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  • Kelly Carter

Top 5 Breakfasts to Start the Morning


Breakfast should be a nutritious meal to fuel the body for the day ahead. Most choices are heavily influenced by grains and dairy, such as cereal and milk, bagels and cream cheese or yogurt and granola. The more processed a food item is the less nutrition it will carry. Here are some other super nutritious breakfast ideas to begin the day.

1. Breakfast Smoothie:

Typically for smoothies you need the following:

  • Liquid base à I prefer a nut milk (almond/cashew) but you can do coconut water, milk or water

  • Protein à a plant-based protein source is best (better absorbed in the body) but you can use protein powder or Greek yogurt

  • Greens (if possible) à most of my smoothies have spinach or kale for super nutrients

  • Fruit à to sweeten the smoothie naturally

  • Booster à added benefits to a smoothie (I use chia or flaxseed, spirulina, bee pollen vitamin C powder, nutrisea omega 3)

By following these must haves you can make any smoothie you like! Here are some of my personal favourites.

Choco Banana-Nut Smoothie

  • ¾ cup almond milk

  • ½ frozen banana

  • 1 tablespoon natural peanut butter

  • 2 teaspoons cocoa powder

  • 1 scoop protein powder

  • 1 teaspoon honey

  • 1 teaspoon chia seeds

  • 3 cubes ice

Blend all ingredients together until combined! Add more liquid if necessary

Ultimate Green Smoothie

  • 2 handfuls baby spinach

  • 1 cup almond milk

  • ½ cup Greek yogurt

  • ½ cup frozen pineapple

  • ¼ cup frozen peach

  • 1 teaspoon chia seeds

  • 1 teaspoon spirulina/greens (optional)

  • 3 cubes ice

Blend all ingrients together until combined! Add more liquid if necessary

2. Greek Yogurt Parfait

  • ½ cup plain Greek yogurt

  • ½ cup berries

  • 1 tablespoon fresh ground flaxseed or chia seeds

In a mason jar place ¼ cup Greek yogurt on the bottom, then add ¼ cup betties and ½ of the ground flax. Layer the rest of the ingredients – enjoy!

3. Overnight Oats (make the night before)

  • 3/4 cup Unsweetened almond milk

  • 1/2 cup Plain low fat Greek yogurt

  • 1 1/2 cup Sliced strawberries

  • 1 cup Old fashioned oats

  • 1/4 cup Protein powder

  • 2 tablespoons coconut sugar, honey or maple syrup

  • 1/4 teaspoon Salt (or to taste)

Place 1 cup sliced strawberries in a medium bowl and smash them with a fork until they are mashed. Add the rest of the sliced strawberries to the bowl along with the rest of the ingredients. Stir well to combine. Divide between 2 small bowls, mugs, or mason jars. Cover and refrigerate overnight. Enjoy cold, or microwave for 30-60 seconds to enjoy warm!

**There are so many different variations you can do for this recipe! I get all mine from Pinterest

4. Avocado Toast

  • 1 ripe avocado

  • 2 slices of bread (whole grain sprouted is best as it has more fibre and protein)

  • Juice ½ lemon

  • Salt, cayenne pepper and chili flakes to taste

  • 1 tablespoon olive oil

To prepare, slice and scoop out your avocado into a bowl. Then, pour half of your olive oil and lemon juice on top. Mash with a fork until it is chunky, not smooth. Add all of the spices and mix with the fork. Top the avocado toast with the remainder of the lemon juice and olive oil.

5. Protein Energy Bites

  • 1 cup quick cooking oats

  • 1/2 cup shredded coconut

  • 1/2 cup peanut butter

  • 1/2 cup honey

  • 1/4 cup protein powder

  • 1 teaspoon vanilla extract

  • 1/2 cup mini chocolate chips

Mix all ingredients together until well combined. Roll into bite sized balls and refrigerate for 20 minutes. 1 Serving = 3 bite sized balls for breakfast but also a really good on the go snack

This recipe for bites is my favourite but there are so many more to try! Again, I get them on Pinterest.


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