Don’t suffer from a boring breakfast one more morning, or worse yet, skip it all together. This week I made my own Apple Pie Yogurt and guess what…it took less than 3 minutes. It is low in sugar, full of protein and quick. Here is the recipe:
Apple Pie Yogurt
recipe by eatlivefit.net
1/2 apple, cored and sliced into 1 inch chunks
dash of cinnamon
1 cup of plain greek yogurt
Place apple in microwave safe dish and heat for 1 minute until soft but still crunchy. If you like your apple pie filling very soft add 20 second increments to cooking until soft enough. Sprinkle with dash of cinnamon while still hot. Top with 1 cup of Greek yogurt, and serve.
I am always looking for new products that support healthy, clean eating. I realize that sometimes that means options that are in the processed food isles. Here are the latest items added to my local store that, with a little tweaking, are great breakfast ideas:
I tell clients all the time that as we demand better products, the industry will respond. This cereal is an affordable way to get a balance of fruit, fiber and protein with limited sugar. To make it a powerhouse breakfast, add a handful of your favorite nuts and/or fresh berries and serve with milk or plain yogurt. Now you have boosted the protein content and it keep you fuller longer.
This is a great one for Sunday mornings with the family. These pancakes only require eggs and milk/water. They are also low in sugar and bake up fluffy and light. Add berries or sliced banana and a smear of peanut butter and you have a balanced meal.
I discuss balancing each meal with clients frequently. Here is another example of how to do this quickly in the morning rush. Healthy does not have to be time consuming.
SIMPLE APPLE PANCAKES
Pancakes are one of those recipes that seems like it takes a long time, but actually comes together quickly. Try these tasty, no-sugar-added flapjacks from Cassey Ho, creator of POP Pilates and POPFLEX. “I love this breakfast because it’s not only delicious, it’s packed with protein and complex carbs to keep me full and energized throughout the morning,” she says.
3 tablespoons unsweetened applesauce
2 tablespoons almond flour
2 tablespoons coconut flour
1/2 teaspoon baking powder
1 teaspoon nut butter
1/2 small apple, spiraled or chopped
1 pinch of cinnamon, optional
In a small bowl, whisk together eggs, applesauce, almond flour, coconut flour and baking powder. Heat a griddle or pan over medium-low heat and coat with cooking spray. Reduce to low heat. Using a small measuring cup, scoop batter to make two pancakes. Cook for 2–3 minutes per side, or until firm and cooked through. Top one pancake with nut butter and cinnamon, if using. Place the other pancake on top and add apples and more cinnamon. Recipe makes 1 serving.
Nutrition (per serving): Calories: 356; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 370mg; Sodium: 226mg; Carbohydrate: 26g; Dietary Fiber: 9g; Sugar: 11g; Protein: 20g
Eggs varieties seem to be taking over the dairy isle these days, have you noticed? Let’s not even go there with the entire row of frozen pizza options! Here is a little help with the mystery of labels on eggs these days, and the added cost. Use these to make the best choice for your family and yourself.
This label means that the hens live in large barns. They don’t have outdoor access, and they get about 1.5 sq. ft. of space each typically. Not idea for moving about much, but better than the extremely confined corners of a cage. They can move more and socialize, which makes for happier, healthy ladies!
The hens are often housed in barns, and have limited access to outdoor areas. These outdoor spaces are required to be at least 2 sq. ft. per hen and have the added bonus of vegetation. More plants to nosh on means more nutrients for the hens which translates into more nutrients in the eggs. No guarantee that every hen eats the plants, so a slight toss up on the added benefits in each egg.
These chickens are required to get a minimum of 108 sq. ft. of outdoor space in addition to indoor space for resting and roosting. The more natural environment results in less stress for the hens and more room to move about and do what they do. Some studies have even shown these eggs to contain more nutrients and Omega 3s than non-pasture-raised hens.
