All tagged Breakfast

Sweet Potato Nests

Sweet Potato Nests

Chelsea Gloeckner
Blog

Sweet Potato Nests are one of the easiest breakfasts, and you only need a few ingredients to bring this veggie-packed meal together!  Protein and fiber keep you feeling energized and satisfied.  These Sweet Potato Nests would make a great dinner if short on time.

Serves: 1

Prep time: 5 minutes

Cooking time: 7 minutes

What (your ingredients):

1 small sweet potato

1 egg

1 teaspoon olive oil

Pinch of: salt, garlic powder, paprika, and red pepper flakes

2 handfuls of fresh spinach

How (your directions):

Fill a large pot halfway with water and bring to a boil.  Once water is boiling, add egg and set timer for 6.5-7 minutes.  Tip: Soft-boiled eggs last 2 days in the refrigerator, so make a few extra eggs and store in the fridge in an airtight container.

Prepare a large bowl filled with cold water and ice, then set aside.

Meanwhile, using a food processor, grate the small sweet potato.

Heat frying pan over medium-high heat with the teaspoon of olive oil.  Add grated sweet potato (about 2 cups) to the oil, along with a pinch of salt, garlic powder, paprika, and red pepper flakes.

Stir grated sweet potato consistently for about 5 minutes.  Tip: If any grated sweet potato sticks to the pan, add a few tablespoons of water.

Once the egg has finished cooking, add immediately to ice water and allow to cool.  Peel the cooled egg.

To serve, add spinach to a plate and top with grated sweet potato.  Place peel egg in the center of the sweet potato “nest.”  Drizzle with olive oil and sprinkle with salt and pepper, if desired.

Enjoy immediately!

Why (the science):  Most of a potato’s fiber is found in the skin!  Keep the skin on the sweet potato when grating to keep you fuller, longer.

Energy Boosting Smoothie (Banana-Free and Avocado-Free)

Energy Boosting Smoothie (Banana-Free and Avocado-Free)

Chelsea Gloeckner
Blog

This Energy Boosting Smoothie is the perfect start to a busy day, providing you with steady, even energy without the crash!  The Swiss chard and spinach are packed with iron to deliver oxygen throughout your body, and the matcha contains ECGC, an anticancer nutrient.  This Energy Boosting Smoothie is also banana and avocado free, making it a fresh way to drink your greens.  Dates provide sweetness, but are low glycemic, meaning they won’t give you a sugar high.  Cheers!

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

2 cups cold water

5 Swiss Chard leaves

1 handful spinach

1 teaspoon fresh ginger

½ teaspoon matcha

2 dates, pits removed

2 handfuls ice

How (your directions):

Add all ingredients to a high-speed blender and blend on high for 45-60 seconds.

Enjoy immediately!

Why (the science):  Dates are loaded with potassium, an important electrolyte for regulating blood pressure.

Caprese Breakfast Porridge

Caprese Breakfast Porridge

Chelsea Gloeckner
Blog

Serves: 1

Prep time: 2 minutes (30 minutes soaking cashews)

Cooking time: 2 minutes

What (your ingredients):

3 tablespoons malt-o-meal

Pinch each of salt, pepper, and red pepper flakes

1 tablespoon shredded mozzarella cheese

1 cup water

8 cherry tomatoes

½ small avocado or ¼ large avocado, diced

4-6 basil leaves

How (your directions):

Add malt-o-meal, salt, pepper, red pepper flakes, mozzarella cheese, and water into bowl. 

Microwave on high for 2 minutes.

Add cherry tomatoes, diced avocado, and basil leaves.

Enjoy hot!

Why (the science):  Tomatoes are 95% water and are contain potassium, an electrolyte which helps lower blood pressure.

 

 

Blueberry Muesli Bowl

Blueberry Muesli Bowl

Chelsea Gloeckner

Soaked oats are made more fun and delicious by making a blueberry almond milk with fresh summer blueberries!  A colorful bowl of oats, coconut, and fresh and dried fruit, this Blueberry Muesli Bowl will keep you energized for hours.  Using quick cooking oats allows the muesli bowl to be ready within 30 minutes, without needing an overnight soak to “cook” the oats.

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

½ cup almond milk

½ cup fresh blueberries

½ cup quick cooking oats

1 teaspoon chia seeds

Toppings: Blueberries, dried mulberries, unsweetened desiccated coconut, goji berries

How (your directions):

To create the blueberry almond milk, add almond milk and blueberries to a high-speed blender, and blend for 30 seconds.

