breakfast

Favorite Whole30 Products

Here are some of my favorite pantry staples and appliances that made my whole 30 experience easy and tasty :)

Gut-Friendly Protein Smoothie

Smoothies are all the rage lately. They are delicious and an easy way to get in a ton of nutrients. However, depending on the ingredients used, some can leave you feeling bloated and gassy. I put this recipe together to help avoid those post-smoothie symptoms. The protein powder I used is the Fermented Vegan protein powder from Genuine Health. Consuming fermented foods is a great way to incorporate probiotics (or good bacteria) into your diet. Ensuring that we have good bacteria in our gut can help aid digestion and decrease symptoms such as bloating, stomach pain, gassiness, constipation and diarrhea.

Gut-Friendly Protein Smoothie

Ingredients:

1-2 cups spinach

1/4 cup steamed then frozen cauliflower

1/2 banana

1/2 avocado

1/4 cup berries

1 - 1 1/2 c cashew milk (or any non dairy milk)

1 serving vanilla Genuine Health Vegan Fermented Protein

dash of cinnamon

 

Instructions:

Add all ingredients to a high speed blender. Blend on high for 1-2 minutes or until fully combined.

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Pumpkin Protein Oatmeal with Cinnamon Apples

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Pumpkin Protein Oatmeal with Cinnamon Apples

Ingredients for Oatmeal:

1/3 cup rolled oats

2/3 cup water or almond milk

1 Tbs chia seeds

1/4 c pumpkin

1/2 tsp cinnamon

1 Tbs Greek yogurt

Ingredients for Cinnamon Apples:

1 Honeycrisp apple, cut into bite sized chunks

1 Tbs coconut oil

1/4 tsp cinnamon

 

Instructions:

Add rolled oats and liquid into a small pot and bring to a boil. Once boiling, reduce heat to low. Add chia seeds, pumpkin and cinnamon and stir. At this point I usually add some more almond milk (it depends on how thick you want it). Let everything cook on low for about 5-7 minutes. When the oatmeal is almost done, stir in the spoonful of yogurt. Add to a bowl and top with apple topping (recipe below). You can also add other toppings such as almond butter, shredded coconut, nuts, etc.

Cinnamon Apple Instructions:

Heat coconut oil in a pan on medium heat. Add chopped apples and cinnamon and stir until everything is coated. Put a lid on the pan and let the apples cook. Stir occasionally. Apples are done when they are soft. It should take about 10 minutes.

Fall Inspired Smoothie

Fall Inspired Smoothie

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Ingredients:

2 handfuls spinach

1/2 baked sweet potato

1/2 frozen banana

1 Tbs almond butter

2 scoops collagen

cinnamon to taste

~1 cup almond milk

Instructions:

Blend all ingredients for 1-2 minutes. Pour into a glass and add toppings of choice (I used Purely Elizabeth Grain Free granola).

Easy Breakfast Ideas: Overnight Quinoa

One of the most common complaints I get from patients is that they don't know what to eat for breakfast. The barriers here include 1) people don't have enough time in the morning and/or 2) they are used to eating standard American breakfasts that are full of carbs and sugar (pancakes, sugar cereal, etc). This usually leaves people fatigued and hungry again almost immediately. Over the next few weeks, I am going to be sharing easy, healthy breakfast recipes that can be made ahead or in under 10 minutes. 

 

Today I am sharing a recipe for overnight quinoa. This is a fun twist on overnight oatmeal that has gained a lot of popularity in the past few years. It has extra protein from the quinoa and greek yogurt and healthy fat from the chia seeds, so it will keep you full for hours!

 

Overnight Quinoa

Serves: 1

Ingredients:

-1/3 cup quinoa

-½ cup blueberries (or other berries)

-1 tbsp chia seeds

-1/3 cup plain Greek yogurt

-1/2 cup almond milk

-cinnamon

Instructions:

Add all ingredients and stir together.  Place in the fridge over night.  In the morning, add any toppings, such as nuts, nut butter, granola etc. Make several servings on Sunday to have breakfast ready for the entire week!