One of the most difficult things about transitioning to a healthier lifestyle is the diet.
I’ve never been a big breakfast fan. I wake up, meditate for a few minutes, then grab some herbal bullet proof tea but breakfast gets your metabolism buzzing and will help keep you focused and energized throughout your day.
Not eating breakfast can make your body left feeling fatigued, added weight gain, skin problems and cause you to have a low metabolism.
“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. “
Did you know that your pituitary gland controls metabolism, mood, and many other organ functions, and it’s either weakened by toxins or fueled by nutrients each time you eat, starting with breakfast – again makes this the most important meal of the day.
Your breakfast should be a powerhouse for metabolic function and it needs to be full of healthy essential fats that burst with nutrition.
All of the egg-haters shall unite in victory. I want you to believe in breakfast again so I’ve searched and found many awesome, healthy, eggless options that are filling. Who needs to eat the same boring thing every single day? The best way to ensure you’re getting enough of all the vitamins and minerals that your body needs to function optimally is mixing things up and eating a variety of foods .
Yes-Eggs are high in protein but you can also get what your body needs from plant-based proteins and other food sources. Let’s be inspired together. I think its wonderfully fantastic that you are taking charge of your health and nutritional needs. Honestly, its the little things that count like cutting out sugar, adding more plant based foods, and exercising .The wisdom your gathering today will make a positive change your life for tomorrow.
Sweet Potato Hash with Creamy Avocado Sauce
- 1 avocado, skin and seed removed
- ⅓ cup fat-free plain Greek yogurt
- 1 clove garlic, minced
- 1 lime, juiced
- 2 tbsp minced cilantro
- 2 tbsp water
- ½ tsp salt
- ¼ tsp ground pepper
- 1¼ lbs sweet potatoes, peeled and cut into ½-inch dice
- ¾ lb. russet potatoes, peeled and cut into ½-inch dice
- 1 tbsp olive oil
- 2 garlic cloves, minced
- ½ tsp salt
- ¾ cup black beans (cooked)
- 4 strips cooked bacon
- ¼ cup minced cilantro
- In the bowl of a food processor or blender, combine the avocado, yogurt, garlic, lime juice, cilantro, water, salt and pepper. Blend until smooth.
- Bring a large saucepan of lightly salted water to a boil over high heat. Add sweet and russet potatoes and cook until just tender, about 5 to 8 minutes. Drain.
- Heat the olive oil in a large skillet (preferably cast-iron) set over medium-high heat.
- Add garlic and cook for 1 minute, stirring frequently.
- Stir in the cooked sweet and russet potatoes and salt. Cook, stirring occasionally, until the potatoes start to brown, 8 to 10 minutes.
- Stir in the black beans, bacon and cilantro.
- Divide between 8 plates and top with each portion with 1 tablespoon of the avocado sauce.
Oatmeal Power Breakfast Bowl
Ingredients:
- 1 ripe banana, mashed (the riper/spottier the better)
- 2 heaping tablespoons chia seeds
- 1/3 cup rolled oats (use certified gluten-free if necessary)
- 1/4 teaspoon cinnamon
- 2/3 cup almond milk
- 1/3 cup water
- 1 tablespoon ground flax (optional, see note)
- For garnish: soaked almonds, pepita seeds, cinnamon, toasted coconut, nut butter, spices (cinnamon, ginger, allspice)
Directions:
- The night before: Grab a medium bowl and mash the banana until smooth. Now stir in the chia, oats, cinnamon, milk, and water until combined. Cover and refrigerate overnight.
- In the morning: Scoop the oat mixture into a medium pot. Increase heat to medium-high and bring to a simmer. Reduce heat immediately to medium-low, and stir frequently until heated throughout and thickened. At the end of cooking, stir in flax, if using.
- Pour oats into bowl. Garnish with your desired toppings.
Frozen Matcha Green Tea Smoothie
1 cup unsweetened almond milk or coconut milk or rice milk
1 frozen banana or 1/2 cup frozen blueberries (Tip: if your banana isn’t frozen, add ice and greek yogurt to get a creamy consistency)
1 tablespoon matcha green tea mix
Directions:
1. Prepare the ingredients and place them in blender.
2. Blend until smooth.
Mango and Coconut Chia Seed Pudding
Mango and Coconut seed Pudding
Ingredients:
1/2 cup coconut milk
1/2 cup unsweetened almond milk*
2 tablespoons chia seeds
1 tablespoon shredded coconut
3/4 cup fresh mango: chopped and peeled
1 teaspoon honey to taste
1 teaspoon lime zest (for garnish)
*Note: I swear by Whole Foods brand almond milk. It’s much thicker and creamier than traditional almond milks (like Almond Breeze), which lends itself better for something like pudding.
Directions:
- In a mason jar or other closed container, add coconut milk and almond milk. Shake the jar until thoroughly combined.
- Add chia seeds and shredded coconut, shake well.
- Add chopped mango and refrigerate immediately.
- Add agave nectar or other sweetener to taste (usually a light squeeze does the trick)
- Refrigerate for 5-6 hours and then shake again to distribute the chia seeds. Refrigerate again for rest of 24 hours or until pudding-like consistency.
- Top with extra shredded mango, shredded coconut and 1 teaspoon of lime zest if desired.
