www.TheDeliciousRevolution.com

By Joy HoustonAuthor of The Delicious Revolution

Inc luding Photos by

Travis Houston

FAT or FITB r ea k f a s t s Ma keT h e D i f f e r e n c e

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ABOUT :JoyHoustonConnect with Joy: Facebook.com/DeliciousRevolutionTwitter.com/JoyHoustonYouTube.com/user/DeliciousRevolutionLinkedin.com/in/JoyHoustonFlickr.com/photos/JoyHouston

Joy Houston is a graduate of Living Light Culinary Arts Institute and a certified Raw Food Nutrition Educator, focusing on the benefits of incorporating raw food principles into the diets of people who are motivated to improve their health and the quality of their lives.

Joy is the author of The Delicious Revolution and Rocking Body Raw Food and several e-books that focus on creating a path to healthy eating that works with your lifestyle. She promotes implementing changes in increments you feel comfortable with and that work with your lifestyle and schedule. She reminds us that any negative feelings we create around eating; stress, denial, restriction, frustration, confusion - all cause stress hormones to be released. Instead of focusing on the things we remove from our diets, she encourages exploration of healthy foods to find recipes we love.

“I cook what I love to eat. When I test new recipes, I set out to do three things; incorporate alkalizing, consume more foods in their raw form, and to make recipes that are motivating to eat because they are delicious. If I love the meals, I’ll eat them and experience vital  health.”

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Fat or Fit: Breakfasts That Make The Difference by: Joy HoustonAuthor of The Delicious Revolution & Rocking Body Raw FoodConnect with The Delicious Revolution on Facebook, YouTube, and Twitter

DISCLAIMER: All content in Fat or Fit: Breakfasts That Make The Difference is informational only and is in no way intended as medical or nutritional advice. Before making any changes to your diet, consult with your physician or health practitioner. The perspectives shared herein are the opinions of the author who is neither a physician or a nutritionist. Your health is your responsibility.

OPEN DISCLOSUREThe links in this PDF (and on the website) to Vita-Mix and Amazon represent affiliate arrangements that may pay me a small commission for promoting their products.  They do not have any input in my choices, nor any say over which items I review, nor any editorial rights over my writings. They simply allow a small percentage to go to me as an affiliate because they recognize that honest opinions from a passionate chef are a fabulous form of advertising for them. I do not make affiliate links to ANY product or service that would charge you more in order for me to get paid. Quite the contrary, you will get the same price as if you went direct and any discounts I can arrange for my readers will be passed on directly to you. No secrets!

ISBN 978-0-9843704-2-9© 2010 by Joy Houston with photographs © by Travis HoustonAll rights reserved under the Pan-American and International Copyright ConventionsThis book may not be reproduced in whole or in part, in any form or by any means without written permission from the publisher. This text is for your personal use only and it not to be shared, traded or distributed without the written consent of The Houston Corporation.

Published by The Houston Company LLC

Rocking Body BreakfastsGreen Delight

Page 6

Just Beet ItPage 7

Celery Parsley CoolerPage 8

Maca F.A.C.A.Page 9

Banana Almond ShakePage10

Tahini Almond Oat GroatPage 11

Spinach & Sun Dried Tomato ScramblePage 12

Veggies On Toast 3 WaysPage13-14

Acai BowlsPage 15

Living Latin Scramble & Corn SalsaPage 16

Cornmeal PancakesPage 17

Basic Crepe Batter Page 18

California CrepesPage 19

Banana Sunday CrepesPage 20

Savory French Toast with Turkey Sweet Potato HashPage 21-22

Steak Focacci BenedictPage 22

Breakfast has been called the most important meal of the day. You are literally breaking a fast since last nights dinner. It sets the tone for the food choices we reach for throughout the rest of the day.

Start your morning with loads of carbs, sugars and caffein and you are on a roller coaster of energy highs and lows. When the low hits you will most likely need a quick fix of more sugar or caffein to get through the day, probably prompting more unhealthy choices.

On the other hand, you don’t need to constantly turn down your favorite breakfast foods. If you do, you risk feeling deprived, left out, and frustrated. That might work short term, but total avoidance often leads to yo-yo dieting and that is particularly difficult on your body.

