The following three recipes are nutrient packed and will provide sustained energy throughout your busy morning. While also being extremely satisfying and delicious, they require very minimal time and ingredients to prepare. And with all your saved time in the morning, this leaves moments to collect your thoughts, maybe begin a meditation practice or even spend more time with your family before jetting off to work and school. I also love that all three recipes are simply mixed up in a bowl and can even be prepared ahead of time, like the night before, so you can grab and go. Lastly, the ingredients are versatile and may be substituted for what you have on hand, specifically fruit. So, don’t freak out if you are missing apples or kiwi…try a pear, orange or mango if that is what you have lying around. In fact, get creative and throw together new combinations to vary your nutrients and satisfy your heart’s content. Enjoy!
A pudding for breakfast? Does it get better than this? The best part about his healthy meal is that for the 10 minutes you leave it to gel, you can run to get something ready for your work day, read the newspaper while having your morning tea or even do a 10 minute meditation. Chia seed is extremely high in magnesium, a mineral that most Americans are deficient in (due to soil depletion), which can be helpful with managing anxiety, hormones and sleep. Read more about the benefits of magnesium here.
- 3 tbs organic chia seed
- 1/4 c. or just enough nut or coconut milk to cover chia seed
- 1 tsp honey, molasses, or maple syrup
- 1 tsp maca powder
- Handful of berries and/or dried fruit
- 1/2 sliced banana
- 1 tsp ground flax
- 1 tbs almond butter
- Pour 3 tablespoons of chia seed and maca powder into a bowl and stir with a fork or spoon until well combine.
- Add in your nut milk or coconut milk and soak chia seed for 10 minutes (until chia has gelled or turned into a pudding).
- Add in your sweetener of choice (I like molasses for extra B vitamins). Stir again.
- Top with banana, berries, flaxseed and nut butter of choice.
This breakfast “cereal” can be achieved with pretty much any fruit you have on hand, but my very favorite fruit to use is apples. Apples are super high in fiber and are the perfect way to start the day, as they clean and sweep the digestive tract! And as the old saying goes, “An apple a day, keeps the doctor away!” I’m telling you…this is so true! I also love the fact that if you are out of your expensive health cereal or granola, you can improvise with the ingredients you have on hand and still enjoy a nutritious meal. Yes, this is a win-win!
- 1 chopped apple
- 1 diced kiwi
- 1/2 banana sliced
- 1-2 tsp molasses
- Sprinkle of dried fruit/nuts
- 1/2-3/4 c. nut/coconut milk
- 1-2 tbs hempseed or 1 tbs almond butter (optional)
- 1 tsp ground flax (optional)
- Chop and slice your fruit and pour into a beautiful bowl.
- Sprinkle on your nuts and seeds of choice.
- Drizzle your molasses on top and then pour over your nut and/or coconut milk.
- Add ground flax for an omega 3 boost or hemp seeds and/or almond butter for protein.
This porridge-like recipe is one of my favorite breakfasts for the winter because it is so warming and is a great alternative to oatmeal if you have an allergy to oats or gluten. Not to mention, quinoa is packed full of protein, so this breakfast will leave you satisfied and provide you with enough energy to sustain your morning. Additionally, this dish has Brazil nuts, which is the highest food source of Selenium, another mineral most Americans are deficient in due to soil depletion. Read more about Selenium here.
I love to accompany this bowl with a giant cup of hot chocolate or a big dollop of almond butter. If you are feeling like you need the comforts of both almond butter and chocolate…what the heck…go for it! I’ve even put almond butter in my hot cacao and came out a winner.
- 1 c. cooked quinoa
- 1/2 c. nut/coconut milk
- 1/2 sliced banana
- 1-2 tsp honey
- 1 tsp ground flax
- handful of berries
- 1-2 tsp pistachios
- 3-4 Brazil nuts
- sprinkle of raisins (optional)
- Stir quinoa and milk in a pot over medium heat until warm.
- Transfer to a bowl, add honey and stir. Then top with sliced bananas, berries, Brazil nuts and pistachios.
- Sprinkle on flaxseed and raisins.
Hope you find these recipes easy and satiating! Remember, breakfast really is the most important meal of the day: it gets your digestion firing, balances your blood sugar and keeps your energy revving for the morning…it is basically fuel for your brain! And when you ensure you are eating healthy, nutrient-packed foods, all of which provide nourishment for your brain, you ensure that your focus is on point! Most importantly, making time to enjoy a healthy breakfast is a form of self-care and we could all use a little more of that in our busy, fast-paced lifestyles.
Wishing you divine health and self-care!
<3 Eat Your Greens Out