Breakfast On the Go
Start your day right, even when you're short on time! Learn how to prepare quick, nourishing breakfasts that are perfect for busy mornings. With easy-to-make recipes and wholesome ingredients, you'll be ready to fuel your day, no matter where it takes you.
Fancy smoothie bowl with various toppings
Fat/fiber/protein - give you energy, stabilize blood sugar, keep you full and satiated
1. Fruit and nut/seed
Fresh fruit - Pear Wedges with Cashew Butter and Coconut - Slice a ripe pear into quarters and drizzle with 1-2 tablespoons of cashew butter. Sprinkle with unsweetened dried coconut to finish.
Variations - apple, peach other nut and seed butters sprinkle w chia seeds
Dried fruit - and nut - keep separate, trail mix make it interesting, make sure dried fruit does not have added sugar
Cashews and cranberries
Walnuts or pistachio nuts and dried cherries
Almonds or pumpkin seeds and dried blueberries
Homemade bars and energy bites
2. Egg-based
Jammy egg with toppings -something saucy, crunchy- contrast so satiating
Cook up a dozen hard-boiled over the weekend, let cool, and store in an airtight container.
Frittata - change vegetables and herbs based on the season. Can make in muffin tins or mini muffin tins and freeze. Keeps in the fridge for up to 4 days.
Overnight Oats
Makes 1 serving
This is a template which means you can switch up the flavor of yogurt and add in your favorite nuts, seeds, fruits, etc. to create your new favorite recipe! The base is 1 part yogurt: 1-part oats: 1-part water: 1/8-part chia seeds. Enjoy this nutritious breakfast (or snack) right out of the fridge or at room temperature. Plan ahead and make a large batch to keep in a larger container and scoop out portions each morning or store in multiple 1-serving size containers.
½ heaping cup yogurt
½ cup rolled oats
1 Tablespoon chia seeds
1. Combine the rolled oats and chia seeds in a medium container with a lid or in a jar. Mix well to ensure the ingredients are evenly distributed and to prevent the chia seeds from clumping when the liquid is added. I like to use a clear container or jar so that I can see that the seeds and oats are uniformly distributed.
2. Pour the yogurt and ½ cup water over the dry mixture. Stir well until all ingredients are thoroughly combined for even distribution and the oats and chia seeds are evenly coated with the yogurt and water mixture. Cover and refrigerate overnight or for at least four hours. Keeps in an airtight container in the fridge for up to 3 days.
VARIATIONS:
· Apple, caramelized dates (remove pit, chop into pieces, caramelize in skillet with olive oil), cinnamon
· Berries, cardamom, toasted hazelnuts
· Mango, lime, coconut, ginger
Other mix-in/topping suggestions:
· Fruit – pomegranate, blueberries, sliced or mashed banana, grated or diced apple or pear, grated carrot, citrus, kiwi, toasted coconut…
· Spices - cinnamon, cardamom, ginger…
· Nuts (toasted to bring out the flavor) - pecans, walnuts, pistachio nuts, almonds, Brazil nuts…
· Seeds (toasted to bring out the flavor) - sunflower seeds, sesame seeds, hemp seeds…
· Nut or seed butters - almond butter, peanut butter, tahini…
· Extracts - vanilla, mint, almond, rose water, orange blossom water…
Build-Your-Own Overnight Oats
Makes 1 serving
These overnight oats make busy mornings a little easier! Chia seeds help thicken the mix while adding fiber and omega-3s, and Greek yogurt brings a boost of protein and B vitamins. Rolled oats keep you satisfied with heart-healthy fiber. All that fiber helps regulate blood sugar levels and promotes digestive health. This is a neutral flavor base so you can switch up the flavors each morning. Make a large batch and scoop out portions or store in individual containers, and you’ll have a grab-and-go breakfast ready when you are.
½ cup rolled oats
1 Tablespoon chia seeds
½ cup plain Greek yogurt
Combine the oats and chia seeds in a medium resealable container like a jar. Mix well to ensure the ingredients are evenly distributed and to prevent the chia seeds from clumping when the liquid is added. I like to use a clear container or jar so that I can see that the seeds and oats are uniformly distributed.
Mix in the yogurt and ½ cup water. Stir until all the ingredients are thoroughly combined so the oats and chia seeds are evenly coated with the yogurt and water mixture. Cover and refrigerate overnight or for at least two hours. Keeps in an airtight container in the fridge for up to 4 days but I find the texture is best within 24 hours.
Enjoy right out of the fridge or at room temperature with your favorite nuts, seeds, fruits, etc.
Variations:
· Mango, lime, toasted coconut flakes, ginger
· Banana, cocoa (or cacao) powder and cacao nibs
· Diced apple, chopped dates, cinnamon
· Berries, cardamom, toasted hazelnuts
· Finely carrots, raisins, walnuts, cinnamon, vanilla
Additional mix-in/topping suggestions:
· Fruit – pomegranate, blueberries, sliced or mashed banana, grated or diced apple or pear, grated carrot, citrus, kiwi,
· Spices - cardamom, ginger…
· Nuts (dry toasted to bring out the flavor) - pecans, walnuts, pistachio nuts, almonds, Brazil nuts…
· Seeds (dry toasted to bring out the flavor) - sunflower seeds, sesame seeds, hemp seeds…
· Nut or seed butters - almond butter, peanut butter, tahini…
· Extracts - vanilla, mint, almond, rose water, orange blossom water…
6. Miso Soup
Tofu or other protein, green onion, ginger, garlic, seaweed, veg
7. Vegetables and hummus or another dip, spread, puree
Make a batch of hummus on the weekend or choose a store-bought version (the fewer ingredients, the better) and dip in fresh veggies like sliced bell pepper, snap peas, celery, or carrots. or simply sprinkle of salt, salsa, guacamole, hummus, baba, romesco, avocado, muhammara, tapanade, avocado, tuna/salmon/sardine/anchovy, nut/seed butters, edamame dip, ( or on toast)
9.
Breakfast inspired for snack - granola, cereal, waffle, pancake, - spread w pb and j, overnight oats, cottage cheese with fruit
Quick taco - canned beans, salsa, avo, shred cabbage, cilantro
Half avocado with sprinkle of flake salt, everything bagel mix