Shed fat with this super easy, healthy and fast breakfast!

blueberries-largeThere are some days that I find myself rushing around in the morning to get ready and I still have to make my breakfast before I run out the door. I always make my breakfast, no excuses. Sometimes I have to make it super fast so I’m not late to train my wonderful clients at 6 am. Am I the only one that rushes around in the morning?

This is a great way to keep you on track to shedding extra pounds and eating life giving foods.

Well, I thought I would show you what I do to get myself out the door fast and have a healthy breakfast in hand. This breakfast is super easy to make and it’s a great source of fiber, it’s super rich in antioxidants and has loads of fiber.

The main ingredient in this breakfast is raw, organic (if possible) soaked sunflower seeds which have been soaking in water since the night before (8-12 hours).

Sunflower seeds are packed with vitamin E, Vitamin B1, Selenium, Magnesium, and plenty more powerful nutrients. Eat the most nutrient rich foods to give your body maximum energy.

Just a recap on why you soak sunflower seeds. Now the reason you are soaking the sunflower seeds is so your body can maximize absorption of nutrients. Seeds naturally have phytic acid and enzyme inhibitors which block the absorption of certain nutrients and minerals. Once seeds, nuts, legumes, or grains have been soaked in water, the enzyme inhibitors and phytic acid are released and the nutrients are bio available making digestion easier on you body.

Ancient cultures have been soaking and sprouting for centuries to maximize the nutrient value of the food.

Let’s get to the recipe and watch the video to see how quick and easy this is to make:

1/3 Cup Sunflower seeds (soaked or raw) 2/3 cup

1/2 Tbsp Shredded Coconut

½ Tbsp Flaxseed (soaked or raw) 1 Tbsp

1/2 Cup Blueberries (fresh or frozen)

12 gr Protein Powder (Rice/hemp)

Dash Mineral Salt (Sea Salt or Himalayan)

Dash Cinnamon

1 Tbsp Raisins ¼ cup

¼ tsp Vanila extract (optional)

Sweetener (Agave Nectar/Stevia/Raw Honey)

Female Calories: 337 Protein: 23 g Carbs: 35 g Fat: 13 g

Mens Calories: 489 Protein: 31 g Carbs: 59 g Fat: 18 g

The ingredients that are bolded to the right of the ingredient is the different portion for men. The rest of the ingredients are the same.


If you’ve soaked your sunflower seeds, drain enough water to scoop out 1/3 cup (or more, depending on desired serving) of seeds. If not check out this video on how to soak sunflower seeds. Place any extra sunflower seeds in water and store in the refrigerator. Place all ingredients in your bowl including salt, cinnamon and raisins to taste. Add sweetener to taste (your choice—feel free to experiment). Add however much water you want to mix the dry ingredients and seeds together. I like to make it a little soupy, I guesstimate I use about 1/4-1/2 cup water. Mix it all together and it’s ready to eat! You can add green powder to this concoction also.

This quick and easy breakfast is as easy as making oatmeal! The amount that I made satisfied my hunger until late in to the morning.

Enjoy and check out other easy veggie meals.cb20theeasyvegetarianlifestyleebook-final4

Ready, set, go!


Author, Easy Veggie Meal Plans

9 Comments Leave a Comment

Comment by Daniel
2009-09-18 15:07:42

Nice video.

Mine breakfast for the last few weeks has been:

-4 spoons of soaked flax seeds
-4 spoons of soy protein
-frozen blueberries

But I get hungry after 90 minutes of eating this. What do you think, should I add something?

Comment by Kardena Pauza
2009-12-09 23:37:25

Looks like you need more substance. Try the recipe above, it contains more food.

Comment by Paula
2009-09-20 10:01:55

Hi Kardena,

Sounds like a true power breakfast! Just one question though concerning flaxseeds. I’ve read elsewhere that in order for the beneficial nutrients of flaxseeds to be absorbed by our bodies, the seeds would have to be ground to fine meal. Otherwise, due to their small size they’d just go through the diggestive track without releasing the nutrients. What’s your take on this? I suppose the slimy faxseed soaks cannot be ground, or at least they would stick to the grinder and make a mess.

- Thanks.

Comment by antioxidants
2009-09-30 00:43:06

excellent blog post, made me think, thanks

Comment by Kardena Pauza
2009-10-05 00:18:06

Hi Daniel, This sounds great. I suggest eating a little more calories and also you want to eat approximately every 3-4 hours so you won’t need too much more calories. Add more berries and try adding about 4 Tbl of sunflower seeds or almonds in your breakfast. Kardena

Comment by Kardena Pauza
2009-10-05 00:22:31

Hello Paula, This is a great question. Digestion begins in with chewing your food and yes you will break open the flaxseeds by chewing your meal thoroughly. After they are soaked, the seeds are soft enough to chew. You do not need to completely grind flax seeds to a pulp, just break the exterior barrier to allow stomach acids to penetrate the inner seed. Wishing you Wellness, Kardena

Comment by Kardena Pauza
2009-10-05 00:25:06

Yes, soaking seeds is ancient wisdom that has been lost for many years. This ancient tradition has been discovered and is helping people feel amazing. Do your best so you can feel and look your best. Kardena

Comment by healthy
2009-10-05 03:33:50

really good post thanks, made me think.

Comment by Kardena Pauza
2009-10-12 00:58:15

I like to think outside the box of what’s possible. “In the end you either have the results or the reasons why not.” This is a quote I live by. Wishing you Wellness, Kardena

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