Weight Loss Episode One - Five Breakfast Recipes
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- Опубліковано 2 лип 2020
- Five Weight Loss Tips in Episode One:
1.) Follow Dr. Greger Daily Dozen List
2.) Keep a food journal for a week, it can be very helpful seeing exactly what you are eating and the amounts
3.) Eat more veggies!
4.) Drink enough water
5.) Keep things simple
More Information about Dr. Greger and the Daily Dozen
nutritionfacts.org
nutritionfacts.org/video/dr-g...
nutritionfacts.org/topics/dai...
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Five Breakfast Recipes from Today's Video
Print the recipes here: www.thejaroudifamily
Carrot Cake Oatmeal
By: The Jaroudi Family
Ingredients:
o ¼ cup steel cut oatmeal cooked (follow instructions on packaging)
o 1 carrot shredded
o 1 cup zucchini shredded
o 1 tsp vanilla extract
o ¼ tsp cinnamon
o ¼ tsp ginger
o ¼ tsp nutmeg
o 1 tbsp molasses
o ¼ cup of raw walnuts or 1-2 tbsp flax meal
Directions:
o After steel cut oatmeal is cooked add in vanilla extract, molasses, spices, and shredded carrot/zucchini
o On low heat, let the carrots and zucchini cook until soft with oatmeal
o Top oatmeal with raw walnuts or flax meal
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Antioxidant Smoothie
By: The Jaroudi Family
Ingredients:
o 2 cups of mixed greens
o 1 banana (frozen)
o 1 medium cooked beet
o 1 cup berries (frozen)
o 1 tsp ginger
o 1 tbsp Flax meal
o ½ cup water (or nondairy milk)
Directions:
o Blend all the ingredients together in a high-speed blender
o If using fresh fruit add in 1 cup of ice cubes!
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Sweet Potato Cauliflower Waffles
By: The Jaroudi Family
Makes 4 waffles
Ingredients:
o 1 cup cooked sweet potato
o 1 cup cauliflower rice (we used frozen)
o ½ cup oat flour (rolled oats pulsed in a high-speed blender)
o ½ cup unsweetened applesauce
o 1 flax egg (1 tbsp flax meal mixed with 3 tbsp water)
o 1 tbsp cinnamon
Directions:
o Make the oat flour (blend 1/2 cup of rolled oats in a high-speed blender)
o Make the flax egg by mixing 1 tbsp flax meal with 3 tbsp water and set aside for 5-10 minutes
o In a bowl mix together sweet potato, cauliflower rice, oat flour, flax egg, applesauce, and cinnamon well
o Add ¼ of the batter to a waffle iron
o Wait until waffle is completely cooked before removing - repeat
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Fruit Bowl Cereal
By: The Jaroudi Family
Ingredients:
o 1 cup pitted cherries
o 1 banana sliced
o ½ cup rolled oats
o ¼ cup raw walnuts or 1 tbsp ground flax meal
o ½ cup of nondairy milk (unsweetened - unflavored)
o 1 tsp - tbsp cinnamon (go light if you are just starting out using cinnamon)
Directions:
o Add all ingredients into a medium size bowl
o Enjoy like cereal!
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Breakfast Casserole
By: The Jaroudi Family
Breakfast Casserole Ingredients:
o About 3 cups hash browns frozen
o 3 cups of chopped veggies (we used baby boy choy, broccoli, red bell pepper)
o Our “Sausage” recipe
o Our Nacho Cheese Sauce recipe
“Sausage” Recipe
Ingredients:
· 1 cup rolled oats
· 1 -15oz can of black beans rinsed and drained
· 2 flax eggs (2 tbsp flax meal mixed with 6 tbsp water mixed and set aside for 15 minutes)
· 1 tbsp white miso (optional)
· 2 tbsp sausage seasoning
Directions:
· Combined all ingredients in a food processor
· Blend until mixture is well incorporate and mixed together
Nacho Cheese Sauce Recipe
Ingredients:
1/2 cup raw cashews
1/4 cup water - *if blender is having trouble double*
1 large piece of roasted red pepper (1/2 cup chopped)
3 Tbsp nutritional yeast
1 tsp miso
1 tsp rice vinegar
2 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp onion powder
Directions:
o Blend together all ingredients in a high-speed blender
Directions:
o Assemble the breakfast casserole in deep oven safe dishware
First layer hash browns, then chopped veggies, crumbled sausage mixture, and covered in nacho cheese sauce.
o Bake at 350 degrees for 10 minutes, then cover with tin foil and bake for an additional 25 minutes.
