Breakfast is the most important meal of the day. Breakfast” literally means the meal that “breaks the fast”. You’ve been sleeping all night fasting. Your body needs to be rebooted. You’ve got to “jump-start” that metabolism. Eating a healthy breakfast has been medically proven to have many health benefits, including weight control , reducing the risk of obesity , it certainly will boost your fiber intake to help you reach your daily goal of 20 to 35 grams (for adults). Eating breakfast has been shown to improve performance, have heart health advantages, helps you avoid fluctuating glucose levels, which can lead to diabetes later in life, helps you consume less calories throughout the day, so you’re not binge eating of starvation at lunch time. It will give you that mental edge by enhancing your memory, your clarity, and the speed in which you are processing information, your reasoning skills, your creativity and how you absorb information. Scientists at the University of Milan in Italy reviewed 15 studies and found some evidence that those benefits. One theory suggested that if you eat a healthy breakfast it can reduce hunger throughout the day, and help you make better food choices at other meals. You should eat no later than 2 hours of waking up. Also, if you skip breakfast your hunger hormones are boosted and it can also throw your body into survival mode. Which in return starts breaking down protein in your muscles and your muscles will slowly start to break down. Now, I hope you understand and see the importance of why eating a healthy breakfast is so important. Now, I hope you see the importance of why eating a healthy breakfast is so important. I am always thinking of my friends!
These recipes are from my book A Survivors Cookbook Guide to Kicking Hypothyroidisms Booty.
Here are Two weeks of amazingly simple and delicious Hypothyroidism Breakfasts!
The Basic overnight oats
1/3 cup GF steel cut or rolled oats (steel cut for a crunch or rolled oats for a smoother oatmeal)
1/3 – 1/2 cup almond milk or coconut milk [depending on how thick you like it]
1/3 cup plain So Delicious Greek style yogurt
1/2 banana, mashed
1/2 tbsp. chia seeds (Omega 3 fatty acids)
½ Teaspoon ground cinnamon
Stir everything together in a bowl. Put in a mason jar with lid. Refrigerate for at least 6 hours, preferably overnight.
Almond butter and Banana Overnight Oats
1 large ripe banana, mashed (about ½ cup)
¼ cup creamy almond butter
1 cup GF steel cut or rolled oats (steel cut for a crunch or rolled oats for a smoother oatmeal)
1 cup unsweetened almond milk
1 tablespoon chia seeds (optional) (Omega 3 fatty acids)
½ teaspoon vanilla extract
½ teaspoon ground cinnamon
1 teaspoon raw honey
In a medium bowl, mash your banana with a fork.
Add the remaining ingredients to the bowl and mix until well combined.
Pour the mixture into two 8 oz mason jars with lids, seal tightly and Refrigerate for at least 6 hours, preferably overnight.
When ready to eat, give the oats a good shake and dig in!
Almond Butter Chocolate Overnight Oats
1/2 cup GF steel cut or rolled oats (steel cut for a crunch or rolled oats for a smoother oatmeal)
1 tsp chia seeds
1 tsp flax meal
2 tsp cacao powder
1 T almond butter
1 chopped medjool date or 2 tsp grade B maple syrup
1/2 cup almond milk
Pour the mixture into a 8 oz mason jars with lids, seal tightly and Refrigerate for at least 6 hours, preferably overnight.
When ready to eat, give the oats a good shake and dig in!
No-bake oatmeal bites
1 cup dry quick oats
2/3 cup coconut flakes
1/2 cup almond butter
1/2 cup dark chocolate chips
1/3 cup raw honey
1 tsp vanilla
Directions: Mix all ingredients, form into 1 inch balls. Place balls in refrigerator and this is a quick and easy fast just grab n go healthy breakfast option.
Chickpea, tomato and Zucchini Frittata
Eggs are among one of the healthiest foods on the planet. Eggs are particularly rich in the two antioxidants Lutein and Zeaxanthine. Eggs are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients, 6 grams of protein with all 9 essential amino acids. Rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5. Make sure to purchase omega 3 rich eggs, free roaming & organic not factory raised. Not all eggs are created equal. Stay away from your standard supermarket eggs. The chickens are usually raised in an overfilled hen house or a cage and never see the light of day. They are usually fed a grain-based feed that are supplemented with vitamins and minerals, antibiotics and hormones. So Like the commercial states it really is the incredible, edible egg!
