A Little Green for Your Breakfast Bowl

Do you ever have one of those days that feels like a slow start?  No matter how much sleep you’ve had or how early you got up and got ready for the day, you just can’t seem to get much done?  Well, 2016 has been a little like that for me… a slow start.  But that doesn’t mean I’ve forgotten about all of you! I recently earned my Culinary Nutrition Expert certification where plant-based, healing, ‘wow’ ingredients and cooking were the focus.  One of my favorite parts of the program was transforming everyday, not-always-healthy foods into powerhouse recipes that give your body powerful nutrients and keep your taste buds happy.  Today I’m sharing one of those culinary creations with you!

Cold, wintery days call for warm, comforting foods. Oatmeal is a breakfast favorite, but can be boring and lack diversity of nutrients, especially protein.  I’ve created a delicious way to bring a bowl of warmth to your breakfast table that will give your body a variety of super foods (think: quinoa, maca, hemp seeds, blueberries) to start your day off right.  It’s my Green Breakfast Bowl and here’s how it goes:

Start with one cup of just cooked, hot oatmeal (I like Bob’s Red Mill gluten free oats). Add in one cup of cooked quinoa (I use leftovers from a previous meal). 

Then, under low heat, (because the idea is to warm the ingredients together, not cook them) add:

½ cup of almond milk

½ tsp cinnamon

½ tsp maca

1 tsp raw honey

1 tbsp hemp seeds

and ¼ cup organic blueberries (you can use frozen in the off season)

Gently combine until warmed through, then remove from heat and…

mix in ¼ cup fresh, lightly chopped spinach (yes, greens in your oatmeal!).  Place into two serving bowls, top each with a ½ tsp of cacao nibs and serve.

Don’t let the spinach scare you from trying this recipe!  You can’t taste it and it gives you fresh greens, iron, fiber and vitamin A. For those of you brave enough to try it let me know how you liked it!

Have a happy, healthy day!

{Printable Recipe Here – Green Breakfast Bowl}

4 Back-to-School Breakfast Ideas

It’s September and for many of you, that means back to school.  Even if your household doesn’t have any back-to-school schedules descending upon it, fall is still a good time to for some new delicious, healthy breakfast ideas.  This time of year is kind of like a second New Year’s day… a good time to make a fresh start for fall. Why not try one or two new recipes this month?

You will notice there are no cereal, bagels or “just a piece of fruit” on this list.  That’s because no matter how many whole grains or lack of sugar are in these items, they are not healthy breakfast choices -  all lack the necessary protein your body needs to start the day off right (think hunger control, improved focus and stable blood sugar). The only people who think cereal is a good breakfast option are the companies selling it to make a profit.  Yes, it’s easy, but it leaves you feeling hungry sooner and causes you to eat more at your next meal.

What other options do you have? How about four of them?

These four suggestions are all quick and easy.  A little planning ahead and you can have a week’s worth of healthy breakfasts on hand in a variety of flavors.  Above all, make breakfast a priority… skipping it does more harm than good.

1.   Mini quiches  - make a dozen of these crust-free goodies and have them ready for several days.  A great way to get some protein and veggies in your day!  Here is my version… customize the veggies with your favorites.

2.   Hand held oatmeal – this is not a regular oatmeal muffin.  Think of it as a bowl of oatmeal baked into a muffin shape.  The addition of chia seeds and nuts boosts the protein content and pairing it with Greek yogurt is a perfect morning match.  Just like the mini quiches, you can bake a batch on Sunday and have them ready for the week.

3.   Kicked up toast – while buttered and jellied toast is not a healthy way to start your day, there is a way to make it into a breakfast that will count.  Start with toasting sprouted bread (I like Ezekiel and Rudy’s brands) and then try top with almond butter (protein), a sprinkle of chia seeds (protein, fiber, omegas), banana slices and a dusting of cinnamon. My favorite spread is Cinnamon Chia Seed Peanut Butter by Bliss.  If you have a little more time in the morning, try topping your toast with a spread of pesto, a few spinach leaves and a scrambled egg.

4.   Protein packed fall smoothie – Smoothies are a good breakfast choice when they include at least 15 grams of protein, otherwise it’s too much sugar from all the fruit.  I like SunWarrior vanilla protein powder and a base of almond milk, but you can get your protein from Greek yogurt, too.  Tired of the strawberry-banana combination?  Try blending mangoes, bananas and pitaya (you can find mashed, frozen pitaya packets in the freezer section) with or a combination of banana, cinnamon and almond butter. Don’t forget to include a handful or two of greens!

Wishing you and your family a happy, healthy fall.  Enjoy!

Oatmeal Make Over

In the world of healthy breakfasts, oatmeal has its place, if done right.  What do I mean by done right? Well, not the flavored, instant packets filled with sugar and factory made flavors.  Not much healthiness going on there. But if you like a bowl of warm comfort food in the morning, then oatmeal is a way to meet that need. It is low-glycemic (in its plain state), minimally processed and can help lower cholesterol because it contains soluble fiber. It is commonplace to add brown sugar, butter and raisins to a steamy bowl of oats, but there are healthier ways to dress up your oatmeal. Here are a few ideas to get you started.

Start by using a high quality rolled oats brand like Bob’s Red Mill or  Better Oats.  Mc Cann’s Irish steel cut oats are another good option if you like a little chewiness.

When cooking the oatmeal, I usually add some cinnamon and a half-teaspoon of vanilla.  Once the oats are cooked, then the fun begins.  Add-in’s can be just about anything you have on hand, but think nutrient-dense and choose things like fresh fruit, flax seeds, and chopped nuts. If you like yours on the sweeter side, drizzle a teaspoon of raw honey or 100% maple syrup on top, or choose a plant based artificial sweetener like stevia. Here are a few options to try:

·      Like Chai tea? Then mix oatmeal with a pinch of cardamom, cloves, ground ginger, cinnamon (if not already in it), warmed low-fat coconut or almond milk, 1 tsp of raw honey and some slivered almonds for a chai-like flavor.

·      Strawberries and Cream.  Add a ¼ cup plain Greek yogurt (good protein boost), ¼ cup sliced strawberries and a tsp. of raw honey and it’s almost like having dessert for breakfast. Add some chopped nuts for a little crunch.

·      Banana Blast.  Add sliced banana, 1 TBSP almond butter, dash of cinnamon, 1 TBSP of chia seeds and 1 tsp of honey to your bowl of warm oats. 

Feeling a little lazy or short on time? Then try one of these packaged blends for a boost of nutrition and flavor.

A bowl of oatmeal is an invitation for creativity… What’s your favorite way to add flavor to yours?