This delicious oil free, plant based recipe is a perfect start to your day!  

Ingredients

– 2 sweet potatoes

– 1/2 cup low sodium vegetable broth (more as needed)

– 1 large red onion

– 1 tsp rosemary

– 1 tsp paprika

– 1 tsp oregano

– 1 tsp thyme

– 2 handfuls of walnuts

– Optional red pepper flakes

Directions

– Dice two sweet potatoes and add to a large saucepan.

– Add about 1/2 cup vegetable broth to a large saucepan (you want at least 1/4 of the sweet potatoes to be covered in broth). The only difference when you’re cooking with vegetable broth instead of oil is that you need to move it around a little more.

– Chop one large red onion and add to saucepan.

– Add rosemary, paprika, oregano, and thyme.

– Cover and cook until sweet potatoes are soft, about 10-15 minutes, stirring often.  

– Add two handfuls of walnuts, stir.

– Optional: add red pepper flakes for some spice!

– Enjoy!

To switch it up and add a more caramelized flavor, cook the onions with some vegetable broth in the pan for about 10 min (low/medium heat) first, then add the sweet potatoes and proceed!

This is a recipe you can add any vegetable to and it will still be delicious. Try adding some steamed greens, root vegetables, mushrooms, whatever you like!

Also, change it up on how you dice your potato offering different textures!

Meet The Chef:

Nicole Martin is our Wellness Director here and makes sure all of our Recipes are as simple AND nutritious as possible! 

The post Sweet Potato Hash appeared first on Wellness Training Institute.

Super Yummy (and Super healthy) Breakfast Scramble

Ingredients

– One block of tofu (make sure to buy an organic tofu that is firm, Panda is a great brand)

– 4 cups mushrooms

– 1/2 cup vegetable broth

– 4 cups spinach

– 4 tablespoons nutritional yeast

– Add 1/2 tsp of each: rosemary, paprika, oregano & thyme

Directions

– Add 1/2 cup of vegetable broth to a large saucepan.  Add in mushrooms.  Depending on the size of your saucepan you may need more or less vegetable broth, just use enough to cover the majority of the bottom of the pan. 

– Cover and cook mushroom for 10 minutes.

– Drain one tofu block, and crumble with your hands into the saucepan.

– Let tofu cook for about two minutes, adding nutritional yeast.  

– Add rosemary, paprika, oregano & thyme *You can add turmeric for a yellow color and anti-inflammatory benefits!

– Add spinach and slowly stir until spinach melts down. 

– Optional: add red pepper flakes for some spice!

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The post Yummy Breakfast Scramble appeared first on Wellness Training Institute.

The Ultimate Spinach Breakfast

Your body will thank you for this healthy breakfast!  Steamed spinach and hemp seeds are both great for the heart, and the fermented veggies support a healthy digestive system.  Top it off with half an avocado for some healthy fats and you have a complete breakfast 😀

Ingredients

– Steam 2-3 cups spinach, either on a stove or using an electric steamer.  Steam to desired texture.  

– Top the spinach with 1/2 cup sauerkraut (recipe here) & 1/2 of an avocado

– Sprinkle on hemp seeds

The post The Ultimate Breakfast appeared first on Wellness Training Institute.

Steel Cut Oats Breakfast Blend with lots of Omega 3’s

 (Gluten free, plant based, oil free)

Did you know Omega 3’s:

– Fight depression and anxiety

– Promote brain health

– Help lower bad cholesterol and blood pressure

– Fight inflammation

– Help fight auto-immune disease

– And More

…so why not start you day with a big dose of them?!

Want more great information about the foundations of a healthy life? Download the first installment of our NEW 7-part eBook series The 7 Habits of Highly Healthful People for FREE right now, right HERE!

Ingredients

– 1/4 cup steel cut oats (cooked) *Instead of oats this recipe is also delicious with cannelloni beans. 

– 1/2 avocado (smashed)

– 2 tbsp. chia seeds

– Small handful of walnuts (crushed)

Directions

1.  First layer steel cut oats on the bottom of a bowl or mason jar.  Sprinkle chia seeds on top of the oats.  

2. Add a second layer of smashed avocado.

3. For the third layer top with walnuts.  

4. Optional toppings: If you like spice, red pepper flakes & hot sauce are a surprisingly delicious add on to steel cut oats!  If you prefer something sweeter sprinkle in some cinnamon.  

The post Steel Cut Oats Breakfast Blend with lots of Omega 3’s appeared first on Wellness Training Institute.