Breakfast Recipes For Energetic Day

I decided I want to share with you how I got here – to a better and healthier me, minus Hashimoto’s and other imbalances. I figured it’s not enough to rant and rave about getting healthy, but instead I can do some good by sharing how I did it.
I will continue to write about how I am progressing with my health. But at this time what is more important for me is to share with you how I did it, because I want you to know it is possible.

So I will start with some great breakfast recipes. Remember, for excellent energy through the day combine high quality protein with fiber.

This breakfast list was inspired by a few of you who wanted to know how to make a good, healthy breakfast, that brings a punch of energy into your day. Please enjoy and let me know what you think!

You can always make any substitution you would like – dairy or almond milk instead of rice milk, dried apricots or blueberries instead of dried dates, almonds or pistachios instead of walnuts – whatever your heart and tummy desire!

 

  1. Quinoa Porridge with Berries
  2. Honeyed Orange Breakfast Quinoa
  3. Chocolate granola
  4. Overnight Oatmeal
  5. Pumpkin Spice Granola
  6. A Savory Breakfast Salad with Smoked Wild Salmon
  7. Baked Apples or Pears
  8. Amaranth and Polenta Porridge
  9. Rice Porridge with Apples
  10. Almond Butter-Yogurt Dip
  11. Scrambled Eggs and Greens

Quinoa Breakfast Porridge

Serves: 4

Time to prepare: 30-35 minutes

Ingredients:

1 cup quinoa

2 cups milk or almond milk

1/3 cup currants

1 tb honey (mild)

1 cup berries (fresh or defrosted from frozen)

½-1 cup natural yogurt, to serve

½ cup slivered almonds or natural pistachios, to serve

Milk or almond milk, extra, to serve

Method:

  1. Place the quinoa in a fine sieve and rinse well under cold running water
  2. Tip quinoa into a saucepan over moderate-high heat and add the milk
  3. Bring to the boil, immediately reduce heat to low and simmer for 5 minutes, stirring frequently so that the milk doesn’t catch on the bottom of the saucepan
  4. Add currants and simmer for 10 minutes, or until all of the liquid is absorbed and the quinoa is no longer crunchy. The quinoa is cooked when the germ comes away from the seed
  5. Remove from the heat and stir in the honey
  6. Serve porridge in four small bowls. Top with dollop of yogurt, ¼ cup berries and a sprinkle of chopped almonds or natural pistachios. Serve milk (warm or cold) on the side, if desired

Honeyed Orange Breakfast Quinoa

1 cup quinoa, rinsed
2 cups water
2 to 3 large pieces of orange zest, orange part only (use a vegetable peeler to remove)
1 cinnamon stick, broken in half
2 tablespoons honey
¼ cup fresh orange juice (from 1 large orange)
1 cup chopped dates
½ cup chopped pistachios
Additional orange zest, minced, for garnish (optional)
In a fine-meshed sieve, rinse quinoa well with cold water. Add quinoa, water, orange peel and cinnamon stick to a 4-quart pot. Bring to a boil over medium-high heat. Reduce to a simmer and cook, covered, 15 minutes. If you soaked the quinoa overnight, it should be ready in 7 to 8 minutes. Quinoa is done when it is soft and chewy, and you can see a tiny spiral-shaped germ in each grain. There may be cooking liquid left – that’s OK.
Remove from heat. Remove orange peel and cinnamon stick. Stir in honey, fresh orange juice and dates. Serve warm, and sprinkle each serving with pistachios and orange zest (if using).

Chocolate granola

http://gourmandeinthekitchen.com/2012/gluten-free-grain-free-chocolate-granola-recipe/

INGREDIENTS

  • 1 cup/ 112g raw walnuts
  • 1 cup/112g raw almonds
  • Pinch of fine sea salt
  • ¼ cup/ 60g raw honey
  • 3 Tablespoons/ 42g unsalted butter
  • 3 Tablespoons/ 23g raw cacao or natural cocoa powder
  • ½ tsp vanilla extract
  • 2 Tablespoons/ 15 g chia seeds
  • ½ cup/40g unsweetened shredded coconut
  • 2 oz/60g bittersweet chocolate, coarsely chopped

INSTRUCTIONS

  1. Soak walnuts and almonds covered in water with a pinch of salt overnight or for about 8 hours.(Soaking the nuts first removes the enzyme inhibitors, making them easier to digest)
  2. Preheat oven to 200 degrees F/ 93 degrees C.
  3. Drain and rinse the nuts and quickly them in a cloth towel.
  4. Place the nuts in the bowl of a food processor and pulse briefly until just coarsely chopped.
  5. Gently melt together the butter and honey in a small saucepan over low heat stirring continually to combine.
  6. Add in the cacao or natural cocoa powder along with a pinch of salt and the vanilla and whisk to blend until well combined.
  7. Add the chocolate mixture to the food processor and pulse to combine.
  8. Add the chia seeds and shredded coconut to the bowl and pulse again until everything is about the size of oats.
  9. Spread chocolate nut mixture evenly on a parchment or silpat lined baking sheet.
  10. Bake at 200 degrees for about 4 hours, or until dry and crispy.
  11. Cool on wire rack. Stir in chopped chocolate and store in airtight container.

