• Meredith Wellman, MS, RD

Go-To Breakfasts: Start Strong!

First things first, #soulwork in the kitchen...

Song I'm Listening To:

Quote I'm Loving:

Keep looking where the light pours in.

Whether you have breakfast at 5:00 a.m. or 11:00 a.m., having ingredients for a quick and nutritious meal can support starting the day strong. Along with the psychology of starting the day on a positive note, eating breakfast can also have a positive effect on your metabolism and daily intake. So, if you need to get back in an eating routine, nourish your long work day, or just want a couple more quick meal options... Here ya go!


Psst... These recipes both provide a wide range of vitamins and minerals that can help support your immune system. See how many different food groups and colors are included in each option? Between the two meals, they provide vitamins and minerals such as zinc, folate, magnesium, vitamin D, calcium, potassium, vitamin C, and vitamin E; as well as phytonutrients like bromelain, lutein and phytosterols that work to protect our body from disease. Disclaimer: This does not mean healthy eating can completely protect you from disease, but it can aid in strengthening your body and immune system.


Avocado Toast


1-2 slices of whole grain bread | My top two options: Click, Click

1/4-1/2 avocado

1 scrambled egg

"a sprinkle" ~1/8 tsp. Everything Bagel seasoning,

...or just a mixture of salt, pepper, and garlic powder


It's as easy as 1..2..3..

1. Toast the bread (I keep it in the freezer to prevent wasting!)

2. Cut, then smash avocado onto the toast. Scramble egg, put it on top.

3. Sprinkle seasonings.


Tip: How to Cut an Avocado Demo



Yogurt Bowl


1 C plain yogurt | My top option: Click

"a handful" ~1/4 C sliced fruit

"a spoonful" ~1 Tbsp. natural seed- or nutbutter | I use Sunbutter

1/8-1/4 C low sugar, high fiber granola | See below for a homemade recipe! When buying, I like these options: Click, Click


1. Add it all to a bowl.



Homemade Granola

  • 1/2 C butter or coconut oil, melted or a liquid oil | I used: Click

  • 3 C rolled oats

  • 1/4 C pure honey or maple syrup

  • 1/4 C chia and/or flax seeds

  • 1/2-1 teaspoon ground cinnamon

  • 1.5-2 teaspoons salt

  • 2 teaspoons pure vanilla extract

  • 1 C raisins, or other dried fruit | Check for: Just the fruit, no added sugar.


Recipes makes 5 C (~20 servings); recipe adapted from TheKitchn.


1. Line and/or grease a baking sheet, then preheat the oven to 325F.

2. In mixing bowl, mix together everything but the raisins/dried fruit. Coat the oats well.

3. Spread evenly onto baking sheet. Bake for 15-20 minutes, until toasted/golden brown. Remove. Add raisins/dried fruit on top.

4. Let cool! This will take about 10 minutes to completely cool and get crispy. If you have a wire rack, you can transfer parchment paper or aluminum foil to wire rack.

4. Store in an airtight container for up to one month.



Why homemade? 1. If you need granola and can't go to the store, but you have the ingredients, you can easily make it! 2. Granola is challenging to find a great option at the store. Ideally, I want a good source of fiber (greater than 3 grams), low in added sugar, a source of heart healthy fat (chia/flax seeds), and not $5.00 for one bag. This homemade granola provides all of that, and an extra perk is it makes your house smell divine!




ENJOY!

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