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Monday
Apr282014

Recipe Round-up: Breakfast

There's something about breakfast that seems to set the course for the day. Certainly, a high carb, low protein breakfast can set us up for a late morning energy crash, which too often descends into a series of bad choices and their consequences. When we begin the day with a healthy, filling choice, however, we've not only nourished our bodies with the right balance, but we've already scored one for success that day. There's something immensely gratifying about being able to chalk up a win right away. For me, I've found it makes it that much easier to say yes to the right choices later and resist temptation when it creeps up. I've fueled my body in the right way, and I've boosted my confidence simultanously. While the possibilities are endless, check out these four recipes that can offer you a better breakfast.

Huevos Salad

If you enjoy huevos rancheros, consider this veggie-rich, lower carb version. (Seriously, the taste isn’t in the tortillas anyway!) Increase the ingredients to suit your taste and hunger.

  • 1-2 sunny side up/over easy eggs
  • ¼ cup diced tomato
  • ¼ cup diced avocado
  • 1 Tbsp. diced red onion
  • Greens
  • Lime juice (optional)
  • Cilantro (optional)
  • Sea salt
  • Cracked black pepper
  • Salsa or Sauce

Sauce

  • ¼ cup tomato puree
  • ¼ tsp. cumin
  • Sea salt (to taste) 

Cook up 1-2 eggs either sunny side up or over easy - depending on how skilled/ambitious you are. (Notice I took the easy route.) Dice/chop avocado, tomato and red onion.

Put your cooked eggs on a bed of greens, and add all the veggies and garnishes. Top with your favorite natural salsa or homemade sauce.

Low Carb “Cereal”

I’ll admit I used to be a cereal addict. It was easy and quick, and I happen to like crunchy food. I’ve weaned myself off the cereal expectation, but I still crave it every now and then. This seems to fit the bill for me, and it has a lot better nutrition profile than what I used to eat. Increase the ingredient amounts as you wish, but this is heavy and dense enough that a little goes a long way.

  • ¼ cup whole almonds
  • ¼ cup whole pecans
  • 1 Tbsp. chia seeds
  • 1 tsp. ground flaxseed
  • ¼ cup shredded (unsweetened) coconut
  • 2 Tbsp. wild blueberries (I just use frozen.)
  • 2 Tbsp. organic plain full fat or Greek yogurt (You can substitute organic milk or almond/coconut milk.)

Toast the nuts (if desired) for 5 minutes at 200 degrees. Chop by hand or in a food processor to small bits (no need to pulverize here). Mix the nut pieces with the coconut, chia seeds and ground flaxseed in a bowl. Add yogurt/milk and blueberries (or your fruit of choice).

Egg and Sausage Scramble

It doesn’t get much more basic than this, but it’s perfect for the days when I crave something simple, filling and salty - especially when I’ve had a few days of “protein powder and Dynamic Greens” shake as I’m running out the door.

Scrambled Eggs

Everyone has his/her own preferences for this staple dish, but I find it’s helpful to keep stirring and breaking up the egg the entire time it’s cooking and to be sure to get them off the heat before they get too dry.

I make the sausage ahead of time on the weekend and just store it in the refrigerator (or freeze it) and add a bit of fully defrosted sausage to the eggs in the last 3 minutes of cooking.

Homemade Sausage

  • 1 lb. ground pastured pork
  • 1 tsp. sea salt (or to taste)
  • 1 tsp. cracked black pepper (or to taste)
  • ½-1 tsp. ground or crushed fennel seed

Mix all ingredients and cook as you would hamburger. This recipe can work well for patties.

Added Veggies

It doesn’t really matter what you choose, but it’s great to actually work in a vegetable serving (or ideally two!) at breakfast. Let’s face it - most of us aren’t used to eating veggies in the morning. The fact is, the more we spread out those servings, the more we’ll fit into our daily diet.

Personally, I like a mix of red and green bell pepper with some red onion and green onion. I prefer to saute them but throw them in fresh when I’m in a hurry. You can add chives (herbs count!), mushrooms, spinach or whatever suits your taste. Again, the more prep I do on the weekend, the better I eat during the week.

Apple and Greens Salad with Cider Dressing

  • Greens of choice
  • Apple slices
  • Toasted pecan pieces (200 degrees for 5 minutes)

Dressing:

  • 1 Tbsp of apple cider (could use juice)
  • 2 tsp of favorite nut oil (e.g. walnut, macadamia) or just extra virgin olive oil
  • Sea salt (to taste)
  • Cracked black pepper (to taste)

If you want more “heft” to the salad or would prefer to make it the whole breakfast rather than a “side,” consider adding some prosciutto, bacon, hard boiled egg and/or goat cheese.

These are just a few of my favorites. What are your go-to healthy breakfasts? How have you "reframed" the first meal of the day to get you started on track each day? 

Written by Jennifer Wannen, Content Manager

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

 

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