Optional:
*Swap nacho cheese sauce for any plant-based cheese recipe
*Add red pepper flakes for added heat
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On my UA-cam channel, Jane Day SW, I’m learning to maintain a 175 lbs weight loss by eating plant based. I am loving your channel because you keep it simple and don’t bamboozle me with recipes that have so many ingredients that I will feel overwhelmed and never attempt. I love Dr Gregor too. Drs like him, Neal Barnard and Dr McDougall have changed my life and channels like your’s are enhancing the changes. Thank you so much. At 63 I feel I have another shot at life after battling obesity for many years. Much love Jane (Nottingham England) xx
What an inspiration you are Jane! Congratulations on your journey to your desired health 💗 I too, am in maintenance and optimal health phase after all of my youth and early adult life were quite devastated by obesity. So much love sent your way (from Liverpool, UK) I’ll check out your channel. I went plant based over 20 years ago, it definitely saved my life 🌱🙏💕
Great variety!
This was super helpful! Thanks so much!
Very very different....i love this ...imma start following your channel!
Very Inspiring..Keep up the good work Kid!
That you .I look forward to your new series!
So happy you’re doing this series!
It all looks great. Thanks so much
Love this😁😊😋 thank you
Fabulous recipes Brit! Can’t wait to try!
Thanks so much!
Everything sounds so good, especially the casserole!
Ooh that casserole looks so good! Seriously great ideas! :)
I love the simplicity of it. I thank you for directing us to Dr. Greger’s app and list!
Another tip which I which is i found helpful especially if you are in a situation where someone else buys the food and you can't change what you're eating is to take your normal serving and cut it in half. You can either just take half or put each half on a separate plate put one in the refrigerator and eat the other. After eating you can have the other half if your still hungry but you have to wait at least30 minutes to see if your still hungry. If not you can eat it for another meal or maybe later that night in place of a snack food. This helps you to learn when your hungry and not just upset. Don't give up hope no matter how bad your situation is. I've lost over 100lbs and this is how I started. It's critical to love yourself first and bad situations are not permanent things will change. Big changes can happen sometimes all you have to do is change something small and move the dial just a little bit.
Mmmmm! Fabulous. Very excited to try all of these.
Thank you so much. You are gifted and appreciated.
Excellent video, thank you! I have subscribed.
I have tried 3 of these recipes so far. I made the hash brown casserole for dinner. It was very yummy and filling. I think I will lightly steam the veggies before adding to the casserole. The oat cereal bowl is a great filling breakfast (or lunch), easy and delicious. The one recipe that was not a favorite are the waffles. My waffles never got really done on the inside no matter how long I left them in the waffle iron. I don't care for the taste of the riced cauliflower with sweet potato, but thats ok, we all have different tastes. I think they are a great idea though! I haven't made the oatmeal, but I know I will love it. Same goes for the smoothie, I know I will love it! Thank you again for sharing so many great options!
Love your breakfast ideas, I can't wait for the other meals. Thanks for sharing!
Thank you. This was super informative and helpful. 😊
Amazing recipes! Can't wait to try them! Thank you 👍🏻😁
Thank you for the thoughtful caring video. You are the real deal.
Thank you for the simple and delicious recipes, you are glowing!
You are a Awesome COOK and Teacher
Love your channel ❤️
I really like your positivity!
Thank you for your tips and recipes. Good to have a recap. I look forward to your next talk. 👏🏻💐
Thank you so much for this video. In my weight loss journey I hit a slump, I just couldn’t figure out what to eat. Here you have given me meal options & I feel refreshed and renewed, and armed to face tomorrow with enthusiasm. Thank you again.
Wow these look yum 😋
God bless you! You're awesome!
Going to make the breakfast casserole!
I so appreciate this. I hadn't had a way to really get veggies in. You have it solved.