To a cereal bowl, add quick cooking oats and chia seeds.  Pour blueberry almond milk over oats and chia seeds.  Stir to combine, then allow to sit for at least 30 minutes.  Tip: You can refrigerate this blueberry muesli if you like your oats cold or if preparing overnight.

Top with blueberries, dried mulberries, unsweetened desiccated coconut, goji berries, or YOUR favorite toppings.  Sliced strawberries, slivered almonds, and mint would be delicious!

Why (the science):  Blueberries contain polyphenols, compounds which are known to boost brain health and prevent cognitive decline!

Fruit Sushi with Pomegranate "Roe"

Fruit Sushi with Pomegranate "Roe"

Chelsea Gloeckner
Blog

How gorgeous are these fruit sushi rolls?  These would be perfect in a child’s lunch box or as a filling snack!  They would even be adorable displayed on a platter for dessert 😊

Serves: 1

Prep time: 5 minutes

Cooking time: 0 minutes

What (your ingredients):

1 beet whole grain wrap (Angelic Bakehouse)

1 tablespoon almond butter

1 banana

3 tablespoons pomegranate arils

How (your directions):

Spread almond butter onto one side of the wrap.  Place whole banana onto almond butter at the top third of the wrap, then roll wrap until banana is snugly inside the wrap.

Using a sharp serrated knife, cut of the tip ends of the wrap, as they don’t hold together as well.  Then slice the remaining wrap into six even slices.

Top with pomegranate arils.

Enjoy immediately 😊

Why (the science):  Snacks that provide satiety are ones that contain a protein, carb, and healthy fat.  Instead of a boring banana that may not keep you full for long, this snack will keep your energy levels up with the addition of a fiber-rich wrap and protein-rich almond butter! 

Blackberry Parfait with Honey Almond Granola

Blackberry Parfait with Honey Almond Granola

Chelsea Gloeckner
Blog

This Honey Almond Granola is slightly sweet and totally crunchy, especially with the slivered almonds!  It makes the perfect breakfast or addition to an afternoon snack.  Wholesome and delicious, Blackberry Parfait with Honey Almond Granola tastes like a treat.

Serves: 6 (Honey Almond Granola)

Prep time: 5 minutes

Cooking time: 12 minutes

What (your ingredients):

1 egg white

3 tablespoons honey

1 tablespoon coconut sugar

2 cups rolled oats

1 cup slivered almonds

1 cup dried dark sweet cherries

To serve: Yogurt, Blackberries

How (your directions):

Preheat oven to 350°F.

In a large bowl, whisk together egg white, honey, and coconut sugar.

Add rolled oats and slivered almonds and stir to combine.  Make sure that the honey mixture coats all of the oats and almonds.

Pour mix onto lined baking sheet.  Bake for 12-14 minutes, stirring halfway through the baking time.

Remove granola from oven and stir in dried cherries.

Allow to cool so that granola becomes crunchy.

To serve, dollop 2 spoonsful of your favorite yogurt into a glass with 3 spoonsful of Honey Almond Granola. Repeat process, then top with 6-8 blackberries.

Honey Almond Granola can be stored in an airtight container for 1 week on the countertop.

Why (the science):  Almonds are a prebiotic, which means they feed the healthy bacteria in our gut!

Swiss Bircher Muesli | + Video |

Swiss Bircher Muesli | + Video |

Chelsea Gloeckner
Blog

In Switzerland, this breakfast is part of every breakfast buffet, and for good reason- it’s so filling and satisfying! You know, for those long ski days or hiking excursions up the Alps 😉 So easy to make, this recipe is great for beginners in the kitchen.  Swiss Bircher Muesli also lasts in the fridge for 4-5 days, so this recipe can last for a week of ready-made breakfasts.

Serves: 4-6

Prep time: 10 minutes

Cooking time: 0 minutes (refrigerate 2 hours or overnight)

What (your ingredients):

1.5 cups muesli

1.5 cups plant milk (I used 1 cup Unsweetened Original Ripple and 1/2 cup oat milk)

1 cup almond yogurt (Kite Hill is excellent)

1 teaspoon orange zest

Juice of 1 orange

1 teaspoon vanilla extract (optional)

2 apples (1 diced, 1 grated) covered with 1 teaspoon lemon juice (prevents browning)

Favorite Toppings: berries, hazelnuts, walnuts

How (your directions):

Combine all ingredients in a large bowl.  Refrigerate overnight.

Enjoy with your favorite toppings!

Why (the science):  Oats contain soluble fiber, which helps lower “bad “LDL cholesterol!

