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.