Tag: breakfast

Qunioa and goat cheese breakfast cups

Quinoa and Goat cheese Breakfast cups
Print Recipe
Pre-portioned breakfast cups that pack a protein punch.
Servings Prep Time
12 cups 10 min.
Cook Time Passive Time
30 min. 5 min.
Servings Prep Time
12 cups 10 min.
Cook Time Passive Time
30 min. 5 min.
Quinoa and Goat cheese Breakfast cups
Print Recipe
Pre-portioned breakfast cups that pack a protein punch.
Servings Prep Time
12 cups 10 min.
Cook Time Passive Time
30 min. 5 min.
Servings Prep Time
12 cups 10 min.
Cook Time Passive Time
30 min. 5 min.
Ingredients
Servings: cups
Instructions
  1. Pre-heat oven to 350 degrees. Prep cupcake pan by spraying with non-cook cooking spray.
  2. Cook quinoa according to directions and let cook.
  3. In large bowl, combine egg whites, cooked quinoa, spinach and salt and pepper.
  4. Scoop into muffin tins. Top with a tablespoon or so of goat cheese crumbles.
  5. Bake in 350 degree oven for 30 min. or until set. Enjoy all week long as these little babies re-heat beautifully!
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Quinoa and Goat cheese Breakfast cups

egg white muffins

I always start my day off with a big dose of clean protein and egg whites are my “go to” breakfast. However, they can get a bit old as they tend to be on the bland side. Therefore, I’m always looking for ways to “spice them up!” These little breakfast cups are super healthy and totally yummy.

Banana Protein Pancakes

Banana Protein Pancakes
Print Recipe
In my quest for a quick and easy breakfast on the go, these high protein pancakes are just the ticket. Combine that with my love of bananas and high protein, and it's a match made in heaven. So stop buying frozen breakfast and cook up a batch today!
Servings Prep Time
6 + 10 minutes
Cook Time
10 minutes
Servings Prep Time
6 + 10 minutes
Cook Time
10 minutes
Banana Protein Pancakes
Print Recipe
In my quest for a quick and easy breakfast on the go, these high protein pancakes are just the ticket. Combine that with my love of bananas and high protein, and it's a match made in heaven. So stop buying frozen breakfast and cook up a batch today!
Servings Prep Time
6 + 10 minutes
Cook Time
10 minutes
Servings Prep Time
6 + 10 minutes
Cook Time
10 minutes
Ingredients
Servings:
Instructions
  1. Put all ingredients into a blender and blend until desired consistency. Batter will be grainy due to oatmeal.
  2. Spray non-stick pay with cooking spray and pour batter onto pan in desired size.
  3. Serve with you favorite topping or let cool and divide into baggies for a great mid week breakfast.
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Banana Protein Pancakes

banana pancakes

So if you didn’t notice, I truly believe that breakfast is the most important meal of the day. In all my years as a trainer, I’ve never seen a client be successful at losing or maintaining their weight if they were not a breakfast eater.   Starting your day right sets you up for a successful day of eating and choice making in general. However, that doesn’t mean you should just grab anything. Fill your body with high nutrition, low fat food and your body will run like the amazing machine it is.

Breakfast Of Champions!

breakfast

A big breakfast is often referred to as “a breakfast of champions.” Well, I don’t really think it’s the size of the breakfast that matters as much as what is in it. I mean if you eat crap, you’ll feel like crap. Breakfast is the most important meal of the day for many reasons and when it’s done right, it really is a “breakfast of champions,” or better yet, what champions are made of!

I can’t believe that in this day and age I still hear people say things like “I’m not a breakfast eater!”  I mean that’s like a person saying, “I didn’t know I should wear sunscreen!” Trust me, I’ve heard that one too. I just heard a client of mine last week say she doesn’t eat breakfast. At least she knew that she should, she just hadn’t made the move to start doing it. Baby steps!

Breakfast really is the most important meal of the day. This is especially true for people who are trying to lose weight or maintain a healthy weight. People who eat breakfast find it easier to manage their weight and stay on track. A good breakfast will start your body and mind off on the right foot. When you start your day off by making good choices, the rest usually follows.

