Last month, we discussed gut health - the 'do's' and 'don'ts' of what to eat and what to avoid. This always brings up the questions: "What do I eat? What do I feed the family? and How can I get it all done with my busy schedule?"
The answer is: Planning! Planning is key and just a little planning goes a long way. Here are some recipes + tips on how to make a great breakfast, snack or dessert in just minutes. We hope you and your family enjoy some of our favorites! Let us know if you do and if you have a favorite...we are always open to more ideas and recipes!
Breakfast: Break-the-fast...this is SO important. Even more important is to start the day with protein and not all sugar/carbs. You and your kids will be able to stay focused better/longer and not bounce-off-a-wall then crash just a couple hours later. Here are some ideas!
1) Smoothies are AMAZING! They take 3-5 minutes to make.
Buy a great quality protein (no whey or soy bases). In our store, we carry a great variety of both chocolate and vanilla flavors. We also carry an excellent quality raw, cold pressed green juice that has been flash frozen and put into a powder form. It tastes awesome...even our kiddos love it! Inquire and we can provide!
add 1-2 scoops of powder, 6-8oz of non-dairy (no soy) milk or water
a 1/4 avocado makes the texture feel like a smoothie without any taste (optional)
3-5 ice cubes make it cold and yummy
depending on your mood - make it rich and sweet with 1/3 banana, 1-2 tbsp of nut butter + if you want 1-2 tbsp of unsweetened cocoa powder OR Fruity and add 1/3 cup of berries, peaches, etc. you choose the fruit and flavor.
I love adding a handful of organic spinach or 1/2-1 scoop of 7.2 greens to get in my greens that may otherwise not happen that day and a few shakes of cinnamon for a more dynamic taste.
Blending is always best with a smoothie but if you're in a hurry...scoop of protein/greens and liquid...shake or stir and get in your nutrients to start your day!
2) Bacon, Turkey Bacon, Chicken Sausage, Sausage: Find your favorite and pre-make it. Even if it is pre-cooked...it can have a wet gross feeling to it so take it all out...make it in the oven or pan and then put in a container for quick additions to a scramble, to eat by itself or on the side of any eggs.
3) Eggs any way. Over Easy/Medium eggs take less than 5 minutes to make. Scrambles take no more than 5-6 minutes especially having ingredients ready to go.
4) Roasted Veggies - put in scrambles, eat cold on top of a salad, warm for your side at dinner with whatever protein you prepared. Easy and effective!
You can buy - already cut up - organic broccoli, cauliflower, brussel sprouts, sweet potatoes, etc (if you have time - buy and chop yourself)
Throw them on cookie sheets, massage with avocado oil or coconut oil
bake on 400 degrees for 20-40 minutes, season it with salt, pepper, Trader Joe's everything but the bagel seasoning, etc and you have veggies ready to go for the week
5) Egg bake/breakfast casserole. Save that 5 minutes in the AM and have eggs already prepared for cold or warm-up and enjoy. This is great for meal prepping for the week: You can choose different ingredients to your liking...follow a recipe here: http://paleomg.com/easy-breakfast-casserole/
6) Overnight Oats: You can choose different flavors. This one is great for fall and one of Dr. Abby's favorites! http://www.drabbykramer.com/blog/2017/10/10/pumpkin-spice-overnight-oats
7) Steel Cut Oats: If you have an InstantPot - Life will change for the better for you. You can make perfectly cooked Steel Cut Oats without having to watch over them in 15 minutes! Or make 2-3 servings over the stove (45 min) and have ready to go for the week to quick heat up. Add: Raw nuts, fruit, honey, cinnamon, non-dairy milk (all optional) and enjoy!
Put 3 cups of non-dairy milk or water to 1 cup of steel cut oats with a dash of cinnamon and vanilla extract and stir in InstantPot. Put on manual for 3 minutes and leave it to steam off by itself for another 10-12 minutes or until you are ready to eat. When you open - the oats are perfectly cooked, hot and ready to eat.
Snacks/Desserts: To the best of your ability, if you can make a snack or a dessert as close to whole food as possible without using refined sugar...you are winning for both you + your kids! Here's what I mean. You might be surprised how much you all enjoy these!
1) Breads from Anna - you can find online or for your convenience in the Be Optimal store
these are non-dairy, gluten free, nut free, soy free bread mixes. You add a healthy oil, egg (optional) and non-dairy milk and bake...they are AWESOME! Made with Bean and Chia flour. Some of our Favorites are: Pumpkin, Banana, Maple and the Yeast-Free Bread Mixes
2) Chocolate Avocado cookies (You would NEVER know). I found this recipe and it blew me away...delicious and EVERYONE will love them if they like chocolate! Check it out: https://www.sweetashoney.co/chocolate-avocado-cookies/
3) Fresh Fruit: Don't sell short the simple, easy deliciousness of fresh fruit. Have it ready to go and voila - a snack!
Apple slices by themselves or dip in honey. You can also add cinnamon or bake them for something warm...no sugar needed.
Fresh cherries or berries (if they are in a bowl in the fridge, they are easy to grab and inviting)
sliced up watermelon, peaches, nectarines, pears, mangoes, oranges depending on the season - have your favorites ready to go
4) Veggies + Dip: Easy and perfect. Have sliced veggies ready to go...put the colorful tray out and nosh away...your kids will too!
Sliced Peppers, Cucumbers, Carrots, Celery, Broccoli, Cauliflower, Tomatoes
Dips: Hummus, Make a Ranch or Dill dip with Avocado Mayo, Guacamole, TessaMae Salad Dressings - Creamy Ranch or whatever you like (found in the fridge at Whole Foods - no sugar or dairy and GREAT Tasting)
Simple Mills Crackers, Nut Thins or Mary's Gone Crackers are great Gluten Free/Corn Free Options for crackers to dip as well.
5) Home-made Fruit by the Foot: Fun to make with and for the kiddos! https://againstallgrain.com/2012/06/26/homemade-fruit-by-the-foot/
6) No-Bake SunButter Crunch Bars: https://againstallgrain.com/2016/04/25/no-bake-sunbutter-crunch-bars/
7) Chia Pudding: This can be a part of your breakfast enjoyment as well! http://www.drabbykramer.com/blog/2016/11/29/ch-ch-ch-chia Damian's chia pudding recipe is a bit different. He takes 1 can of coconut milk and 2/3 cup of chia seeds and puts it in a large glass mason jar. Shake it up and Mix in cut up fruit of choice (berries, banana) and stir in some nut butter if you choose. Leave it in the fridge overnight.
8) Ice Cream (without dairy): Peel Bananas and freeze them. Take one and blend it until smooth and creamy like ice cream. Mix in chopped nuts, coconut, fruit, raw cocoa nibs and enjoy!
Another option is taking banana with nut butter (1/3 nut butter (or less) to banana used) and blend them together. Freeze in portions to eat like an ice cream when desired. (Prior to freezing, stir in any additions like chopped fruit or nuts)
Here's to making healthy eating easy and to starting off your day/week with more joy feeling more satiated. Check out Part 2 of 'Fall Back Into Health' for Lunch/Dinner Recipes + Favorite Store Bought Items that will continue to make your life easier!
In Health With Love,
Dr. Cari