Instead, I promote a healthy balance of breakfast meals. Easy to prepare, everyday meals that are as quick and easy as they are delicious, give you a strong foundation of healthy morning eating habits. These meals are balanced by indulgent meals that have been given a fresh twist.

You can still have pancakes. Instead of a stack of cakes with dyed high fructose corn syrup that has replaced the delicious original, maple syrup, you can load a single corn cake

into a balanced morning meal. ANd if you think you have to compromise taste and decadence, you’ve got it all wrong. The indulgent breakfasts are healthier, fresher versions of classic breakfasts, but they are also impressive meals. They are ideal for special breakfast or brunch meals with family and friends.

The goal of Rocking Body Breakfasts is to empower you to make two kinds of healthy breakfasts; quick daily meals that give you a healthy foundation, and fresh twists on the old fattening favorites. When you look at the indulgent breakfasts, you may find yourself thinking, “I’d get fat if I ate like this all the time.” And you’d be right. The pointis to eat healthy breakfasts the majority of the time so that you can enjoy richer dishes occasionally without overeating. In our house we have the more “schmancy” breakfasts on the weekends when have more time to make them and are more likely to be outdoors having fun and working off the meals.

The choice between FAT or FIT does not mean choosing between delicious or drab, it means knowing how to make meals that make the difference.

Eat like your life depends on it, IT DOES!Joy Houston

Preparing Breakfast Choices That Make The Difference

FAT or FIT

Green Delight

This green drink is surprisingly fabulous. I used to add an apple and, or ginger to this combination, but found that I like it even better with these three simple ingredients. The key is to get a healthy serving of veggies in at the start of the day.

Serves 4

Blend cucumber, celery stalks, spinach and water in a Vita-Mix on high while you fill a pitcher with the ice. Pour the mixture through a fine mesh sieve into the ice filled pitcher, stirring the pulp to allow liquid to drain through. Stir to chill.

1 cucumber4 celery stalks 1 large handful spinach1 cup filtered or spring water1 cup ice

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Just Beet It

Can you feel your skin glowing? If not try chugging this beverage on a regular basis. I swear my skin lights up like the Vegas strip when I drink this healthful elixir.

Serves 4

Blend beets, apples, ginger and water in a Vita-Mix on high while you fill a pitcher with ice. Pour beet-apple mixture through a fine mesh sieve into the ice filled pitcher, stirring the pulp to allow liquid to drain through. Stir to chill. Add grape juice if you desire a sweeter version and serve immediately.

Keep the pulp to make Avocado Beet Toast (page 38 in The Delicious Revolution), Sweet Red Pepper Soup (page 67), or Ginger Sweet Potatoes (page 124).

2 small beets, peeled and quartered2 red apples, cored with peels on2 inch piece of ginger, peeled2 cups water2 cups ice¼ cup white grape juice (optional)

Celery Parsley Cooler

Blend celery stalks, parsley, lemon, and water in a Vita-Mix. Fill a pitcher with two cups of crushed ice, a dash of salt, and agave nectar. Pour celery mixture through a fine mesh sieve into the pitcher and stir well to combine and chill. Serve immediately.

6 celery stalks1 ½ cups parsley leaves2 tablespoons lemon juice1 dash sea salt1 ½ teaspoons agave nectar2 cups crushed ice2 cups water

This cooler is very high in vitamin K which can prevent oxidative cell damage and osteoporosis. It is also a delicious and easy way to add plenty of antioxidant rich, cancer fighting parsley into your diet.

Serves 4

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The Maca Facka

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1 teaspoon Maca Powder1 tablespoon Raw Cacao Powder¼ teaspoon Matcha Green Tea Powder1 to 1½ cups Almond Milk (click here for recipe and video)1 teaspoon Raw Honeydash of cayenne pepper

In a Magic Bullet blender mix all ingredients until well combined. Adjust the Matcha Green Tea Powder as needed to keep yourself caffeinated. For most ¼ teaspoon in combination with the Maca and raw chocolate is plenty, but there is no need to suffer through the transition. Maca is an adaptogen and will help you through the change. It is also a stimulant that helps with focus and mental clarity (and some say sexual prowess- bonus!). This beverage will give you the pick me up of coffee without taxing your system. Once you no longer physically crave the caffeine you can cut the green tea powder.

