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MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way!RECIPES ARCHIVES
Welcome to mind over munch! Being healthy is hard! But this community, which is built around evidence-based mindfulness and nutrition, always prioritizes supporting you in FLUFFY OAT FLOUR PANCAKES RECIPE Substitution Notes. Flour: Obviously, these oat flour pancakes are made with oat flour—either store-bought or homemade from rolled oats. But, this recipe will work just as well with all-purpose flour, or even a whole wheat flour if desired. Milk: You need some liquid in this batter, but any kind will do.Feel free to use a dairy milk, a nondairy milk, or even just water. EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of HOMEMADE DAIRY FREE ICE CREAM 5 WAYS To churn homemade dairy free ice cream & serve: When ready to churn, place frozen ice cream maker bowl into machine. Turn on machine and pour in chilled custard mixture. Churn for about 12-15 minutes, until creamy. Fold crushed peppermint candies into churned ice cream. Serve and enjoy immediately, if desired. HOMEMADE AVOCADO OIL MAYO RECIPE Using an immersion blender, pulse until a thick mayo forms—lifting the blender up and down gently as you pulse to get it nice and fluffed. Enjoy as desired immediately, or store in an airtight container in the fridge for later! Lasts up to 1 week in the fridge. Yields 1 cup homemade avocado oil mayonnaise. Serving: 1Tbsp,Calories: 125kcal
EASY GLUTEN FREE BREAD RECIPE WITHOUT YEAST & NO BREAD This is the most basic and EASY gluten free bread recipe to make—but the taste and texture are out of this world! It’s soft, light, and fluffy, which isn’t always the case for a gluten free bread Best of all, you only need 6 ingredients to make it, but NO yeast and NO breadmachine!
MICROWAVE OMELETTE
In a measuring cup, whisk together eggs, water, salt, and pepper. Spray cooking spray to coat a microwave-safe plate. (I recommend using a plate with a bit of a lip around the edge!) Pour egg mixture onto prepared plate. Add a sprinkle of cheese if desired, or omit to BREATHING TECHNIQUES FOR ANXIETY & STRESS INTENTIONS Breathing Techniques (continued) Intentions 2:1 Breathing Level: Intermediate This one is easy too, but requires a little more focus. 2:1 means the ratio of breathing is 2 counts out, 1 count in. HEALTHY OATMEAL BREAKFAST BARS In a pot over medium heat, add almond butter, honey and coconut oil. Simmer until thickened and integrated, 2-3 minutes. Fold in oats, almond flour, cinnamon, salt, and mix-ins of choice. (I used shredded coconut, pumpkin seeds, and dried blueberries!) Transfer toMIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way!RECIPES ARCHIVES
Welcome to mind over munch! Being healthy is hard! But this community, which is built around evidence-based mindfulness and nutrition, always prioritizes supporting you in FLUFFY OAT FLOUR PANCAKES RECIPE Substitution Notes. Flour: Obviously, these oat flour pancakes are made with oat flour—either store-bought or homemade from rolled oats. But, this recipe will work just as well with all-purpose flour, or even a whole wheat flour if desired. Milk: You need some liquid in this batter, but any kind will do.Feel free to use a dairy milk, a nondairy milk, or even just water. EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of HOMEMADE DAIRY FREE ICE CREAM 5 WAYS To churn homemade dairy free ice cream & serve: When ready to churn, place frozen ice cream maker bowl into machine. Turn on machine and pour in chilled custard mixture. Churn for about 12-15 minutes, until creamy. Fold crushed peppermint candies into churned ice cream. Serve and enjoy immediately, if desired. HOMEMADE AVOCADO OIL MAYO RECIPE Using an immersion blender, pulse until a thick mayo forms—lifting the blender up and down gently as you pulse to get it nice and fluffed. Enjoy as desired immediately, or store in an airtight container in the fridge for later! Lasts up to 1 week in the fridge. Yields 1 cup homemade avocado oil mayonnaise. Serving: 1Tbsp,Calories: 125kcal
EASY GLUTEN FREE BREAD RECIPE WITHOUT YEAST & NO BREAD This is the most basic and EASY gluten free bread recipe to make—but the taste and texture are out of this world! It’s soft, light, and fluffy, which isn’t always the case for a gluten free bread Best of all, you only need 6 ingredients to make it, but NO yeast and NO breadmachine!
MICROWAVE OMELETTE
In a measuring cup, whisk together eggs, water, salt, and pepper. Spray cooking spray to coat a microwave-safe plate. (I recommend using a plate with a bit of a lip around the edge!) Pour egg mixture onto prepared plate. Add a sprinkle of cheese if desired, or omit to BREATHING TECHNIQUES FOR ANXIETY & STRESS INTENTIONS Breathing Techniques (continued) Intentions 2:1 Breathing Level: Intermediate This one is easy too, but requires a little more focus. 2:1 means the ratio of breathing is 2 counts out, 1 count in. HEALTHY OATMEAL BREAKFAST BARS In a pot over medium heat, add almond butter, honey and coconut oil. Simmer until thickened and integrated, 2-3 minutes. Fold in oats, almond flour, cinnamon, salt, and mix-ins of choice. (I used shredded coconut, pumpkin seeds, and dried blueberries!) Transfer to HEALTHY ICED COFFEE DRINKS Healthy Iced Coffee Base. All homemade iced coffee drinks have to start with a tasty brew! The specific type of brew you use will depend on your preferences—in terms of brew strength, taste, and convenience.. For the very easiest, most convenient option, you can just use leftover cold coffee. HIGH FIBER SMOOTHIE RECIPES WITH PRUNE JUICE Here’s a high fiber smoothie with the ultimate trio of digestive super foods: a fresh plum, a few prunes, and some prune juice! Combined with the frozen blueberries, this healthy breakfast smoothie is packed with 5g of fiber per serving. That’s over 13% of EASY GLUTEN FREE BREAD RECIPE WITHOUT YEAST & NO BREAD This is the most basic and EASY gluten free bread recipe to make—but the taste and texture are out of this world! It’s soft, light, and fluffy, which isn’t always the case for a gluten free bread Best of all, you only need 6 ingredients to make it, but NO yeast and NO breadmachine!
MAKE AHEAD KETO BREAKFAST CASSEROLE Preheat oven to 375°F (190°C). In a skillet over medium heat, add a drizzle of oil and sauté onion and garlic. Once transparent, add sausage and cook until browned, 7-10 minutes. Add to a 13x9-inch casserole or baking dish and set aside. In a large bowl, HOMEMADE CHOCOLATE PUDDING WITHOUT CORNSTARCH Instructions. Add flour, sugar, cocoa powder, and salt to a bowl and whisk to combine. Add ½ cup of milk and egg yolks one at a time, whisking to combine after each. Set aside. In a saucepan, add remaining 2½ cups of milk and bring to a simmer over medium-highheat.
