Banish the Breakfast Rut

I was scheduled to teach a “Healthy Breakfasts” cooking class in center city, Philadelphia today. But then this happened… (yes, this picture is in “color”).

Winter2

Apparently, most considered going out in this weather “for the birds.” And I guess they were right.

Winterbirds2

So I decided to share a few of my breakfast “go-tos” with you, my virtual audience. I posted this first option not too long ago, but it is still a favorite of mine. The Crustless Quiche is easy and forgiving as you can use virtually any vegetable you have on hand. It’s also convenient and portable and makes an excellent, high protein choice for a grab-and-go breakfast or mid-morning snack option. Get the recipe here: Crustless Quiche.Crustless QuicheAnother option is the layered Greek yogurt parfait. It seems that everyone sells a yogurt parfait these days. I have a lot of clients who, falling into the Greek-yogurt-is-so-good-for-you marketing trap, think that a yogurt parfait from say, Starbucks, is a good choice. Usually exceeding 30 grams of sugar, it’s not. Said parfaits are usually made with flavored (most often, vanilla) yogurt, and contain high fat granola containing tons of sugar. It is so incredibly easy to make your own parfait at home and cut way back on the sugar and the fat.  Bkfstparfait

In addition to fresh berries, (I just happened to have a couple different kinds on hand, but you can use just one kind: raspberries, blackberries, blueberries, strawberries – they don’t even have to be fresh. Frozen, thawed berries work great, too!) I added chia seeds and toasted walnuts for some healthy fat. You simply layer in pretty much any order you like, and Voila! You have a low sugar, high fiber, high protein breakfast in 5 minutes flat. It’s convenient and more nutritious and less expensive than buying a parfait. Perhaps best of all, it’s delicious and will keep you satisfied for hours.

Greek Yogurt Parfait

Yield: 2 Servings

Ingredients

  • 1 cup Greek yogurt
  • 2 T chia seeds
  • 1 cup berries of choice (fresh or frozen, thawed)
  • 1/4 cup low sugar granola (<10 grams sugar per 1/2 cup serving)
  • 1 teaspoon honey or agave
  • 2 T walnuts, toasted

Instructions

  1. In a small bowl, mix chia seeds into yogurt.
  2. In two short glasses, spread 1/4 cup yogurt into each glass.
  3. Into each glass, drizzle 1/2 teaspoon honey or agave on top of yogurt.
  4. Layer 1/4 cup berries on yogurt.
  5. Spread remaining yogurt on top of berries.
  6. Sprinkle 1 T granola on yogurt.
  7. Sprinkle 1 T. walnuts over granola and top with remaining berries.
http://colleengerg.com/banish-the-breakfast-rut/

Strawberry smoothieWhile I wouldn’t call it prime smoothie-drinking weather, I have to include one of my year-round favorite breakfasts, the Protein Shake (or Smoothie). Whether you prefer plant or whey protein, just throw a few particular ingredients into a Vitamix or blender, give it a whirl and breakfast is done. I prefer to “eat” (not drink) my shake with a spoon, so the thicker, the better. In order to achieve the perfect thickness, I only use frozen fruit. Pictured here is a shake made of frozen strawberries, unsweetened almond milk, (into which I put 1 T. of chia seeds and allowed it to sit for 5-10 minutes) and 1 scoop of Whey protein powder.  I also love to make what I fondly refer to as my Shamrock Shake which consists of 1/2 large or 1 small frozen banana, 1/4 cup frozen pineapple, 1 scoop Plant Fusion Vanilla Protein Powder, 2-3 cups baby spinach and about 1/2 cup unsweetened almond milk. It blends up to a really beautiful green color. After pouring it into my glass, I add a few sprinkles of cinnamon to the top. I’ll post a photo of that one sometime between now, and say, March 17th. 😉

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