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Healthy Breakfast Options


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I’m not sure if I would call myself a foodie, but I enjoy cooking and I love fresh fruit and vegetables. The sight of roasted kale or butternut squash makes me giddy! As I continue to get more involved in endurance sports I am even more aware of what I eat on a daily basis, so I thought I would share some healthy options that are staples in our home. Here are some of my favorite healthy and practical breakfast recipes.

Greek Yogurt Parfait with Vanilla Spice Granola

Vanilla Spice GranolaThis is a great breakfast to grab on the go, I eat this for breakfast four to five days a week.  It’s easy for me to pack up at home on my way to my morning workout and eat afterwards, when I get to the office.  In addition to convenience, this easy meal packs a punch delivering a ton of healthy nutrients. Greek Yogurt is filled with protein which will keep you full all morning, helping you to avoid mid morning cravings.  Fresh blueberries add several vitamins and antioxidants and the granola gives you just enough carbohydrates while adding a nice crunch. To enjoy this breakfast just top 1 cup of greek yogurt with 1/3 cup of blueberries and 1/3 cup Vanilla Spice Granola (recipe below).

I usually make a batch of this granola every other week. This recipe is adapted from a Gingerbread Granola recipe I found on the Minimalist Baker, check them out, their site ROCKS!

Vanilla Spice Granola

  • Servings: 15
  • Time: 30 mins
  • Difficulty: easy
  • Print

Ingredients:
3 cups old fashioned oats
1 ½ cups sliced almonds
2 Tbsp raw sugar
1 Tbsp cinnamon
½ tsp ginger
1 pinch ground cloves
1 dash kosher salt
1/3 cup honey
1/3 cup coconut oil
2 Tbsp Molasses
1 tsp vanilla

Directions:
1. Preheat oven to 325º line a large baking sheet with parchment paper.
2. Combine dry ingredients in a large bowl.
3. Melt wet ingredients in a small saucepan over medium low heat. Once melted, pour over dry ingredients, mix well.
4. Transfer granola onto lined baking sheet, bake for 20-25 minutes until golden, this can burn quickly if you don’t pay attention.
5. Remove from oven, allow too cool. If you don’t like large clusters stir the granola while it’s cooling to break it up. I allow mine to cool overnight then I crush it up in the morning and transfer it to an airtight container.

Toast with Avocado and Fresh Tomatoes

Toast with Avocado
This is an easy breakfast to eat quickly at home before you head out for the day.  I usually eat this once a week either on my rest day or the day I do my short-run from home.  This simple meal provides a great source of healthy fat from the avocado and chia seeds, the chia seeds also provide some protein.  I always choose bread with a higher fiber content, such as multi-grain.

To make this for breakfast toast two slices of bread, top with half a sliced avocado, chia seeds and salt. Serve with sliced tomato topped with mozzarella cheese, olive oil + balsamic vinegar and fresh basil.

Rice and Eggs

Rice and Eggs
This is my standard pre race breakfast, or the breakfast I eat before a long workout.  On these mornings I try to consume 400-800 calories depending on the length of my workout or race, which makes this meal my go to.  It’s easy, tastes good and is slightly bland.  This is helpful if you deal with nerves on race morning, personally I try to avoid anything too acidic before a long work out.  When I have time I add some sautéed spinach or kale on the side.
To prepare this breakfast reheat two cups of cooked rice with a splash of water, and top with two fried eggs, soy sauce, sesame seeds and siracha.

Blueberry Nut Oatmeal

Blueberries

This is my favorite way to prepare oatmeal, I’ve adapted this recipe from an Oatmeal Recipe I found in the Feed Zone.  I like to eat this before a long workout in the winter or on camping trips.  This may seems like a lot of ingredients to bring camping, but it doesn’t require much attention like other camping favorites such as pancakes or eggs, and it tastes a heck of a lot better than a cold bagel on a chilly morning.

Blueberry Nut Oatmeal

  • Servings: 2
  • Time: 15 mins
  • Difficulty: easy
  • Print

Ingredients:
1 cup milk
1 cup water
1 cup old fashioned oats
1 dash of kosher salt
1 ripe banana, sliced
1 Tbsp brown sugar
1 Tbsp honey
1 tsp. cinnamon
½ cup blueberries
¼ cup almonds or walnuts

Directions:
1. Combine water, oats and salt in a small pot over medium-high heat and bring to a soft boil, about 5 minutes.
2. Add one cup milk and stir frequently, lower heat if milk boils.  Add sliced banana, brown sugar and honey, stir to combine.
3. Allow the oatmeal to cook until it reaches your desired thickness, add cinnamon, blueberries, and almonds stir to combine and allow to sit for 5 minutes before eating.

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