After last week’s post, we received a reader request. The question is, “What do you and Tori like to eat for breakfast?”
Our reader specifically asked for some creative ideas for the first meal of the day – meals that are healthy, tasty, easy to prepare and satisfying. Tori and I both have several healthy breakfast options in our arsenals so we were excited to put together our posts on the subject.
Tori eats a plants-based vegan diet and I eat a ketogenic/low carb diet. I make breakfasts that are high fat (the good kinds), have a decent amount of protein, are satiating, and of course they must be delicious!
I eat breakfast late, sometimes 10:00 or 11:00 a.m. And I never eat before I work out. So these would be examples of post-workout meals and the savory breakfasts would certainly work for lunch as well.
The first two dishes I learned about when I took the Clean Eating class at Ramekins in Sonoma last January. Little did I know how much that series would impact my daily eating habits. The instructors who led the class are Chef Hollie Greene of Joyfoodly and Mary Shiela Gonnella of Occidental Nutrition. Visit their websites for more valuable and useful health and food information.
While putting my post together I noticed all five breakfast options are totally customizable. So if you don’t like dried seaweed or don’t have chia seeds on hand, leave them out or substitute for something else.
Here are my 5 Breakfast Favorites:
1 ~ Avocado Kraut Boat (dairy-free, vegan, keto/low carb)
First, can you believe how perfect the avocado in the first photo is? It is so rare that I get to an avocado before it turns brown and mushy, I just had to take a photo of this one to document the occasion!
This is one of the meals I learned about in the Clean Eating class. You take 1/2 an avocado and scoop out the insides with a spoon. I like to leave mine as whole as possible – making it into a boat of sorts – so I get as close to the peel as I can when I scoop.
Put your avocado in a bowl and fill the pit’s hole with a generous helping of fresh sauerkraut. Here I used an organic beet kraut but you can use the regular cabbage kind too. Just make sure it’s the type of kraut you buy in the refrigerated section, not the shelf, so you can get all the benefits of fermentation which include aiding in digestion.
Top your kraut with a couple raw nuts like walnuts or almonds then sprinkle gomasio on top. I make my own gomasio and store it in the fridge. Here is a recipe similar to the one I got from the Clean Eating class. I use a combination of white and black sesame seeds but it’s okay to just use one or the other.
Your breakfast is ready to eat! I love this meal because it keeps my blood sugars stable, is satisfying and has so many great health benefits. Avocados are so nutrient dense. Did you know an avocado contains more potassium than a banana? They are also an excellent source of healthy fat and fiber.
2 ~ Pho fo’ Breakfast (dairy-free, keto/low carb)
It took me a year to get around to making my own bone broth after learning how to do it in the Clean Eating class. What the heck took me so long?
With my Instant Pot, making bone broth takes about one hour rather than several. There are many bone broth recipes online you can choose from. I happen to like this one because it uses an Instant Pot and closely resembles what Hollie and Mary Sheila taught in our class.
Once I make the bone broth, I store it in glass Mason jars. I put one in the fridge and freeze the rest for future use.
To make the breakfast pho, I heat up some bone broth then add whatever ingredients I’m in the mood for and have on hand.
This particular breakfast pho has Cremini mushrooms, scallions, dulse seaweed, tamari sauce, about 1/4 cup of organic shredded chicken breast (I made the day before in the Instant Pot) and about 1/2 cup of prepared cauliflower rice. All I did was stand over the pot and drop everything in – I sliced the veggies right into the soup after I washed and trimmed them. So easy!
This is a wonderful wintertime breakfast that really makes you feel fantastic. I am satiated but I also feel light. I love the flavor and it’s fun to get creative.
If I liked soft boiled eggs, I would have added one. Next time I am going to spiralize some zucchini and add them to my pho. You can also add ramen noodles or wild rice if you prefer.
3 ~ Keto Egg Muffins (keto/low carb)
I have been making a low carb breakfast casserole for many years. I even blogged about it five years ago when I had a low carb blog with my friend Rebecca. You can get the recipe here.
I decided individual servings – muffin-style – would be easier to save than a casserole, unless I am cooking for a crowd.
For this particular batch, I used organic, local breakfast sausage I sliced up and browned in a cast iron skillet. While that was cooking, I sautéed onions, garlic and mushrooms in another pan. I didn’t have any cottage cheese so I used a cup of organic heavy cream instead. I added cheddar cheese to the mixture, poured into 2 mini quiche pans and silicon cupcake molds and baked them.
You can add vegetables of your choice. You can also try bacon or ham instead of sausage or leave the meat out. For a vegetarian version, I love making this dish Greek-style with feta, tomatoes, spinach and Kalamata olives.
I usually eat my Keto Egg Muffins in a bowl with salsa and a dollop of sour cream. I also sometimes mash them up and make breakfast burritos using La Tortilla Factory low carb tortillas, avocado slices, salsa, sour cream and cilantro. Okay, now I’m getting hungry!
4 ~ Fab Four Smoothie (dairy-free, vegan, keto/low carb)
A friend told me about this book, Body Love by Kelly Leveque. I dove right into it as soon as it arrived and decided to make a smoothie based on Kelly’s Fab Four system. She suggests making smoothies and foods by using this formula:
20 grams of protein – a protein powder, for example
10 grams of fiber – I use flax seed and/or chia seeds
1 tablespoon fat – I add avocado and/or MCT oil
1/4 cup fruit – I use berries but for this green smoothie, I left out the fruit
Superfoods – turmeric powder, moringa, fresh ginger
Liquid – water and almond milk are my usual choices
I also added a generous handful of fresh spinach and a squeeze of lime.
This smoothie was so creamy and delicious and filling too. The avocado and chia seeds are very satiating!
5 ~ Homemade Greek Yogurt Bowl (keto/low carb with vegan, dairy-free option)
About once every week or two, I make a batch of homemade Greek yogurt in the Instant Pot. I love it so much, I can eat it by itself but adding a few things in makes the yogurt more nutritious and filling.
I start with about 1/2 cup of yogurt, then stir in a few drops of stevia extract if I have a sweet tooth that morning. To my yogurt I add 1 to 2 tablespoons of chia seeds and 1/4 cup of fresh organic raspberries. Frozen fruit works well too. I love those frozen tiny wild blueberries Whole Foods sells. They thaw fast and are so tasty!
You don’t have to make your own yogurt, of course, but if you’re going to buy it, my suggestions are:
~ Buy plain yogurt and add your own fruit or flavors
~ Look for the lowest sugar content
~ Buy the full fat version. The low fat stuff will not satiate you as well as full fat. And there are almost always added fillers and junky stuff in those low fat versions.
If you prefer dairy free breakfasts, try this Cocoyo coconut yogurt. It’s chock full of good gut bacteria and tastes wonderful! I like to eat mine with some shredded coconut and slivered almonds.
I hope you find a breakfast meal here that appeals to your taste buds! If you have any questions, don’t hesitate to ask in the comments or shoot me an email.
Tori and I love reader requests so if you have an idea for a future Two Generations of Healthy Lifestyles, let us know.
Be sure to head over to Tori’s blog to see what five breakfasts she likes best!
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