this yummy breakfast or snack is full of protein from the quinoa, sweetened from our favorite natural sweeteners honey and maple syrup, and filling from it's ample source of whole grains. we hope you love it as much as we do!


ingredients:
4 cups whole grain rolled oats
1/2 cup rainbow quinoa
1/4 cup coconut oil or olive oil or avocado oil or melted grass fed butter
1/4 cup maple syrup (grade b)
1 TB honey
2 tsp. vanilla
1 ts. cinnamon
1 ts. sea salt

(feel free to add hemp seeds, flax seeds, sliced raw almonds, shredded coconut)
all these are variations we add constantly, depending on what's in the pantry


​direction:
(the trickiest part of this recipe is puffing the quinoa. and it really is quite easy as far as skill level, it just takes time. )

puff your quinoa- in a medium size pot with lid. head pan to medium heat, add in 1/2 cup of dry quinoa, allow about 2 minutes for the quinoa to heat up- you might start to hear slight popping (like pop corn- but much quieter).
add lid. carefully, lift pan with lid, tossing the quinoa in the pan.
cook for about a total of 8 minutes, allow heat to pop and occasionally toss/stir/swirl the grain to keep it from burning.
​the visual result of puffing the quinoa will not be as obvious as popcorn. 
After 8 minutes of puffing. put on a sheet pan, dry, in the oven at 225 degrees for roughly 15 minutes. Consistency of the dry grain will now be much more edible, slightly crunchy but mostly puffy. now you can use this for cereal/granola/krispy treats. our use- yummy protein/healthy fat packed granola!
 
combine all wet ingredients- in a bowl, stir together
combine all dry ingredients in large bowl. stir together. 
add in wet ingredients, stir until all the oats and quinoa are wet and coated.
bake on sheet pan in 300 degree oven for 10 minutes.
take out and stir.
bake for 10 more minutes.
take out and stir.
place on cool- large dish to cool into lovely clusters and harden into the perfect granola!

after cooled-
enjoy in a yogurt PARFAIT (pictured) or with a glass of milk or make your own acai or green smoothie bowls.

should make roughly 4 cups of granola. enjoy in 1/3 cup portions. 

happy cooking and eating!
FHW TEam

it's pretty hard to make a photograph of eggs- look good, especially a scramble. but i think somehow we have accomplished a pretty looking egg dish.

not only is this a delicious breakfast (easy enough for the week day crunch morning but upscale enough for your weekend brunch with friends.) this breakfast is as nutritious as it is yummy. and we are so excited to share it with you. 

full of fresh herbs and veggies out of our urban garden. farm fresh eggs from the local farmers market. this colorful, health loaded recipe is fresh out of the functional health + wellness kitchen-

THE recipe
yields: 2 adults 
prep/cook time: 15 min.

ingredients:
3 eggs- (we prefer responsibly raised eggs from our local farmers market. but when in crunch, organic free-range eggs)
1 cup fresh spinach
2 stalks of green onion (Chopped)
1 poblano pepper (seeds outs/chopped)
1 green bell pepper (seeds out/chopped)
3 mushrooms (chopped)
1/4 cup shredded cheese (we use  a mexican blend from trader joes. feel free to use your favorite cheese. like everything, loved in moderation.)
1/4 cup chopped cherry or grape tomatoes
fresh cilantro (use as loved)
fresh avocado/ 1/2 of 1. sliced
dash of sea salt
dash of pepper
dash of garlic powder
drizzle of olive oil- or drizzle of bacon grease (after cooking your bacon to go with this great egg dish. save just a tiny bit of the grease to cook your veggies in!) 

what is your psoas? 
your psoas muscles are the muscles that connect your torso to your legs. they affect your posture and help to stabilize your spine. these muscles directly affect your low back pain, your pelvic floor strength, your hip alignment and that means they aide in controlling the alignment of your entire body. these muscles are the reason for movement. they are tightened by the constant sitting that humans do day and night. 
So here's what you can do to help >