Healthy Breakfast Recipes For Anyone Who Is Always Running Late Like Me..

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Healthy Breakfast Recipes For Anyone Who Is Always Running Late Like Me..

Skipping breakfast is the cardinal sin of healthy eating—there’s overwhelming evidence that eating a well-balanced breakfast (read: not donuts) boosts your metabolism, helps you make better food choices throughout the day and improves your focus. But if you’re a perpetually late person like me, breakfast may take a backseat to all the other stuff you have to do each morning. That’s where these healthy breakfast recipes come in: They’re delicious and easy to make, and many of them can be prepped the night before—so you can just grab and go.

These days, there’s so much nutrition information floating around that if you’re not overwhelmed trying to figure out what to eat for optimal health, you’re either Moon Juice founder Amanda Chantal Bacon or you’ve given up entirely and are currently ordering from your local take-out delivery shop. We’re always curious what the former’s close-knit group of health experts eat on a regular basis, assuming this knowledge constitutes a shorthand diet for us mere mortals. Many fitness and nutrition experts believe in moderation is the key. Incorporating Leafy Greens, Spinach, Avocado’s Turmeric,

Some believe that Leafy Greens are the ultimate superfood, filled with prebiotic plant fiber for a healthy gut and detoxifying chlorophyll for total body well-being. Eating a minimum of six to eight cups of greens daily is our not-so secret for clear skin! Shared by Whitney Tingle and Danielle DuBoise, co-founders of Sakara Life

Turmeric It’s a wonder spice highly touted for its anti-inflammatory, disease-preventing benefits. It has been researched heavily for its cancer-fighting properties and is a supplement many doctors and naturopaths recommend taking daily. Most commonly used in savory dishes like curry, it can also be found in the produce section of your supermarket in root form—it looks similar to ginger. I like to peel it and blend it directly into my morning smoothies, or use the spice to make warm and frothy golden milk—almond milk, turmeric, raw honey, cinnamon and a pinch of black pepper to increase absorption. Shared by Liz Arch, founder of Primal Yoga

spinach is one of my top beauty foods, I learned this from Kimberly Snyder,  nutritionist and blogger I have followed since I saw her on Good Morning America some time ago. Spinach is high in beta-carotene, which converts to powerful, anti-aging vitamin A. It promotes youthful skin by allowing proper moisture retention in the epidermis, helping to prevent wrinkles, remove dead skin cells from your body and make room for fresh new ones. Spinach also contains lipoic acid, which helps antioxidant vitamins C and E regenerate—important nutrients for maintaining youthful skin. This is not to mention the many minerals and other phytonutrients. Get your skin-beautifying portion daily with a Glowing Green Smoothie!

Sweet Potato Breakfast Hash Bowl

This recipe is so easy to make—and while it may seem like it takes a tad bit longer than the other recipes on this list, the amount of work is minimal.

Prep time: 15 minutes

Cook time: 20 minutes

Ingredients: 3 slices uncured turkey bacon or regular bacon 1 small diced onion 1 sweet potato cut into ½-inch cubes 2 garlic cloves, minced 2 cups Brussels sprouts, stems removed and quartered 1 apple, diced Eggs, egg whites or a combination of the two (optional) Salt and pepper, to taste

Directions: Instructions

  1. Heat a large skillet over medium heat and add bacon. Cook until desired doneness, then remove from pan to plate lined with a paper towel. When cooled, crumble bacon and set aside.
  2. Reserve about 2 tablespoons bacon grease in pan and add onion and sweet potato to the skillet and toss to coat. If using turkey bacon, you’ll need to spray skillet with cooking spray or add olive or coconut oil as needed.
  3. Cook until sweet potato has softened, about 10 minutes, then stir in garlic, brussels sprouts and apple and cook for about 10-15 mins longer and until mixture is soft and caramely. Stir crumbled bacon into the mixture.
  4. In the meantime, poach, fry or scramble eggs, cooking until desired doneness. Serve immediately and enjoy!

Turkey & Egg Breakfast Casserole

Prep time: 15 minutes

Cook time: 40 minutes

Ingredients: 1 tablespoon coconut oil 1 pound ground turkey ½ teaspoon chili powder 12 large eggs 1 small sweet potato, peeled and sliced thin 1 cup baby spinach Salt and pepper, to taste

Directions:

Preheat the oven to 375℉. Grease a 9 x 9 baking dish with coconut oil and set aside.