SECRET

RECIPE FOR

GETTING OFF

COFFEE

Banana Almond Shakes

You need a protein and amino acid packed breakfast on the go? Whip this up and away you go. This makes a great dessert by adding a squeeze of organic chocolate sauce.

Serves 1

Combine all ingredients in a Vita-Mix until flax seeds are fully incorporated and not visible.

Note that this drink, like all smoothies, is best consumed right away since the flax seeds will cause the drink to become too thick if you let it stand.

1 ripe banana2 tablespoons almond butter1 tablespoon whole flax seeds⅔ cup almond milk½ cup ice

Tahini Almond Oat Groats

Soak one cup oat groats overnight (8 hours). Rinse the groats in a strainer under warm water. TServes 4

Soak the oat groats overnight, at least eight hours. When you are ready to eat them, put them in a strainer and rinse them under running warm water. Combine honey and tahini by stirring well. Add rinsed groats to the tahini, honey mixture and toss well to coat. Divide between bowls. Top with sliced bananas and almonds. Serve and enjoy.

1 cup oat groats (soaked 8 hours, rinsed and drained)2 teaspoons honey2 teaspoons raw tahini paste1 banana, sliced¼ cup sliced almonds

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Spinach and Sun Dried Tomato Scramble

This scramble is quick and easy, a weekday morning staple that starts your day with loads of healthy vegetables. The stand out flavor in this dish is the sun dried tomatoes. To accentuate that flavor, make use of the oil in which they marinate to cook the tofu.

Serves 4

one 14 ounce package firm tofu1 ½ cup julienned spinach leaves1 medium yellow onion, diced1 ½ cup chopped zucchini1 cup Quatro Fromagio (see note below), or shredded parmesan½ cup sun dried tomatoes, julienne3 cloves of garlic, minced3 tablespoons grape seed oil

Heat oil in a skillet over medium high heat and crumble the tofu into the pan. Really squish the block of tofu in your fist so that it crumbles into small bits. Add the diced onion and garlic. Saute until it just starts to brown. Add the sun dried tomatoes and the zucchini. Season with salt and pepper. Saute until zucchini starts to soften. Add the cheese and julienned spinach. Fold gently until spinach wilts and cheese begins to melt.

Quatro FromaggioThis is a Trader Joe’s pre-shredded cheese that combines parmesan, asiago, fontina, and provolone cheeses. It is a delicious and handy mix that works well for a wide array of dishes . Substitute with fresh shredded parmesan (not the kind you shake out of a round, green container) or provolone.

Veggies On Toast

I’m not a big proponent of breads, but Ezekiel bread is a fabulous product made from sprouted grains with no flour. Sprouted grains are a rich source of energy, but they can be time consuming to sprout yourself. Go to your veggie drawer and top your toast with what you’ve got. My three favorite ways to have veggies on toast are listed on this page and the next.

No measurement, simply adjust to serve yourself or several.

Toss the diced tomatoes, basil, olive oil, salt and pepper in a small bowl to combine. When toast is ready, place the mixture on top and you have a healthy breakfast. Note that you could use fresh garlic, but it does take more time and it has a more pronounced effect on your breath. But, hey, if you need to keep your co-workers at bay for the morning, go with the fresh garlic!

diced tomatoes (any kind)olive oilbasil, choppedgranulated garlicsalt & pepper to tasteEzekiel bread, lightly toasted

Tomato & Basil Toast

When toast is ready spread half an avocado on the toast. Sprinkle or spray (if you use the spray bottle) Bragg on the mashed avocado and enjoy. Bragg is a great source of amino acids and the avocado is full of healthy fats that will keep you feeling full until lunch.

diced avocadoBragg’s liquid amino acids Ezekiel bread, lightly toasted

Avocado and Bragg

Butter the toast with the avocado, spray or sprinkle it with Bragg and top with the pulp from a batch of Just Beet It. You won’t need all the pulp for breakfast, so cover it, toss it in the fridge and make a batch of Sweet Red Pepper Soup for dinner.

diced avocadoBragg’s liquid amino acids pulp from Just Beet It (page 140)Ezekiel bread, lightly toasted

Beet Pulp and Avocado

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Acai Bowls

Mango Acai Juice from Trader Joe’s is the perfect juice for these breakfast bowls, but you can use whatever acai you have available in your area. If you don’t have any, or it’s too pricey, unfiltered apple juice makes a great substitution. If you replace the acai with apple juice, bump up the amount of blueberries for extra antioxidants.

