BREAKFAST OF CHAMPIONS
Oatmeal and a Green Smoothie
We've all heard it before, and this time conventional wisdom has it right. Breakfast IS the most important meal of the day. Not only is it vital to your health and function, but it follows my mantra that FOOD IS GOOD. If you skip a meal like breakfast your blood sugar will crash and your body will exhaust itself trying to stay alert, AND if you don't eat - even for a relatively short period - your metabolism will shut itself off. Not only does this mean you can't lose weight, but it starves every part of your life.
My go to breakfast:
Estimated time: 10 minutes (if oatmeal precooked)
Oatmeal
Here's the skinny on one of the oldests breakfasts in the book: One of the things we hear all the time is "whole". Something is "whole grain" or "whole kernel" or "whole (whatever will inspire the buy)". Simply this means that it hasn't been processed beyond its natural state. And it makes Steel Cut Oats my favorite breakfast. The most common Rolled Oats are more processed - flattened to make easy cooking rather than chopped like steel cut - and if they're your preference I'd recommend buying in bulk and Label Reading to minimize added sugar or preservatives.
No matter how you like your oats there are three musts for me:
Thawed frozen fruit - My sweet tooth is showing, but don't give fruit a bad name for having sugar. Fresh or frozen fruit without additives provide an array of vitamins and minerals as well as great soluble and insoluble fiber. Simply pour some in ahead of the oatmeal and heat for approx 30-40 seconds. Be sure to check out the Dirty Dozen - as it applies to frozen fruit as well - but Walmart sells a large mix bag of natural grown raspberries, blackberries, and blueberries for $9. Even counting my oatmeals, smoothies, and ice creams, it still lasts me about 2 weeks
Chia seeds - You don't have to dust off your circa 1990 chia pet. All large grocery chains, as well as health food stores, are starting to stock more and more brands of Chia Seeds. (bringing competitive prices!)
Sweetener - I use honey, but if you're vegan then Agave, maple syrup, or sugar are fine. Though you may find the more your eat the less sweet you need it. I don't know about you, but I like a little sweet in the morning. And as long as you have proteins and complex carbs, there's little sugar cliff to face-plant off of.
Oatmeal and a Green Smoothie
We've all heard it before, and this time conventional wisdom has it right. Breakfast IS the most important meal of the day. Not only is it vital to your health and function, but it follows my mantra that FOOD IS GOOD. If you skip a meal like breakfast your blood sugar will crash and your body will exhaust itself trying to stay alert, AND if you don't eat - even for a relatively short period - your metabolism will shut itself off. Not only does this mean you can't lose weight, but it starves every part of your life.
My go to breakfast:
Estimated time: 10 minutes (if oatmeal precooked)
Oatmeal
Here's the skinny on one of the oldests breakfasts in the book: One of the things we hear all the time is "whole". Something is "whole grain" or "whole kernel" or "whole (whatever will inspire the buy)". Simply this means that it hasn't been processed beyond its natural state. And it makes Steel Cut Oats my favorite breakfast. The most common Rolled Oats are more processed - flattened to make easy cooking rather than chopped like steel cut - and if they're your preference I'd recommend buying in bulk and Label Reading to minimize added sugar or preservatives.
No matter how you like your oats there are three musts for me:
Thawed frozen fruit - My sweet tooth is showing, but don't give fruit a bad name for having sugar. Fresh or frozen fruit without additives provide an array of vitamins and minerals as well as great soluble and insoluble fiber. Simply pour some in ahead of the oatmeal and heat for approx 30-40 seconds. Be sure to check out the Dirty Dozen - as it applies to frozen fruit as well - but Walmart sells a large mix bag of natural grown raspberries, blackberries, and blueberries for $9. Even counting my oatmeals, smoothies, and ice creams, it still lasts me about 2 weeks
Chia seeds - You don't have to dust off your circa 1990 chia pet. All large grocery chains, as well as health food stores, are starting to stock more and more brands of Chia Seeds. (bringing competitive prices!)
Sweetener - I use honey, but if you're vegan then Agave, maple syrup, or sugar are fine. Though you may find the more your eat the less sweet you need it. I don't know about you, but I like a little sweet in the morning. And as long as you have proteins and complex carbs, there's little sugar cliff to face-plant off of.