AIR FRYER MEATLOAF RECIPE Air Fryer Meatloaf. 1lb ground beef (or ground turkey, or pork) 1 egg, lightly beaten ¼ cup breadcrumbs (can use gluten-free, or ⅔ cup oats) ¾ cup onion, chopped finely 1 small red bell pepper, chopped ½ cup mushrooms, chopped SIMPLE FROZEN SALMON BURGER MEAL Instructions. Heat oil in a skillet* over medium-high heat. Once warm, add frozen salmon burgers and cook 4-5 minutes on each side. While burgers cook, mix together sriracha mayo ingredients. When burgers are done, remove skillet from heat and transfer patties to plates. (You can serve them on their own, on lettuce wraps, on a bun, etc.) HOMEMADE LEMON DROP CANDY RECIPE If you’re a fan of sour hard candies like Warheads, you’ve gotta try this festive lemon drop candy recipe! These goodies are bursting with intense, lemony flavor that’s so-sour-but-so-good—it’ll make your face pucker with joy. And, you only need 2 ingredients to make them: lemons and sugar! HOMEMADE QUINOA TORTILLAS Preheat your skillet to medium heat. Once hot, spray it down well with cooking spray. Add 3–4 Tbsp of batter to the middle of your pan and immediately swirl your pan around to let the batter spread out evenly into a larger tortilla, around 4–5 inches. Allow to cook until the edges begin to lift off pan, about 90 seconds. HOMEMADE BAKED TORTILLA BOWLS FOR HEALTHY TACO SALAD Ditch the standard deep-fried taco salad bowl. Enjoy the crispy crunch you crave with these healthier homemade baked tortilla bowls! YOU get to choose the type of tortilla (whole wheat, gluten free, grain free), and then all you need is an oven and an oven-safe bowl.MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way!RECIPES ARCHIVES
Welcome to mind over munch! Being healthy is hard! But this community, which is built around evidence-based mindfulness and nutrition, always prioritizes supporting you in FLUFFY OAT FLOUR PANCAKES RECIPE Substitution Notes. Flour: Obviously, these oat flour pancakes are made with oat flour—either store-bought or homemade from rolled oats. But, this recipe will work just as well with all-purpose flour, or even a whole wheat flour if desired. Milk: You need some liquid in this batter, but any kind will do.Feel free to use a dairy milk, a nondairy milk, or even just water. EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of HOMEMADE COLD BREW COFFEE CONCENTRATE Pour in coffee grounds and stir to combine. Cover and steep in the fridge for 12-24 hours*. After steeping, strain through a fine mesh sieve, lined with a double layer of coffee filters (or a clean handkerchief, T-shirt, or nut milk bag). Pour in batches as needed, stirring gently to help the liquid strain. 10 HEALTHY CROCKPOT FREEZER MEALS FOR DINNER Instructions. Add all ingredients and broth to your slow cooker, except for chicken and rice. Add the chicken thighs on top, reserve rice for later. Cover and cook over low heat for 6 hours, until chicken is tender. Remove chicken from the cooker, add rice and stirto
HONEY DIJON PORK LOIN ROAST Preheat oven to 375°F (180°C). Season pork loin with salt and pepper. In a bowl, mix Dijon mustard, honey, and tarragon. Set aside. In a large oven-safe pan over medium-high heat, add a bit of oil and sear seasoned pork loin on all sides. (It will take about 4-6 minuteson all 4 sides.)
SIMPLE FROZEN SALMON BURGER MEAL Instructions. Heat oil in a skillet* over medium-high heat. Once warm, add frozen salmon burgers and cook 4-5 minutes on each side. While burgers cook, mix together sriracha mayo ingredients. When burgers are done, remove skillet from heat and transfer patties to plates. (You can serve them on their own, on lettuce wraps, on a bun, etc.) CANNED CHICKEN SALAD WITH GRAPES AND ALMONDS Instructions. Add all ingredients to a large mixing bowl and mix to combine. Serve on top of greens, in a sandwich, or stuff into avocado halves as chicken salad ‘boats!’. Or, package and store for later in an airtight container in the fridge. Yields 6 cups canned chickensalad.
WHOLE30 CHIA SEED PUDDING Whole30 Chia Seed Pudding – Banana & Coconut Chia Seed Pudding! Chia pudding is one of the EASIEST meal prep breakfasts you can make, and it’s loaded with plant-based omega-3s, protein, and fiber.While most chia pudding recipes call for a sweetener of some kind, this Whole30 chia seed pudding breakfast uses all-natural sweetness!MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way!RECIPES ARCHIVES
Welcome to mind over munch! Being healthy is hard! But this community, which is built around evidence-based mindfulness and nutrition, always prioritizes supporting you in FLUFFY OAT FLOUR PANCAKES RECIPE Substitution Notes. Flour: Obviously, these oat flour pancakes are made with oat flour—either store-bought or homemade from rolled oats. But, this recipe will work just as well with all-purpose flour, or even a whole wheat flour if desired. Milk: You need some liquid in this batter, but any kind will do.Feel free to use a dairy milk, a nondairy milk, or even just water. EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of HOMEMADE COLD BREW COFFEE CONCENTRATE Pour in coffee grounds and stir to combine. Cover and steep in the fridge for 12-24 hours*. After steeping, strain through a fine mesh sieve, lined with a double layer of coffee filters (or a clean handkerchief, T-shirt, or nut milk bag). Pour in batches as needed, stirring gently to help the liquid strain. 10 HEALTHY CROCKPOT FREEZER MEALS FOR DINNER Instructions. Add all ingredients and broth to your slow cooker, except for chicken and rice. Add the chicken thighs on top, reserve rice for later. Cover and cook over low heat for 6 hours, until chicken is tender. Remove chicken from the cooker, add rice and stirto
HONEY DIJON PORK LOIN ROAST Preheat oven to 375°F (180°C). Season pork loin with salt and pepper. In a bowl, mix Dijon mustard, honey, and tarragon. Set aside. In a large oven-safe pan over medium-high heat, add a bit of oil and sear seasoned pork loin on all sides. (It will take about 4-6 minuteson all 4 sides.)