Pink Pancakes! NBC News! | Vegan and Gluten-Free |

Pink Pancakes! NBC News! | Vegan and Gluten-Free |

Chelsea Gloeckner
Blog

These Pink Pancakes are perfect for Valentine’s Day brunch or Christmas morning!  I mean, look at that color 😊  And they couldn’t be easier to make, since they’re made in a blender.  Serve them with butter and maple syrup, and perhaps a dusting of cocoa powder for something sweet and elegant.  Or try my savory version with slices of avocado, wedges of blood orange or grapefruit, and a drizzle of tahini.  You could even pack the savory ones for lunch and eat them at room temperature…yum!

Serves: 2 (2 plate-size pancakes or 9 silver-dollars)

Prep time: 5 minutes

Cooking time: 5 minutes

What (your ingredients):

1 cup rolled oats

1 cup plant milk

1 cup roughly cubed beet (raw, not cooked)

½ teaspoon baking powder

Pinch of salt

Coconut oil for cooking

Savory toppings: avocado slices, blood orange or grapefruit sections, drizzle of tahini, freshly ground pepper

Sweet toppings: butter, maple syrup, a dusting of cocoa powder

How (your directions):

In a high-speed blender, add oats, plant milk, cubed beet, baking powder, and salt.   Blend until smooth.

In a large skillet, heat coconut oil over medium heat.  Pour pancake mix into whatever size you prefer.

 

Once the sides are cooked and the tops are bubbling, flip the pancakes.

Allow to cook on the second side for 3 more minutes.

Serve immediately with your favorite sweet or savory toppings!

Why (the science):  Beets contain the pigment betalain, which is considered a potent antioxidant which fights inflammation and oxidative stress.

Flourless Carrot Cake Muffins

Flourless Carrot Cake Muffins

Chelsea Gloeckner
Blog

This recipe is heavenly.  Almond meal and oats replace white flour, and sweetness comes from the grated carrots, applesauce, and agave.  Tender and moist, these Flourless Carrot Cake Muffins will become your new favorite wholesome breakfast!

Serves: 6

Prep time: 5 minutes

Cooking time: 25 minutes

What (your ingredients):

1 cup almond meal

½ cup rolled oats

½ teaspoon baking soda

½ teaspoon baking powder

½ teaspoon ground ginger

½ teaspoon cinnamon

Pinch of salt

½ cup applesauce

½ cup cashew butter

2 tablespoons agave

1 cup grated carrots

1 egg

How (your directions):

Preheat oven to 350°F.

Line a muffin tin with 6 liners, then set aside.

In a large bowl, add all ingredients.  Stir until evenly combined.

Using an ice cream scoop, evenly distribute batter among lined muffin tin.

Bake for 25 minutes.

Enjoy!

Why (the science):  We often hear how great carrots are for your eyes, but the vitamin A in carrots is also an important immune booster!

 

 

Grilled Pineapple with Yogurt and Walnuts

Grilled Pineapple with Yogurt and Walnuts

Chelsea Gloeckner
Blog

A high protein breakfast or a satisfying dessert, Grilled Pineapple with Yogurt and Walnuts is hard to beat!  The natural sugar in the pineapple caramelizes into beautiful smoky grill marks, while the walnuts add crunch to the creamy Greek yogurt.  Grill a bunch of pineapple as part of your meal prep for the week and refrigerate.  This special breakfast can then be assembled quickly!

Serves: 1

Prep time: 5 minutes

Cooking time: 10 minutes

What (your ingredients):

½ teaspoon coconut oil

½ cup pineapple (sliced or in chunks)

1 container plain nonfat Greek yogurt (about 17 grams of protein)

2 tablespoons crushed walnuts

Dash of cinnamon

How (your directions):

Grease grill pan with coconut oil, and heat over medium heat.

Layer pineapple slices onto hot grill, and sear for 3-4 minutes on each side.

Plate grilled pineapple, then serve with Greek yogurt.

Sprinkle with walnuts and cinnamon.

Enjoy!

Why (the science):  Pineapple contains bromelain, an enzyme that helps us break down and digest protein.  Bromelain is also a powerful anti-inflammatory compound, so it can help with arthritis and indigestion.

 

 

Acai Bowl with Vanilla Bean Granola |+Video|

Acai Bowl with Vanilla Bean Granola |+Video|

Chelsea Gloeckner

Acai bowls can be expensive, unless you make them at home!  This recipe is inspired by one of my favorites in Charlottesville, VA but costs significantly less.  The vanilla bean granola is special- slightly chewy, but rich in flavor from the vanilla bean and cashews.  This recipe makes a lot of granola, which stores beautifully in an airtight container for a week.  What are your favorite acai bowl toppings?

