- Beginners smoothie
- Berry Nut smoothie
- Cherry/Berry Almond smoothie
- Minty Green smoothie
- Ginger, fruits, and greens
- Beef and spinach scramble
- Eggs and mushrooms
- Turkey and egg bake
- Morning fruit bowl
- Blueberry almond oatmeal
- Home style potatoes
- Baked bananas (max 2)
- Scrambled eggs and salsa
- Breakfast burrito (can replace tofu with meat)
- Peanut butter oatmeal
- Ground turkey apple mix
Breakfast is without a doubt the most important meal of the day, and usually the most neglected in our society. “Break-fast” describes the fact that we have been fasting for usually 8+ hours during the time we’re asleep. Our blood sugar levels are low and what we decide to eat is very important.
Eating high carbohydrate foods such as bagels, toast, sugared cereals, etc., will spike our blood sugar levels and could set us up for reactive hypoglycemia. However, if we make sure we include some good protein in our breakfast, we see a balancing of our blood sugar levels and sustained energy until our next meal.
Don’t be afraid of eggs. The cholesterol scare which has occurred over the last 20+ years has made many people leery of eating eggs due to their cholesterol content. Eggs are good to eat, though you should choose organic eggs enriched with omega 3’s to avoid hormones, antibiotics and other contaminants, and don’t necessarily increase your cholesterol. Of course eating eggs in moderation as well. Scrambles which include fresh chopped vegetables are wonderful meals which are satisfying and loaded with the nutrients you need to get you through the morning.
Below are recipes for breakfast foods.
1a. Smoothie Recipe (basic smoothie)
Base for all shakes: Nutritional Meal Supplement by Move Forward Natural Health
“Nutritional Meal Supplement” is an all purpose wellness shake designed for optimal intake of macronutrients and micronutrients. Recommended once daily either as a meal or with a meal.
Smoothies are an easy and practical method of adding more protein and some healthy fats to your diet. They also afford an easier way to take your vitamins and supplements instead of swallowing many capsules. They can be used for a meal or as an energy-boosting snack in between meals.
In a blender combine the following and blend until smooth: All blenders are different. Some work better than others. If not mixing well, add a splash of water or orange juice or rice/almond milk till you get desired consistency. It may take making 3-4 smoothies till you determine your desired consistency. Adding protein powder often requires more fluid to be added. Don’t get frustrated, once you nail down this practice you are going to love this powerful meal option for the rest of your life!!!!!!!
- Medium whole fruit such as an apple, pear, peach, nectarine (remove cores) or banana (remove peel and cut into small pieces and freeze over night). You may use instead ½-1 cup of fresh or frozen fruit/berries.
- Small handful of baby spinach (10ish leaves) – everyone is different to how much they like. I would start with about 10 and adjust from there
- 1 cup rice or almond milk
- Probiotic supplement. (optional) – shown to promote weight loss
- 1 TBS ground organic flax seeds. – omega 3’s
- 2 TBS Protein Powder – Whey, Rice or other. (trader joes has great proteins)
- Ice cubes (optional if you use frozen fruits) (I find smoothie to be more enjoyable cold)
More complicated smoothie options (probiotic supplement, ground flax seeds and protein powder can be added to any of the following smoothies). Will need to add additional water/milk.
1b. Berry Nut Smoothie
.5 – .75 cup cashews (unsalted)
1 cup water or rice milk or almond milk (unsweetened)
1 cup frozen banana pieces – peel and cut into .5” pieces the night before and place in freezer
.5 cup frozen berries – 1 cup berries if you don’t want to buy cherries as well.
.5 cup frozen cherries
Blend cashews and fluid in a blender till smooth and creamy. Add frozen fruit until smooth. Might need to ask a dash more fluid to get desired consistency.
1c. Cherry/Berry Almond Smoothie
.5 cup almonds, soaked
.5 cup water or almond milk (I prefer water with this one)
1 pear/apple/peach/nectarine – remove core and cut into smaller pieces
1 cup frozen cherries or berries
The night before you need to soak the almonds overnight in a container with water. Drain and rinse before adding to blender. Add fluid and blend till thick and creamy. Add pear and cherries or berries. Might need to add a splash of fluid to get desired consistency.