If you still have a little turkey lingering in your fridge, here is an easy refreshing way to make a last meal of the leftovers. The great thing is it will double as a great breakfast the next morning. “BAM” as Emeril would say!
recipe by What’s Cooking/Mymagazine, modified by eatlivefit.net
6 large eggs
1 tsp. + 1 Tbsp olive oil, divided
Salt and fresh ground pepper to taste
1 red bell pepper, diced
1 1/2 cups cooked turkey, chopped
4 oz. crumbled goat cheese (I used 2 oz as a sprinkle)
Preheat broiler, in small bowl whisk together the eggs, 1 tsp olive oil and salt and pepper. In ovenproof skillet (i.e. a medium cast iron skillet) heat 1 Tbsp Olive Oil over medium heat on burner. Add the bell pepper and cook until tender, 5-8 min approx. Toss in cooked turkey and rewarm for 1 minute or so. Turn burner down to low-medium heat; add egg mixture to skillet and cook until eggs are set on the bottom (approx. 5 minutes). Using spatula, lift the cooked egg so that some of the liquid in the center runs to the edges of the pan. Work one section of the pan at a time. Cover completely and cook until frittata is not quite set, about 5 minutes.
Uncover the skillet, sprinkle on goat cheese. Transfer to oven; broil until the frittata is golden brown and puffed on top; 3-5 minutes (internal temp 160 degrees). Serve and enjoy.
It is rare that I post a recipe before I have tried it myself, however, I am planning on whipping up a batch of these today. Turmeric has been in the news a lot lately toted with helping reduce inflammation, easing joint pain and supporting overall health. Step outside your thinking that muffins have to include chocolate chips or blueberries and join me in baking up a batch.
Let me know what you think.
CURRY GINGER TURMERIC MUFFINS
Yield: 1 ¼ qt
1/3 cup Butter
3/4 c coconut Sugar
1 3/4 c Flour (alternative 1 cup flour, 3/4 almond meal)
1/2tsp Baking Powder
3/4 cup Buttermilk
1/4 cup Coconut Oil (warmed)
1 1/2 tsp Turmeric
1/4 tsp Curry Powder
1/4 tsp Ginger, Ground
1/4 cup Candied Ginger, Minced
As Needed Sliced Almonds for Topping (optional)
Cream butter and sugar
Add eggs slowly
Add wet and dry in alternating additions
Place batter in baking cups, top with almonds if using and bake at 350 degrees
When a toothpick comes out clean they are done (The time will depend on the size of the muffin)
Breakfast does not have to be boringortime consuming anymore! A little preparation and you have a perfectly balanced morning meal for the week for everyone.
Protein Banana Nut Muffins
4 bananas, mashed with a fork (the more ripe, the better)
1/2 cup almond butter
2 tbsp coconut oil, melted
1 tsp vanilla
1/2 cup coconut flour
2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
sprinkle of mini chocolate chips (optional)
Preheat oven to 350 degrees F. Line a muffin tin with cups. In a large bowl, add bananas, eggs, almond butter, coconut oil, and vanilla. Using a hand blender, blend to combine.
Add in the coconut flour, cinnamon, nutmeg, baking powder, baking soda, and salt. Blend into the wet mixture, scraping down the sides with a spatula. Distribute the batter evenly into the lined muffin tins, filling each about two-thirds of the way full.
Bake for 20-25 minutes, until a toothpick comes out clean. Serve warm or store in the refrigerator in a resealable bag. For the kids, I added a little sprinkle of mini chocolate chips to the top when I reheated them (20 sec in microwave).
No more “I don’t have time” excuses, here is a 3 minute breakfast (perhaps quicker) that can be wrapped and taken on the go to eat. Keepin it real here (not even a comb through my hair, lol). Try it and tell me how it goes.
I have posted recipes for protein waffles before, but they required protein powder. Here is a protein packed recipe without a powder. Try it out!
“Liz’s On-plan Breakfast Waffles”
recipe by Liz from LBC modified by eatlivefit.net
3/4 cup liquid egg whites
1/2 cup rolled oats
1/2 cup of fruit (I used strawberries)
1 tsp pysillium husk – makes waffles bigger/puffier on the inside) – optional
1/8 tsp baking powder
1 packet of stevia or 1/2 tsp of honey
Put egg whites, whole egg, rolled oats, 1/2 of the strawberries, baking powder, pysillium husk, cinnamon, and stevia in a blender. Blend for 7-10 seconds.
Pre-heat and pan spray waffle maker. Pour the batter and cook for approximately 2 min (depending on a heat). Flip the waffle and cook for another 2 min. Makes 2 perfectly delicious waffles. Serve with the remaining fruit.
This meal gives approximately 29g of protein, 36.5g of carbs and 8g of fat for around 335 k/cal.