2 Tbsp. vegetable or olive oil
1 onion, thinly sliced
1 zucchini, thinly sliced
½ cup of cherry tomatoes cut in half
1 (15-oz.) can chickpeas, drained
1 garlic clove, crushed
½ tsp. chili flakes
½ tsp. ground cumin
3 Tbsp. chopped flat leaf parsley
6 organic cage free eggs
Heat oil in a cast iron skillet. Add onion and sauté over medium heat for 6-8 minutes or until golden brown.
Add zucchini and tomatoes, increase the heat and sauté for 4 minutes or until softened. Stir in chickpeas, garlic, chili flakes, cumin and parsley and stir-fry for 2 minutes or until hot. Beat eggs with 2 tablespoons water and stir into vegetables. Place in oven and cook on 350 for about 20 minutes until its set.
Smoked Salmon Frittata
Eggs, salmon, and tomatoes. This recipe is loaded with all the nutrients that you need. The eggs have disease-fighting nutrients like lutein. Your salmon is loaded with omega 3’s, a good source of protein, B vitamins, vitamin D, magnesium and selenium. The tomatoes are also a powerhouse of nutrients from vitamin C, biotin, molybdenum, and vitamin K , copper, potassium, manganese, dietary fiber, vitamin A (in the form of beta-carotene), vitamin B6, folate, niacin, vitamin E, and phosphorus. Sounds like a perfect meal for breakfast or brunch.
2 ounces smoked salmon
1 roma tomato, diced and seeded
¼ cup chopped onion
½ tablespoon chopped parsley leaves
1 tablespoon goat’s milk
2 tablespoons olive oil
Salt and pepper to taste
Preheat the oven to 350 °F.
Break the eggs in a bowl, add goat’s milk and seasoning, and whisk them.
Heat the oil in a cast iron skillet. Sauté the onions till golden brown, add the diced tomato and add seasoning. Add the salmon and sauté for 2 additional minutes. Pour the egg mixture in the pan and stir gently. Place in the preheated oven and cook for 20-25 minutes.
Homemade Turkey Sausage Patties
Turkey is rich in protein, low in fat and is a source of iron, zinc, potassium, phosphorus, vitamin B6 and niacin. It also contains the amino acid tryptophan, selenium and is lower on the GI index scale.
1 lb of ground turkey
1 teaspoon of dried sage
½ teaspoon of fennel seeds
Dash of cayenne, black pepper and ground all spice
Mix all ingredients in a bowl. Shape into small 3 inch patties and allow to refrigerate for 2 hours to help form. In a cast iron skillet on medium heat, cook the patties until completely cooked through on both sides. This would be great with some freshly scrambled eggs.
Honey-lime Fruit Salad
This easy-to-make breakfast is full of vitamins and antioxidants
2 cups chopped seasonal fruits (I use red grapes, kiwis, mandarins, and bananas)
1 teaspoon lime juice
1 tablespoon organic honey
Combine all the ingredients in a mixing bowl.
Breakfast Quinoa with Blueberries
Quinoa is naturally gluten-free and contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber. Quinoa is a health food superstar. This ancient grain is one of only a few plant foods that are considered a complete protein and has all essential amino acids. Quinoa is a slowly digested carbohydrate, naturally high in dietary fiber so this makes it a great low-GI option and an awesome choice for diabetics! Can you believe it!?
1/2 cup of dry quinoa, rinsed
1 cup of unsweetened vanilla almond milk
1/2 teaspoon of vanilla extract
2 tablespoons of almond butter
½ teaspoon Cinnamon
½ cup of organic Blueberries
Add quinoa, almond milk and vanilla extract to a saucepan and bring to a boil. Lower heat and simmer with cover on until liquid is absorbed. Fluff quinoa with a fork and let sit uncovered for about a minute. Mix in almond butter, cinnamon and the blueberries.
