Breakfasts

The Adrenal Cocktail Smoothie — ½ cup coconut water, ¼ cup fresh orange juice, ½ cup frozen mango, 1 scoop collagen (optional), pinch of sea salt. Blend until smooth. This combination of Vitamin C, potassium, and sodium nourishes adrenal glands often depleted by chronic stress.

Warm Chia Pudding — 3 tbsp chia seeds, 1 cup almond or coconut milk, ½ tsp cinnamon. Top with stewed apples or berries. Heat milk until warm, whisk in chia and cinnamon, let sit 5 minutes to thicken.

Magnesium-Rich Avocado Toast — 1–2 slices GF bread, ½ avocado mashed, 1 tbsp pumpkin seeds, pinch of red pepper flakes or salt. Toast, mash, top.

Blueberry Walnut "Brain" Oats — ½ cup GF oats, 1 cup water or nut milk, ¼ cup blueberries, 1 tbsp crushed walnuts. Cook oats, stir in blueberries, top with walnuts.

Warm Apple & Cinnamon Oats — ½ cup GF oats, 1 cup liquid, ½ chopped apple, 1 tsp cinnamon. Cook together until apple softens and oats are creamy.

The "Green Machine" Smoothie — 1 handful spinach, 1 frozen banana, 1 cup water or almond milk, 1 tbsp nut butter or protein powder. Blend until smooth.

Scrambled Eggs & Spinach — 2 eggs whisked, 1 handful spinach, 1 tsp olive oil or ghee, salt/pepper. Sauté spinach 60 seconds, add eggs, scramble.

Hydrating Fruit Bowl with Walnuts — 1 cup mixed chopped fruit, 2 tbsp raw walnuts. Chop and top.

The Tropical Enzyme Smoothie — ½ cup frozen pineapple, ½ frozen banana, 1 cup coconut milk, squeeze of lime. Blend until creamy.

Celebration Banana Oat Pancakes — 1 ripe banana, 2 eggs, ½ cup GF oats or oat flour, pinch of cinnamon, oil for pan. Mash banana, whisk in eggs and oats, cook 2–3 min per side on a greased skillet.