We all know breakfast does a body good, replenishing energy, kick-starting your insulin response, and even preventing heart disease.
But when life throws too much onto our plates, late nights, chaotic mornings..etc; the most important meal of the day often also becomes the most ignored.If we do squeeze in a morning meal whether it’s completely processed granola bars to work or school; grabbing a greasy egg, and cheese snack on their commute; or dipping into the box of donuts someone’s brought to the office; we are missing one key ingredient: fiber.
Fiber gives you:
Focus and energy – Feed your brain. Breakfast gives your brain energy to run on for more than just the morning. A great breakfast sets you up for the whole day.
Weight control – A good breakfast starts your body’s energy burning machine. Starting this early in the morning will burn more calories all day.
Digestion – The body is designed so that when you add more food, the digestive system gets going. Breakfast starts this early so everything runs smoothly.
Here are a few recipes for you, hope you enjoy them :)
Chia seed Breakfast bowl
Calories - 304kcal/ Fiber - 10g
Ingredients
• ¼ cup chia seeds
• 1.5 - 2 cups milk of your choice (soy, almond, coconut, hemp, etc.)
• 2 tablespoons pure maple syrup
• 1 teaspoon vanilla
Instructions
1. Mix all ingredients in a bowl, whisk well to prevent clumping. Or blend all ingredients together using a high-speed blender.
2. Note: For a thicker pudding, decrease amount of milk used.
3. Store in an air-tight container and refrigerate overnight.
4. Serve with toppings of your choice! Mangos, bananas, berries, kiwi, almonds, walnuts, cinnamon, maple syrup, pineapple, etc.
Avocado Toast and spiced chickpeas
Calories - 284kcal/ Fiber - 6g
Ingredients
• chickpeas:
• 16oz can or box of chickpeas, drained/rinsed
• 1 tsp turmeric
• 1 tsp smoked paprika
• 1 1/2 Tbsp lemon juice
• 1-2 tsp maple syrup, grade B
• for the pan: 1 tsp extra virgin olive oil (use more for more decadent chickpeas)
• coarse sea salt and black pepper to finish
• toast:
• 2 large sliced sourdough bread, toasted (use any bread)
• 1 avocado, sliced for mashing
• 2 tsp chopped parsley or cilantro
• lemon wedges on the side
Instructions
1. Warm a skillet over high heat and add the extra virgin olive oil to the pan. When oil is hot, add in the drained chickpeas. Shake the pan to disperse the oil. Sprinkle half of the spices over top the chickpeas. Let them sit, sizzling in the pan for 1-2 minutes, then shake the pan to disperse the spices - the chickpeas should be nicely coated with the red and yellow spices. Next, add in the lemon juice and maple syrup and shake the pan around again. Add in the other half of the spices and shake the chickpeas to distribute. Keep shaking for the next 2-3 minutes as you allow the chickpeas to cook and brown, absorbing the flavors. When the chickpeas are nicely dark reddish-orange in color and have toasted around the edges a bit - they are done.
2. Toast the bread and using a fork, smash the avocado into the toast. Sprinkle the chickpeas on top, add the cilantro or parsley garnish. Serve with lemon wedges and squeeze lemon over top as you eat. Slice and serve!
The lazy Blueberry Muffin Smoothie
Calories - 260kcal/ Fiber - 7g
Ingredients
• 1 1/2 cup non-dairy milk
• 1/2 cup blueberries
• 2 tablespoon uncontaminated regular oats – alternatively you can use packaged gluten free oatmeal, gluten free granola, or quinoa flakes
• 1 teaspoon pure vanilla extract
• 1 tablespoon vanilla protein powder
• 1 tablespoon chia seed
Instructions
To be made the night before you plan on eating it, or at least 4 hours in advance
1. Night before: combine all ingredients [but the blueberries] in a glass or plastic container. Stir to combine and place in fridge.
2. Morning: pour contents of container into blender, add blueberries and blend until smooth.
Breakfast Burrito
Calories - 384kcal/ Fiber - 5g
Ingredients
• 2 large eggs,, lightly beaten
• 1/4 cup baby spinach
• 1 Tablespoon salsa
• 1 high fiber wrap
• 2 Tablespoons shredded cheddar cheese
• Coarse salt and freshly ground black pepper
Instructions
1. Coat a small skillet lightly with olive oil or cooking spray and set it over medium heat. When the pan is warm, add the eggs and spinach. Cook, stirring, until the eggs are soft but fully cooked and the spinach is wilted, about 2 minutes.
2. Remove from the heat and stir in salsa. Season to taste with salt and pepper. Heat the wrap in the microwave for about 10 seconds until warm. Spread cheese evenly along the center of the warm tortilla and top with the egg mixture. Fold in the sides of the wrap and then roll up tightly from the bottom. Serve immediately.
Almond butter Oatmeal
Calories - 385kcal/ Fiber - 8g
Instructions
• 1/2 cup Gluten Free Rolled Oats
• 1/2 cup canned coconut milk
• 1/2 cup water
• Sprinkle of cinnamon
• 1-2 tablespoons nut butter of your choice (My suggestion would be pipandnut)
Instructions
1. Mix the coconut milk, water and salt into a pan and bring to a boil.
2. Turn down to low heat, add the oats and stir.
3. Let the oats simmer for 10-15 minutes until desired consistency.
4. Add a tiny bit of nut butter, stir.
5. Serve into a bowl.
6. Add a tablespoon of nut butter, banana, cinnamon chia seeds and desired toppings.
7. Enjoy.
If you’ve got extra time, here is a serving for 4 tasty breakfast!!
Eggs Poached in Curried Tomato Sauce
Calories - 355kcal/ Fiber - 7g
Ingredients
• 2 tablespoons peanut oil
• 1 1/2 cups chopped onion
• 1 tablespoon minced garlic
• 1 tablespoon minced peeled fresh ginger
• 1 jalapeño pepper, minced
• 2 teaspoons curry powder
• 1/4 teaspoon freshly ground black pepper
• 1 (28-ounce) can diced tomatoes, undrained
• 1/2 cup light coconut milk
• 1/2 cup chopped fresh cilantro
• 4 large eggs
• 4 whole-wheat English muffins, split and toasted
Instructions
1. Heat oil in a large skillet over medium-high heat. Add onion and next 3 ingredients (through jalapeño); sauté 5 minutes or until vegetables are tender, stirring occasionally. Add curry powder and next 3 ingredients (through sugar); cook 2 minutes, stirring constantly. Drain tomatoes in a colander over a bowl; reserve liquid. Add tomatoes to pan; cook 5 minutes, stirring frequently. Add half of reserved tomato liquid; bring to a boil. Add coconut milk and chopped cilantro; return to a boil. Cover, reduce heat, and simmer 10 minutes. If sauce is too thick, add remaining reserved tomato liquid; maintain the heat so that the sauce bubbles gently.
2. Break each egg into a custard cup, and pour gently into pan over sauce. Cover and cook for 5 minutes, just until the whites are set and the yolks have filmed over but are still runny. Arrange 1 muffin, cut sides up, on each of 4 plates. Carefully scoop 1 egg and about 1/2 cup sauce onto each serving. Sprinkle each serving with 1 tablespoon green onions; garnish with cilantro leaves, if desired.
If you tried these out.. To tag us in your post or stories, would love to hear your tasty breakfast journeys :)