2 c gluten free old fashion oats
¼ c ground flaxseed
¾ tsp ground cinnamon
¼ tsp ground cloves
¼ tsp salt
½ c almond butter
¼ c raw honey
1 tsp vanilla extract
½ c finely chopped apricots
PREHEAT your oven to 350°F. Coat your 8″ x 8″ pan with spray.
1st mix the dry ingredients in a bowl. Next, mix the wet ingredients in a separate bowl. Add to the dry ingredients and your wet ingredients and mix to combine. Mix in the apricots until well combined. PRESS the mixture firmly into your prepared pan. BAKE for 25 minutes, or until the edges are browned. Let it cool completely before cutting into eight bars.
Autumn Pumpkin Smoothie Supreme
This smoothie packs a nutritional punch. It provides antioxidants and fiber from the pumpkin, protein from the almond butter, and potassium from the banana. Add a tbsp. of flaxseed oil or hemp seed oil for your Omega 3’s! This “super easy to make” pumpkin spice smoothie is an awesome way to slurp up the great flavors of autumn.
1/2 cup pumpkin puree
1/2 cup canned coconut cream (or sub almond/coconut milk)
2 tablespoons almond butter
2 dates, soaked overnight to soften
1 teaspoon cinnamon
Place all the ingredients into a blender and puree until smooth. Serve chilled. And Voila!
Happy Colon smoothie
1 cup pumpkin puree
1 tablespoon raw honey
½ of a peeled grapefruit
1 cup unsweetened almond milk
2 tablespoon flaxseed meal
½ inch fresh raw ginger
½ teaspoon cinnamon, nutmeg & turmeric
This a delicious, easy drink to make. Add all ingredients into the blender and voila!
Slow Cooker Apple Cranberry Steel Cut Overnight Oats
2 cups gluten free steel cut oats
1 Tbsp. honey
1 1/2 cups fresh cranberries
3/4 cup unsweetened organic applesauce
2 apples, peeled, cored and sliced
1/4 cup coconut sugar
1/2 tsp Celtic sea salt
1/4 tsp pure vanilla extract
3 cups unsweetened vanilla almond milk
3 cups water
Spray your crock pot with non-stick spray Put all the ingredients into your slow cooker and cook overnight on low for 8 hours). Once cooked, stir oats to combine and serve. Ladle into your bowl and serve.
Slow Cooker Toasted Granola
½ cup honey
½ cup applesauce
¼ cup organic coconut oil
¼ cup of almond butter
1 teaspoon of ground Ceylon cinnamon
5 cups of gluten free rolled oats
½ cup raw pumpkin seeds
2 teaspoons of ground flaxseed
½ cup organic golden raisins
¼ cup chopped pitted dates
Spray slow cooker with a nonstick spray. In a small bowl whisk together honey, applesauce, oil, almond butter, and cinnamon. In the slow cooker add the combine oats, pumpkin seeds, and flax seeds. Stir in honey mixture. Cook on high-heat setting about 2 1/2 hours or until toasted, stirring every 30 minutes. Allow the lid to vent. After its finished cooking. Spread the oat mixture on a pan to cool. Add raisins and dates; toss gently to combine. Store in an airtight container at room temperature for up to 5 days or freeze for up to 2 months. Ladle into a bowl and serve.
Slow Cooker Hearty Breakfast Quinoa
1 cup Quinoa
2 cups apple juice
1/4 teaspoon Ceylon cinnamon
1/8 teaspoon nutmeg
½ apple, diced
2 tablespoons real maple syrup (grade B)
1/4 cup dried cranberries
Spray your slow cooker with non-stick spray. In a mesh strainer, rinse out the quinoa for about 3 minutes. Combine the quinoa, apple juice, cinnamon, nutmeg, diced apple, maple syrup and dried cranberries into the slow cooker. Mix well. Cook on low for 6-7 hours or until liquid has been absorbed.
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Health and Happiness,
The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested. The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements. Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek. I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health.