  • Peel and slice the sweet potato, making sure to cut them 1/4-inch or less in thickness. Any thicker and they won’t be tender. Line the bottom of the greased baking dish with the sliced potatoes in a single layer, some overlap is okay.
  • Melt 1 tablespoon of coconut oil in a medium-sized skillet over medium heat add the ground turkey and season with chili powder and garlic powder (add salt and pepper too for more seasoning if desired). Using a spatula break the meat apart and cook until browned, about 3 to 5 minutes. Drain and place on top of the sweet potato layer.
  • In a medium bowl beat the eggs with a whisk and pour over the ground turkey layer. Season with additional salt and pepper if desired.
  • Place the dish in the oven and cook for 30 minutes. Carefully slide the dish out, without removing it from the oven, and top with the spinach. Return to its position and continue cooking for 5 to 15 minutes until the center of the casserole is firm. I usually cook my casserole for 40 to 45 minutes in total.

Blueberry Oat Greek Yogurt Muffins

Blueberry Oat Greek Yogurt Muffins

These muffins are made with Greek yogurt instead of oil and contain heart-healthy oats.

Prep time: 10 minutes

Cook time: 20 minutes 12 Muffins

Ingredients: 1 cup all-purpose flour 1 cup old-fashioned rolled oats 1½ teaspoon baking powder ½ teaspoon baking soda ½ teaspoon ground cinnamon ¼ teaspoon salt 1 large egg 1 cup plain Greek yogurt ¼ cup honey 2 tablespoons coconut palm sugar ¼ cup unsweetened almond milk 2 teaspoons vanilla extract 1 cup blueberries, frozen or fresh

Directions:

  1. Preheat your oven to 350F (176C) and prepare a muffin pan by spraying the cavities with cooking spray or greasing them with oil. Set aside.
  2. In a large mixing bowl, combine the flour, oats, baking powder, baking soda, cinnamon, and salt. Set aside.
  3. In a separate bowl, lightly beat the egg just to break it up. Whisk in the yogurt, honey, sugar, almond milk, and vanilla, mixing until well combined.
  4. Add the wet ingredients to the dry ingredients, mixing gently until just combined. Toss the blueberries in 1 Tbsp (7.5 g) of flour to prevent them from bleeding or sinking to the bottom of the muffins, and fold them into the batter.
  5. Divide the batter evenly among the 12 muffin cups, filling almost to the top. Add a sprinkle of coconut sugar, if desired.
  6. Bake for 20-22 minutes, or until the tops of the muffins are firm to the touch and toothpick inserted into the centre comes out clean. Allow the muffins to cool in the pan for ~5 minutes before transferring them to a wire rack to cool completely. Store in an airtight container at room temperature for up to 5 days, or freeze for up to 3 months.

Steel-Cut Overnight Oats

Even a sloth could prep this in under five minutes. Seriously, it’s that easy. Just remember to do it the night before, so the next morning all you have to do is add your toppings and go. Bonus: Steel-cut oats are lower on the glycemic index and go through less processing than regular oats.

Prep time: 5 minutes

Ingredients: ¼ cup steel cut oats ¾ cup milk (we like unsweetened almond milk) Topping suggestions: Berries, nuts, seeds

Directions.

OLD-FASHIONED OATS

  1. In an individual food container with a lid, mix oats with milk. Refrigerator overnight.
  2. In the morning, stir the oats, add toppings of your choice or warm up the oats in the microwave before adding toppings.

QUICK-COOKING OATS

  1. In an individual food container with a lid, mix oats with milk. Refrigerate overnight.
  2. In the morning, stir the oats, add toppings of your choice or warm up the oats in the microwave before adding toppings.

STEEL-CUT OATS

  1. In a microwave safe bowl, mix oats with milk. Microwave on HIGH for 3 minutes, keeping an eye on the oats so the milk does not boil over. You may have to stop and stir couple times.
  2. Immediately, transfer the oats to an individual food container with a lid, close it shut, and refrigerate overnight.
  3. In the morning, stir the oats, add toppings of your choice or warm up the oats in the microwave before adding toppings.

Asparagus & Mushroom Egg Cups

Have you ever tried to eat scrambled eggs and drive on the 405 simultaneously? Spoiler alert: It’s really messy. This egg muffin recipe ensures you get your protein-packed eggs in a form that’s easy to eat whilst commuting.