Serves 4

Acai juice or apple juice½ cup frozen cherries½ cup frozen blueberries2 tablespoons flax seeds¼ cup sliced fresh strawberries½ cup diced fresh peaches1 sliced fresh banana1 cup granolahoney (optional)

In a Vita-Mix combine acai juice, flax seeds, frozen cherries and blueberries. Blend on high to a sorbet consistency, making sure that all flax seeds are no longer visible. Top with strawberries, peaches, bananas and granola. Drizzle with honey and serve.

Blueber"esAcai and goji berries seem to get all the attention when it comes to powerful antioxidants. These berries are delicious, different, and damn good for you. But if you can’t find them at your local store, or if they are not reasonably priced, use blueberries. The good old blueberry piles on the antioxidants as well. Make sure to go with organic blueberries since conventionally grown berries have substantially less flavor.

Living Latin ScrambleThis is a tasty raw scramble for breakfast. Preparing a half batch of the nut base is very difficult since there is not enough volume to let the Vita Mix do it’s job. Make a full batch and spread it out over a few days, but do not add the vegetables or corn salsa until your are ready to eat it. That way the nut base stays fresher longer.

Serves 6

Blend nuts, seeds, salt, turmeric and water in a Vita-Mix. Add nut mixture to a mixing bowl and fold in corn salsa, tomatoes, onions and peppers. Place spinach and cilantro leaves on serving plates. Top with raw scramble, diced avocados and sprinkle with lime juice.

2 cups raw almonds soaked overnight1 cup raw sunflower seeds1 teaspoons sea salt2 tablespoons turmeric1 cup water6 handfuls fresh spinach leaves1 cup diced tomatoes1 yellow onion diced1 orange or yellow pepper, diced1 lime, juiced1 batch corn salsa (page 65)1 cup cilantro leaves

Corn SalsaTrader Joe’s sells a great Tomato-less Salsa that is a quick, easy stand in for this recipe if you’re not the type to whip up your own salsa. It is, like almost all salsas, very easy to make. Just chop and (here comes the hard part) wait for the flavors to meld.

Combine all ingredients in a glass bowl. Allow flavors to meld at room temperature for 20 minutes. Serve with anything that will sit still.

2 cups corn kernels (if using frozen, allow to thaw)1 red pepper, roasted, stem and seeds removed, diced1 diced yellow onion¾ cup cilantro leaves1 jalapeño2 tablespoons agave nectar ¼ cup lime juice

Cornmeal PancakesAny breakfast that includes avocado is perfect for me, but this dish delights even the most conservative palates. It satisfies both the sweet and savory breakfast cravings. For a perfect brunch, serve with Spicy Mexican Hot Chocolate (page 148 of The Delicious Revolution).

Serves 6Heat griddle to 325˚. Trader Joe’s Cornbread mix works great if you don’t want to whip up a batch of cornmeal pancake batter. If you make your own, mix dry ingredients and wet ingredients in separate bowls then add the wet to the dry and lightly whisk. Pour a half cup of batter to form each pancake using the back of the measuring cup to flatten the batter. Wait for bubbles and then carefully flip. You should get 6 cakes. Keep them warming on a plate in the oven on low while you fry one egg for each pancake, seasoning with salt and pepper, a dash of Tapatío, then top with a sprinkle of cheese. On each individual plate, place one pancake, top it with one fried egg with melted cheese, add the greens, avocado, and cilantro leaves. Top with corn salsa and serve.

1 batch cornbread batter or1 box Trader Joe’s Cornbread mix coconut oil6 eggs1 cup Mexican blend cheese6 handfuls fresh greens 1 cup cilantro leavescorn salsa (page 65)Tapatío or your favorite hot sauce

Cornmeal Pancake Batter1 cup all purpose flour1 cup cornmeal2 ½ tablespoons sugar¾ teaspoon baking soda½ teaspoon baking powder1 ½ cup milk (soy okay)2 large eggs3 tablespoons butter

Basic Crepe Batter

You can cheat and use a crepe mix or even a Belgian Pancake mix in lieu of whipping up a batch of your own crepes. But always check the ingredient list. If there is anything odd in the mix, skip it and make your own. Its cheaper and it is almost as quick. This recipe makes 8 crepes.

