Breakfast, the most important meal of the day. How many times have you heard that? Well, the research shows that eating breakfast is good for better memory and concentration and also lowers LDL cholesterol. As a nutritionist, I highly recommend my clients have a hearty healthy breakfast to kick-start metabolism and help with weight loss. With that being said, I want to acknowledge that there are health benefits for intermittent fasting also, but that topic is for another day.
For better health and mind, create a morning routine that consists of good habits and good food.
But what if your morning is super-hurried because you have to get to school or the office? Where can you find the time to cook healthy food? Don’t worry, cooking a healthy breakfast doesn’t have to be time-consuming.
Here are 3 clean breakfast recipes that are easy to make, nutritious, and delicious:
Tomato-Spinach Frittata
There are two different ways to make this, depending on how much time you have.
TOMATO-SPINACH FRITTATA
[Makes 2 servings]
2 tablespoons coconut oil
1/4 cup onion, chopped
3 cloves garlic, chopped
2 large eggs (preferably pasture-raised)
1/3 cup organic tomato sauce
1 teaspoon Italian seasoning
Salt and pepper to taste
1/2 cup organic spinach
Preheat the oven to 400° F.
In an oven-safe skillet add the coconut oil on medium-high heat, and then cook the chopped onions and garlic until translucent. In a separate bowl, beat the eggs. Then add tomato sauce, Italian seasoning, salt, pepper, and mix.
Add spinach to the skillet and cook until slightly wilted. Turn the heat down a bit, then add the egg mixture to the pan and gently stir by scraping the bottom of the pan with a spatula. Once the sides have started to cook a little (2 to 3 minutes), put the skillet in the oven.
Cook for about 10-20 minutes. Set your timer and go about your business. Let it cool for about 15 minutes before serving. When I’m in a real hurry, I just cook it on the stove top and make it more of a scramble than a Frittata.
Quinoa-Berry Breakfast Bowl
Next, on the list, we have a breakfast bowl which takes less than 10 minutes to make. You can customize as much as you like. I like bowls that are packed with lots of protein and tastes great.
QUINOA-BERRY BREAKFAST BOWL
[Makes 2 servings]
1 cup quinoa
2 cups water
1 tablespoon coconut oil
1-2 tablespoons coconut sugar
or stevia to taste
1/4 cup berries of your choice
Drizzle with coconut milk
Cook quinoa according to package directions. While still warm, add coconut oil. It will melt as you mix it. Then add the coconut sugar or stevia. Add berries of your choice and drizzle coconut milk over the berries. Enjoy!
Chocolate Kale Smoothie
If you are a smoothie person and time is of the essence, then you will love this one! Who doesn’t love chocolate?! Mix in the kale and now you have a nutritious treat as you are ready to head out the door.
Kale is high in fiber and keeps your digestive system purring like a kitten. Kale also contains vitamins B, K and C which are great for your health and skin.
CHOCOLATE KALE SMOOTHIE
[Makes 1 serving]
1 cup coconut, hemp,
or almond milk
1 frozen banana (I use half a banana)
1 cup of kale (I keep a bag in the freezer, that way it doesn’t spoil quickly)
3 tablespoons cacao nibs
1 tablespoon raw cacao powder
5-6 ice cubes
You can add a scoop of pea, hemp or organic, grass-fed whey protein powder to make this a real powerhouse.
Throw all ingredients in a high-powered blender and blend until smooth. That’s it, you are done! Breakfast in 3 minutes.
And there you have it. 3 super breakfast recipes that will not just satisfy your hunger but also give you much-needed nutrients to start the day right.
To Your Health,
Patti
