Dark Chocolate/Cocoa

Directions:

1. Preheat oven to 350 F.Line a baking sheet with parchment paper. 
2. In a large bowl combine nuts. In a small bowl combine the remaining ingredients. 
3. Pour the spiced coconut oil over the nuts in the large bowl mixing well to evenly coat all the nuts. 
4. Spread the nuts on an even layer on the parchment paper lined baking sheet. 
5. Bake the nuts, stirring and tossing occasionally, 25-30 minutes or until roasted. 
6. Remove nuts from oven and allow to cool. Sever. 
7. Refrigerate remaining leftovers in an airtight container for no more than five days. 

Royal Healing Natural Health Center

Dr. Ezenwanyi Ahaghotu

Email: info@RoyalHealingND.com

Phone:8 32-913-5022