SIMPLE FROZEN SALMON BURGER MEAL Instructions. Heat oil in a skillet* over medium-high heat. Once warm, add frozen salmon burgers and cook 4-5 minutes on each side. While burgers cook, mix together sriracha mayo ingredients. When burgers are done, remove skillet from heat and transfer patties to plates. (You can serve them on their own, on lettuce wraps, on a bun, etc.) CANNED CHICKEN SALAD WITH GRAPES AND ALMONDS Instructions. Add all ingredients to a large mixing bowl and mix to combine. Serve on top of greens, in a sandwich, or stuff into avocado halves as chicken salad ‘boats!’. Or, package and store for later in an airtight container in the fridge. Yields 6 cups canned chickensalad.
WHOLE30 CHIA SEED PUDDING Whole30 Chia Seed Pudding – Banana & Coconut Chia Seed Pudding! Chia pudding is one of the EASIEST meal prep breakfasts you can make, and it’s loaded with plant-based omega-3s, protein, and fiber.While most chia pudding recipes call for a sweetener of some kind, this Whole30 chia seed pudding breakfast uses all-natural sweetness! EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of HOMEMADE COLD BREW COFFEE CONCENTRATE Pour in coffee grounds and stir to combine. Cover and steep in the fridge for 12-24 hours*. After steeping, strain through a fine mesh sieve, lined with a double layer of coffee filters (or a clean handkerchief, T-shirt, or nut milk bag). Pour in batches as needed, stirring gently to help the liquid strain.MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way! HIGH FIBER SMOOTHIE RECIPES WITH PRUNE JUICE Here’s a high fiber smoothie with the ultimate trio of digestive super foods: a fresh plum, a few prunes, and some prune juice! Combined with the frozen blueberries, this healthy breakfast smoothie is packed with 5g of fiber per serving. That’s over 13% of HOMEMADE CHOCOLATE PUDDING WITHOUT CORNSTARCH Instructions. Add flour, sugar, cocoa powder, and salt to a bowl and whisk to combine. Add ½ cup of milk and egg yolks one at a time, whisking to combine after each. Set aside. In a saucepan, add remaining 2½ cups of milk and bring to a simmer over medium-highheat.
FLOURLESS OATMEAL BLENDER MUFFINS Preheat oven to 375°F (190°C). Add all ingredients to a blender, except for mix-ins, and blend until a smooth, thick batter forms. Add mix-ins and stir to integrate. (Stir mix-ins right into batter in blender to save a dish!) Transfer batter into a sprayed muffin tin, filling each cavity about ⅔ full. HEALTHY OATMEAL BREAKFAST BARS In a pot over medium heat, add almond butter, honey and coconut oil. Simmer until thickened and integrated, 2-3 minutes. Fold in oats, almond flour, cinnamon, salt, and mix-ins of choice. (I used shredded coconut, pumpkin seeds, and dried blueberries!) Transfer toMICROWAVE OMELETTE
In a measuring cup, whisk together eggs, water, salt, and pepper. Spray cooking spray to coat a microwave-safe plate. (I recommend using a plate with a bit of a lip around the edge!) Pour egg mixture onto prepared plate. Add a sprinkle of cheese if desired, or omit to HIGH PROTEIN CHICKPEA MAC AND CHEESE Easy Mac and Cheese Substitutions Pasta. Use any variety or shape of pasta that you like! I prefer to use a gluten free pasta when I’m making this at home, and chickpea pasta is my top choice for a high protein mac and cheese recipe. HOMEMADE QUINOA TORTILLAS Preheat your skillet to medium heat. Once hot, spray it down well with cooking spray. Add 3–4 Tbsp of batter to the middle of your pan and immediately swirl your pan around to let the batter spread out evenly into a larger tortilla, around 4–5 inches. Allow to cook until the edges begin to lift off pan, about 90 seconds.MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way!RECIPES ARCHIVES
Welcome to mind over munch! Being healthy is hard! But this community, which is built around evidence-based mindfulness and nutrition, always prioritizes supporting you in FLUFFY OAT FLOUR PANCAKES RECIPE Substitution Notes. Flour: Obviously, these oat flour pancakes are made with oat flour—either store-bought or homemade from rolled oats. But, this recipe will work just as well with all-purpose flour, or even a whole wheat flour if desired. Milk: You need some liquid in this batter, but any kind will do.Feel free to use a dairy milk, a nondairy milk, or even just water. 10 HEALTHY CROCKPOT FREEZER MEALS FOR DINNER Instructions. Add all ingredients and broth to your slow cooker, except for chicken and rice. Add the chicken thighs on top, reserve rice for later. Cover and cook over low heat for 6 hours, until chicken is tender. Remove chicken from the cooker, add rice and stirto
EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of SIMPLE FROZEN SALMON BURGER MEAL Instructions. Heat oil in a skillet* over medium-high heat. Once warm, add frozen salmon burgers and cook 4-5 minutes on each side. While burgers cook, mix together sriracha mayo ingredients. When burgers are done, remove skillet from heat and transfer patties to plates. (You can serve them on their own, on lettuce wraps, on a bun, etc.) HONEY DIJON PORK LOIN ROAST Preheat oven to 375°F (180°C). Season pork loin with salt and pepper. In a bowl, mix Dijon mustard, honey, and tarragon. Set aside. In a large oven-safe pan over medium-high heat, add a bit of oil and sear seasoned pork loin on all sides. (It will take about 4-6 minuteson all 4 sides.)
CANNED CHICKEN SALAD WITH GRAPES AND ALMONDS Instructions. Add all ingredients to a large mixing bowl and mix to combine. Serve on top of greens, in a sandwich, or stuff into avocado halves as chicken salad ‘boats!’. Or, package and store for later in an airtight container in the fridge. Yields 6 cups canned chickensalad.