People who skip breakfast tend to have a more difficult time losing weight and often make poor food choices throughout the day. When we skip breakfast, our blood sugar drops and our metabolism slows. Plus, putting off eating is a sure fire way to guarantee that you will be ravenous later in the day which will likely result in making poor food choices and over eating.

Not a breakfast eater? Well not everyone is, but if you want to feed your body so that it  can perform at its best then you may want to learn how to be a breakfast eater. This doesn’t mean you need to start pounding pancakes. In fact, quite the contrary. Remember that old phrase “you are what you eat?” Well I believe it’s true. If you eat a big heavy breakfast, you are going to feel big and heavy. So choose wisely and eat like the champion you are!

“A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit,” says Andrea Gorman, MS, RD, manager of clinical nutrition at Rhode Island Hospital/Hasbro Children’s Hospital in Providence. “All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day.”

 Healthy Breakfast Ideas:

Healthy cereal – there are plenty of high protein, high fiber cereals on the market theses days. Top your cereal with fruit and skim milk and you’re good to go. Watch your portions though, as calories can get high fast.

Greek yogurt and berries – Greek yogurt (low fat and low sugar) is packed with protein. Top it with berries which are full of antioxidants and maybe even some nuts and you’ll be full for hours.

Homemade Smoothies – while I am not a fan of places like Jamba Juice or juice it up, a homemade smoothie can be very healthy and is great for people on the go.

Oatmeal – I’d eat it everyday if I could! Oatmeal is good for you and makes you feel all warm inside, what could be better? Top it with banana and walnuts for a full breakfast.

Egg whites – love them! I do eat these almost everyday. They are the best “bang for your buck” in my opinion if your looking for lots of good high protein food for very little calories. However, I know that some fear the idea of going without the yolk. If this is you remember, baby steps! Have one yolk and a few whites. Add some veggies for a killer omelette. Need it to go? Put it into a low carb tortilla and make a breakfast burrito.

Cottage cheese – a lot of people think cottage cheese is too cheesy. It can be. However, it packs a lot of good protein and calcium, is easy and when you add a little fruit to the top, it cuts down the cheesiness a bit and is super yummy!

Whole grains – everyone loves a piece of toast topped with peanut butter. Just make sure it is whole grain and it will not only be heather but also keep you full longer. I like orowheat English muffins. They pack 9 grams of protein, lots of fiber and are only 120 calories! Add some fruit and a glass of milk and your done.

Due to my hectic schedule, I’m all about meals that are what  I call “all in one meals.” In other words, food that has it all! My Banana Protein pancakes have whole grains, Protein and fiber and are low in calories, high in nutrition and can be eaten on the go. I make a big batch of these on the weekend when I have a bunch of black bananas and then eat them all week long. I put a couple in a zip lock Baggie and then heat them for a minute in the microwave when I’m ready to eat. I’m getting my egg whites, Oates and fruit all in one meal. Check out my recipe if you are looking for a breakfast that is quick, easy and healthy. Plus, your kids will love them.

You can’t ask your body to perform well if you don’t give it the proper nutrition. If you want to ensure that your body goes the duration, start it off right with a good breakfast and the rest will follow.

Healthy Banana Bread

Healthy Banna Bread
Print Recipe
Great for a snack or quick breakfast with a glass of milk. This banana bread gets gobbled up at my house by everyone. Hope it does the same at yours!
Servings Prep Time
20 10 minutes
Cook Time Passive Time
45 minutes 5-10 minutes
Servings Prep Time
20 10 minutes
Cook Time Passive Time
45 minutes 5-10 minutes
Healthy Banna Bread
Print Recipe
Great for a snack or quick breakfast with a glass of milk. This banana bread gets gobbled up at my house by everyone. Hope it does the same at yours!
Servings Prep Time
20 10 minutes
Cook Time Passive Time
45 minutes 5-10 minutes
Servings Prep Time
20 10 minutes
Cook Time Passive Time
45 minutes 5-10 minutes
Ingredients
Servings:
Instructions
  1. Preheat oven to 350. Spray 9x5 inch loaf pan with non-stick cooking spray.
  2. Beat sugar and butter at medium speed until fluffy.
  3. Add milk, banana, sour cream, and egg whites. Beat well.
  4. Combine flour, baking soda and salt.
  5. Add dry ingredients to wet ingredients. Beat until blended.
  6. Spoon into prepared loaf pan.
  7. Cook at 350 for 45-60 minutes.
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Ham and Aspargus Mini Quiche Cups