Whisk ¼ cup milk, and a pinch salt with the eggs. Next whisk in the flour until the batter is smooth. Mix in the remaining cup of milk and the butter. Let the crepe mix stand at room temperature while you prep ingredients.

3 large fresh eggs1¼ cup milk, room temperature1 cup flour1 tablespoon melted butter pinch of salt

Note that you can replace milk with soy or almond milk and the butter with coconut oil or a product like Earth Balance.

Fresh EggsGet your hands on fresh eggs. Go to a farmers market, buy them from a local farm or saunter on out to a chicken coop and sweet talk a hen until she delivers. Dishes that rely on the flavor, texture, and color of eggs demand the highest quality eggs you can find. At the very least, opt for organic, brown, cage free eggs. They should have a thick shells and orange rather than yellow yolks that stand up firmly. They should fluff up with ease. You will taste the difference.

California Crepes

Avocado and bacon, that’s enough to make me drool. Wrap it all in a crepe, top it with hot sauce, cheese and green onions. Naughty! Better serve this up with a green veggie drink! Whip up a batch of Parsley Cooler to balance things out and then head out and walk it off. It’s worth it.

Serves 6Prepare crepe batter. Heat griddle to 325˚ or crepe pan over medium flame and oil the surface. Pour ⅓ cup batter to form each crepe. Lightly season each with fresh cracked pepper, then flip when batter appears matte. Sprinkle with cheese down the middle, followed by avocado, green onion, bacon, spinach and tomatoes. Roll the crepe closed and serve hot. Season with Tapatío or your favorite hot sauce.

1 batch crepe batter (page 47)3 avocados, diced1 cup green onion, chopped1 cup tomatoes, diced and rinsed of seeds2 cups Mexican blend cheese3 cups spinach leaves6 strips of bacon, cooked and crumbledfresh cracked black pepper1 tablespoon butter or canola oilTapatío

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Banana Sundae Crepes

Sometimes there is a fine line between breakfast and dessert. This dish walks that fine line well.

Serves 6

1 batch crepe batter (page 47)1 tablespoon butter or canola oil 3 ripe bananas1 ½ cups almond butter 6 tablespoons Midnight Moo or your favorite organic chocolate syrup

Prepare crepe mix and heat griddle to 325˚ or crepe pan over medium flame and oil the surface. Pour ½ cup batter to form each crepe. Flip when matte, then spread one tablespoon of the almond butter in a line along the middle of the crepe. Place banana slices on the almond butter and roll closed. Repeat until all 6 crepes are rolled. Place on the center of a plate drizzle with midnight moo (or your favorite chocolate sauce).

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Savory French Toa$ wi% Sweet Potato

& Turkey Ha&

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Savory French ToastA savory version of French toast, this dish won’t need any syrup but you will want to top it with creamy Red Pepper Hollandaise for a perfect finish.

Serves 6Preheat griddle to 325˚. In a pie pan whisk egg, milk, salt and pepper. Mix in the onion and garlic. Lightly oil griddle. Dip each slice of bread into the egg mixture flipping to coat well. Place on griddle. Sprinkle cheese on the uncooked side before flipping. Flip and cook until done. Serve on top of julienne spinach. Best when drizzled with Red Pepper hollandaise and served alongside Turkey Sweet Potato Hash.

1 loaf of savory bread such as garlic cheddar sourdough6 eggs1 cup milk ( soy or almond is fine)½ cup finely chopped onion1 teaspoon minced garlic1 cup Quatro Fromaggio or grated parmesan3 cups julienne cut spinach2 tablespoons grape seed oil

Sweet Potato & Turkey HashColorful and hearty, this dish goes fabulously with savory french toast. It is also tasty as a main breakfast dish if you add fluffy scrambled eggs.