1d. Minty Green Smoothie (great way to get some green veggies that some hate eating!!!) (this smoothie might make a little more shake than you’re used to)
1 banana – break into smaller pieces and freeze night before
1 apple – remove core and cut into smaller pieces
1 pear – remove core and cut into smaller pieces
1 lemon – just going to squeeze juice into blender
1 lime – just going to squeeze juice into blender
2-3 cups water – depending on how you like the consistency
Small handful of baby spinach leaves – clean with water first!
4 kale leaves – remove stem and cut into smaller pieces
3 TBS fresh mint leaves
Blend the fruit and fluid first. May need to add a splash of fluid depending on the blender. Once smooth add the remaining ingredients until completely smooth. This one takes an extra few seconds to blend compared to the other smoothies, you don’t want chunks of greens. More fluid maybe needed. Add a splash at a time.
1e. ginger, fruits, and greens smoothie ( I like adding whey protein to this smoothie, 1 scoop)
1 apple – remove core and slice
1 pear or peach or nectarine – remove core and cut
1 kiwi – peeled and sliced
1.5 cups water
1 lemon – just the juice
1” piece of ginger – important to peel and cut into tiny pieces (hard to blend, but super super healthy)
5 kale leaves – remove stem and cut into .5” pieces
Small handful of baby spinach leaves – important to wash first
3 TBS ground flax seeds
Blend the fruit and fluid first. May need to add a splash of fluid depending on the blender. Once smooth add the remaining ingredients until completely smooth. This one takes an extra few seconds to blend compared to the other smoothies, you don’t want chunks of greens or ginger. More fluid maybe needed. Add a splash at a time. If adding whey protein will need to add additional water. If not adding whey protein, eat some protein with this shake, like a hard boiled egg or some nuts or seeds.
- Beef and Spinach Scramble
1 TBS olive oil .5 tsp basil
.5 lb lean ground beef (grass feed) 1 cup spinach, washed
1.5 scallions, chopped 3 omega 3 enriched eggs
1 clove garlic, minced half sweet onion
.5 tsp black pepper
In a large, skillet heat olive oil. Add beef, scallions, garlic, onion, pepper, and basil. Cook on low heat till mean is browned. Turn heat up to medium and add spinach, stirring contents for 5 minutes. Add eggs and continue stirring until eggs are cooked. Makes 2 meals
3. Egg and Mushroom
1 cup mushrooms, thinly sliced 1 garlic clove, diced
1 tablespoon no-salt added chicken broth ½ cup mung bean sprouts
2 eggs, beaten with water 1/8 teaspoon cayenne pepper
- Cook mushrooms in broth over medium heat
- Add bean sprouts and garlic and saute’ briefly
- Pour eggs over mushrooms and sprouts
- Cook over low heat until firm
- Sprinkle with cayenne pepper
4. Turkey and Egg Bake
½ pound lean ground turkey
1 cup mushrooms, chopped
½ cup onion, chopped
½ cup red pepper, chopped
¼ teaspoon dill
¼ teaspoon fennel, crushed
1 garlic clove, minced
2 eggs, beaten
¼ cup fresh parsley, minced
- In a large skillet, cook turkey, mushrooms, onion, red pepper, dill, fennel, and garlic together until the turkey is done.
- Drain off liquid, and place the mixture into a pie plate. In a medium bowl, stir together eggs and parsley, and then spread them over the turkey mixture.
- Bake uncovered for 25-30 minutes or until the top is set.
- Morning Fruit Bowl
.5 cup almonds, soaked over night, then chopped
1 mango, peeled and cut into small chunks
1 banana, sliced
2 kiwis, peeled and diced
1 pear, cut into chunks
1.5 TBS organic lime juice
2-3 TBS organic shredded coconut
Soak the almonds in a bowl with 2 cups water at room temperature overnight. In the morning drain and rinse well. Chop almonds on a cutting board. Add all ingredients together. This bowl will be good for two to three mornings. Also good as a snack throughout the day if you feel your energy decreasing or start to get hungry.