Ham and Aspargus Mini Quiche Cups
Print Recipe
Try my Ham and Aspargus Mini Quiche Cups for a quick and nutritious breakfast on the go. Make a dozen on the weekend and you have breakfast all week long.
Servings Prep Time
6 + 10 minutes
Cook Time Passive Time
30-45 minutes 10 minutes
Servings Prep Time
6 + 10 minutes
Cook Time Passive Time
30-45 minutes 10 minutes
Ham and Aspargus Mini Quiche Cups
Print Recipe
Try my Ham and Aspargus Mini Quiche Cups for a quick and nutritious breakfast on the go. Make a dozen on the weekend and you have breakfast all week long.
Servings Prep Time
6 + 10 minutes
Cook Time Passive Time
30-45 minutes 10 minutes
Servings Prep Time
6 + 10 minutes
Cook Time Passive Time
30-45 minutes 10 minutes
Ingredients
Servings:
Instructions
  1. Preheat oven to 350 degrees. Spray 12 muffin tins.
  2. Pour egg whites into large bowl.
  3. Add ham, asparagus, Dijon mustard, cheese and salt an pepper.
  4. Whisk until combined and then pour into muffin tins 3/4 full.
  5. Bake for 30 minutes or until set and golden. Will puff up substantially in oven, don't be alarmed!
  6. Let cool and then run knife along edge of muffin tin to remove. I place two in a zip lock baggie to easily pack in my lunch box for breakfast at work.
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Ham and Aspargus Mini Quiche Cups

egg white cups

I love egg whites! While most want the yolk, I’ve grown used to and quite fond of all whites due their incredible purity, high protein and low calories. I use them in place of whole eggs as much as possible and they are my go to food for breakfast and when I want to trim down. You can eat a lot of them without a lot of calories, what could be better? This recipe makes a yummy “quiche” without all the bad stuff. Better yet, the muffin size helps with portion control and is easy to eat.

Cinnamon Muffins

Cinnamon Muffins
Print Recipe
Servings Prep Time
12 15 minutes
Cook Time Passive Time
15 min. minutes 10 minutes
Servings Prep Time
12 15 minutes
Cook Time Passive Time
15 min. minutes 10 minutes
Cinnamon Muffins
Print Recipe
Servings Prep Time
12 15 minutes
Cook Time Passive Time
15 min. minutes 10 minutes
Servings Prep Time
12 15 minutes
Cook Time Passive Time
15 min. minutes 10 minutes
Ingredients
Topping
Servings:
Instructions
  1. preheat oven to 400. Line or grease with cooking spray 12 muffin tins.
  2. In separate bowl, whisk together flour, baking powder, baking soda and salt.
  3. In another bowl, whisk together eggs, yogurt, brown sugar, oil, vanilla and cinnamon.
  4. Add flour mixture to wet ingredients. Mix just until combined.
  5. Divide batter evenly amongst muffin tins. Bake for 12-15 minutes or until a toothpick inserted comes out clean.
  6. Melt butter in one bowl and combine sugar and cinnamon in another bowl.
  7. Once muffins are done baking, dip into butter and them swirl in sugar mixture. Let cool and enjoy. My son did!
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Cinnamon Muffins

cinnamon muffins

So I have teenagers which means mornings are “fast and furious” around our house. Being boys, they want to sleep until the last possible second meaning that breakfast is either “grab and go” or doesn’t even happen. Since I’m already at work (I leave the house at 5:45 am), chances of them eating something is even less likely. My oldest loves a muffin or loaf bread because it is something that he can throw into a baggy the evening before. I of course would rather them eat something healthier, but I’m a realist after all, so rather than having them skip breakfast altogether, I make it my goal to find ways to make what they will eat just a little bit healthier. This week, my son asked to “Cinnamon Muffins.” Here is my healthier version.