Ways to Upgrade Your Breakfast & 6 Healthy Recipes

Walking through the breakfast isle in the store, I can’t help but think, this is what America is serving our youth…breakfast cereals laden with sugar, artificial flavors and colors, and highly processed white flour with virtually no nutritional value aside from the vitamins and minerals added back in after the fact. Unfortunately even those are minimally beneficial as fortified vitamins and minerals are rarely added in a form our body can easily digest.

Granola bars, toaster waffles, brown sugar and cinnamon instant oatmeal — these are all in the same category. They are highly processed “franken-foods” (thanks Dr. Mark Hyman) with little to no fiber, healthy fats, or protein. When protein, fat and fiber is removed, foods become less filling, resulting in a higher than desirable intake. This process also increases the speed of digestion, resulting in higher blood glucose levels.

Growing up I would live off these foods for breakfast (though add toaster strudel into the mix). Now, with the obesity rates rising and over 52% of the U.S. adult population having either prediabetes or type 2 diabetes, I am here to provide you some better options!

I will start off with some things to keep in mind.

Choose Protein

Starting your day off with a healthy source of protein will help balance your blood sugar right off the bat and keep you full though the morning. Eggs are an obvious and nutrient dense choice; if able, choose organic pastured eggs for the highest quality. Full-fat cottage cheese and plain yogurt are also great options if you tolerate dairy.

Add Healthy Fats

Like protein, fats are very filling so will help keep you full until lunch. Also, fat will not impact your blood sugar at all, so replacing a portion of your carbohydrates with healthy fats will greatly lower the overall impact on your blood sugar. Grass-fed butter, olive oil, avocados and nuts are some of my favorite options.

Ditch the Sugar

Has anyone noticed how after you eat a big bowl of cereal you are starving an hour later? That is likely either 1.) Your body telling you you need actual nutrition because your Cocoa Puffs aren’t cutting it OR 2.) Your body telling you to eat something because your blood sugar is tanking. Replacing sugar with whole grains will help prevent both of these issues. Whole grains are minimally process and higher in fiber and nutritional value. Steel cut or rolled oats are a great example of this. Quinoa is a wonderful high protein option to make into a breakfast bowl. You can even roast some sweet potatoes with butter and cinnamon as a healthier alternative to fried hash browns.

Recipes!

Now on to the exciting part…recipes! Here are some of my favorites:

I call this “veggies with fried egg”

This is so simple and probably what I eat most often. I also like to do this when I have left over vegetables that I need to use up before they go bad because you can literally put anything in there. Some of my favorite vegetables to eat with eggs are: spinach, mushrooms, peppers, tomatoes, onions, kale, and asparagus. I also like to buy that huge box of organic mixed greens from Aldi — I’ll put an over easy egg on top with 1/4 to 1/2 avocado, drizzled with extra virgin olive oil and seasoned with sea salt and Everything But The Bagel seasoning. Is your mouth watering yet?

2 ingredient banana pancakes

This is another favorite of mine. Just like typical pancakes, they are very diverse. All you need for the base is 2 eggs and 1 ripe banana (I make this when our bananas are about to go bad)! From there, you can add anything from cinnamon to cacao, berries to coconut flakes. I also love to top them with a scoop of peanut butter. Check out my 2 Ingredient Banana Pancakes blog post for the full recipe!

overnight oats

This is a great grab-and-go option for busy mornings. Prep 2-3 servings Sunday evening to save you time during the week. This is also extremely versatile. Just start with this simple base: 1/2 cup dairy-free milk + 1/2 cup rolled oats + 3/4 Tbs chia seeds. Mix in your jar of choice — wide mouth mason jars work great for this.

From there you can go wild! Some personal favorites are frozen berries, cocoa and cinnamon. Or, if you prefer, just keep it simple. Let the mixture sit overnight and vua-la! Breakfast! For a protein boost, add a scoop of peanut butter or top some nuts in the morning. It can be served cold or you can feel free to heat it up to enjoy warm.

chia seed pudding

For all you low carb lovers, this is a tasty and filling option that also works best when prepared the night before. Chia seeds are a good source of essential fatty acids, fiber, and protein as well!

ingredients
  • 2 cups nut milk
  • 1/2 cup raspberries
  • 1/2 cup blueberries
  • 1/4 cup chia seeds
  • 1 tsp pure vanilla extract
  • 1 tsp maple syrup (optional)
instructions
  1. Add milk, chia seeds, vanilla extract and maple syrup (if using) to a jar. Mix well.
  2. Let sit for 15 minutes and stir again to prevent seeds from settling at the bottom.
  3. Store in refrigerator for at least an hour.
  4. Before serving, stir yet again and then top with berries!

Note: Makes 2 servings

zucchini and tomato fritata

This is a kid friendly, figure-food option to help sneak in some extra veggies! Check out the recipe here!

JJ Virgin Breakfast smoothie

I absolutely love this smoothie! I first found it in JJ Virgin’s book The Virgin Diet. If I make a smoothie in the morning, this is what I make because it is filling, get’s things moving (if you know what I mean), and is quick to throw together. Plus it has a full cup of dark leafy greens to get those veggies in first thing. Greens help with detoxification and are loaded with folate, magnesium, potassium and vitamin K. Spinach and kale are great options because you will barely notice the taste! Often times individuals will load smoothies with multiple servings of fruit which can cause blood sugar spikes. Berries are low in sugar and loaded with antioxidants.

ingredients
  • 1-2 scoops protein powder**
  • 1-2 Tbs fiber (fiber blend, chia seeds, flax seeds, hemp seeds)
  • 1/2-1 cup organic* frozen berries
  • 1 cup liquid (unsweetened almond or coconut milk)
  • 1/2-1 cup organic* leafy greens
instructions
  1. Add liquid of your choice, followed by choice of fiber, berries, and protein powder.
  2. Add choice of leafy greens.
  3. Blend.
  4. Top with some cinnamon and serve!

