Skipping breakfast is a big no-no for anyone that wants to live a healthy life.
A good breakfast amps up your energy level, fills your body with needed vitamins and nutrients, improves concentration and it’s good for the waistline.
Skipping breakfast has been associated with a 27% increased risk of heart disease, a 21% higher risk of type 2 diabetes in men, and a 20% higher risk of type 2 diabetes in women.
At Temple Fuel Nutrition, we think every meal should meet your body’s needs. That doesn’t mean that food should be tasteless. Why start your day with a boring, bland breakfast? Following are 3 easy, yummy recipes that will add awesomeness to your morning routine.
BANANA BREAD OVERNIGHT OATS
Lorrie Yaro, from the blog Lemons & Zest shared this incredible recipe. Unbelievably easy and filling. It’s a great start to your day!
1/2 mashed ripe banana
1/2 cup rolled oats regular or gluten free
1/2 cup milk of choice
2 Tbsp chopped pecans or walnuts
1 tsp vanilla extract
1/2 tsp cinnamon
Dash of sea salt
2 tsp 100% pure maple syrup
Combine all ingredients in a bowl or jar that can be sealed and stir well.
You can serve Banana Overnight Oats either hot or cold.
Garnish with some sliced banana or more nuts if desired.
You can add ground flax or chia seeds for even more nutrients.
BLUEBERRY BAKED OATMEAL
Make the night before and pop it in the oven when you start your day. Thirty minutes later you are sitting down to a healthy breakfast.
2 cups old-fashioned quick-cooking oats
3/4 cup milk
1 cup unsweetened applesauce
1/4 cup chopped walnuts
2 large eggs (or 3 egg whites)
1/4 cup maple syrup or brown sugar
2 teaspoons pure vanilla extract
1 1/2 teaspoons cinnamon
½ teaspoon baking powder
1/4 teaspoon salt
2 cups blueberries (fresh or frozen). You can switch this up by adding blackberries or raspberries instead of blueberries.
In a large bowl add oats, milk, applesauce, walnuts, eggs, maple syrup, vanilla, cinnamon, baking powder and salt. Mix well.
Lightly grease a 7×11 inch rectangular baking dish. Spread half the oat mixture in the bottom of the dish. Sprinkle with about 3/4 of the blueberries. Top with the remaining oat mixture, carefully smoothing the top. Sprinkle on the remaining blueberries. You can also sprinkle on some extra walnuts if you like! You can also fill muffin cups instead. Keep in mind the baking time will differ.
Cover the casserole dish and chill in the fridge overnight.
The next morning, remove the dish from the fridge. Preheat the oven to 350°F. Bake until set and golden on top, about 30-35 minutes. If you choose to make muffins, bake for 15-20 minutes. Rest for 5 minutes on a rack on the counter, then slice and serve warm.
This recipe from the Savory Nothings blog will bring nothing but smiles from everyone in your home!
CHAI-SPICED SWEET POTATO PANCAKES
Can you already smell the wonderful aromas from these pancakes? These are a great comfort food and a wonderful addition to any breakfast. It’s hard to believe how good they are for you!
Monique, at the Ambitious Kitchen blog, shared this recipe. Check out her good-for-you meals and healthy eating ideas.
1 cup white whole wheat flour or whole wheat pastry flour
2 teaspoons baking powder
1/4 teaspoon salt
1 teaspoon cinnamon
1/4 teaspoon cardamom
1/4 teaspoon ginger
pinch of cloves
1 cup unsweetened almond milk, plus more if necessary
1 egg, lightly beaten
1 tablespoon olive oil (or sub melted butter)
1 tablespoon pure maple syrup
2 teaspoons pure organic vanilla extract
3/4 cup mashed, cooked sweet potato (about 2 medium sweet potatoes)
In a large bowl, whisk together flour, baking powder, salt and spices.
In a medium bowl, combine almond milk, egg, oil, maple syrup, vanilla, and mashed sweet potato until smooth.
Add wet ingredients to dry ingredients and mix until just combined. Batter will be thick, however if it is way too thick add in a tablespoon or two of unsweetened almond milk.
Lightly coat a large nonstick skillet or griddle with olive oil and heat over medium. After a minute or two, drop batter by 1/4 cup onto skillet. Cook until bubbles appear on top, about 2 minutes. Flip cakes and cook until golden brown on underside, 2 minutes.
Makes 8 pancakes, 2 pancakes each.
With any one of these three recipes you face the day with more energy and focus.
I've Developed Fun & Realistic Methods For a Balanced Nutrition
In my Complete Menu Planning, Shopping & Prep Guide, I share with you how you can manage your nutritional needs and make healthy choices. Through proper menu planning and prepping you can bring delicious, healthful choices into every meal. Included you will find valuable resources, tips, a menu planner and a shopping list. With your subscription I will send you my newsletter full of even moreideas, recipes and resources that can help you on your journey!
Meet Angela Lewis, Professional Nutritional Therapist
Based in Orlando, Fl., Temple Fuel provides classes and seminars about healthy eating along with corporate wellness programs and nutrition counseling. With small changes, we can help you improve the Standard American Diet (SAD) through dieting and meal planning.
Visit Temple Fuel Nutrition to learn more.
Questions? Contact me today.