HIGH PROTEIN CHICKPEA MAC AND CHEESE Easy Mac and Cheese Substitutions Pasta. Use any variety or shape of pasta that you like! I prefer to use a gluten free pasta when I’m making this at home, and chickpea pasta is my top choice for a high protein mac and cheese recipe. WHOLE30 CHIA SEED PUDDING Whole30 Chia Seed Pudding – Banana & Coconut Chia Seed Pudding! Chia pudding is one of the EASIEST meal prep breakfasts you can make, and it’s loaded with plant-based omega-3s, protein, and fiber.While most chia pudding recipes call for a sweetener of some kind, this Whole30 chia seed pudding breakfast uses all-natural sweetness!MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way!RECIPES ARCHIVES
Welcome to mind over munch! Being healthy is hard! But this community, which is built around evidence-based mindfulness and nutrition, always prioritizes supporting you in FLUFFY OAT FLOUR PANCAKES RECIPE Substitution Notes. Flour: Obviously, these oat flour pancakes are made with oat flour—either store-bought or homemade from rolled oats. But, this recipe will work just as well with all-purpose flour, or even a whole wheat flour if desired. Milk: You need some liquid in this batter, but any kind will do.Feel free to use a dairy milk, a nondairy milk, or even just water. 10 HEALTHY CROCKPOT FREEZER MEALS FOR DINNER Instructions. Add all ingredients and broth to your slow cooker, except for chicken and rice. Add the chicken thighs on top, reserve rice for later. Cover and cook over low heat for 6 hours, until chicken is tender. Remove chicken from the cooker, add rice and stirto
EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of SIMPLE FROZEN SALMON BURGER MEAL Instructions. Heat oil in a skillet* over medium-high heat. Once warm, add frozen salmon burgers and cook 4-5 minutes on each side. While burgers cook, mix together sriracha mayo ingredients. When burgers are done, remove skillet from heat and transfer patties to plates. (You can serve them on their own, on lettuce wraps, on a bun, etc.) HONEY DIJON PORK LOIN ROAST Preheat oven to 375°F (180°C). Season pork loin with salt and pepper. In a bowl, mix Dijon mustard, honey, and tarragon. Set aside. In a large oven-safe pan over medium-high heat, add a bit of oil and sear seasoned pork loin on all sides. (It will take about 4-6 minuteson all 4 sides.)
CANNED CHICKEN SALAD WITH GRAPES AND ALMONDS Instructions. Add all ingredients to a large mixing bowl and mix to combine. Serve on top of greens, in a sandwich, or stuff into avocado halves as chicken salad ‘boats!’. Or, package and store for later in an airtight container in the fridge. Yields 6 cups canned chickensalad.
HIGH PROTEIN CHICKPEA MAC AND CHEESE Easy Mac and Cheese Substitutions Pasta. Use any variety or shape of pasta that you like! I prefer to use a gluten free pasta when I’m making this at home, and chickpea pasta is my top choice for a high protein mac and cheese recipe. WHOLE30 CHIA SEED PUDDING Whole30 Chia Seed Pudding – Banana & Coconut Chia Seed Pudding! Chia pudding is one of the EASIEST meal prep breakfasts you can make, and it’s loaded with plant-based omega-3s, protein, and fiber.While most chia pudding recipes call for a sweetener of some kind, this Whole30 chia seed pudding breakfast uses all-natural sweetness! HIGH FIBER SMOOTHIE RECIPES WITH PRUNE JUICE Prune Juice Fiber & Nutrition. In all of the high fiber smoothie recipes below, I’m using prune juice for an added fiber boost. Plus, if you’re not a fan of bananas, it’s simple to make prune juice smoothies without banana because the juice adds plenty of wholesome, natural sweetness! Every smoothie could use a liquid component, so why not try some sweet, wholesome, fiber-filled prune juice? HOMEMADE COLD BREW COFFEE CONCENTRATE Pour in coffee grounds and stir to combine. Cover and steep in the fridge for 12-24 hours*. After steeping, strain through a fine mesh sieve, lined with a double layer of coffee filters (or a clean handkerchief, T-shirt, or nut milk bag). Pour in batches as needed, stirring gently to help the liquid strain. HOMEMADE DAIRY FREE ICE CREAM 5 WAYS To churn homemade dairy free ice cream & serve: When ready to churn, place frozen ice cream maker bowl into machine. Turn on machine and pour in chilled custard mixture. Churn for about 12-15 minutes, until creamy. Fold crushed peppermint candies into churned ice cream. Serve and enjoy immediately, if desired.MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way! AIR FRYER MEATLOAF RECIPE Air Fryer Meatloaf. 1lb ground beef (or ground turkey, or pork) 1 egg, lightly beaten ¼ cup breadcrumbs (can use gluten-free, or ⅔ cup oats) ¾ cup onion, chopped finely 1 small red bell pepper, chopped ½ cup mushrooms, chopped HOMEMADE CHOCOLATE PUDDING WITHOUT CORNSTARCH Instructions. Add flour, sugar, cocoa powder, and salt to a bowl and whisk to combine. Add ½ cup of milk and egg yolks one at a time, whisking to combine after each. Set aside. In a saucepan, add remaining 2½ cups of milk and bring to a simmer over medium-highheat.
HIGH PROTEIN CHICKPEA MAC AND CHEESE Easy Mac and Cheese Substitutions Pasta. Use any variety or shape of pasta that you like! I prefer to use a gluten free pasta when I’m making this at home, and chickpea pasta is my top choice for a high protein mac and cheese recipe. HEALTHY OATMEAL BREAKFAST BARS In a pot over medium heat, add almond butter, honey and coconut oil. Simmer until thickened and integrated, 2-3 minutes. Fold in oats, almond flour, cinnamon, salt, and mix-ins of choice. (I used shredded coconut, pumpkin seeds, and dried blueberries!) Transfer toMICROWAVE OMELETTE
In a measuring cup, whisk together eggs, water, salt, and pepper. Spray cooking spray to coat a microwave-safe plate. (I recommend using a plate with a bit of a lip around the edge!) Pour egg mixture onto prepared plate. Add a sprinkle of cheese if desired, or omit to HOMEMADE QUINOA TORTILLAS Preheat your skillet to medium heat. Once hot, spray it down well with cooking spray. Add 3–4 Tbsp of batter to the middle of your pan and immediately swirl your pan around to let the batter spread out evenly into a larger tortilla, around 4–5 inches. Allow to cook until the edges begin to lift off pan, about 90 seconds.MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way!RECIPES ARCHIVES
Welcome to mind over munch! Being healthy is hard! But this community, which is built around evidence-based mindfulness and nutrition, always prioritizes supporting you in EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of FLUFFY OAT FLOUR PANCAKES RECIPE Substitution Notes. Flour: Obviously, these oat flour pancakes are made with oat flour—either store-bought or homemade from rolled oats. But, this recipe will work just as well with all-purpose flour, or even a whole wheat flour if desired. Milk: You need some liquid in this batter, but any kind will do.Feel free to use a dairy milk, a nondairy milk, or even just water. HIGH FIBER SMOOTHIE RECIPES WITH PRUNE JUICE Prune Juice Fiber & Nutrition. In all of the high fiber smoothie recipes below, I’m using prune juice for an added fiber boost. Plus, if you’re not a fan of bananas, it’s simple to make prune juice smoothies without banana because the juice adds plenty of wholesome, natural sweetness! Every smoothie could use a liquid component, so why not try some sweet, wholesome, fiber-filled prune juice? HOMEMADE DAIRY FREE ICE CREAM 5 WAYS To churn homemade dairy free ice cream & serve: When ready to churn, place frozen ice cream maker bowl into machine. Turn on machine and pour in chilled custard mixture. Churn for about 12-15 minutes, until creamy. Fold crushed peppermint candies into churned ice cream. Serve and enjoy immediately, if desired.MICROWAVE OMELETTE
In a measuring cup, whisk together eggs, water, salt, and pepper. Spray cooking spray to coat a microwave-safe plate. (I recommend using a plate with a bit of a lip around the edge!) Pour egg mixture onto prepared plate. Add a sprinkle of cheese if desired, or omit to HONEY DIJON PORK LOIN ROAST Preheat oven to 375°F (180°C). Season pork loin with salt and pepper. In a bowl, mix Dijon mustard, honey, and tarragon. Set aside. In a large oven-safe pan over medium-high heat, add a bit of oil and sear seasoned pork loin on all sides. (It will take about 4-6 minuteson all 4 sides.)
