Friend, in 10 minutes make this nutrient packed breakfast to feel energized all day – from Stephanie Spencer

Hello friend,

Do you ever feel like it’s time to change something about your daily eating habits because you just aren’t feeling right lately?

Many of us are intrigued after hearing about Whole Food Plant-Based (WFPB) nutrition, but may be hesitant to completely cut out meat and dairy, and fear that our family may not be open to this lifestyle change.

However, if you are ready to take steps to improve your health, I have found that it is much more doable to start by simply trying one Plant-Based dish.

My favorite WFPB starter recipe is my Morning Energy Smoothie.

It is packed with:

·        Fiber and lignans to optimize gut health, suppress cancer cells, lower cholesterol, and fight hunger (oat & flaxseed)

·        Omega 3 fatty acids and antioxidants which counteract inflammation (berries and flax)

·        Nitric oxide to heal arterial lining for optimal heart health (leafy greens)

·        DNA repairing, cancer-suppressing sulforaphane (broccoli sprouts)

At the beginning of my Plant-Based journey, I was amazed at how good I felt every day after I started eating this smoothie for breakfast.

Instead of focusing on avoiding, it’s much more effective to choose new nourishing dishes that we love. Then it’s easier to let go of foods that aren’t helping us after we have the skills to make health-promoting whole foods on a regular basis that keep us full and energetic.


Morning Energy Smoothie

1/4 cup broccoli sprouts*

1 cup baby kale or other leafy greens

1 1/2 TBSP flax seeds

handful uncooked steel-cut oats

½  cup frozen strawberries

½  cup frozen raspberries

½ cup frozen peaches

1-2 dates for added sweetness if needed

Unsweetened almond milk

fresh lemon juice to taste

​*Stephanie sells these at Central AR Farmer’s Markets and online at Arkansas Local Food Network (Natural State Microgreens) for weekly pick up in Little Rock, AR. You can also sprout your own!  But if you don’t have broccoli sprouts,  just add more leafy greens.​

Combine first 3 ingredients in a smoothie maker (I use a Nutribullet) or blender with about 1 inch of almond milk.  Blend to combine. Add remaining ingredients, adding more almond milk as needed to obtain desired consistency.  Enjoy with toasted sprouted grain bread with jelly or nut butter.

Contains 16 Gm of fiber with sprouted grain toast-this is more fiber than the average American gets in an entire day! Think you’ll still be hungry?  Have TWO slices of sprouted grain toast for 20 Gm fiber.  There’s no limits on serving size with a Whole Food Plant-Based Diet!

Check out my step-by-step self-paced online course

Plant-Based Transformation for Beginners

Get 10% off with coupon code HEALWITHPLANTS

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Be well,


Stephanie Spencer RN, BSN, Certified, Plant-Based Nutrition

T. Colin Campbell Center for Nutrition Studies

Owner, Natural State of Health, Plant-Based Wellness Services

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