RECIPES
Breakfast Ideas
Breakfast should typically be easy, and provide ample protein and fiber to start the day — with the goal of stabilizing blood sugar, and enjoying some pleasurable flavors to wake up the senses.
Breakfast can be a great meal for incorporating some seasonal fresh fruits and probiotic foods such as fermented dairy, to nourish your digestive system. Starting your day off with a nutrient-dense breakfast can often set the stage for health-supportive eating throughout the rest of the day, as well as level your energy, brain function, and mood for the remainder of the day.
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Make this recipe in larger batches, store in pint-sized mason jars, and quickly make breakfast ahead for the entire week for a perfect grab-and-go. Use this base recipe to adjust for variety, personalize to your taste, and/or change up with seasonal fruits and flavors. For those who avoid dairy, use your favorite dairy-free yogurt, or if dairy works for you, alternate with kefir to get a variety of probiotic foods. Use soy or other dairy-free milk if you don’t prefer hemp milk. I typically do not advise using oat milk or almond milk due to their low protein values and other factors. I like using a high-quality whey protein concentrate, but if you avoid dairy and prefer a plant-based option, pea protein has a great amino-acid profile as well. Opt for organically produced whenever possible.
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Best made fresh, this recipe provides 19 g of protein per serving, 11 g of fiber, and plenty of healthy fats. Beets are tonic for the liver, and the probiotics in yogurt are helpful in creating and maintaining healthy digestive tract— key to overall good health.
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This is a very simple and tasty smoothie recipe that can also be made in batches and stored in mason jars for an easy breakfast that covers all the bases: Fiber, and plant polyphenols, (important antioxidant nutrients that also feed a healthy gut microbiome), protein, and its also rich in healthy carbs and electrolytes — perfect for post-workout.
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Another variation of an overnight, make-ahead breakfast that works well for making in batches and setting yourself up for breakfast all week, or ready-made breakfast for the family. This one is rich in omega-3 fats, essential nutrients most of us do not get enough of, critical for keeping inflammation in check. Without added protein, this recipe also contains 15 grams of protein per serving as well as plenty of fiber to balance blood sugar and nourish the microbiome.
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A fall favorite! Loaded with beta carotene, (pre-vitamin A), a plant-based precursor to an invaluable essential nutrient important for immune function, eye health, with antioxidant properties. Also rich in fiber and a surprisingly good value of protein, with 10g / serving.
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Make a batch of these on the weekend for a grab & go breakfast or snack. I prefer using cooked broccoli and mushrooms, but you can also use spinach or different veggies and your cheese of choice, or dairy-free.