LOW CARB BROWNIES MADE WITH ALMOND FLOUR Instructions. Preheat oven to 350°F (180°C). Mix dry ingredients in one bowl, and mix wet ingredients in a separate bowl. Combine dry and wet mixtures. Transfer to an 8×8-inch pan, or a brownie bites silicone mold. Bake 20 to 30 minutes, depending on the kind of pan or mold you use, until a toothpick comes out clean. CANNED CHICKEN SALAD WITH GRAPES AND ALMONDS Instructions. Add all ingredients to a large mixing bowl and mix to combine. Serve on top of greens, in a sandwich, or stuff into avocado halves as chicken salad ‘boats!’. Or, package and store for later in an airtight container in the fridge. Yields 6 cups canned chickensalad.
MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way!RECIPES ARCHIVES
Welcome to mind over munch! Being healthy is hard! But this community, which is built around evidence-based mindfulness and nutrition, always prioritizes supporting you in EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of FLUFFY OAT FLOUR PANCAKES RECIPE Substitution Notes. Flour: Obviously, these oat flour pancakes are made with oat flour—either store-bought or homemade from rolled oats. But, this recipe will work just as well with all-purpose flour, or even a whole wheat flour if desired. Milk: You need some liquid in this batter, but any kind will do.Feel free to use a dairy milk, a nondairy milk, or even just water. HIGH FIBER SMOOTHIE RECIPES WITH PRUNE JUICE Prune Juice Fiber & Nutrition. In all of the high fiber smoothie recipes below, I’m using prune juice for an added fiber boost. Plus, if you’re not a fan of bananas, it’s simple to make prune juice smoothies without banana because the juice adds plenty of wholesome, natural sweetness! Every smoothie could use a liquid component, so why not try some sweet, wholesome, fiber-filled prune juice? HOMEMADE DAIRY FREE ICE CREAM 5 WAYS To churn homemade dairy free ice cream & serve: When ready to churn, place frozen ice cream maker bowl into machine. Turn on machine and pour in chilled custard mixture. Churn for about 12-15 minutes, until creamy. Fold crushed peppermint candies into churned ice cream. Serve and enjoy immediately, if desired.MICROWAVE OMELETTE
In a measuring cup, whisk together eggs, water, salt, and pepper. Spray cooking spray to coat a microwave-safe plate. (I recommend using a plate with a bit of a lip around the edge!) Pour egg mixture onto prepared plate. Add a sprinkle of cheese if desired, or omit to HONEY DIJON PORK LOIN ROAST Preheat oven to 375°F (180°C). Season pork loin with salt and pepper. In a bowl, mix Dijon mustard, honey, and tarragon. Set aside. In a large oven-safe pan over medium-high heat, add a bit of oil and sear seasoned pork loin on all sides. (It will take about 4-6 minuteson all 4 sides.)
LOW CARB BROWNIES MADE WITH ALMOND FLOUR Instructions. Preheat oven to 350°F (180°C). Mix dry ingredients in one bowl, and mix wet ingredients in a separate bowl. Combine dry and wet mixtures. Transfer to an 8×8-inch pan, or a brownie bites silicone mold. Bake 20 to 30 minutes, depending on the kind of pan or mold you use, until a toothpick comes out clean. CANNED CHICKEN SALAD WITH GRAPES AND ALMONDS Instructions. Add all ingredients to a large mixing bowl and mix to combine. Serve on top of greens, in a sandwich, or stuff into avocado halves as chicken salad ‘boats!’. Or, package and store for later in an airtight container in the fridge. Yields 6 cups canned chickensalad.
EASY GLUTEN FREE BREAD RECIPE WITHOUT YEAST & NO BREAD This is the most basic and EASY gluten free bread recipe to make—but the taste and texture are out of this world! It’s soft, light, and fluffy, which isn’t always the case for a gluten free bread Best of all, you only need 6 ingredients to make it, but NO yeast and NO breadmachine!
HOMEMADE AVOCADO OIL MAYO RECIPE Using an immersion blender, pulse until a thick mayo forms—lifting the blender up and down gently as you pulse to get it nice and fluffed. Enjoy as desired immediately, or store in an airtight container in the fridge for later! Lasts up to 1 week in the fridge. Yields 1 cup homemade avocado oil mayonnaise. Serving: 1Tbsp,Calories: 125kcal
3 GLUTEN FREE BREAD RECIPES: CLASSIC, OAT & LOW CARB Line a 9×5-inch loaf pan with foil and spray with cooking spray. In a bowl, whisk together oat flour, baking powder, baking soda, and salt. In a separate bowl, beat rolled oats, yogurt, oil, egg, and honey until well-combined. Add milk and stir to integrate. Add dry mixtureinto the wet to
MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way! HOMEMADE CHOCOLATE PUDDING WITHOUT CORNSTARCH Instructions. Add flour, sugar, cocoa powder, and salt to a bowl and whisk to combine. Add ½ cup of milk and egg yolks one at a time, whisking to combine after each. Set aside. In a saucepan, add remaining 2½ cups of milk and bring to a simmer over medium-highheat.
HIGH PROTEIN CHICKPEA MAC AND CHEESE Easy Mac and Cheese Substitutions Pasta. Use any variety or shape of pasta that you like! I prefer to use a gluten free pasta when I’m making this at home, and chickpea pasta is my top choice for a high protein mac and cheese recipe. HOMEMADE BAKED TORTILLA BOWLS FOR HEALTHY TACO SALAD Ditch the standard deep-fried taco salad bowl. Enjoy the crispy crunch you crave with these healthier homemade baked tortilla bowls! YOU get to choose the type of tortilla (whole wheat, gluten free, grain free), and then all you need is an oven and an oven-safe bowl. HOW TO FREEZE SANDWICHES FOR LUNCH Option #2: Wrap individual sandwiches with plastic/foil before storing together in a large freezer-safe bag, original bread loaf bag, or airtight storage container. Refrigerate for 2-3 days, or freeze for up to 2-3 months. When ready to eat, thaw out freezer sandwich overnightin the fridge.
