The next few months will be busy, that goes without saying. I hear a lot of people complain that they just don’t have time for a good quality, high protein nutritious breakfast and so I’ve included a number of recipes you can make ahead of time. Meal planning and food preparation is key to success, and remember if you fail to plan, you plan to fail.
Homemade Grain-Free Granola
This metabolically healthy grain-free granola recipe requires minimal prep time and cook time. Use it to top a bowl of Greek yogurt (or coconut yogurt for a dairy-free option) drizzled with almond butter, eat it with chia seed pudding (see recipe), or sprinkle it on your favorite protein smoothie or protein bowl
Ingredients
½ cup pecans chopped
½ cup walnuts chopped
¼ cup pumpkin seeds
¼ cup hemp hearts
2 tbsp flax seeds
2 tsp cinnamon
1 tsp cardamom
¼ tsp sea salt
1 tsp pure monk fruit sweetener
½ tsp ginger
2 tsp vanilla
1 tbsp coconut oil
Method
- Preheat the oven to 350.
- In a medium sized bowl, combine all the ingredients and mix well.
- Spread evenly on a parchment paper lined baking sheet.
- Bake for 5-7 minutes, until fragrant.
- Allow the granola to cool completely and then store in a jar or other airtight container.
Chia Pudding
This recipe can be made in advance at the beginning of the week
Ingredients
1/4 cup chia seeds
1 cup unsweetened almond milk (or any flavour you want)
1 scoop of your favorite protein powder
1/2 teaspoon vanilla extract
Fresh berries or other desired toppings such as nuts, ground flax seeds or dried berries
Process
- In a mason jar or airtight container, combine chia seeds, almond milk, protein powder, and vanilla extract. Shake well to combine, ensuring there are no clumps of seeds at the bottom.
- Seal the container with a lid and refrigerate for at least 4 hours, or overnight for best results. This will allow the chia seeds to absorb the liquid and thicken the pudding.
- After refrigeration, give the chia pudding a good stir to break up any clumps and ensure a smooth consistency.
This makes one meal serving or two snack-size servings. Top with fresh berries or other desired toppings, such as chopped, shredded coconut, or cacao nibs.
Tips: Protein powder scoop sizes will vary. Aim for 25-35 grams of protein in this recipe. I like Designs for Health Paleo Protein powder as it blends well and tastes great.
Low Carb Peanut Butter Protein Smoothie
Ingredients
⅔ cup full fat canned coconut milk
½ cup Paleo protein powder (chocolate or vanilla)
2 tablespoons natural peanut butter
2 tablespoons cocoa powder
1 teaspoon vanilla
½ teaspoon cinnamon
pinch cayenne (optional)
1 cup water
ice (to taste)
Instructions
- Place all ingredients in a high-speed blender and puree until smooth. Add more ice to thicken if you wish.
- Blend and enjoy
Breakfast Cookies
Cookies for breakfast can be a good idea, especially when they are full of all sorts of healthy, brain and energy supporting ingredients.
Ingredients
1 c. salted butter, melted
1/4 c. honey
3/4 c. granulated or coconut sugar
2 eggs
1 tsp. vanilla extract
2 c. all-purpose flour
1/2 tsp. kosher salt
1/4 tsp. baking soda
1 tsp. cinnamon
2 1/2 c. oats
1 c. dried cherries, roughly chopped (or apricots or cranberries)
1 c. puffed rice cereal
1 c. pumpkin seeds
1/2 c. chocolate chips
Directions
- Combine the butter, honey, and sugar in a large bowl and beat with a mixer on medium speed until lightened in color and creamy, 1 to 2 minutes. Add the eggs one at a time, beating at low speed, until each is fully combined. Scrape the sides and bottom of the bowl, as needed. Add the vanilla and mix at low speed to combine.
- Whisk together the flour, salt, baking soda, cinnamon, and oats in a medium bowl. Slowly add the dry ingredients to the butter mixture while mixing on low speed, scraping the sides and bottom of the bowl as needed.
- Fold in the dried fruit, puffed rice, pumpkin seeds, and chocolate chips with a rubber spatula.
- To bake immediately: Preheat the oven to 350°. Scoop the dough into 2 tablespoon-sized balls and place them on a parchment lined sheet tray, about 2 inches apart. Grease the bottom of a glass and press the cookies 1/2-inch thickness. Bake for 12 to 14 minutes, or until the edges are lightly golden.
- To make ahead: Preheat the oven to 350°. Place the frozen cookie dough on the counter to thaw while the oven is preheating, about 20 minutes. Place the cookies 1 1/2 inches apart. Grease the bottom of a glass and press each cookie to be 1/2-inch thick. Bake for about 15 minutes or until the edges of the cookie are lightly golden.