- Blueberry Almond Oatmeal
1 cups thick rolled oats
2 cups water
Pinch sea salt
Maple syrup or agave nectar
Blueberries, fresh or frozen
Ground or chopped almonds
Place oats, water and sea salt into a medium saucepan. Heat on medium and cook the oatmeal until it begins to bubble then turn to low heat. Continue stirring until oatmeal is thick and cooked, about 7-8 minutes. Combine other ingredients as desired. Grind almonds in coffee grinder or use chopped almonds. Good for 1 bigger meal and a small snack later.
- Home Style Potatoes
3 medium red potatoes, washed and cut into chunks
.5 TBS olive oil
Half onion, chopped
.5 tsp sea salt
One clove garlic, minced or chopped
.5 tsp oregano
Dash ground cumin
Steam chunks of potatoes in a medium pot filled with about 2 inches of water: cover and steam for about 10 minutes, the potatoes should be mostly cooked. Remove and let cool. In large skillet or pot, sauté onions and garlic until cooked, about 6 minutes. Add sea salt, oregano, ground cumin and pepper and cook for additional 1-2 minutes. Add potatoes to mixture and sauté for 5-10 minutes or undtil golden brown. Careful not to burn and add more olive oil if potatoes begin to stick to pan.
8. Baked Bananas
3 large bananas ¼ c brown sugar
2 T vanilla 2 TBS apple juice
Slice the bananas lengthwise and place in baking dish. Combine brown sugar, vanilla, and apple juice in a saucepan. Heat until slightly thickened. Drizzle this mixture over the bananas. Bake bananas for 15 minutes at 375 F. Should be eaten with a protein source as well. Good for 2 meals.
9. Scrambled eggs and salsa
3 pieces bacon or sausage pinch of sea salt pinch of paprika
2 egg 1 TBS minced parsley 1 TBS fresh chives
1 tsp dried oregano any amount of salsa you desire
Cook bacon or sausage first until fully cooked. and mix with other ingredients. Cook in a skillet over medium heat until eggs are set. Add salsa last once removed from skillet and on plate.
10. Breakfast Burrito
½ medium onion, chopped ½ red pepper, chopped 2 t olive oil
½ green pepper, chopped ¼ c chopped cilantro 1 T tamari
1 lb. firm tofu, crumbled 1 tomato chopped 1 t cumin
6 whole wheat tortillas
Add oil to skillet and sauté onion until soft. Add peppers and tomato. Sauté until vegetables are soft. Add crumbled tofu and stir in spices and herbs. Place about 1/3 c of mixture in tortilla and roll up. Serve warm. Serves 2-3 meals.
- Peanut Butter Oatmeal
1 c water 1/3 c rolled oats 2 TBS raisins
2 TBS crunchy peanut butter 1 apple grated
Place water, raisins, and rolled oats in saucepan. Bring to a boil. Reduce heat and simmer for 5 min. Add peanut butter and mix well. Serve with grated apple. Also try with almond butter.
- Ground Turkey Apple Mix
1 lbs ground turkey ( some people prefer less ground turkey (.5lbs))
1 onion diced
2 TBS olive oil
1 diced apple
1/8 tsp cinnamon
1/8 tsp nutmeg
add olive oil to large skillet and cook on medium – high heat for 2-3 minutes. adding onions and sauté for about 5 minutes. Crumble ground turkey into the pan, add pinch of salt and/or pepper if desired. Continue to cook and stir until meat is fully cooked, about 8-10 minutes. If meat starts sticking to pan, add 1 TBS olive oil until it’s not sticking. Drain the fat before adding to veggies. Place mixture in bowl and now cook apples in the same skillet. Pour .5tsp olive oil in skillet if needed. Cook on medium – high heat for about 6 minutes or until desired tenderness. Everyone is different so cook to your liking. Add cooked ground turkey to skillet and cook for additional 1-2 minutes to reheat. Ready to serve.