*Choosing organic leafy greens and berries when able is important because both foods are listed on the EWG’s Dirty Dozen list of most highly sprayed items.

**Many protein powders are low quality and sneak in unhealthy ingredients. Avoid types with fructose and other sugars, maltodextrin (corn), artificial sweeteners and artificial flavoring. Optimal vegan sources are pea, chia, brown rice or chlorella. Sunwarrior is a high-quality brand that tastes great. If you opt for a paleo option, the protein should be organic and 100% grass-fed. Both Vital Proteins and Ancient Nutrition make excellent protein and collagen powders.

Do you struggle with eating a healthy breakfast? If so, what can you improve? If you have any healthy breakfast go-to’s, tell me about them below!

Healthy, Dairy-Free Eggnog! (AKA Banananog)

This time of the year we are bombarded with sugar overload! You can only resist turning down unhealthy sweets for so long (or maybe not at all). Rather than inflicting hyperglycemia, bloating, fatigue and food remorse secondary to 2-3 long weeks of gluttonous feasting, I prefer find healthy alternatives.

This eggnog recipe is a fun twist on the typical sugar loaded version. It has no added sugar and has great nutritional value. Bananas are an excellent source of prebiotics (the food for probiotics), are great for digestion, have high levels of vitamin B6, and contain nutrients to help lower blood pressure.

Coconut is loaded with healthy fats, particularly medium chain triglycerides, which can be used as a quick source of energy and to promote weight loss.

*This recipe serves 4

INGREDIENTS

  • 4 bananas
  • 3 cups coconut milk
  • 1/2 tsp vanilla extract
  • 1/2 tsp ground nutmeg

*Note: For a creamier recipe, opt for full-fat coconut milk

INSTRUCTIONS

  1. Add bananas, coconut milk, and vanilla extract to a blender
  2. Blend until creamy
  3. Pour into 4 serving glasses, and sprinkle nutmeg on top
  4. Enjoy!

*Optional (but more fun): add a splash of rum to make it an adult beverage

Need some inspiration? Chocolate Covered Katie is a healthy dessert blog with alternatives to almost any sweet treat!

What are your favorite healthy desserts? Share below!

Recipe courtesy of the Institute for Transformation Nutrition

Matcha Latte Recipe and Benefits

The gloomy weather over the past week has got me sipping all kinds of warming beverages, from hot water with lemon to an old favorite, matcha tea. In addition to its soothing taste, this beautiful green powder is a total powerhouse superfood. In fact, Japanese tea farmers have been growing it for over 1,000 years to obtain its health benefits! This type of tea is unusual in that the whole leaf is ground and consumed, as opposed to conventional green tea where the plant is simply seeped in water.

Health Benefits

  • METABOLISM BOOSTING. It contains a powerful antioxidant, EGCG, which is known to boost metabolism. One cup of matcha has 137 times the amount as a conventional cup of green tea.
  • ANTI-CANCER. One bowl of matcha contains as many antioxidants as 10 cups of green tea.
  • STRESS RELIEF. It is high in L-theanine, an amino acid helpful in reducing stress and lowering blood pressure.
  • DETOXIFYING. For several weeks before the matcha plant is harvested it is shaded from the sun. This forces the plant to compensate for the lack of light by producing extra chlorophyll, a potent detoxifying compound that binds to toxins in the blood.

In addition to these incredible benefits, I also love matcha because it gives me steady energy without the jitters and, when prepared such as below, it’s filling and will help satisfy sugar cravings!

Collagen Matcha Latte Recipe

INGREDIENTS

  • 1 cup water
  • 1 cup unsweetened almond or
    coconut milk
  • 1 scoop collagen (optional)
  • 1 tbsp coconut butter
  • 1 tsp matcha
  • 1 tsp cinnamon
  • 1 tsp honey

INSTRUCTIONS

  • Heat the water and milk together in a pot
  • Blend, sip, enjoy!

*To make an iced matcha latte, add a cup of ice instead of heating up the water and milk.

Have you tried matcha before? How was it prepared?

2 Ingredient Banana Pancakes

Over the years, as I started paying more attention to food labels and limiting processed foods, pancakes were on of the foods I started making homemade rather than buying a mix. Unfortunately, top brands are most often made with highly processed white flour, sugar, dextrose (aka more sugar), unhealthy oils (soybean, palm, canola),  and have very little, if any, fiber.

My favorite part about these pancakes is that they only have two main ingredients and can be made in a matter of minutes! They are also very easy to customize by adding blueberries, chia seeds, nuts, cinnamon, cacao powder or dried coconut. Additionally, since the banana gives them a natural sweetness, minimal syrup is needed.

INGREDIENTS

INSTRUCTIONS

-2 eggs
– 1 banana (I typically make this recipe when my bananas are about to go bad as that is when they are the most sweet!)
– Optional ingredients to add to batter: cinnamon, cacao powder, coconut flakes, chia seeds.

– Top with: berries, nuts
– Drizzle with: honey, pure maple syrup

  1. Mash banana in a bowl using a fork.
  2. Add 2 eggs and scramble together with the banana.
  3. Add optional ingredients and mix together.
  4. Cook pancakes on preheated griddle or large pan for 2-3 minutes or until bubbles form.
  5. Flip and cook and additional 2-3 minutes until they are done in the center.
  6. Enjoy!

NOTE: I prefer to use coconut oil on the pan as it is stable at high temperatures and adds great flavor to the pancakes.