Breakfast On the Go

Start your day right, even when you're short on time! Learn how to prepare quick, nourishing breakfasts that are perfect for busy mornings. With easy-to-make recipes and wholesome ingredients, you'll be ready to fuel your day, no matter where it takes you.

Fat/fiber/protein - give you energy, stabilize blood sugar, keep you full and satiated

1. Fruit and nut/seed
Fresh fruit - Pear Wedges with Cashew Butter and Coconut - Slice a ripe pear into quarters and drizzle with 1-2 tablespoons of cashew butter. Sprinkle with unsweetened dried coconut to finish.
Variations - apple, peach other nut and seed butters sprinkle w chia seeds

Dried fruit - and nut - keep separate, trail mix make it interesting, make sure dried fruit does not have added sugar
Cashews and cranberries
Walnuts or pistachio nuts and dried cherries
Almonds or pumpkin seeds and dried blueberries
Homemade bars and energy bites

2. Egg-based
Jammy egg with toppings -something saucy, crunchy- contrast so satiating
Cook up a dozen hard-boiled over the weekend, let cool, and store in an airtight container.
Frittata - change vegetables and herbs based on the season. Can make in muffin tins or mini muffin tins and freeze. Keeps in the fridge for up to 4 days.

Overnight Oats
Makes 1 serving

This is a template which means you can switch up the flavor of yogurt and add in your favorite nuts, seeds, fruits, etc. to create your new favorite recipe! The base is 1 part yogurt: 1-part oats: 1-part water: 1/8-part chia seeds. Enjoy this nutritious breakfast (or snack) right out of the fridge or at room temperature. Plan ahead and make a large batch to keep in a larger container and scoop out portions each morning or store in multiple 1-serving size containers.

½ heaping cup yogurt
½ cup rolled oats
1 Tablespoon chia seeds

1.    Combine the rolled oats and chia seeds in a medium container with a lid or in a jar. Mix well to ensure the ingredients are evenly distributed and to prevent the chia seeds from clumping when the liquid is added. I like to use a clear container or jar so that I can see that the seeds and oats are uniformly distributed.

2.    Pour the yogurt and ½ cup water over the dry mixture. Stir well until all ingredients are thoroughly combined for even distribution and the oats and chia seeds are evenly coated with the yogurt and water mixture. Cover and refrigerate overnight or for at least four hours. Keeps in an airtight container in the fridge for up to 3 days.

VARIATIONS:

·      Apple, caramelized dates (remove pit, chop into pieces, caramelize in skillet with olive oil), cinnamon
·      Berries, cardamom, toasted hazelnuts
·      Mango, lime, coconut, ginger

Other mix-in/topping suggestions:

·      Fruit – pomegranate, blueberries, sliced or mashed banana, grated or diced apple or pear, grated carrot, citrus, kiwi, toasted coconut…
·      Spices - cinnamon, cardamom, ginger…
·      Nuts (toasted to bring out the flavor) - pecans, walnuts, pistachio nuts, almonds, Brazil nuts…
·      Seeds (toasted to bring out the flavor) - sunflower seeds, sesame seeds, hemp seeds…
·      Nut or seed butters - almond butter, peanut butter, tahini…
·      Extracts - vanilla, mint, almond, rose water, orange blossom water…

4. Almond Butter-Filled Dates or Apricots
Fill two pitted Medjool dates with almond butter and top with a sprinkle of cocoa powder and shredded coconut for long-lasting energy. Switch up the nut butter, or just put a nut inside the date, sprinkle w cinnamon, cardamom…

5. Smoothie Get creative. handout smoothiology
Divide your morning smoothie in half (or make a double batch) and save one for your morning snack. (Tip: Smoothies with flax seed, chia seeds, or oats tend not to separate when stored in the fridge.)

6. Miso Soup
Tofu or other protein, green onion, ginger, garlic, seaweed, veg

7. Vegetables and hummus or another dip, spread, puree
Make a batch of hummus on the weekend or choose a store-bought version (the fewer ingredients, the better) and dip in fresh veggies like sliced bell pepper, snap peas, celery, or carrots. or simply sprinkle of salt, salsa, guacamole, hummus, baba, romesco, avocado, muhammara, tapanade, avocado, tuna/salmon/sardine/anchovy, nut/seed butters, edamame dip, ( or on toast)

9.
Breakfast inspired for snack - granola, cereal, waffle, pancake, - spread w pb and j, overnight oats, cottage cheese with fruit
Quick taco - canned beans, salsa, avo, shred cabbage, cilantro
Half avocado with sprinkle of flake salt, everything bagel mix

Vegetable Egg Bites

These egg bites freeze so well, they’re a game changer! Once they’re at room temperature, transfer them into an airtight container or a freezer bag. They’ll keep well for up to 3 months. Thaw them overnight in the fridge and reheat them in the microwave or in the oven at 350° F. They’ll keep for 3 days in an airtight container in the fridge.

Makes 12 bites

1 Tablespoon extra-virgin olive oil, divided
6 large eggs
¾ cup whole milk cottage cheese
1 large garlic clove
¼ teaspoon salt
¼ teaspoon black pepper
3 cups roughly chopped kale or other dark leafy greens
5-6 sun-dried tomatoes (jarred in oil), roughly chopped

1. Preheat the oven to 350° F and grease a nonstick or silicon muffin tin with a little of the olive oil, or line the muffin tin with muffin liners and grease them.

2. Place the eggs, cottage cheese, garlic, salt, pepper, and garlic in a blender and blend until smooth. Transfer to a medium mixing bowl.

3. Heat the remaining oil in a medium skillet over medium and add the kale. Cook, stirring frequently until wilted, about 2 minutes.

4. Mix the kale and the sundried tomatoes into the egg mixture. Evenly divide among the muffin cups.

5. Bake for 18 to 22 minutes, or until the eggs are set. Let cool for 5 minutes before removing from the pan.