3 Under 10 Minute Breakfasts
OCTOBER 17, 2018 by OLIVIA NEELY, RDN, LD
Welcome to another In the Kitchen post where I’m taking the anxiety and worry out of the kitchen and showing you how to make real food happen! Because let’s get real, life is already complicated enough without having to worry about what we need to be eating.
This video is showcasing three quick and easy breakfasts that pack a punch of nutrients into your morning. Let me show you how adding a variety of macronutrients to your meals is easy to do with these breakfasts!
#1. MACRO-trio Eggs
This meal perfectly portrays the MACRO-trio pairings in such a simple way! Not sure what MACRO-trio is? Read these articles here for a review! We need all three of these macronutrients in our diet and finding the right breakdown for you is key. A quick recap on this is to try to get all three macronutrients (carbs, fats and proteins) in at your meal time. This is a great recipe to follow to get inspired but you don’t need to follow it exactly. You’ll see me repeating this idea a lot through these In The Kitchen posts. Substitute and improvise with what you have in your fridge and pantry, never expect perfection and put your own flair on it! Plus, make your eggs whatever way you like best! My favorite is scrambled with a little bit of heavy cream. For those of you who need a quick and dirty video on how to do this, here is my raw tutorial, but feel free to make these the way you what you like best! That’s what this entire series is about: getting excited about making real food happen in a way that’s easy for you and your family. Take the anxiety out of the kitchen and just get in there and make real food happen.
For this meal the eggs will serve as the protein, the guacamole as the healthy fat and the plantain as our source of energy providing carbohydrates. That fermented sauerkraut is a bonus and serves as some extra probiotic lovin’ for your gut! Here’s all it takes to assemble…
Whip up some eggs – I chose to scramble mine. The portion size is usually 2-3 per person.
Toast up some plantain chips: peel and slice plantain into bite size slices, just like you would slice a banana, then use 1-2 tablespoons coconut oil in a skillet and cook on medium heat until brown on each side – this takes about 5 minutes
Plate the eggs and plantain chips then add a dollop of that guac and some true fermented saurkraut for some extra gut lovin’ probiotics! You only need a scoop.
#2. Blueberry Chia Seed Pudding
Whip up some guacamole! This can be as simple as mashing an avocado in a bowl and adding salt, pepper and some lime juice! Feel free to add additional flavors like cilantro, red pepper chili flakes, cherry tomato, onion, jalapeno… the opportunities to customize this are endless!
It seriously can’t get any easier than this. What an easy and seriously quick breakfast to grab-n-go in the morning — with just a little prep the night before you have a breakfast ready in seconds in the morning! Chia seed pudding can take on many different flavors depending on what additions you add to the base and is an amazing source of fiber to keep you full all morning long and to nourish those good bacteria in the gut.
For this meal the collagen peptides will serve as the protein, the chia seeds and coconut milk as the healthy fat and the blueberries as our source of delicious plant-based carbohydrates. Don’t blink or you’ll probably miss the instructions here it’s so quick and easy..
Pour 2 cups of non-dairy milk into a bowl and add 6 tablespoons chia seeds.
Add flavor or sweetener of choice (cinnamon, vanilla extract, maple syrup, stevia, honey, etc.) and give it a stir. Place in fridge overnight.
In the morning stir to combine ingredients, top with blueberries and go!
Feel free to substitute out other fun ingredient options to keep the flavors new and bring in other sources of vitamins and minerals. Remember variety in the diet is key! A recipe is a GUIDELINE not a rule book.Flavor/Sweetener Options: cinnamon, nutmeg, vanilla extract, maple syrup, honey, stevia…Topping Options: shredded coconut, cacao nibs, goji berries, whatever fresh fruit you have on hand, pomegrante seeds, oat bran…
Milk Options: coconut, almond, flax, hemp, raw whole milk…#3. Simple Green Smoothie
I truly believe everyone should feel comfortable whipping up a smoothie in the kitchen. Smoothies are a great way to start your day off with energy from plant based carbohydrates in the form of VEGETABLES (yes, for breakfast) and fruit all rounded out with protein and fiber. A properly put together smoothie can quickly become part of your daily routine. So let’s start by understanding this simple green smoothie template. Once you master this the opportunities are limitless for flavor and nutrient adjustments!
In this template the protein is collagen peptides, the healthy fat is from coconut oil or almond butter, and the carbs are coming from spinach and blueberries….
Combine all three macronutrients in the blender with 1-2 cups of liquid. This can be a non-dairy milk, water, or if you’re using juice only make this 1/2 cup of the total liquid.
Add some ice and blend!
A few tips to remember about making a balanced smoothie…
Everyone could use more veggies, start off here! There should always be more vegetables than fruit. Try to get 2 cups of vegetables in to every 1 cup of fruit per serving.
Add some flare with optional add-ins and super-foods like spirulina, cacao nibs, oat bran, coconut flakes, chia seeds, ground flaxseeds … need I go on??
Smoothies are a great way to get a lot in your body at one time. If it feels overwhelming though, remember to fall back on the MACRO-trio. One of each and you’re good to go. Don’t over complicate it!