Breakfast Recipes for Intuition Diet

Hi there!

Today I would like to share some YUMMY recipes with to support you with following The Intuition Diet.  The eating portion of the Intuition Diet helps you identify your own individual needs and responses to food.  Since we know the body needs healthy food to thrive, I thought I would share some healthy recipes with you!

When you look at this list of recipes you will probably be automatically drawn to the one that you would like to try first. Because all of the choices are healthy, it is very possible that there is a specific nutrient or substance in that food that your body wants, needs, or prefers over the others in that moment.  Many times people “just feel like fish tonight.”  It is very possible that there is something in that fish, like the protein, healthy fats, a specific mineral, or something else that their body is asking for at that specific moment in time.  Your body is the expert on what it needs at any moment in time.  It’s your job to listen.  Are you listening?

Now you may say, “Well yes, Elissa, my body does speak to me and it wants chocolate cake every night at 9pm.”  My response to that would be, let’s look into that a little more.  Sometimes cravings for unhealthy foods can be physiological in nature, and sometimes they can be psychological or emotional in nature.  Sometimes the body will ask for something unhealthy because there is something healthy in it that wants.  The body will communicate to you in any way it can to get its needs met.  It is important to work with someone who can support you with understanding your cravings and help you understand what you really need.  Is it a physiological need that need to be met or emotional or something else? Please feel free to contact me for support.  Now let’s look at some recipes!



Chia Seed Pudding Extravaganza


1 cup Chia Seeds

Almonds or Shredded Coconut (for the almond or coconut milk you will make)


Sea Salt

Maple Syrup


Preparation Instructions:

  1. Take the chia seeds and put them in a bowl.
  2. Make your Almond or Coconut Milk.  Put the almonds or shredded coconut in a blender with water only, and then blend until smooth.  If you choose the almond milk then strain the water with a small strainer, cheese cloth, or a nut milk bag (preferred) and use the almond pulp for something else like a smoothie.
  3. Pour the Almond or Coconut Milk in the bowl with the chia seeds and stir well.
  4. Put a dash of sea salt in the bowl.
  5. Add your cinnamon and maple syrup to the bowl as well.
  6. Stir and let sit overnight in your refrigerator.  Enjoy in the morning!
  7. For an exciting variety you can put other flavorings in your pudding like nutmeg, raisins, goji berries, cacao, vanilla extract (non-alcohol), and more!


Smoothies Galore!


Fruit (berries, apple, pear, banana, pineapple, mango)

Greens (examples: spinach, kale, collard greens, romaine)

Healthy fat (examples:  ground chia seeds, ground flax seeds, hemp seeds coconut oil, avocado) (for optimal nutrient benefit, it is recommended to buy the chia and flax seeds whole and grind them yourself in a coffee bean grinder within a few minutes of consuming)

Protein (possibly enough protein in chia and flax seeds depending on your daily needs) (examples:  vegan gluten-free protein powder, Greek yogurt)

Preparation Instructions:

  1. Pick at least one item from each ingredient for your smoothie with the exception of the protein if your protein requirements have already been met without adding additional protein.
  2. The common starting point for each ingredient is as follows:  1 cup of fruit, 1 cup of greens, 1 Tablespoon of healthy fat, and 1 serving of protein depending on your specific protein needs.  Most people usually start there and then see how they feel and function (The Intuition Diet) and then make changes accordingly.  If you have specific dietary restrictions from your doctor it is advised that you follow your doctor’s recommendations. 
  3. Put your ingredients in a blender and add filtered water as necessary and blend until smooth.
  4. It can be fun to add other ingredients for a variety of taste and nutritional benefits.  Here are some examples:  goji berries, cacao, vanilla extract (non-alcohol), almond milk or other nut milks, sea salt, cinnamon, nutmeg, clove, spirulina, chlorella, oatmeal, tea, lemon or lime, black pepper, cayenne pepper, honey, maple syrup, and more!


Apple-Pear Healthy Crisp




Flax seeds

Sea Salt


Coconut Oil (if desired)

Preparation Instructions:

  1. Cut up the apples and pears in cubes.  If you prefer one over the other you can modify accordingly.  Getting a variety of apples and/or pears may be nice.
  2. Cook cubed apples and pears in a glass dish in the oven at 350 degrees for 10-15 minutes or until warm throughout.
  3. While the fruit is cooking you can grind your flax seeds to get them ready. (This step usually takes less than 1 minute)
  4. Once cooked, place the apples and pears on a plate and let cool for a few minutes.
  5. Once cool, sprinkle the flax seeds on top along with a dash of sea salt and some cinnamon to taste.
  6. If you want it a little heartier you can put a little coconut oil on as well.  You can either cook the fruit with it or pour it on after like a sauce.  You can even mix the coconut oil with the cinnamon and sea salt for a real treat!

NOTE: For specific amounts a common starting point for each ingredient is as follows:  1 cup of fruit, 1 Tablespoon of healthy fat (which in this case would be the flax seeds).   Most people usually start there and then see how they feel and function (The Intuition Diet) and then make changes accordingly.  If your protein requirement are higher than what is available in this meal you can add more flax seeds if you want to consume more healthy fats as well, or you can add another protein source to the meal or on the side.  If you have specific dietary restrictions from your doctor it is advised that you follow your doctor’s recommendations.


Enjoy your breakfast!






This blog is not intended to diagnose, treat, cure, or prevent any disease. The information I provide is designed for educational purposes and to enhance your health and well-being. It is not intended to replace a one-on-one relationship with a licensed health care provider or intended as medical advice. You should not use this information as a substitute for professional medical advice, diagnosis or treatment. Always consult your professional healthcare providers before beginning any new treatment, and with any questions or concerns you might have regarding your condition.