Are you still skipping breakfast? Even after hearing about study after study that shows breakfast is good for you? Not only does it help fill you up in the morning, but it keeps you full, prevents morning snacking, and can even helps you lose weight! Still not convinced?
Many people simply avoid breakfast because they think it takes too long to make. I feel you there, who has time to make a 30 minutes breakfast when you barely have 10 minutes from the time you wake up to the time you have to be out the door? No worries, here are 3 quick, awesome breakfast recipes you can make quickly in the morning or even make the night before!
Spinach Omelet Recipe:
Got to a love this simple, tasty recipe that can be done in minutes! It might take a few tries to get that omelet look but trust me you will get it!
- 2 – cups (handfuls) fresh spinach
- 3 – large Eggs
- 2 – tablespoon low fat or skim milk
- Salt/Pepper to taste
- Rinse the spinach and then wilt the wet spinach with a small amount olive oil in a skillet.
- Mix the eggs, milk, wilted spinach, and salt/pepper in a bowl, whisking thoroughly.
- Pour the mixture into a medium skillet and slowly bring to heat. Cook the omelet on a low-medium setting to slowly cook the inside of the omelet.
- When the middle of the omelet is firm, fold in half to achieve the classic omelet look.
- Continue to cook on a low-medium setting to seal the omelet the finish cooking the inside thoroughly (you may have to flip the entire thing to finish cooking).
- Experiment and add your favorite veggies as well!
Strawberry Breakfast Bowl Recipe:
This is a great recipe from our friend Jennifer Katz Cohen (RD LDN) from Fresh Balance Nutrition. This is a warm, yummy way to wake up and refuel in the early morning hours! Give it a go!
- ½ cup quinoa, rinsed and drained
- 1 ¼ cup unsweetened vanilla coconut milk
- ¼ teaspoon sea salt
- 6 strawberries, sliced
- ¼ cup unsweetened shredded coconut
- ⅔ cup almonds, chopped
- 2 tablespoons maple syrup, or warmed local raw honey
- 1 teaspoon cinnamon
- In a small pot, bring quinoa, coconut milk, and salt to a low boil. Reduce heat to low, cover, and simmer until quinoa is tender, about 15 minutes.
- Remove from heat and let sit for 5 minutes.
- Top each portion with strawberry slices, coconut, and almonds. Drizzle with maple syrup or honey and add a sprinkle of cinnamon.
- Pour additional warm coconut milk over top if you’d like to create more of a porridge.
Carrot Cake Protein Pancakes Recipe:
This is another great recipe from Jennifer. This high fiber, high-taste recipe is a great way to fill up in the morning and help you power through those early morning snack cravings! Feed your appetite with this high fiber breakfast food and stay full longer!
- ½ cup old fashioned oatmeal
- ¼ cup walnuts
- 4 egg whites
- ½ cup low fat cottage cheese
- ¼ cup carrots, grated
- ½ teaspoon vanilla extract
- ⅛ teaspoon baking powder
- 1 teaspoon cinnamon
- ⅛ teaspoon allspice
- ⅛ teaspoon nutmeg
- ¼ teaspoon salt
- 1 tablespoon maple syrup
- 2 teaspoons coconut or canola oil
- Process oats and walnuts in food processor until it resembles a coarse flour. Add remaining ingredients, except oil, and process until blended.
- Heat oil in a large pan. Add batter by the tablespoonful. When bubbles form on the surface of the pancakes flip and cook 1 to 2 minutes until golden brown.
It doesn’t take much to get up and get in a good breakfast. Just put in a little effort in the morning (or the night before) and it will set you up for a more energized day! Make sure to eat that breakfast!
For more awesome recipes and nutrition tips visit Fresh Balance Nutrition or DIY Active.
I love to cook – this is no secret. Since losing weight eight years ago, one of my favorite things to do to stay healthy and maintain my weight is to take my favorite foods and make them at home. Even though I like to think of myself as an adventurous eater, I’ve recently come to realize that I’m not nearly as fearless in the kitchen as I’d like to think when it comes to cooking. Considering that I didn’t really start cooking for myself until about eight years ago, I guess it’s pretty impressive that I have the repertoire that I do. Still, I have moments when I realize that I really need to push myself to expand that and try new things all the time.
Last week I decided to just that, and I’m so glad I did. Like a lot of people, I’m a huge fan of Thai food, but I’ve rarely experimented with cooking it because I’ve always thought that because of it’s depth of flavor it would be really difficult and time consuming(and I’d likely screw it up). I was flipping through several of cooking and food-related magazines and there just happened to be several Thai soup recipes and I decided to just go for it. I didn’t even bother to read the directions, I just went ahead about bought the ingredients I didn’t have and decided I’d set aside a night to try and make a lighter version of an already fairly healthy soup.
People: I have no idea why I waited so long. To make a delicious curry based soup is super-easy. Crazy-easy. Delicious-easy.
