Protein Power: 3 Healthy Breakfast Recipes
Breakfast is arguably the most important meal of the day.
It’s also a meal that most people skip!
I get it–Intermittent Fasting is trending, and many people (especially males) are seeing great results. BUT, in my opinion, breakfast is not the meal to skip, especially if you have later-day binges, hormonal imbalances, anxiety, energy and mood swings, or adrenal fatigue.
Getting in a meal that’s rich in healthy fats and protein–yet low in sugar–first thing in the morning is KEY to balancing blood sugar levels, which translates to energy, brain power and balanced moods throughout the day. This simple dietary shift (for the non-breakfast eater) is supportive of our circadian rhythm, thus sleep enhancing. It also fires up the metabolism, leading to accelerated (and more effortless) weight loss.
Whether you’re a working professional, mom, student, or caregiver, mornings can be rushed–and making breakfast does take extra thought, time and energy. But, creating space for self-care, especially before your busy day even starts, is one of THE best things you can do for your mental, physical and emotional health.
Here are 3 protein-packed breakfasts that Nutritionists recommend (and eat):
Egg bites - eggs are a nearly perfect food, containing every single nutrient (except vitamin C). When incorporating them into your regime, be sure to eat the yolk–this is where 75% of the nutrients are found, including vitamins A, D and E, carotenoids, and omega 3 fatty acids! Worried about cholesterol? Rest assured: 75% of cholesterol is made in the liver; only 20% (or less) comes from diet. Thus, for most people, high cholesterol levels are NOT caused by eating cholesterol-rich foods. Click here for more details.
Recipe: preheat the oven to 350°F. Then, spray a 12-cup silicone muffin pan with avocado oil and add a thin layer of veggies such as spinach, sliced mushrooms, diced onions, red bell peppers, sun-dried tomatoes, and/or herbs. Set muffin pan aside. In a medium-sized bowl, scramble a dozen pasture-raised organic eggs with sea salt and pepper (to taste). Pour egg batter into each veggie-loaded muffin cup, then top with goat or sheep’s milk cheese (if desired). Bake for 15 minutes, then check to see that the middle is firm. If needed, return to the oven for an additional 2-4 minutes. Remove from oven, cool and pop out your egg bites. Note: these can be stored in the fridge for up to a week or freezer for 1-2 months.
Veg-heavy smoothie - this is a Nutritionist’s go-to breakfast (and my personal favorite)! Yummy and incredibly filling (when done right), smoothies are an easy way to pack in a LOT of vitamins, minerals and antioxidants. Pro Tips: use more veggies than fruit, always add a protein powder and healthy fat component, and drink more room temperature than cold to support digestion!
Recipe: add 1/2 c blueberries, 1/4 frozen banana, 1 tbsp cashew butter, 1 c steamed (then frozen) cauliflower, 1 c spinach, 1/2 c homemade nut milk and Purium Power Shake to a high-powered blender. Process until smooth and enjoy with cacao nibs on top! Optional add-in: grass-fed collagen protein or gelatin (for a thicker consistency).
Avocado toast - although slightly higher in carbs, this breakfast is surprisingly tasty and incredibly easy to make–great for rushed mornings and light eaters! Plus, avocado is a superfood that’s rich in bloat-fighting potassium, stress-relieving magnesium, bone strengthening vitamin K, and heart healthy monounsaturated fats.
Recipe: toast a piece of gluten-free* bread then top with 1/2 mashed avocado and Everything But the Bagel seasoning. That’s it! For a more substantial meal, add an egg atop your avo toast or enjoy 2 eggs (your way) on the side. *Note: I recommend using gluten-free bread as up to 70% of the population has a hard time digesting gluten, the protein component found in wheat, rye and barley.
Mornings can be as frantic or easy-going as YOU let them be. By waking up just a little bit earlier and establishing a power morning routine (that includes a balanced breakfast), you will set yourself up for success in the day. Try these out and let me know which is your favorite!
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