RECIPE: Healthy Breakfast Muffin Bars

Tired of spending heaps on “bars” that are packed with sugar?

Need a quick treat that keeps you sated all morning long?

Have a taste of these breakfast cups!

Depending on the kind of oats you use, they can be gluten Free and oh so nutritious. Pump up the protein by adding nuts or seeds. You can also make them more dessert-ish by adding dark chocolate chips to the mix.

granola bars

INSTRUCTIONS:

Preheat oven to 375

In a mixing bowl combine:

1 1/2 cup Rolled oats (I use Trader Joe’s gluten free)

3/4 cup coconut sugar (I use TJ’s organic)  or maple syrup to minimize the glycemic load

(though you could use brown sugar if you’re going all desserty)

2 eggs (farm fresh hormone free, of course)

1/2-3/4 cup peanut butter

1/8 cup softened butter

3/4 tsp baking soda

6 oz chocolate chips*

1/4 chopped walnuts or sunflower seeds*

 

* optional

Pour concoction in to greased (I use butter or coconut oil) muffin pan and bake for 10-15 minutes. Alternatively, you can pour in to greased glass dish and cut in to bars. Either way, viola!, breakfast is made for the week!

 

RECIPE: Green Detox Smoothie

Well, hello there! I’m your new favorite smoothie!

This jar of nutrition is incredibly delicious!  It’s a quick but healthy breakfast and makes enough for two, so share with your favorite morning time buddy or enjoy some as a snack later in the day. This morning I offered a spoon of it my 1 year old, who then enjoyed more than her share! Recipe is inspired by Barre3, my fave workout and health encouraging resource!

Green Detox Smoothie

In a turbo blender combine the following ingredients:

2 cups almond milk

1 cup organic spinach

1 frozen banana 

1/2 organic apple

2 Tbsp chia seeds

2 Tbsp hemp hearts

1 slice dried apricot

1-2 tsp dried ginger or 1/2 inch cube fresh ginger

1 tsp cinnamon

1 tsp vanilla

1 tsp maca powder (optional) 

RECIPE: Nut-Rageous Smoothie

Nut smoothie

Want to curb your sugar cravings?

Try this Nut-rageous smoothie, inspired by Mark Hyman.

It’s packed with protein to keep you full all morning long, and makes enough to have a second smoothie later in the day or the following morning.

I make several jars of the nuts/seed ingredients that I can quickly dump in to my blender.

Combine:

2 Tbsp unsweetened coconut

2 Tbsp Flax seeds

2 Tbsp Hemp Seeds

2 Tbsp Chia Seeds

8 Brazilian nuts or Walnuts

1 Frozen banana

1/2 frozen wild blueberries

1/2 cup organic spinach

1 cup almond milk

1 cup filtered water

2 tsp cinnamon

 

RECIPE: Simple Sating Breakfast Bowl

Clients often ask me what I eat for breakfast.  As if the answer is a window in to my secret healthy, holy grail.  To be honest, I’m still searching for my Health Holy Grail: The potion that crushes my sweet tooth cravings, the meal that leaves me happy, healthy, wealthier and wiser, right?

Well, maybe it’s in a spinach smoothie or maybe it’s in an onion, mushroom and arugula omelet? All I know, is the easiest, tastiest, most filling breakfast for me is my go to Simple Sating Breakfast Bowl:

In a reasonably small bowl or coffee mug, I combine Plain Greek yogurt, fruit and nuts.

Sounds simple. Almost too simple. But lets take a closer look at my Simple Sating Breakfast Bowl’s contents:

Berry Bowl

Each morning I keep my gut guessing, I mix it up with different fruits, and nuts and berries.

But it always begins with a few dollops of plain greek yogurt.

Skip the flavored junk, which has tons of added sugar…and don’t fall for Dannon or Yoplait “greek-style” yogurts, get the real stuff; I like Fage, Helios or Trader Joe’s Organic European style yogurt. Don’t fret the fat content, it’s great for your gut, your digestion, keep you full and you NEED fat for vitamin absorption, among other things.  The probiotics in yogurt, coupled with greek yogurt’s protein punch are fantastic for GI health (and keep you full and regular!)

berry bowl 2

My fruit choices are usually low glycemic fruits, like organic berries (when they are in season) or a diced organic apple, or sometimes, when I really wanna splurge on my superfood intake, I use goji berries to blast up my ‘health ante’.

The nuts I enjoy with plain Greek Yogurt are either walnuts, almonds (whole, chopped, slivers or sliced), or pecans, though any ole nut’d do.  This addition adds protein and keeps you fuller (is that a word?) longer and packs in mega-micronutrients that aid in overall health. Sating.

Oh and don’t forget the cinnamon! I hit it hard with 5-6 dashes! Boosts flavor and lowers blood pressure and cholesterol (or that’s what “they” say, anyway).

The easy clean up tossing a bowl in the dishwasher is simple and sating as well.