What do you eat for breakfast?

I have been asked the question many, many times. Healthy breakfast options seem to be the problem for most people (those that eventually get tired of good old oatmeal that is).

Lately, my absolute favorite breakfast has been a fruit & veggie smoothie (recipes coming soon). I like to get a couple of servings of fresh F&V in as soon as I wake up. However, some of us do need something a little bit more substantial on occasion, and here are a few tasty suggestions. Some of these are my own concoctions, and the others are variations or recipes that came from various sources I failed to record (apologies to authors).

Breakfast Options:

My Omega Miracle Powder

In a coffee grinder grind 2 Tablespoons of each:

Flax seed

Whole organic sesame seeds

Organic raw pumpkin seeds

Place in a container with a lid and keep in a fridge for up to 7 days. Add 2 tbs daily to your cereal, salads and/or smoothies. This just might save your life! J 

Apple Berry Porridge

1 large apple, peeled and diced

1 cup berries

¼ cup pumpkin seeds, soaked overnight

2 dried figs cut in half

1 table spoon ground flaxseed

Blend first four ingredients in food processor and sprinkle with flaxseeds.

Buckwheat-Flaxseed Blueberry Pancakes

Serves 6 (makes twelve 5-inch pancakes) / Ingredient tip: Rich in omega-3 fatty acids, high-fiber flaxseeds offer nutrient benefits only when ground (whole flaxseeds pass right through), so opt for the most finely ground flaxseeds you can find, or grind your own in a coffee grinder.

Toppings

2 cups (one 8-ounce pack) strawberries, thawed if frozen

2 tablespoons light agave nectar, divided

3/4 cup low-fat plain yogurt

1/4 heaping teaspoon finely grated orange zest

Pancakes

1/2 cup buckwheat flour

1/2 cup ground flaxseeds

1/2 cup all-purpose flour

2 teaspoons baking powder

1 teaspoon baking soda

1/4 teaspoon salt

2 tablespoons light agave nectar

2 large eggs

2 tablespoons vegetable oil

1 1/2 cups low-fat buttermilk

1 cup (one 4.4-ounce pack) blueberries, fresh or frozen

1. For toppings: Quarter strawberries, then stir in 1 tablespoon agave nectar. Set aside. Stir 1 tablespoon agave nectar and orange zest into yogurt. Cover and refrigerate.

2. For pancakes: Sift dry ingredients together into a medium mixing bowl. In a separate bowl, whisk together agave, eggs, oil, and buttermilk. Whisk wet mixture into dry ingredients until just incorporated. Do not over mix.

3. Heat a skillet over medium heat. Brush lightly with vegetable oil, then drop about 1/4 cup batter onto skillet. Cover with blueberries (no need to thaw if frozen). Fill skillet with as many pancakes as will fit, leaving a small space between. Cook until set around edges, 2–3 minutes. Flip and cook for another 1–2 minutes, until cooked through. Top each pancake with a dollop of yogurt and a scoop of strawberries.

PER SERVING: 296 cal, 33% fat cal, 11g fat, 2g sat fat, 75mg chol, 10g protein, 40g carb, 6g fiber, 535mg sodium

Flax Spread

4 tablespoons raw flax seeds

1/2 lemon, juiced

Celtic sea salt to taste

2 tablespoons of water

Grind the flax seeds to a powder using a coffee or seed grinder. Add the remaining ingredients and mix into a paste.

Hot Breakfast Quinoa

1 cup quinoa

2 cups water

Salt

½ cup chopped apples, pears, raisins, soaked almonds, or dates

½ cup rice milk

1 tablespoon maple syrup or raw honey

Rinse one cup of quinoa and drain. Place the quinoa in a saucepan over a high heat, add the water and salt, and bring to a boil. Reduce heat and simmer for 5 minutes. Add whatever fruit you desire and continue to simmer until the water is absorbed. Serve with rice milk and a drizzle of maple syrup/honey. Add cinnamon to taste.

Pink and Purple Quinoa

Wheat-free, soy-free, nut-free, dairy-free, egg-free

Serves 4 /Keep some plain, cooked quinoa in the refrigerator for other meal bases. Ingredient tips: People with milk challenges often can handle ghee (clarified butter) because it is basically free of casein, or milk protein. Hempseed, available at natural products stores, is an excellent source of protein and omega-3 essential fatty acids. It is best used uncooked, straight from the package, to retain the valuable—but delicate—omega-3s.

1 cup quinoa, well washed

2 cups water

3/4 teaspoon ground cinnamon

Dash of salt

3/4-1 cup fresh or frozen cherries or blueberries, or a combination

1 tablespoon ghee (optional)

4 tablespoons hempseed

1. Combine quinoa and water in a medium saucepan and bring to a boil. Reduce heat, cover, and simmer for 12-15 minutes.

2. Remove from heat and stir in cinnamon, salt, and berries. Add ghee, if using, and sprinkle each serving with a tablespoon of hempseed.

PER SERVING: 258 cal, 30% fat cal, 9g fat, 1g sat fat, 0mg chol, 10g protein, 35g carb, 12g fiber, 12mg sodium

Rise Up Millet

2 cups water

1 cup millet

1 cup almond milk

4 tea spoons unsweetened coconut flakes

Agave syrup or stevia to taste

4 tea spoons chopped nuts or pumpkin seeds

Toast millet until fragrant and lightly colored. Bring water to a boil and add millet. Simmer until all water is absorbed. Remove from heat and let stand for 10 minutes. At this stage, the millet will keep for several days, refrigerated in sealed container. For  each serving, put ½ cup millet in a bowl and add ¼ cup almond milk, coconut flakes, agave syrup, and nuts.