Prep time: 10 minutes

Cook time: 25 minutes

Yields: 6 egg cups

Ingredients: 6 large eggs 1 tablespoon olive oil ½ tablespoon garlic, minced ½ cup asparagus, chopped ½ cup shiitake mushrooms, chopped 2 tablespoons milk, any kind 3 tablespoons grated cheese (optional)

Directions:

  1. First, preheat oven to 350ºF. Then generously spray a muffin tin with nonstick cooking spray and set aside.
  2. Heat olive oil in a large nonstick pan over medium/high heat. When olive oil is fragrant, add yellow onion. Saute for around 3 minutes. Then, add mushrooms and garlic and saute for another 3 minutes. Then add asparagus and saute for another 3 minutes.
  3. While the veggies are cooking, whisk together eggs, milk, salt, and pepper. Set aside.
  4. After the veggies have been cooked, spoon in around 1-2 tablespoons of veggies into each muffin. You should fill each cup around 1/2 full.
  5. Next, fill each muffin with the egg mixture around 2/3 of the way full. Then, separate out around 1/4 cup of shredded cheese.
  6. Bake at 350ºF for 15 minutes. Remove from oven, sprinkle on the remaining shredded cheese and bake for another 2-3 minutes.

Mocha Protein Shake

Mocha Protein Shake

This healthy breakfast recipe was basically designed for those days when you need both breakfast and coffee ASAP but only have enough time (and hands) for one item. Translation: It’s a tasty way to get your protein and coffee simultaneously.

Prep time: 5 minutes

Yields: 1 serving

Ingredients: ½ scoop chocolate protein powder 1 scoop vanilla protein powder 6 ounces almond milk 6 ounces brewed cold coffee 1 cup ice

Directions:

  • Add all ingredients into a blender and blend on high until desired consistency is reached.
  • If smoothie is too thick or thin for your liking, adjust ice or almond milk to taste

Green Smoothie Bowl

Green Smoothie Bowl

What better way to get a serving of greens than to hide it in a ‘grammable smoothie bowl? Don’t worry, it tastes just as great in a commute-friendly cup.

Prep time: 5 minutes

1 serving

Ingredients: 1 cup milk of choice ½ frozen banana 2 cups spinach ½ cup ice 1 teaspoon chia seeds 1 scoop protein powder (optional) 1 teaspoon honey

Toppings: Chopped fruit, coconut, granola, nuts, seeds

Directions:

  1. .Add milk, banana, spinach, ice, avocado, honey chia seeds and protein powder if using, to a blender and blend until smooth.
  2. Transfer to a bowl, and top with your favorite toppings!

Sweet Potato Kale Hash

If you were scrolling through this list of healthy breakfast recipes wondering, “But where’s the kale?!”—don’t worry, we got you. You can cook this nourishing mix and enjoy throughout the week or break it out to impress brunch guests.

Prep time: 5 minutes

Cook time: 15 minutes

Ingredients: 2 tablespoons coconut oil 2 sweet potatoes 4 cups baby kale 3 eggs

Directions:

  • Peel and chop the sweet potatoes into small squares.
  • Melt the coconut oil in a large skillet and add the garlic.
  • Cook the sweet potatoes in the oil and garlic until they are about 90% done.
  • Add in the baby kale and cook until soft.
  • Remove the sweet potatoes and kale from the skillet (temporarily).
  • Crack the 3 eggs over the skillet, allowing the egg whites to fully cook.
  • Add the sweet potato and kale mix back to the skillet. Top with salt/pepper and

crushed red pepper.

  • Serve hot and enjoy!

Avocado Toast

Avocado toast for breakfast may not be groundbreaking, but how could we round up the best healthy breakfast recipes and not include it? Easy to make, even easier to share

Prep time: 5 minutes

Cook time: 5 minutes

Ingredients: 2 eggs, sunny side up 2 slices bread 1 avocado 1 teaspoon lime juice Sea salt and black pepper, to taste

Directions:

  1. Prepare toast and fried eggs to personal preference.
  2. Peel and mash avocado with the lime juice, salt and pepper.
  3. Spread avocado evenly on each slice of toast then top each with a fried egg and any additional seasonings you prefer. Serve immediately.

Pumpkin Pie Chia Pudding

The perfect recipe for when you just can’t with overnight oats, but still don’t have time to cook in the morning.

Prep Time: 5 minutes

Ingredients: 1½ cups full-fat coconut milk ⅓ cup pumpkin puree 2 tablespoons maple syrup or honey 1 teaspoon vanilla extract ½ teaspoon cinnamon ¼ cup + 1 tablespoon chia seeds

Directions:

  • In a blender add all ingredients except chia seeds, pulse until smooth. Add chia seeds and pulse just until combined.
  • Divide the mixture between four 8-ounce mason jars or dessert dishes, cover and refrigerate overnight.
  • If desired, top with whipped topping before serving.

Try some of these amazing ideas. Also, do not feel intimidated by ingredient, flavors and spices, some of the best recipes were made mixing and substituting other ingredients.

Let me your feedback on any of these recipes or any additional information you may find interesting.

Ciao,

Joanna Picardi

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