Preparation time: 20 minute(s) plus overnight soaking

Cooking time: 4 hours(s)

Overnight oatmeal

For gluten free version, make sure you purchase Gluten Free Certified Oats

http://wholefoodsmarket.com/recipes/345

Ingredients:

2 cups rolled oats (not instant or quick cooking)

2 cups milk or unsweetened organic soymilk or almondmilk

1 teaspoon lemon zest

1/2 teaspoon vanilla extract

1/4 cup chopped pecans, walnuts or almonds

2 peaches or apricots, pitted and sliced

2 tablespoons agave nectar (optional)

Instructions:

Combine oats, milk, zest and vanilla in a bowl, cover and refrigerate overnight. The next morning, scoop oatmeal into bowls and top with pecans, peaches and a drizzle of agave nectar.

Pumpkin Spice Granola

For gluten free version, make sure you purchase Gluten Free Certified Oats

http://blog.integrativenutrition.com/2012/10/pumpkin-spice-granola-recipe

Ingredients 

  • 1 cup rolled oats*
  • 1 cup unsalted whole almonds
  • 1 cup unsalted pecan halves
  • 1 cup roasted salted pepitas (shelled pumpkin seeds)
  • 1 cup walnut halves
  • ¼ cup pumpkin puree
  • 2 tablespoons all natural apple juice
  • ⅔ cup dried cranberries
  • ⅔ cup raisins
  • ¼ cup sucanat or whole cane sugar
  • 2 teaspoons ground cinnamon
  • 2 teaspoons paprika
  • 1 teaspoon pumpkin pie spice

Instructions

  1. Preheat oven to 250°F.
  2. Mix sucanat, cinnamon, paprika and pumpkin pie spice in small bowl. Set aside.
  3. Place almonds, oats, pecans, pepitas and walnuts in large bowl.
  4. Mix together pumpkin puree and apple juice; pour over nuts and toss until evenly coated.
  5. Sprinkle nuts with spice mixture, tossing to coat well.
  6. Spread the mixture evenly on two baking pans.
  7. Bake 30-35 minutes, stirring halfway through cook time.
  8. Cool completely.
  9. Stir in cranberries and raisins.
  10. Store in airtight container.

A Savory Breakfast Salad with Smoked Wild Salmon

http://blog.integrativenutrition.com/2012/07/a-savory-breakfast-salad-with-smoked-wild-salmon

Ingredients

  • 1 avocado (cut into chunks)
  • Juice of ½ lemon
  • ½ shallot sliced thin
  • ¼ cup arugula
  • 3 oz. smoked organic wild salmon (chopped into chunks)
  • 1 tablespoon fresh parsley (chopped)
  • Salt and pepper to taste

Directions

  1. In a medium bowl, combine all of the ingredients
  2. Add lemon juice and mix well
  3. Add salt and pepper as desired
  4. Eat and enjoy!

Baked apples or pears

Sprinkle baked pears or apples with oats and/or chopped nuts drizzled with honey or maple syrup

Amaranth and Polenta Porridge

http://www.integrativenutrition.com/connect/recipes/breakfasts/amaranth-and-polenta-porridge

Ingredients:

3 cups water 1/2 teaspoon sea salt 1/2 cup polenta
1/2 cup amaranth
1/2 cup dried cranberries
1/2 cup pine nuts
1-2 tablespoons honey
1/4 cup milk (or non-dairy milk)

Directions:
  1. Bring water with salt to a boil.
  2. Add polenta and amaranth.
  3. Reduce heat and simmer, cover for about 30 minutes. Stir occasionally.
  4. After 20 minutes, add in cranberries and stir.
  5. When porridge is soft and creamy remove from heat.
  6. Add pine nuts, honey, milk and enjoy!
Prep Time:

5 Min

Cook Time:

40 Min

Yields:

4 servings

Rice Porridge with Apples

http://www.integrativenutrition.com/connect/recipes/breakfasts/rice-porridge-with-apples

Ingredients:

2 cups leftover brown rice1/4 cup water, rice milk or coconut water
1 tablespoon maple syrup
1 teaspoon ground cinnamon
Pinch of sea salt
1 apple, peeled and diced

Directions:
  1. Add rice, liquid, maple syrup, cinnamon and salt to a pan and cook over medium-low heat.
  2. Add apple and mix well.
  3. Bring mixture to a boil, then reduce heat to low and simmer.
  4. Continue cooking for about 10 minutes or until the apple is soft.
  5. Enjoy hot.
Prep Time:
5 Min
Cook Time:

15 Min

Yields:

3 servings

Almond Butter-Yogurt Dip

Ingredients

2 ounces Plain Greek Yogurt (1/4 cup)

2 tablespoons Almond (or Peanut) Butter

1 tablespoon sugar free Apricot preserves

You can also add any or all of the below:

1Tsp             Cinnamon

2Tbsp Vanilla

¼ Cup            Blueberries

¼ Cup            Strawberries

¼ Cup            Cranberries

½ Sliced Banana

1Tbsp  Ground Flax

Directions

Makes one serving.

Stir together the yogurt, almond butter, and preserves until smooth.

Scrambled Eggs and Greens

Ingredients:

2 eggs
1 tablespoon olive oil
1 leek, chopped into small pieces
1 clove garlic, minced
1 carrot, diced
1 cup chopped spinach, dandelion, watercress or chard

Directions:
  1. Beat the eggs in a small bowl.
  2. Heat the oil in a frying pan.
  3. Sauté leek for 3 minutes.
  4. Add garlic and sauté for one minute.
  5. Add carrots, cover and cook 5 minutes on low heat until carrots are softened.
  6. Remove vegetables and put on a plate.
  7. Add a little oil to the pan if it’s dry, add the eggs and cook over medium heat for 3 minutes until eggs are mostly cooked.
  8. Add greens and other vegetables back into pan.
  9. Stir all ingredients together until eggs are completely cooked.
  10. Add salt and pepper to taste and serve.

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