Serves: 1 acai bowl, 10 servings granola

Prep time: 5 minutes

Cooking time: 15 minutes

What (your ingredients):

Vanilla Bean Granola:

3 cups rolled oats

3 tablespoons water

1 tablespoon coconut oil

1 tablespoon avocado oil or olive oil

1 teaspoon cinnamon

1/3 cup maple syrup

1/3 cup sunflower seeds

1/3 cup cashews

pinch of pink Himalaya sea salt

½ vanilla bean

Acai Bowl:

Handful of spinach

1 frozen banana

2 handfuls frozen mango

½ cup plant-based milk

2 tablespoons hemp protein powder

1 scoop greens powder with probiotics

How (your directions):

Preheat oven to 350°F. 

For the vanilla bean granola, add all ingredients to a large bowl and stir until evenly distributed.

Pour mixture onto lined baking sheet and bake for 15 minutes.

Remove granola from oven and allow to cool.

For the acai bowl, place all ingredients in a highspeed blender and blend until smooth.

Pour into bowl and top with favorite toppings (frozen blueberries, coconut flakes, chia seeds) and the vanilla bean granola!

Why (the science):  Acai is a trending “superfood,” but for good reason.  Rich in antioxidants to reduce inflammation, acai also contains heart-healthy fats.

Breakfast Butternut Squash Bowl |+Video|

Breakfast Butternut Squash Bowl |+Video|

Chelsea Gloeckner
Blog

Breakfast for dinner is one of life’s simplest pleasures, am I right?  This Breakfast Butternut Squash Bowl is full of protein and fiber to keep you full.  But more importantly, it’s packed with anti-inflammatory foods to combat disease caused by stress.  Now that’s a delicious bowl of food!

Serves: 4

Prep time: 15 minutes

Cooking time: 60 minutes

What (your ingredients):

1 butternut squash,

5 eggs

1 ½ cups rice, cooked (rice pictured is yellow because cooked with turmeric!)

1 15-oz. can black beans, rinsed

1 avocado

Hot sauce (optional)

Salt and pepper to taste

How (your directions):

Preheat oven to 400°F. 

Using a sharp knife, create slits in butternut squash before roasting. 

Place butternut squash onto a lined baking sheet, then roast in oven for 60 minutes.

Remove squash from oven and allow to cool while for 5 minutes.  Slice butternut squash in half, and remove seeds and strings from center.

Scramble eggs over medium-low heat until soft curds form.

Then assemble your bowls!

Spoon rice, black beans, and squash into each bowl.  Top with scrambled eggs and a few slices of avocado.

Season with hot sauce, salt, and pepper to taste.

Why (the science):  Known as the “3 Sisters” of Mesoamerican agriculture, rice, beans, and squash are staple everyday foods of Nicoya, Costa Rica- a Blue Zone with one of the longest living and healthiest communities in the world!

Red Velvet Overnight Oats | + Video |

Red Velvet Overnight Oats | + Video |

Chelsea Gloeckner
Blog

You can indulge in dessert for breakfast with these overnight oats, which just happen to be vegan, gluten-free, dairy-free, added sugar-free! The secret to that beautiful vibrant color is not food coloring, but rather a simple red beet.  Red Velvet Overnight Oats are meant to be the easiest grab-an-go breakfast for busy people, but they could easily be enjoyed between 2 people at the end of a long day for dessert 😉

Serves: 1

Prep time: 10 minutes

Cooking time: 4 hours or overnight

What (your ingredients):

1 medium beet, raw

1 cup unsweetened almond milk

1 heaping tablespoon cacao powder (or unsweetened cocoa powder)

1 heaping tablespoon unsweetened shredded coconut

2 dates, pits removed

1 teaspoon vanilla extract

½ cup oats

1 tablespoon chia seeds

How (your directions):

Wash and peel the raw beet, then roughly cut into cubes.

To a high-speed blender, add the beet, almond milk, cacao powder, coconut, dates, and vanilla.

Blend on high for 30-60 seconds until smooth.

In a glass container, combine oats and chia seeds.  Pour the red velvet beet mixture over the oats and chia seeds and stir until well combined.

Refrigerate overnight, or for at least 4 hours to allow the oats to soften and the mixture to firm up into a pudding-like consistency.

Top with walnut pieces, more shredded coconut, or even cacao nibs for added crunch,

Enjoy your dessert for breakfast!