WHOLE30 CHIA SEED PUDDING Whole30 Chia Seed Pudding – Banana & Coconut Chia Seed Pudding! Chia pudding is one of the EASIEST meal prep breakfasts you can make, and it’s loaded with plant-based omega-3s, protein, and fiber.While most chia pudding recipes call for a sweetener of some kind, this Whole30 chia seed pudding breakfast uses all-natural sweetness! WILD CAUGHT SALMON VS FARM RAISED: PROS AND CONS Wild Caught Salmon vs Farm Raised: Nutrition. The main difference: wild caught salmon is lower in calories and total fat than farm raised. On average, a 4-oz wild caught salmon filet contains 160-170 calories and 7-8 grams of fat. In the same portion of farm raised salmon, there are around 220-230 calories and 14-16 grams of fat.MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way!RECIPES ARCHIVES
Welcome to mind over munch! Being healthy is hard! But this community, which is built around evidence-based mindfulness and nutrition, always prioritizes supporting you in EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of FLUFFY OAT FLOUR PANCAKES RECIPE Substitution Notes. Flour: Obviously, these oat flour pancakes are made with oat flour—either store-bought or homemade from rolled oats. But, this recipe will work just as well with all-purpose flour, or even a whole wheat flour if desired. Milk: You need some liquid in this batter, but any kind will do.Feel free to use a dairy milk, a nondairy milk, or even just water. HIGH FIBER SMOOTHIE RECIPES WITH PRUNE JUICE Prune Juice Fiber & Nutrition. In all of the high fiber smoothie recipes below, I’m using prune juice for an added fiber boost. Plus, if you’re not a fan of bananas, it’s simple to make prune juice smoothies without banana because the juice adds plenty of wholesome, natural sweetness! Every smoothie could use a liquid component, so why not try some sweet, wholesome, fiber-filled prune juice? HOMEMADE DAIRY FREE ICE CREAM 5 WAYS To churn homemade dairy free ice cream & serve: When ready to churn, place frozen ice cream maker bowl into machine. Turn on machine and pour in chilled custard mixture. Churn for about 12-15 minutes, until creamy. Fold crushed peppermint candies into churned ice cream. Serve and enjoy immediately, if desired.MICROWAVE OMELETTE
In a measuring cup, whisk together eggs, water, salt, and pepper. Spray cooking spray to coat a microwave-safe plate. (I recommend using a plate with a bit of a lip around the edge!) Pour egg mixture onto prepared plate. Add a sprinkle of cheese if desired, or omit to HONEY DIJON PORK LOIN ROAST Preheat oven to 375°F (180°C). Season pork loin with salt and pepper. In a bowl, mix Dijon mustard, honey, and tarragon. Set aside. In a large oven-safe pan over medium-high heat, add a bit of oil and sear seasoned pork loin on all sides. (It will take about 4-6 minuteson all 4 sides.)
LOW CARB BROWNIES MADE WITH ALMOND FLOUR Instructions. Preheat oven to 350°F (180°C). Mix dry ingredients in one bowl, and mix wet ingredients in a separate bowl. Combine dry and wet mixtures. Transfer to an 8×8-inch pan, or a brownie bites silicone mold. Bake 20 to 30 minutes, depending on the kind of pan or mold you use, until a toothpick comes out clean. CANNED CHICKEN SALAD WITH GRAPES AND ALMONDS Instructions. Add all ingredients to a large mixing bowl and mix to combine. Serve on top of greens, in a sandwich, or stuff into avocado halves as chicken salad ‘boats!’. Or, package and store for later in an airtight container in the fridge. Yields 6 cups canned chickensalad.
MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way!RECIPES ARCHIVES
Welcome to mind over munch! Being healthy is hard! But this community, which is built around evidence-based mindfulness and nutrition, always prioritizes supporting you in EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of FLUFFY OAT FLOUR PANCAKES RECIPE Substitution Notes. Flour: Obviously, these oat flour pancakes are made with oat flour—either store-bought or homemade from rolled oats. But, this recipe will work just as well with all-purpose flour, or even a whole wheat flour if desired. Milk: You need some liquid in this batter, but any kind will do.Feel free to use a dairy milk, a nondairy milk, or even just water. HIGH FIBER SMOOTHIE RECIPES WITH PRUNE JUICE Prune Juice Fiber & Nutrition. In all of the high fiber smoothie recipes below, I’m using prune juice for an added fiber boost. Plus, if you’re not a fan of bananas, it’s simple to make prune juice smoothies without banana because the juice adds plenty of wholesome, natural sweetness! Every smoothie could use a liquid component, so why not try some sweet, wholesome, fiber-filled prune juice? HOMEMADE DAIRY FREE ICE CREAM 5 WAYS To churn homemade dairy free ice cream & serve: When ready to churn, place frozen ice cream maker bowl into machine. Turn on machine and pour in chilled custard mixture. Churn for about 12-15 minutes, until creamy. Fold crushed peppermint candies into churned ice cream. Serve and enjoy immediately, if desired.MICROWAVE OMELETTE
In a measuring cup, whisk together eggs, water, salt, and pepper. Spray cooking spray to coat a microwave-safe plate. (I recommend using a plate with a bit of a lip around the edge!) Pour egg mixture onto prepared plate. Add a sprinkle of cheese if desired, or omit to HONEY DIJON PORK LOIN ROAST Preheat oven to 375°F (180°C). Season pork loin with salt and pepper. In a bowl, mix Dijon mustard, honey, and tarragon. Set aside. In a large oven-safe pan over medium-high heat, add a bit of oil and sear seasoned pork loin on all sides. (It will take about 4-6 minuteson all 4 sides.)
LOW CARB BROWNIES MADE WITH ALMOND FLOUR Instructions. Preheat oven to 350°F (180°C). Mix dry ingredients in one bowl, and mix wet ingredients in a separate bowl. Combine dry and wet mixtures. Transfer to an 8×8-inch pan, or a brownie bites silicone mold. Bake 20 to 30 minutes, depending on the kind of pan or mold you use, until a toothpick comes out clean. CANNED CHICKEN SALAD WITH GRAPES AND ALMONDS Instructions. Add all ingredients to a large mixing bowl and mix to combine. Serve on top of greens, in a sandwich, or stuff into avocado halves as chicken salad ‘boats!’. Or, package and store for later in an airtight container in the fridge. Yields 6 cups canned chickensalad.