Here’s my lightened curry based broth version for you. This broth is crazy delicious on it’s own, but you can add anything you like to it. Use shrimp or chicken to add extra protein, and add rice noodles if you’d like to make it a noodle bowl. This literally takes less than 30 minutes to make, but tastes like it took hours. If you have leftover chicken or seafood, just toss it right in. It’s delicious!
THAI COCONUT CURRY BROTH SOUP:
2 tablespoons coconut oil
2 shallots, sliced
1 lime – zest the lime and keep the zest separate (you’ll be using both the zest and the lime juice)
3 cloves garlic (jarred minced garlic is also fine in a pinch!)
3-4 tsp fresh grated ginger – fresh is a must!
2 tbsp of red OR green curry paste – your choice!
4 cups reduced sodium chicken stock
2 cups of water
2 tbsp fish sauce
1 can unsweetened lite coconut milk
2 tbsp fresh chopped cilantro
2 tbsp fresh chopped green onion
- Heat the coconut oil in a dutch oven or large pot
- Crisp up the shallots until golden brown. Remove shallots and reserve for later. You will use these as a garnish.
- Now add the garlic, ginger, and the curry paste to the dutch oven and warm/cook for one minute.
- Add chicken broth, fish sauce, 2 cups of water, lime juice, and lime zest. Bring to a boil.
- Reduce the heat and add in the lite unsweetened coconut milk
- At this point – add in pre-cooked protein if you like!
- Bring back to a boil and let cook for 2-3 minutes.
- (If adding rice noodles, add in now and let cook for another 2-3 minutes boiling until noodles get soft.)
- Spoon into bowls and top with cilantro, green onions, and crispy shallots.
You’ll feel like you’re eating take-out from a fancy Thai restaurant, but it’s SO easy to make at home. Even better, reheating and re-serving tastes better every time. This makes six yummy and healthy servings – so enjoy! If you make this, please let me know if you liked it!
To see this picture on Taunia’s Instagram, click HERE.
Diva Taunia is a professional musician, foodie and wanna-be chef. She is a born and bred Boston-girl now living in Los Angeles with husband (also a professional musician) and dog Julip. You can follow her antics on her Instagram account @divataunia or on her website at www.divataunia.com.
walk for health
Taking Your Fitness Back
Idolized gym memberships, incredible fitness trackers that let you know when to walk, bottles that tell you when to drink water, apps that show you exactly how you sleep, stationary bikes that mimic open road topography, nutrition plans calculated down to the calorie… what do all of these have in common? They all take fitness and free will out of your hands and make you depend on them. It’s the 21st century, so of course we have all of this brand new technology that can help us get fit and healthy in so many ways… uhh so why is obesity at an all-time high?
The Dependent Exerciser
From a practicality stand point you would think that since we have so much tech at our disposal we should be healthy as ever! While that seems obvious it definitely isn’t the case. We depend so much on this stuff that we simply can’t function without it.
Many people simply don’t exercise if they can’t it make it to the gym. They can’t workout unless it’s in that atmosphere. Or many forget to drink water unless an app or bottle tell them to. Heck, many people don’t even walk unless their tracker tells them to get up and move around. In fact, many people freak out when they forget to wear their fitness tracker because “Their steps won’t be counted”.
When we need to be reminded to walk and drink water it’s time to rethink our perspective.
So that’s why this Spring we challenge you to live life on your own terms and forget about being tied to the trackers, apps, and apparel.
Getting Back To Your Roots
Remember when you drank water because you were thirsty? Well keep that up! Or remember when you actually did things outside like walking… gardening… golfing? It’s time to get back to these simple, yet highly-effective movements to get back in shape. Let’s make a pact:
Simply get outside walking 45+ minutes a day.
This can help you in so many ways like helping to reduce stress and depression as Dr. Sara Warber put it in an issue of the journal Ecopsychology, “Walking is an inexpensive, low risk and accessible form of exercise and it turns out that combined with nature and group settings, it may be a very powerful, under-utilized stress buster. Our findings suggest that something as simple as joining an outdoor walking group may not only improve someone’s daily positive emotions but may also contribute a non-pharmacological approach to serious conditions like depression.”
This doesn’t just go for walking either. You can plant a garden or herb patch. Go nature hiking. Walk the dog. Push mow the lawn (yeah, right). Walk 18 holes of golf. Go swimming. Play baseball or softball. Just get outside and exercising. The point isn’t that you have to be outside, the point is that you don’t have to be in a gym to get fit… you can do it at home or outside as well.
Once we start breaking through that mentality that you can only exercise or lift in a gym, the world opens up and the opportunities are endless. No longer will you be tied to a brick and mortar structure that helps you get fit. Instead you can get healthy, love life and take in nature anywhere you want to go!
Don’t stop there! Get more of the best at home fitness tips and great recipes at DIYactive.com!