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The Most Important Meal of the Day


Why is breakfast important?

Breakfast is the one thing that millions of people skip daily. What they don’t realize is they are missing out on a major source of fuel that gives them the energy they need to make it through the workday. Breakfast not only increases energy, but it also increases alertness and suppresses mid-morning cravings.


The kind of breakfast you eat matters

This is the first food you are eating for the day, so you want to make sure it is something that is balanced and includes carbohydrates such as whole grains or fruit, protein, vegetables, or dairy. You want to make this meal count because it will dictate how the rest of your day goes.


How to prep for success:

  1. Organize everything the night before

  • Such as getting out the pans needed or mixing the waffle/pancake batter together that night.

2. Set an alarm 10 minutes earlier

  • I know we love to sleep in and snooze the alarm clock, however getting up just a little bit earlier gives you enough time for a delicious morning meal.

3. Make your breakfast to go

  • You could make muffins ahead of time and freeze them or you can make a smoothie and put it in a to go cup.

Here are some ideas to start your day off right!


Green Smoothie

Ingredients

- 2 bananas fresh or frozen

- 1 c mango fresh or frozen

- 1 c pineapple fresh or frozen

- 3 c spinach

- 1-2 c milk

Instructions

1. Add all ingredients to a blender

2. Blend until creamy



Protein Balls

Ingredients

- 1 heaping cup packed dates

- 1/4 cup creamy salted natural peanut butter

- 1 cup roasted unsalted almonds, loosely chopped

- 1/2 cup roasted sunflower seeds

- 1 cup coconut

- 1/2 cup roasted pepitas

- 1/2 cup flaxseed

- 1 cup dark chocolate chips, optional

- 1 tablespoon cinnamon

Instructions

1. Place dates in a food processor and blend until the dates form into a pasty ball

2. In a large mixing bowl, combine all ingredients and mix with your hands

3. Mold the mixture into compact balls with your hands. Transfer to a lined cookie sheet to be frozen and bagged for future consumption, or store in the refrigerator if you are planning to consume within a week.



Sweet Potato Pancakes

Ingredients

- 1 medium sweet potato

- 1 cup milk

- 1/2 teaspoon cinnamon

- 1/2 teaspoon vanilla extract

- 1 large egg

- 1 cup flour, whole wheat

- 2 teaspoon baking powder

- 1/4 teaspoon salt

- Toppings: bananas, pecans, blueberries, maple syrup, yogurt

Instructions

  1. Cook sweet potato (this can be done the night before). You will need 1/2 cup mashed.

  2. Blend first five ingredients in a blender, until smooth.

  3. Whisk together the flour, baking powder and salt. Add the sweet potato mixture and stir just until combined.

  4. Add more milk if needed for the consistency of pancake batter.

  5. Pour the batter onto a hot griddle greased with nonstick cooking spray. Flip the pancakes when they begin to bubble and are golden brown on both sides. Serve warm and enjoy!


Breakfast Quesadilla

Ingredients

- 1 tablespoon olive oil

- 2 eggs

- Dash sea salt

- 1 large tortilla

- 3 tablespoons shredded mozzarella cheese

- Other things to put in: avocado, tomatoes, spinach, hash browns, peppers, salsa

Instructions

1. Place a tortilla on a flat service. Use scissors or a knife to make a cut from the bottom edge of the tortilla to the center.

2. Heat butter in a nonstick skillet over medium-high heat. Whisk the eggs in a small bowl, then carefully pour into the center of the pan. When the edges start to set, start to gently fold the eggs until the eggs are cooked through, about 2-3 minutes.

3. With the tortilla slit made, imagine the tortilla made up of four quarters. Transfer the scrambled eggs to the bottom right quarter.

4. Add the ingredient of your choice to the second quarter, followed by another one in the third and the cheese in the fourth.

5. Starting with the bottom right quarter, fold the tortilla over the second quarter, then over the third quarter and finally, over the last quarter to form a triangle shape.

6. Transfer the tortilla to the same skillet or a grill pan with a little extra butter for greasing. Cook the tortilla on one side pressing down firmly with a flat spatula, until golden brown and crispy, about 2-3 minutes. Flip and cook on the other side for 2 more minutes until the cheese is melty and the edges are crisp.

7. Remove from heat and allow to rest for one minute before slicing in half.


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