EASY GLUTEN FREE BREAD RECIPE WITHOUT YEAST & NO BREAD This is the most basic and EASY gluten free bread recipe to make—but the taste and texture are out of this world! It’s soft, light, and fluffy, which isn’t always the case for a gluten free bread Best of all, you only need 6 ingredients to make it, but NO yeast and NO breadmachine!
HOMEMADE AVOCADO OIL MAYO RECIPE Using an immersion blender, pulse until a thick mayo forms—lifting the blender up and down gently as you pulse to get it nice and fluffed. Enjoy as desired immediately, or store in an airtight container in the fridge for later! Lasts up to 1 week in the fridge. Yields 1 cup homemade avocado oil mayonnaise. Serving: 1Tbsp,Calories: 125kcal
3 GLUTEN FREE BREAD RECIPES: CLASSIC, OAT & LOW CARB Line a 9×5-inch loaf pan with foil and spray with cooking spray. In a bowl, whisk together oat flour, baking powder, baking soda, and salt. In a separate bowl, beat rolled oats, yogurt, oil, egg, and honey until well-combined. Add milk and stir to integrate. Add dry mixtureinto the wet to
MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way! HOMEMADE CHOCOLATE PUDDING WITHOUT CORNSTARCH Instructions. Add flour, sugar, cocoa powder, and salt to a bowl and whisk to combine. Add ½ cup of milk and egg yolks one at a time, whisking to combine after each. Set aside. In a saucepan, add remaining 2½ cups of milk and bring to a simmer over medium-highheat.
HIGH PROTEIN CHICKPEA MAC AND CHEESE Easy Mac and Cheese Substitutions Pasta. Use any variety or shape of pasta that you like! I prefer to use a gluten free pasta when I’m making this at home, and chickpea pasta is my top choice for a high protein mac and cheese recipe. HOMEMADE BAKED TORTILLA BOWLS FOR HEALTHY TACO SALAD Ditch the standard deep-fried taco salad bowl. Enjoy the crispy crunch you crave with these healthier homemade baked tortilla bowls! YOU get to choose the type of tortilla (whole wheat, gluten free, grain free), and then all you need is an oven and an oven-safe bowl. HOW TO FREEZE SANDWICHES FOR LUNCH Option #2: Wrap individual sandwiches with plastic/foil before storing together in a large freezer-safe bag, original bread loaf bag, or airtight storage container. Refrigerate for 2-3 days, or freeze for up to 2-3 months. When ready to eat, thaw out freezer sandwich overnightin the fridge.
WHOLE30 CHIA SEED PUDDING Whole30 Chia Seed Pudding – Banana & Coconut Chia Seed Pudding! Chia pudding is one of the EASIEST meal prep breakfasts you can make, and it’s loaded with plant-based omega-3s, protein, and fiber.While most chia pudding recipes call for a sweetener of some kind, this Whole30 chia seed pudding breakfast uses all-natural sweetness! WILD CAUGHT SALMON VS FARM RAISED: PROS AND CONS Wild Caught Salmon vs Farm Raised: Nutrition. The main difference: wild caught salmon is lower in calories and total fat than farm raised. On average, a 4-oz wild caught salmon filet contains 160-170 calories and 7-8 grams of fat. In the same portion of farm raised salmon, there are around 220-230 calories and 14-16 grams of fat.MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way!RECIPES ARCHIVES
Welcome to mind over munch! Being healthy is hard! But this community, which is built around evidence-based mindfulness and nutrition, always prioritizes supporting you in EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of FLUFFY OAT FLOUR PANCAKES RECIPE Substitution Notes. Flour: Obviously, these oat flour pancakes are made with oat flour—either store-bought or homemade from rolled oats. But, this recipe will work just as well with all-purpose flour, or even a whole wheat flour if desired. Milk: You need some liquid in this batter, but any kind will do.Feel free to use a dairy milk, a nondairy milk, or even just water. HIGH FIBER SMOOTHIE RECIPES WITH PRUNE JUICE Prune Juice Fiber & Nutrition. In all of the high fiber smoothie recipes below, I’m using prune juice for an added fiber boost. Plus, if you’re not a fan of bananas, it’s simple to make prune juice smoothies without banana because the juice adds plenty of wholesome, natural sweetness! Every smoothie could use a liquid component, so why not try some sweet, wholesome, fiber-filled prune juice? HOMEMADE DAIRY FREE ICE CREAM 5 WAYS To churn homemade dairy free ice cream & serve: When ready to churn, place frozen ice cream maker bowl into machine. Turn on machine and pour in chilled custard mixture. Churn for about 12-15 minutes, until creamy. Fold crushed peppermint candies into churned ice cream. Serve and enjoy immediately, if desired.MICROWAVE OMELETTE
In a measuring cup, whisk together eggs, water, salt, and pepper. Spray cooking spray to coat a microwave-safe plate. (I recommend using a plate with a bit of a lip around the edge!) Pour egg mixture onto prepared plate. Add a sprinkle of cheese if desired, or omit to HONEY DIJON PORK LOIN ROAST Preheat oven to 375°F (180°C). Season pork loin with salt and pepper. In a bowl, mix Dijon mustard, honey, and tarragon. Set aside. In a large oven-safe pan over medium-high heat, add a bit of oil and sear seasoned pork loin on all sides. (It will take about 4-6 minuteson all 4 sides.)
LOW CARB BROWNIES MADE WITH ALMOND FLOUR Instructions. Preheat oven to 350°F (180°C). Mix dry ingredients in one bowl, and mix wet ingredients in a separate bowl. Combine dry and wet mixtures. Transfer to an 8×8-inch pan, or a brownie bites silicone mold. Bake 20 to 30 minutes, depending on the kind of pan or mold you use, until a toothpick comes out clean. CANNED CHICKEN SALAD WITH GRAPES AND ALMONDS Instructions. Add all ingredients to a large mixing bowl and mix to combine. Serve on top of greens, in a sandwich, or stuff into avocado halves as chicken salad ‘boats!’. Or, package and store for later in an airtight container in the fridge. Yields 6 cups canned chickensalad.