GREEN SPAGHETTI
Getting your dose of spinach and peas has never been so easy, tasty, and just plain ridiculously green that you have to eat it (and silently recite Doctor Seuss in your head, wishing you had the guts for a green egg. No worries, I'm working on it...)
SPECS: Vegetarian, soy, gluten free (vegan*)
Getting your dose of spinach and peas has never been so easy, tasty, and just plain ridiculously green that you have to eat it (and silently recite Doctor Seuss in your head, wishing you had the guts for a green egg. No worries, I'm working on it...)
SPECS: Vegetarian, soy, gluten free (vegan*)
POTATO FANS
These are about as simple as it comes and sweet potatoes are absolutely scintillating to the taste buds. It adds a crunch to the sweet. Yes, crunchy, sweet, and - wait for it - salty when you sprinkle salt on. And if you're hungry you can nuke them in the microwave and then pop them in the broiler.
Bake:
- Slice raw potatoes about 2/3 of the way through. As far as you can without lobbing the end off. Holding them between two chopsticks or on a wooden spoon is helpful.
- Rub with olive oil (or butter if you must). And don't let the visions of perfect olive oil drizzles intimidate you. Pour some olive oil on a paper towel just as you do rubbing alcohol on gauze. (Wait... Is my EMT showing?) Rub the potatoes with the paper towel and try to get as much in the crevices as possible.
***Some people like to slip some garlic, rosemary, or other herbs/spices in as well. Garlic powder would probably work better unless you like surprise garlic slivers in your mouth. Whatever floats your boat.***
- Bake about 45-60 minutes at 350* F or until potatoes are fork-tender (a fork pierces the skin AND flesh easily when you poke it) and the slices are crispy.
Microwave:
- Microwave potatoes for about 5 minutes. I'd start with 5 and see how it is. Keep in mind you're putting them in the oven
- CAREFULLY slice the potato about 2/3 through. I say carefully because steam will come out.
- Rub with olive oil (Read tips above)
- Make an aluminum foil boat - or place in broiler-safe dish - and place in broiler for 5 minutes or until top gets crispy
If you love finger-food like me you'll want to pull off all the little fans, re-broil the bottom, and dig that out with a spoon. That is totally acceptable. Works on regular and sweet potatoes.
***An aluminum foil boat is one of the best tricks of the trade. I don't recommend it ALL the time so you don't fill a landfill with foil, but simply pull out about 1/2 longer than you need and fold in the sides to make a little tray. It's great for quick broil or bakes like this.
These are about as simple as it comes and sweet potatoes are absolutely scintillating to the taste buds. It adds a crunch to the sweet. Yes, crunchy, sweet, and - wait for it - salty when you sprinkle salt on. And if you're hungry you can nuke them in the microwave and then pop them in the broiler.
Bake:
- Slice raw potatoes about 2/3 of the way through. As far as you can without lobbing the end off. Holding them between two chopsticks or on a wooden spoon is helpful.
- Rub with olive oil (or butter if you must). And don't let the visions of perfect olive oil drizzles intimidate you. Pour some olive oil on a paper towel just as you do rubbing alcohol on gauze. (Wait... Is my EMT showing?) Rub the potatoes with the paper towel and try to get as much in the crevices as possible.
***Some people like to slip some garlic, rosemary, or other herbs/spices in as well. Garlic powder would probably work better unless you like surprise garlic slivers in your mouth. Whatever floats your boat.***
- Bake about 45-60 minutes at 350* F or until potatoes are fork-tender (a fork pierces the skin AND flesh easily when you poke it) and the slices are crispy.
Microwave:
- Microwave potatoes for about 5 minutes. I'd start with 5 and see how it is. Keep in mind you're putting them in the oven
- CAREFULLY slice the potato about 2/3 through. I say carefully because steam will come out.
- Rub with olive oil (Read tips above)
- Make an aluminum foil boat - or place in broiler-safe dish - and place in broiler for 5 minutes or until top gets crispy
If you love finger-food like me you'll want to pull off all the little fans, re-broil the bottom, and dig that out with a spoon. That is totally acceptable. Works on regular and sweet potatoes.
***An aluminum foil boat is one of the best tricks of the trade. I don't recommend it ALL the time so you don't fill a landfill with foil, but simply pull out about 1/2 longer than you need and fold in the sides to make a little tray. It's great for quick broil or bakes like this.