Why (the science):  Beets are high in nitric oxide, which helps optimize performance for athletes!  This recipe gets you one step closer to improving your exercise game with the assist from beets 😊

 

Chocolate Banana Bread Granola (Oil-Free, Sugar-Free, Gluten-Free, Vegan)

Chocolate Banana Bread Granola (Oil-Free, Sugar-Free, Gluten-Free, Vegan)

Chelsea Gloeckner
Blog

Decadent and indulgent- the two words that come to mind when eating this delightful chocolate banana bread granola.  Crunchy banana granola clusters, chewy raisins, and sweet mulberries are balanced with the bitter sweetness of cacao nibs.  Served with warm oat milk, the flavors combine to taste like a guilty chocolate chip banana bread 😊

Serves: 10

Prep time: 5 minutes

Cooking time: 30 minutes

What (your ingredients):

2 very ripe bananas

2 teaspoons cinnamon

¼ teaspoon ground ginger

1/8 teaspoon ground cloves

1/8 teaspoon freshly grated nutmeg

1 teaspoon vanilla extract

½ teaspoon salt

2 cups rolled oats

2 cups quinoa flakes (If you cannot find quinoa flakes at your health foods store, sub with 2 cups of rolled oats)

¼ cup pumpkin seeds

¼ cup cacao nibs

¼ cup mulberries

1/3 cup raisins

How (your directions):

Preheat oven to 400 °F.  Line a baking sheet with a silicone mat or parchment paper.  Hint: the silicone mat or parchment paper is crucial for preventing the granola from sticking to the baking sheet, as this recipe is oil-free.

In a blender, add bananas, spices (cinnamon, nutmeg, ginger, cloves), vanilla extract, and salt.  Blend until smooth.

In a large bowl, combine oats and quinoa flakes.  Pour banana spice mixture over oats and quinoa flakes and stir until well combined.

Pour mixture onto baking sheet and press firmly into an even layer.  This will allow the granola to form those desirable clusters!

Bake for 10 minutes, then stir and flip granola gently, allowing clusters to remain intact.

Bake for an additional 10 minutes, and stir.  Repeat once more until the granola has baked a total of 30 minutes and is golden brown.

While the granola is warm, stir in remain ingredients (pumpkin seeds, cacao nibs, mulberries, and raisins).

Allow to cool before storing in an airtight container for up to 10 days.

Enjoy with warmed oat milk for a cozy and energizing breakfast!

Why (the science):  Cacao nibs are rich in magnesium, which can help improve mood, focus, and energy- the perfect reason to enjoy this sugarless chocolate chip as part of your morning breakfast ritual!

Warm Pear Compote

Warm Pear Compote

Chelsea Gloeckner
Blog

This warm compote has all the comforting flavors of sweet spices-cinnamon, nutmeg, cloves, and ginger.  Not to mention that your kitchen will smell wonderful as this compote simmers.  The chia seeds act to thicken the compote, so you can spoon it over fresh and steaming whole wheat waffles.  Added bonus, there is no added sugar!  The sweeter your pears, the sweeter your compote.  This leaves room for a drizzle of agave, if you love a sweet drizzle like I do 😊

Serves: 4

Prep time: 2-5 minutes

Cooking time: 15 minutes

What (your ingredients):

3-4 ripe pears, diced

1/3 cup water

¼ teaspoon cinnamon

¼ teaspoon ground ginger

Dash of nutmeg

Dash of ground cloves

1 tablespoon chia seeds

How (your directions):

In a saucepan over medium heat, bring diced pears and water to a simmer.  Add spices and continue to simmer over medium-low for 10 minutes.

Stir in chia seeds and continue to simmer for 5 minutes.

Allow compote to cool slightly for about 3 minutes, which allows the compote to continue to thicken.

Serve hot over whole wheat waffles!

Leftover compote is delicious stirred into yogurt or spooned over warm oatmeal 😊

Why (the science):  Chia seeds are rich in omega-3 fatty acids, the heart healthy fats, as well as fiber.  1 tablespoon of chia seeds contains almost 6 grams of fiber, providing 20% of your fiber for the day!

Zero-Added-Sugar Zucchini Muffins

Zero-Added-Sugar Zucchini Muffins

Chelsea Gloeckner
Blog

How hard is it to find a breakfast muffin recipe that actually has zero added sugar?  Because the truth is, honey and molasses, although natural and mostly unprocessed, are still added sugars (which means added empty calories).  These zucchini muffins are incredibly moist, and not dense at all thanks to the whole wheat pastry flour!  Whole wheat pastry flour bakes the same way that all-purpose flour does, making it the perfect flour to have in your home to boost nutrition! 

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