Your channel has really helped me eat more Whole Foods. I will admit I do have oils from time to time but not as often as I used to and I’ve noticed a change in not only my body but just how I feel. I consciously ask myself now how I can eat more Whole Foods. Thank you!
Thanks 👍👍👍👍
Just started watching your videos, like them. Do you have a cook book?
Thank you Brit! These recipes look great. I love how you snuck in veggies in these breakfast recipes traditionally made with no veggies. You walk the walk! Can't wait to try all of them!
This is so great! I love that you keep things simple and doable. I appreciate the tips and the recipes look fantastic. I can't wait to try them. I have made you vegan sausage and frozen them. I like to break them up and put on top of a baked sweet potato. You are so inspiring. This video is just what I needed and feel encouraged and empowered on my journey. Thank you.
I'm so happy I found you I'm working on how to eat right way to get my weight in order keep more vlogs coming out like this please please please???
Brittany, thank you for this video! I’ve been doing WFPB for 3 1/2 years
Finally made the sweet potatoe waffles and added raisins. Game changer!! 😍
Thank you so much, this is helpful. I will be making your breakfast casserole for dinner tomorrow, so that I can have the leftovers for breakfast the next morning. Thanks again for sharing these recipes and ideas :)
Brittany, thanks for taking the time to put this series of breakfast together. 💐
Thanks for watching Luz!!
I love the daily dozen because it makes it balanced and crowds out the rest of the bad food. I was doing it before I went plant based. I was so stuffed checking off the list I barely ate animal products by default. Ur focusing on what you should eat vs what you shouldnt eat. For me trying to meet everything I eat so much food there is no room for anything else. I also realized I did not eat as many fruits and vegetables as I thought I did. I was not eating greens or whole grains (just white rice and pasta) I have included more greens,and new to me oatmeal and brown rice. I now added green smoothies as per Dr. Goldner (look her up here on youtube!!) and that makes it easier to get all greens, veg, cruciferous and fruit, water and the flax from daily dozen in one drink. Actually with Dr. Goldners smoothie I get above Dr. Gregers amounts which is just extra amazingness. Then I just focus on my beans and whole grains and spices for my other meals. ☺
Hi Brittany, you are very sweet, absolutely adorable! Your weight loss story and recipes are really helpful and inspiring. Thank you for sharing them, loads of love and blessings for you and your family. (Monica)
I really like Dr. Greger - I just got his cookbook and have enjoyed all of the recipes I’ve made! Thanks for the awesome video.
Really enjoy your videos. Thank you for sharing.We love Dr. Greger! We follow his 'daily dozen' as well. I went wfpl, approximately 4 yrs. ago, after a health scare and while my 'happy' 25 yr. marriage was ending. Then about 1 yr. ago, had to go gluten-free. Along with the weight loss, my mental health, hair, nails, skin and inflammation in my joints, all improved. Thank you for sharing your story and your recipes. Keep 'em coming!
Thank you for the recipes, I’m excited to try them and happy to have found you through Chef AJ!😘 Quick question - What is in the sausage seasoning? Thanks again, can’t wait to watch more of your videos!♥️
I made your breakfast patties earlier this week. Made them hamburger size, and have been making the hubs a breakfast sandwich our of it. He still eats eggs...only animal food allowed in the house. With that, the sausage, and bread, the sandwich is huge! He loves it! Hopefully will get him off the eggs soon!
There are studies of diet in different countries that show a distinct correlation between vegetable consumption and BMI. The higher the average vegetable intake, the lower the average BMI. In many countries where people are typically slender, it is normal to eat vegetables at every meal, including breakfast.
All the veggies :)
Hey Britt, love the new pdf files for printing. I have made 3 of the five breakfasts so far. Hubby really likes the waffles. Observation: The Breakfast Casserole “sausage” calls for sausage seasoning however does not contain your really good spice blend recipe. Of course as usual any preferred sausage seasoning will work but yours is so good. Thanks for all the extra help you gave me on making amla capsules.
I really enjoy your recipes! Love that you have included veggies without just adding a side bowl of steamed cabbage. So creative and different 😊
I love this series already!!!!
