4 Easy Breakfast Recipes

February 9, 2021

Breakfast is crucial to a healthy metabolism. It jump-starts the digestive system and supports strong digestion throughout the day. As Dr. Elson Haas says, “eat the most to do the most”. Since the mind and body tend to be most active between 10 a.m. and 2 p.m., a high protein breakfast provides steady energy that can take us through the morning without a blood glucose crash.

Try these recipes to inspire your breakfast rhythm. You can even choose one for each day of the week and prepare some of them ahead of time.

Grain-Free Bread

Ingredients

  • ½ cup quinoa flour
  • ¼ cup tapioca flour
  • ¼ cup almond flour
  • a pinch of sea salt
  • 1 teaspoon each: baking powder and baking soda
  • 1 cup milk (cow or plant-based)
  • ¼ cup olive or sunflower oil
  • 2 eggs, beaten
  • 1 teaspoon apple cider vinegar

Instructions

  • Preheat oven to 350 degrees.
  • Oil a loaf pan with olive oil.
  • Mix all ingredients together in the order listed.
  • Bake for 40 minutes. Cool and enjoy with toppings such as nut butter, yogurt, or eggs.

The Best Breakfast Tacos

Ingredients

  • 6 eggs, pasture-raised
  • Olive oil
  • 1 red onion, minced
  • 1 clove garlic, minced
  • 1 red pepper, chopped into small cubes
  • 2 cups kale, chopped
  • 1/2 teaspoon each: cumin, coriander, paprika, turmeric, sea salt
  • fresh chopped cilantro and sliced avocado (optional) as a garnish
  • corn tortillas for serving

Instructions

  • Chop / mince vegetables. You can do this the night before to have breakfast ready quickly.
  • Heat olive oil in a large skillet. Add onions, garlic and pepper.
  • Sauté on medium heat, stirring frequently, for 5 minutes.
  • Add kale and ¼ cup of water. Cover skillet, turn the heat to medium-low, and cook for 5 more minutes, checking occasionally. If onions are sticking to the bottom, add a bit more water.
  • Crack eggs into skillet.
  • Scramble well.
  • Turn off heat and serve with cilantro and avocado (if using) and corn tortillas.

Nutty Pumpkin Quinoa

Ingredients

  • 1/2 cup milk (cow or plant-based)
  • 1/2 cup water
  • 1/2 cup uncooked quinoa
  • 1/4 cup pumpkin purée
  • 1/2 teaspoon vanilla extract
  • ½ teaspoon cinnamon
  • ¼ teaspoon each: nutmeg, allspice
  • Pinch of salt
  • 4 tablespoons chopped almonds or walnuts

Instructions

  • Bring milk and water to a boil in a small to a medium-sized saucepan.
  • Add quinoa, cover, reduce heat to simmer, and let cook 15 minutes.
  • Remove from heat and let stand 5 minutes.
  • Uncover and fluff with a fork, then stir in the pumpkin, spices, nuts, and salt.

Baked Chickpea Sweet Potatoes

Ingredients

  • 4 medium sweet potatoes
  • 1 fifteen ounce can chickpeas, rinsed and drained
  • 1 tablespoon olive oil
  • ½ teaspoon each: cinnamon, cumin, coriander, salt
  • 1 tablespoon lemon juice
  • ¼ cup cashews
  • 3 cloves garlic, minced
  • ½ cup unsweetened milk (cow or plant-based)

Instructions

  • Preheat oven to 400 degrees F.
  • Pierce the sweet potatoes with a fork, place them on a cookie sheet and bake them at 400 degrees F for 35 minutes, or until tender.
  • Meanwhile, heat olive oil in a skillet. Add chickpeas and spices and sauté on low heat for a minute or two. Toss everything together to coat the chickpeas well. Turn off the heat and set it aside.
  • Mince garlic. Then, place cashews, almond milk, lemon juice and minced garlic in a food processor. Blend well until a thick sauce forms.
  • Pull the sweet potatoes out of the oven. Cut each one open lengthwise. Fill with two spoonfuls of chickpeas and top with a few spoonfuls of cashew sauce.
  • This is an easy dish to make ahead and reheat for breakfast.

About the Author

Lisa Mase

General Nutrition and Meal Plans Health and Wellness Coach Family Style Clean Eating on a Budget Detoxification Childhood Nutrition Weight Loss Autoimmune Disease Nutrition Coach Food as Medicine Consulting Pre and Post natal nutrition Holistic Nutrition (auto-immune & gut health) Digestive Health Childhood Nutrition, Post & Pre Natal Holistic Nutritionist Womens Weight Loss and Wellness Family Nutrition Vegetarian nutrition Fitness, Nutrition & Wellness Hormone Balancing Family Meals Vegetarian and Plant-Based Nutrition Eating well on a budget Holistic Health Coach Creating Balance through nutrition,exercice, mindfulness General Nutrition Nutritional counseling Digestion, Hormonal Balance, Weight loss Nutrition for Families Personalized balance - body, mind, spirit Adult Health and Wellness

Montpelier

Lisa Mase’ is a holistic nutritionist, culinary medicine educator, herbalist, mindful eating guide, and food sovereignty activist from Italy. She has lived in Vermont for...

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