Integrative Life-style – 7 Days Meal Plan, Breakfast

Berries are the healthiest fruits—due in part to their plant pigments. They evolved to have bright, contrasting colors to attract fruit-eating critters to help disperse their seeds, and the same molecular characteristics that give berries such vibrant colors may account for some of their antioxidant abilities. Berries are second only to herbs and spices as the most antioxidant-packed food category. As a group, they average nearly 10 times more antioxidants than other fruits and vegetables, and exceed 50 times more than animal-based foods.

Berries offer potential protection against cancer, a boost to the immune system, and a guard for the liver and brain.


                                                       Day 2 – Breakfast

Banana Pancakes
Cooking time: 30 min
Preparation time: 5 min
Ingredients for 10-12 pancakes :1 1/2 cup of whole wheat or spelt flour, 2 teaspoon of baking powder, 1/2 teaspoon of Himalaya salt, 1 tablespoon of egg replacer*, 2 mashed bananas, 1 1/2 cup unseated, unflavoured plant milk, 1 cup sparkling water.
For serving1 cup fresh or frozen blueberries (optional), 1 banana, 2-3 walnuts, 1 teaspoon cinnamon powder.
*Egg replacer is  a mix of 1 teaspoon of grained flax seeds and 2 teaspoons of water, or 1 teaspoon of psyllium and 2 teaspoons of water.
Directions: Mix all the ingredients to obtain a thick creamy composition.
Heat the pancake pan, a non sticky one( we don’t use any type of oil for cooking). It will take cca 2 min for each side of the pancake to be cooked. Make small round pancakes to be easy to flip them on the cooking pan.
For serving 2 cups fresh or frozen blueberries (optional), or 1 banana, 2-3 walnuts, 1 teaspoon cinnamon powder; you can add 2 spoons of dates syrup, too.
Enjoy your day!

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