Wonderful to hear!!
Love that ALL your recipes are so easy and you explain as you go AND give examples you are so AWESOME 👍💯
Thank you. This is very helpful. I am excited to see more! I have been following a primarily WFPB diet since February, but I am really struggling for the weight to come off.
Thanks! One “tip” might be advanced preparation. Having meals and snacks on-hand makes all the difference for me anyway. Thanks again
This is great. Thanks 😊
Thanks for watching Alison!
Wow! This is very helpful! Thank you, Brittany ❤️
So happy you found it helpful Marcelle!
Hi I'm a new subscriber , I am so glad I found you on UA-cam I had a breakdown in December but I'm on the mend I've changed my diet to wholegrain plant based and doing a lot of research on (Wholegrain plant based diet ) and I came a cross you UA-cam channel and I'm glad I did.
I loved everything about this video. Thank you so much!
So happy you liked it Michael!!
Oops! I wasn’t done! Anyway, I tried your steel cut oats recipe this morning, with a minor substitution. I didn’t have zucchini, so I added 1/4 cup mashed Japanese sweet potato with the carrot. Delicious! Thank you for these recipes! I’m planning on trying each one. I’m looking forward to lunch and dinner!
Thank you for having this series I am really looking forward to more episodes. I am new to your channel and tried the oatmeal breakfast cookies this morning. they were really good.I also downloaded dr. Gregers app and I'm looking forward to giving it a try
Happy you are enjoying it Karen!!
These look so good, I can't wait to try them! Thank you Brittany!
Thanks Michelle!!
Hello Brittany, love your you tube channel, i had the same issues as you had, so i did go on the whole food plant based lifestyle too and in 6 months i already lost 10 kilo ,my cholesterol is down 150 points and i feel great, i love this lifestyle and it's no problem at all to keep up, instead of going on a diet that doesn't do much.
keep making films please you are an inspiration
I appreciate your guidance. Could you please give us a tour of your refrigerator, shelf by shelf; your freezer; and your kitchen cabinets. Thanks.
Great tips and menu ideas! Thankyou for sharing! Looking forward to the menu series and helpful tips!Love your channel! Happy 4th!!
Thanks Lisa!!
Thank you for such great breakfast recipes- recipes you gave are much appreciated!! This will make my choices easier. Can hardly wait for lunch & dinner. Your 5 tips are also very easy to follow. Thank you again so much. Gid bless you from grandma Katie in Oregon
So happy its helped you!
These are really unique recipes! I'm excited to try them. Thanks for sharing. I am originally from Pittsburgh, so your references to my home town always make me smile!
Thanks for sharing! What kinds of sauces and dressings were you adding to your simple meals?
Brittany, can you please do a video on Calorie Density examples? Visual examples of Calorie Density are vital, as to NOT be calorie restrictive.
The casserole looked so wonderful that I made it for dinner 👍. I out a little chipotle in the cheese sauce. Hubby had two helpings 😁
Thank you so much for all this information and recipes. I am going to try all of it, needed some ideas. You have inspired me and thank you again.
Thanks Martha!!
Thank you for sharing your recipes!! They sound delicious!
Thanks for watching Judy!
I just made the breakfast casserole and used red and green bell peppers, red onion, and finely chopped kale for the veggies and purple potatoes for the antioxidants in place of white potatoes. I also doubled the cheese sauce recipe. It's delicious! I love that I can use your recipes and not have to modify them to be SOS-free.
Nice video, with good info and things I want to try. I tried the oatmeal, never dreampt I would like it but I do and I didn't have all the spices. I feel good just knowing I'm putting something nutritious in me.....thank you for sharing your recipes n thoughts.
The cold rolled oats w/ fruit is by far is one of my favorites
So easy and so good!
Thank You for all of the recipes! The breakfast casserole will be the first one I make! I think it will be awesome for dinner!! 🥳❤️
Thanks for watching Lula!
❤️ Thank you so much for sharing🥰
Thanks for watching Elena!!
