Clean Eats

Simple Changes Part 1: Morning Routines & Make-Ahead Breakfasts

/ courtneymcgowan1 / 1 Comment

365069{Part 1 of Simply & Mindfully’s series on Simple Changes for a More Balanced Life}

Mornings often feel like a race out the door. For those of us who are not happily leaping out of bed when the sun rises, it can be a challenge to squeeze in time to make a nutritious breakfast.  A healthy breakfast sets a precedent for the day and has a significant effect on how our body feels. By simply eating breakfast in the morning, we can experience better concentration, higher energy levels and lower cholesterol. It is easy to fall into the rhythm of having something easy like cereal or a protein bar for breakfast. Although not necessarily poor choices, they can grow boring after a while. It is important to eat a breakfast that is high in protein to prevent overeating later in the day or making poor food choices out of hunger. Nutrient dense breakfast recipes that can be prepared the night before are a helpful trick for those of us who find ourselves brushing our teeth while packing lunch in the morning. If you are someone who typically skips breakfast, studies show it may only take a few days to adjust to eating early in the morning. These recipes save time and help start the day with a healthy kick.

The following three recipes can be made the night before and contain a nutritional punch that delivers protein and vitamins without processed sugar.

Baked Blueberry Oatmeal, Serves 6

Adapted from Heidi Swanson’s cookbook, Super Natural Every Day

Ingredients

  • 2 cups rolled oats
  • 1/2 cup toasted and chopped walnuts or almonds
  • 1/3 cup pure organic maple syrup
  • 1 teaspoon aluminum-free baking powder
  • 1 1/2 teaspoons ground cinnamon
  • 1/2 teaspoon fine-grain sea salt
  • 2 cups organic milk or unsweetened almond milk (or other non-dairy alternative)
  • 1 large egg
  • 3 tablespoons unsalted butter, melted and cooled slightly (can also use ghee or coconut oil)
  • 2 teaspoons pure vanilla extract
  • 2 ripe bananas, cut into 1/2-inch pieces
  • 1 1/2 cups blueberries, frozen or fresh both work

Directions
Preheat the oven to 375°F.

Coat the inside of an 8×8 square baking dish with coconut oil spray or melted butter.

In a medium bowl, mix together the oats, half the nuts, baking powder, cinnamon, and salt.

In another medium bowl, whisk together the maple syrup, milk, egg, half of the butter (or ghee, coconut oil), and the vanilla.

Arrange the bananas in a single layer in the bottom of the prepared baking dish. Sprinkle two-thirds of the blueberries over the top. Cover the fruit with the oat mixture. Add the milk mixture over the oats and make sure it is evenly distributed throughout.

Add the blueberries and the remainder of the walnuts on top.

Bake for 35 to 45 minutes, until slightly set and browned on top. Remove from the oven and let cool slightly. Refrigerate overnight. When ready to serve in the morning, drizzle melted butter, and maple syrup if desired, on the top and serve.

Mini Vegetable Frittatas, Serves 8-10

IMG_0425Adapted from Giada De Laurentiis

Ingredients

  • Coconut oil cooking spray
  • 8 large eggs
  • 1/2 cup whole milk
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 1/2 cup of chopped small mushrooms
  • 1/3 cup of chopped fresh spinach
  • 2 tablespoons chopped fresh basil leaves
  • 1/3 cup freshly grated Parmesan, optional
  • ¼ cup of shredded mozzarella cheese, optional

Directions
Preheat the oven to 375°F.

Spray 2 mini muffin tins (each with 24 cups) with coconut oil spray. Whisk the eggs, milk, pepper, and salt in a large bowl. Stir in the mushrooms, spinach, cheese (if using) and basil. Fill prepared muffin cups almost to the top with the egg mixture. Bake until the egg mixture puffs and is just set in the center, about 8 to 10 minutes. Using a rubber spatula, loosen the frittatas. Store in the refrigerator overnight and when ready to serve, briefly reheat in the microwave or oven. (Note: This recipe can be made with meat for those who would prefer it. Thinly sliced ham or pancetta works well.)

Blueberry Almond Milk Smoothie, Serves 1

SmoothieIngredients

  • 2/3 cup of organic frozen blueberries (or frozen berries of your choice)
  • 1 cup of fresh chopped spinach
  • 1/2 cup of unsweetened vanilla almond milk (or milk of your choice)
  • 2/3 cup of full-fat plain Greek yogurt
  • 2 ice cubes, optional
  • 1 tbsp. ground flax seed powder, optional

Directions
Place ingredients in the blender in the following order for best results:

Add spinach and frozen blueberries to your blender followed by the almond milk, yogurt, flax powder and ice cubes (if using.) Blend until smooth. Drink immediately or store overnight in an airtight container like a mason jar.

Transform your morning. Simple ways to start the day with a peaceful mindset:

I would love to hear your favorite morning rituals or make-ahead breakfasts in the comments below!

*Baked oatmeal image courtesy of epicurious.com.