MIND OVER MUNCH
Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way!RECIPES ARCHIVES
Welcome to mind over munch! Being healthy is hard! But this community, which is built around evidence-based mindfulness and nutrition, always prioritizes supporting you in EASY HEALTHY RECIPES WITH 3 INGREDIENTS OR LESS! Oats + Bananas + Almond Milk. Just about as simple as Shake ‘N Pour pancake mix, but made with nutritious, fuel-filled ingredients! These easy blend ‘n pour pancakes are light, fluffy, and require no added sweeteners. I like to add a bit of cinnamon to the batter, and, of FLUFFY OAT FLOUR PANCAKES RECIPE Substitution Notes. Flour: Obviously, these oat flour pancakes are made with oat flour—either store-bought or homemade from rolled oats. But, this recipe will work just as well with all-purpose flour, or even a whole wheat flour if desired. Milk: You need some liquid in this batter, but any kind will do.Feel free to use a dairy milk, a nondairy milk, or even just water. HIGH FIBER SMOOTHIE RECIPES WITH PRUNE JUICE Prune Juice Fiber & Nutrition. In all of the high fiber smoothie recipes below, I’m using prune juice for an added fiber boost. Plus, if you’re not a fan of bananas, it’s simple to make prune juice smoothies without banana because the juice adds plenty of wholesome, natural sweetness! Every smoothie could use a liquid component, so why not try some sweet, wholesome, fiber-filled prune juice? HOMEMADE DAIRY FREE ICE CREAM 5 WAYS To churn homemade dairy free ice cream & serve: When ready to churn, place frozen ice cream maker bowl into machine. Turn on machine and pour in chilled custard mixture. Churn for about 12-15 minutes, until creamy. Fold crushed peppermint candies into churned ice cream. Serve and enjoy immediately, if desired.MICROWAVE OMELETTE
In a measuring cup, whisk together eggs, water, salt, and pepper. Spray cooking spray to coat a microwave-safe plate. (I recommend using a plate with a bit of a lip around the edge!) Pour egg mixture onto prepared plate. Add a sprinkle of cheese if desired, or omit to HONEY DIJON PORK LOIN ROAST Preheat oven to 375°F (180°C). Season pork loin with salt and pepper. In a bowl, mix Dijon mustard, honey, and tarragon. Set aside. In a large oven-safe pan over medium-high heat, add a bit of oil and sear seasoned pork loin on all sides. (It will take about 4-6 minuteson all 4 sides.)
LOW CARB BROWNIES MADE WITH ALMOND FLOUR Instructions. Preheat oven to 350°F (180°C). Mix dry ingredients in one bowl, and mix wet ingredients in a separate bowl. Combine dry and wet mixtures. Transfer to an 8×8-inch pan, or a brownie bites silicone mold. Bake 20 to 30 minutes, depending on the kind of pan or mold you use, until a toothpick comes out clean. CANNED CHICKEN SALAD WITH GRAPES AND ALMONDS Instructions. Add all ingredients to a large mixing bowl and mix to combine. Serve on top of greens, in a sandwich, or stuff into avocado halves as chicken salad ‘boats!’. Or, package and store for later in an airtight container in the fridge. Yields 6 cups canned chickensalad.
EASY GLUTEN FREE BREAD RECIPE WITHOUT YEAST & NO BREAD This is the most basic and EASY gluten free bread recipe to make—but the taste and texture are out of this world! It’s soft, light, and fluffy, which isn’t always the case for a gluten free bread Best of all, you only need 6 ingredients to make it, but NO yeast and NO breadmachine!
HOMEMADE AVOCADO OIL MAYO RECIPE Using an immersion blender, pulse until a thick mayo forms—lifting the blender up and down gently as you pulse to get it nice and fluffed. Enjoy as desired immediately, or store in an airtight container in the fridge for later! Lasts up to 1 week in the fridge. Yields 1 cup homemade avocado oil mayonnaise. Serving: 1Tbsp,Calories: 125kcal
3 GLUTEN FREE BREAD RECIPES: CLASSIC, OAT & LOW CARB Line a 9×5-inch loaf pan with foil and spray with cooking spray. In a bowl, whisk together oat flour, baking powder, baking soda, and salt. In a separate bowl, beat rolled oats, yogurt, oil, egg, and honey until well-combined. Add milk and stir to integrate. Add dry mixtureinto the wet to
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Being healthy is hard! But Mind Over Munch is built around evidence-based mindfulness and nutrition, and we always prioritize supporting you in a compassionate and meaningful way! HOMEMADE CHOCOLATE PUDDING WITHOUT CORNSTARCH Instructions. Add flour, sugar, cocoa powder, and salt to a bowl and whisk to combine. Add ½ cup of milk and egg yolks one at a time, whisking to combine after each. Set aside. In a saucepan, add remaining 2½ cups of milk and bring to a simmer over medium-highheat.
HIGH PROTEIN CHICKPEA MAC AND CHEESE Easy Mac and Cheese Substitutions Pasta. Use any variety or shape of pasta that you like! I prefer to use a gluten free pasta when I’m making this at home, and chickpea pasta is my top choice for a high protein mac and cheese recipe. HOMEMADE BAKED TORTILLA BOWLS FOR HEALTHY TACO SALAD Ditch the standard deep-fried taco salad bowl. Enjoy the crispy crunch you crave with these healthier homemade baked tortilla bowls! YOU get to choose the type of tortilla (whole wheat, gluten free, grain free), and then all you need is an oven and an oven-safe bowl. HOW TO FREEZE SANDWICHES FOR LUNCH Option #2: Wrap individual sandwiches with plastic/foil before storing together in a large freezer-safe bag, original bread loaf bag, or airtight storage container. Refrigerate for 2-3 days, or freeze for up to 2-3 months. When ready to eat, thaw out freezer sandwich overnightin the fridge.
WHOLE30 CHIA SEED PUDDING Whole30 Chia Seed Pudding – Banana & Coconut Chia Seed Pudding! Chia pudding is one of the EASIEST meal prep breakfasts you can make, and it’s loaded with plant-based omega-3s, protein, and fiber.While most chia pudding recipes call for a sweetener of some kind, this Whole30 chia seed pudding breakfast uses all-natural sweetness! WILD CAUGHT SALMON VS FARM RAISED: PROS AND CONS Wild Caught Salmon vs Farm Raised: Nutrition. The main difference: wild caught salmon is lower in calories and total fat than farm raised. On average, a 4-oz wild caught salmon filet contains 160-170 calories and 7-8 grams of fat. In the same portion of farm raised salmon, there are around 220-230 calories and 14-16 grams of fat. Consumer Privacy Information We and our advertising partners collect personal information (such as the cookies stored on your browser, the advertising identifier on your mobile device, or the IP address of your device) when you visit our site. We, and our partners, use this information to tailor and deliver ads to you on our site, or to help tailor ads to you when you visit others' sites. To tailor ads that may be more relevant to you, we and/or our partners may share the information we collect with thirdparties.
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