Mornings can be a blur - getting the kids ready for school, rushing out the door for work, and getting all your “ducks in a row” before 8am… With everything going on, breakfast may wind up being “an afterthought” and you might run out the door with a piece of toast, a piece of fruit, or order takeout on your way to work.
We all know breakfast is important. A balanced meal in the morning can help us feel satiated through the day, support cravings, and boost our energy. To build a balanced meal, we’ll want to include our three macronutrients - fats, protein, and a higher fiber carbohydrates.
Here are a few examples…
Black Bean Tofu Hash (Always Hungry? Book pg. 222)
Black beans = higher fiber carbohydrate
Tofu = protein
Avocado, cheese, cooking oil = fats
Waffles = have a bit of everything!
Berries/fruit = higher fiber carbohydrate
Whipping cream = a tad more fat to complement the fat in the waffle
Turkey bacon = protein!
Scrambled Eggs with Fruit
Eggs = both protein and fat
Cooking oil = fat
Cottage cheese = protein (I LOVE adding 1 tbsp cottage cheese per egg to my scrambled eggs. Give it a good whisk and scramble like normal)
Fruit = higher fiber carbohydrate
Each of these meals has a combination of fats, protein, and higher fiber carbohydrates to help us feel satiated through the morning. Not to mention - loads of flavor to keep our taste buds happy too!
But… what if you don’t have time to cook in the morning?
Grab and Go Breakfasts
This is where the chia puddings and overnight oats get to SHINE! These two breakfasts take just 5 minutes to prepare at night, and are ready to go without any additional prep in the morning!
Let’s take a look at the ingredients…
Chia seeds OR oats
Greek yogurt OR combination of non-dairy yogurt and a third party verified protein powder
Fruit
Healthy fat (one or combination): nuts, seeds, nut butter, dark chocolate
Toppings of choice: vanilla, cinnamon, lemon zest, honey, maple syrup, coconut, etc.
The beauty of this recipe is that there are so many flavors you can experiment with! Here are five of Kenzie’s favorite flavour combinations…
Banana, peanut butter, cinnamon
Raspberries, almonds, vanilla extract
Blueberries, walnuts, lemon zest
Apple, almond butter, cinnamon
Dates, grated carrots, maple syrup, cinnamon, nutmeg, walnuts (like a carrot cake!)
What flavor combination would you make?
💬 Share your favorites in the comment section of this post - we’d love to hear!
Prep Your Chia Pudding & Overnight Oats with Kenzie & Dawn
Join Kenzie & Dawn in the kitchen as Kenzie prepares peanut butter powder & cinnamon chia pudding (banana to be added later) and raspberry vanilla almond overnight oats.
If you have questions for Kenzie or Dawn, leave them in the comments - we’d love to help.
I love this idea. What are the measurements or proportions, please?