I keep forgetting to go back to the healthy coffee cake recipe to comment, so I'll just do it here. I made it, thinking only plant based eaters would like it. I've made it 3 times so far. OH MY GOSH! Everyone at my ladies Bible study LOVED it! My coworker and boss LOVED it! My boss' wife LOVED it! Only my son didn't like it because he could taste the almond butter. Simple fix. My fourth time making it I will use cashew butter. That's what I use when I make oil free crispy cookies for him. This coffee cake and chocolate nice cream are becoming my go to's for my sweet teeth (not tooth). 5 out of 5 stars for Jaroudi Healthy Coffee Cake!
Thank you!! Great to hear that!!
I love all your videos!
Thank you!!
You always have such great tasting and creative recipes. Can't wait to try these.
Thank you Anna!
Thank you!
Thanks Deb!!
This new series sounds interesting. Looking forward to it!
Thanks for watching!!
I am the same height. It definitely makes a difference being shorter. A small amount of weight equals more roundness. You look great. I love your recipes.. I am 68 and do not take meds. I maintain my blood pressure with diet and being active.
I am also "short". (4' 8") I also am working on keeping my blood pressure in check thru diet and staying active at 60. I am new here to the Jaroudi Family. I like what I have seen so far. Down to earth and good advice.
That casserole! Yes!
So good Betty!
Hello, I just found your channel. I have always struggled being vegan, due to portion size. I have ever been able to to lose weight being vegan. I have always seen people who have and I just couldn't figure it out. I have a question are the recipes you provide, are they all one serving? Thank you and keep up the good work!
Love your videos I have 3 of Dr Gregers books hearing your story on weight lost has helped me a lot I have some health problem I am working on this way of eating has has helped me I am showing so improvement no weight lose let but I am really happy with the way things are going so I thank you a lot ❤️❤️❤️❤️
So happy its helping you!!
looks delicious. What is your "Sausage Seasoning"? I don't see the ingredients listed above. Thanks in advance
Great ideas what is the serving size for the casserole I’m new to this plant base so I looking for things I will eat
Makes 4-5 servings 🥰🥰
Weight loss has never been an issue for me with my medical issues (quite the opposite, in fact). Although your channel focuses on weight loss (actually ALL the WFPB UA-cam channels), I still get a lot of great information and use many of your recipes. I find adding lots of veggies helps up the chance that I absorb at least SOME of the nutrients ;)
Adding in more of the plant based calorie dense foods is great if you are trying to gain weight - nuts, seeds, soy, more starches and beans - can help to add in extra of those items :)
You always make doable recipes and I appreciate it so much. I just need to do grocery shopping.
Thank you Sarah!
@@TheJaroudiFamily
You're very welcome.
Thanks Brittany ♥️🥦🥕🥬🍠
Thanks Cindi!
What do you check on Dr. Gregor’s list when you have a sweet potato or white potato?
I made the breakfast casserole with what I had: tater tots (instead of hash browns), onion, a package of frozen Italian vegetables, mushrooms, and spinach. I made the sausage per the recipe. I made the nacho cheese sauce with sun dried tomatoes instead of roasted red pepper. It took an hour to cook all the frozen veggies, but it turned out oh so delicious, I had two servings. This has to be the best casserole I have ever tasted. Absolutely delicious. Thank you kindly, Britt.
Aw so happy you enjoyed it!!
You look fantastic
The chocolate pudding with bananas would be awesome on those waffles
I really want to try the breakfast casserole but don’t have a food processor. Do you think I could use my vitamins for the sausage?
This is so inspiring and informative. I would also like to know about sausage seasoning. Looking forward to this series. Great for summer fresh vegetables. Would love for this series to expand into the colder months with winter comfort foods.
We really like this sausage seasoning: amzn.to/2ZBDgLE
@@TheJaroudiFamily Just ordered this, thanks for sharing. :)
I'm only starting to look into this way of eating and I'm not quite sure yet where to go. What I do notice is that there are an awful lot of grains that my grocery shop does not carry. And on top of it I'd like to know how you can eat this way without spending a fortune. I watched some of your Dr Gregor meal plan days and I do feel overwhelmed by all these ingredients that I have no idea where to get them or how to pay for that. As I said, I'm at the very start or familiarising myself with this way of eating.
I'm very interested in your breakfast casserole - what is "sausage seasoning"?