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June 28, 2020: Breakfast Recipes

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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Life is busy. Save yourself some time with these make-ahead breakfast ideas. These nutrient-rich recipes are versatile enough that you can adapt and adjust the ingredients with what you have on hand and they're fiber and protein-packed to keep you full until lunch. This week, we’re going to talk about my favorite breakfast recipes.

Pomegranate Chia Seed Yogurt Parfait

http://www.bonappetit.com/recipe/pomegranate-chia-...

  • 1/2 cup pomegranate juice

  • 4 tablespoons chia seeds

  • 2 cups Greek yogurt

  • 4 tablespoons shelled pistachios, chopped

  • 4 tablespoons pomegranate seeds

Whisk together pomegranate juice and chia seeds in a small bowl; refrigerate overnight. Layer chia mixture with yogurt, and top with pistachios and pomegranate seeds.

Muesli Scones

https://elanaspantry.com/muesli-scones/

  • 2 cups blanched almond flour

  • ½ teaspoon celtic sea salt

  • ½ teaspoon baking soda

  • ¼ cup dried cranberries

  • ¼ cup dried apricots, cut into ¼-inch pieces

  • ¼ cup sunflower seeds

  • ¼ cup raw sesame seeds

  • ¼ cup pistachios, coarsely chopped

  • 1 large egg

  • 2 tablespoons agave nectar or honey

In a large bowl, combine almond flour, salt, and soda. Add dried fruit, seeds, and nuts. In a small bowl, combine egg and agave. Add to dry ingredients. Form a dough with your hands into a 6 1/2 x 6 1/2 square about 3/4" thick. Cut into 16 squares, bake at 350 on a parchment-lined baking sheet for 10-12 minutes.

Mini Ham And Cheese Quinoa Cups

http://iowagirleats.com/2012/02/16/mini-ham-cheese...

  • 2 cups cooked quinoa (about 3/4 cup uncooked)

  • 2 eggs

  • 2 egg whites

  • 1 cup shredded zucchini

  • 1 cup shredded sharp cheddar cheese

  • 1/2 cup diced ham

  • 1/4 cup loosely packed parsley, chopped

  • 2 Tablespoons shredded or grated parmesan cheese

  • 2 green onions, chopped

  • Salt & pepper

Preheat oven to 350 degrees. Combine all ingredients in a large bowl and mix to combine.

Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup.

Bake for 15-20 minutes, or until the edges of the cups are golden brown. Let cool for at least 5 minutes before removing from the mini muffin tin.For regular-sized muffin tins: Bake for 25-30 minutes

Place baked cups on a baking sheet then freeze until solid and transfer to a freezer bag. Microwave for 20-40 seconds depending on how many you're reheating.

Paleo Slow Cooker Butternut Squash N’Oatmeal

http://www.rubiesandradishes.com/2014/11/05/paleo-...

  • 1/2 cup raw walnuts

  • 1/2 cup raw almonds

  • 1 medium butternut squash, peeled and cubed

  • 2 apples, peeled and cubed

  • 1 teaspoon cinnamon

  • 1/2 teaspoon nutmeg

  • 1 tablespoon coconut sugar

  • 1 cup coconut milk

Toppings

  • Coconut milk

  • Currants

  • Desiccated coconut

  • 100% Maple syrup

Cover the almonds and walnuts with water. Add a dash of sea salt. Soak for 12 hours and then rinse the nuts. Place in a food processor and blend until you have a meal or flour consistency.

Place the butternut squash, apples, cinnamon, nutmeg, ground nuts, coconut sugar and coconut milk into the slow cooker and cook on low for 8 hours.

Use a potato masher to mash the N’Oatmeal into your preferred consistency. Top with your favorite toppings and serve.

Freezer Breakfast Burritos with Sweet Potatoes and Black Beans

http://cookieandkate.com/2014/healthy-freezer-brea...

Sweet potato and pepper hash

  • 1 tablespoon extra-virgin olive oil

  • ½ sweet yellow onion, diced

  • 2 garlic cloves, pressed or minced

  • ¾ pound sweet potatoes, peeled and sliced into ½-inch or smaller cubes (to yield about 2 cups cubed sweet potato)

  • 1 red bell pepper, chopped

  • ¼ to ½ teaspoon smoked paprika

  • ¼ teaspoon salt

  • ¼ teaspoon freshly ground pepper

Scrambled eggs

  • 8 eggs

  • ¼ teaspoon salt

  • ¼ teaspoon freshly ground pepper

  • 1½ teaspoons extra-virgin olive oil

Herbed goat cheese

  • 4 ounce log of goat cheese, at room temperature (You can make your own, or store bought is fine)

For serving

  • 1 can (14 ounces) black beans, rinsed and drained, or 1½ cups cooked black beans

  • 8 8-inch whole grain tortillas

  • Hot sauce, and/or salsa preferably a smoky/chipotle variety

Make the hash by heating a large skillet over medium heat. Add the olive oil and onion, and cook until the onion 2-3 minutes until slightly softened. Add the garlic, sweet potato, red pepper, paprika, salt and pepper. Reduce heat to medium low, cover and cook about 8 minutes or until the sweet potato is tender. Uncover and continue cooking, stirring often, until the excess moisture has evaporated and the sweet potatoes are caramelized and golden on the edges.

Carefully taste to make sure the sweet potatoes are cooked through. If desired, add more smoked paprika to taste.

Scramble the eggs and set aside.

To prepare the burritos: Spread about a tablespoon of goat cheese down the center of each tortilla. Top with a scoop of eggs, followed by black beans and sweet potato hash, equally dividing the ingredients between the burritos.

To make them freezer ready: Let the burritos cool to room temperature before proceeding (excess moisture trapped in plastic wrap will turn into freezer burn). Wrap burritos in saran wrap and transfer to a freezer-safe bag and squeeze out the air before sealing. To reheat the burritos, remove from the freezer and microwave 30 to 60 seconds. If preferred, you could also warm them in an oven or toaster oven. Serve with plenty of hot sauce and/or salsa on the side.

These recipes are tasty enough for adults or kids and will give you a boost of energy to start your day on the right foot.

Next Sunday, we’ll talk about power naps.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

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I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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