8 ounces sliced, cooked turkey breast2 medium sweet potatoes1 cup diced green onions1 to 2 teaspoons of Sriacha4 tablespoons grape seed oil

Julienne the sweet potatoes using a mandolin. Dice the green onion using both greens and white bulbs. Cut the sliced turkey into thin strips (about a quarter inch). Heat oil in a large fry pan over medium-high heat. Add sweet potato and saute until it just begins to soften. Add green onions and turkey gently tossing for 3 to 5 more minutes. Careful not to over cook it since the dish is best when the sweet potato retains a slightly firm texture. Season with Sriacha, salt and pepper to taste. Remove from heat and serve.

Red Pepper Hollandaise⅓ cup Vegenaise or organic mayonnaise 1 tablespoon milk (soy okay)Sriacha to taste

Whisk Vegenaise or mayonnaise with milk and a half teaspoon of Sriacha in a small sauce pan. Add more Sriacha as needed until spiced to your taste. Heat over low flame until hot. Not a true hollandaise, but easy.

S"achaHuy Fong Foods makes this flavorful hot sauce from ground chilies and garlic. Go easy, taste often and add in small increments so you don’t overdo it. Find it at your local Asian Market or order it on line. It keeps well and one bottle will last you for months. See photo page 30.

Steak Focaccia Benedict

If you are unwilling to let a pricey filet mignon go to waste, bring the leftovers home and whip this up the next morning. It is a cheater eggs benedict so there’s no need to soft boil the eggs unless you have the time and desire.

Serves 2

Red Pepper Hollandaise (page 56)steak leftovers1 tablespoon grape seed oil2 eggs2 thin slices of havarti cheese2 thick slices of focaccia bread6 to 8 spears of asparagus

Prepare Red Pepper Hollandaise first to allow flavors to meld while you prepare this dish. Heat olive oil over medium-high heat. Crack two eggs the in the pan being careful to keep them separate. Season each egg with salt and pepper, then flip. To mock eggs benedict, cook the egg over easy so that the yolk is still runny. Place a slice of havarti on top of each egg followed by the sliced steak. While you allow the cheese to melt, lightly toast the focaccia and lightly pan sear the asparagus in the pan next to the eggs. Put a handful of spinach on each plate, set focaccia on the greens. Gently top each with a steak and cheese covered egg. Top with green onions and asparagus spears, drizzle with Red Pepper Hollandaise and serve immediately.

(see previous page)

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theDeliciousRevolution

Lose Weight & Feel Great in 3 Easy Steps

Step 1:

Step 2:

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Cleanse

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Figure out which foods work well for your body and which wreak havoc on the way you look and feel by doing a cleanse. You may have some scary preconceived ideas about cleansing, so review the description of cleanses provided on the site. Cleanse range from gentle to extreme, but all of them give you a clean slate, the foundation for your body battle plan.

Which foods are your enemies and which are your allies? Youʼll distinguish between the two using this food journal by tracking digestion, skin reaction, energy level, and definitely mood. Foods that make the enemy list donʼt have to be out of the picture all together, but when we dine with the enemy we do so with caution and keep our allies close by.

Use what youʼve learned about how your body reacts to foods to create menu plans that you enjoy eating with meals that can be prepared quickly so they work with your lifestyle. Instead of expensive, prepackaged meals or programs in wasteful packaging youʼll have the know how to make delicious meals easily.

You deserve to feel like your highest self everyday. Take the first step...

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Inside The Delicious Revolution...Over 100 Easy to Make Delicious & Healthy Recipes that make you look like a professional health conscious chef in under 20 minutesThe Delicious Manifesto: A easy, visual guide to keeping your meals balanced for optimal health and wellness.The Healthy Pantry: Get the skinny on what to stock your pantry with to get and stay skinny.25 Health Breakfast Recipes: Make the wrong choices at the start of your say and your cravings will be tough to control.20 Tapas, Appetizers, Hors d’oeuvres, Starters, Snacks & Small Plates! Small meals with lots of flavor.17 Mouth Watering Salad Recipes! You’ll never tire of salads and never need a bottled dressing again..23 Main Event Entrees! What’s For Dinner? You’ve got that covered with fast, easy, impressive dishes. Over 20 Delicious Desserts & Drinks: hold the butter, you won’t need it for these healthy treats!

Once you’ve done a cleanse, its time to create delicious meals using the foods that work well for you. Keep the ratio of fresh produce high and processed foods and animal products low.

The Delicious Revolution can help.

If it doesn’t help you meet your health goals, you get your money back, no questions asked!

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