Recipe Time: 3 healthy & quick breakfast ideas
These quick and easy recipes taste delicious. And they each check the boxes for an energizing, nutrient-rich breakfast: rich in protein, fiber and healthy fats.
Chia Seed Pudding
Adapted from several recipes
Ingredients
1 x 14.5-oz. coconut milk, unsweetened
1 C almond milk, unsweetened
1/2 C whole chia seeds
1/2 tsp. vanilla extract
1/4 tsp. cinnamon (more if you love it!)
Pinch of sea salt
Optional: 1 tsp. maple syrup
Optional toppings (per serving): 1/2 C berries + 1-2 T sunflower or pumpkin seeds
Optional: 2 scoops protein powder (such as collagen protein)
Instructions
Whisk together the coconut and almond milks, vanilla extract, syrup (if using) and cinnamon. Then whisk in protein powder (if using) and blend well. Add chia seeds last.
Divide mixture among small jars or ramekins. Cover the containers and refrigerate 4+ hours, or overnight, so it gels. (If you remember, stir or shake once an hour after you make it, so the ingredients gel evenly.)
When serving, add seeds and berries.
Serves 4-6
Variations:
Blended: Blend all ingredients except chia seeds and seeds for topping. Add chia seeds to mixture before refrigerating and other seeds/nuts upon serving.
Dessert: Add 2-3 T cacao or unsweetened cocoa powder to mixture. Serve with dark chocolate chips.
Smoked salmon & veggies
Ingredients
Handful GF crackers (i.e. Mary’s, Hu)
Cream cheese (i.e. Kite Hill almond milk or Organic Valley cream cheese)
1/3 cucumber, sliced
1/3 package, lox or smoked salmon (pref. wild-caught Alaskan), cut into bite-sized pieces
Toppings you like, i.e. onion, olives, capers, lemon, dill, avocado, toasted sesame seeds
Instructions
Layer each cracker with cream cheese, cucumber, salmon and your favorite toppings.
Watching carbs? Try the savory flavored Flackers, or skip the crackers and start stacking on the cucumber slices.
Serves: 1
Egg & veggie cups
Ingredients
12 pasture-raised or organic eggs
1/3 C onion, chopped fine
2 cloves minced garlic
2 T milk or coconut milk
1 C dark leafy greens, chopped (i.e. kale, chard, spinach)
1 C other colorful veggies, chopped (i.e. bell pepper, broccoli, tomatoes, carrots, mushrooms, artichoke, asparagus, zucchini)*
Herbs, to taste (i.e. basil, oregano, cilantro, parsley)
Salt & pepper to taste
Optional add-ins:
Parmesan cheese sprinkled on top!
Nitrate-free sausage or bacon (Applegate, Pederson)
Cooked and diced sweet potatoes or quinoa
(* For veggies that hold more water, including tomatoes and mushrooms, I lightly sauté them a few minutes before adding them to egg mixture.)
Instructions
In a large bowl combine eggs and all other ingredients. Mix well and pour into 12 paper-lined muffin cups.
Bake at 350° F for 20 to 30 minutes, or until toothpick comes out clean.
Let cool and serve. Refrigerate or freeze leftovers.
Serves: 6