Healthy Pumpkin Spice Granola
Ingredients:
¼ cup uncooked quinoa, rinsed well and patted dry with paper towel
1 ½ cups rolled gluten-free oats
¼ cup ground flaxseed
¼ cup pepitas/pumpkin seeds (or other seed)
¼ cup pecans, chopped
½ cup raisins
¼ cup real maple syrup
¼ cup canned pumpkin purée
1 teaspoon coconut oil (or vegetable oil, like olive)
1 teaspoon pumpkin pie spice (or more to taste)
¼ teaspoon cinnamon
Pinch of salt
½ teaspoon vanilla extract
Directions:
1. Preheat oven to 325°F.
2. Spread oats and quinoa evenly on a baking pan. Toast in oven for 10 minutes, stirring halfway through. Meanwhile, chop your pecans.3. In a large bowl, combine toasted oats and quinoa, ground flaxseed, pepitas, pecans and raisins.4. Reduce oven to 300° F.
5. In a medium bowl, combine maple syrup, pumpkin purée, oil, pumpkin pie spice, cinnamon, salt and vanilla.6. Pour mixture over oats and stir until combined.7. Spread mixture on baking sheet and bake for an additional 20 minutes, or until golden brown.
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
Directions
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
Directions:
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.
Rice-Free Nori Rolls
- 1 sheet Nori seaweed
- 1-2 small cos lettuce leaves
- coconut amino’s or tamari, to serve
- ¼ cup (or tuna or smoked salmon) drained and mashed
- small handful of sauerkraut or Kimchi
- 1 sprig coriander or parsley
- chilli powder or pepper, to taste
- 2 tablespoons crumbled feta, I like sheep’s milk
- Lay Nori sheets flat on a cutting board and place 1-2 small cos lettuce leaves alongside the edge closest to you.
- Top the leaves with your choice of fillings then using a knife press the ingredients down as you fold over the edge closest to you. Wrap snugly toward the edge furthest away.
- Repeat with any additional rolls. Cut rolls in half or eat whole, serve with coconut amino’s or tamari.
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
Ingredients:
2 cups chopped seasonal fruits (I use red grapes, kiwis, mandarins, and bananas)
1 teaspoon lime juice
1 tablespoon organic honey
Directions:
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!?
Ingredients
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
Directions:
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.
Apricot Squares
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.
1.Anti-inflammatory Juice
Ingredients:
1/2 cup pineapple chunks
1 organic cucumber, wash, cut
2 stalks of organic celery
1 lemon or lime, cut and left with skin on
2 springs of fresh parsley
( if you want more green, you can add a few leafs of romaine lettuce)
Directions:
Cut everything to fit into your juicer. Drink and enjoy. Viola! Add this delicious combo of ingredients to make a great tasting juice or if you add 1 cup of coconut water make it a smoothie!
2.Skin-Tastic Juice
Ingredients:
1 organic green apple, washed and cut ,skin left on
1/2 inch ginger root, peeled cut into chunks or turmeric
1 med organic cucumber, cut into slices
1 lemon, cut into chunks, skin left on
handful of fresh mint leaves
( if you want more green, you can add a few leafs of romaine lettuce)
Directions:
Great tasting juice and awesome for your skin complexion. Cut everything to fit into your juicer. Drink and enjoy. Viola! Instead of juicing this recipe you can also add 8 cups of filtered water and place all the ingredients. Allow to sit overnight and drink on it the next day.
3.Breakfast Juice Tonic
Ingredients:
handful of cranberries( 1/2 cup)
1 organic carrot, no need to peel if organic just wash off
1 organic cucumber, sliced with skin on
2 organic celery sticks
1 whole lemon, sliced, skin left on
1 organic granny smith apple
1/2 inch ginger, peeled and cut into chunks or turmeric
1 spring of parsley
( if you want more green, you can add a few leafs of romaine lettuce)
Directions:
Cut everything to fit into your juicer. Drink and enjoy. Viola!
4.Orange Carrot Ginger Juice Recipe
Ingredients:
6 organic carrots
1 orange
1/2 ginger, peeled or turmeric
1 whole cucumber
( if you want more green, you can add a few leafs of romaine lettuce)
Directions:
Cut everything to fit into your juicer. Drink and enjoy. Viola!
5. Mediterranean Juice
Ingredients:
1 organic red pepper, cut and discard the seeds
1/2 beet, peeled and rinsed off
1 lemon, peeled and cut
1 whole organic cucumber, cut
4 springs of oregano
pinch of Himalayan sea salt
( if you want more green, you can add a few leafs of romaine lettuce)
Directions:
Cut everything to fit into your juicer. Drink and enjoy. Viola!
6.Audrey’s Thyroid Juice Elixir
1/3 bunch dandelion greens
2/3 cup parsley
3 celery stalks
2 inches fresh ginger or turmeric
1 apple
1 lemon
1/2 cup of fresh flesh from a coconut
Add 1 cup of fresh coconut juice
Directions:
Cut everything to fit into your juicer. Drink and enjoy. Viola!
7. Pumpkin Pie Juice
1 small pumpkin, cut into chunks, discard the pulp and seeds
3 organic carrots
1 organic apple
1/2″ ginger, peeled or turmeric
After you juice, stir in your favorie spices such as cinnamon, cloves, allspice and nutmeg
( if you want more green, you can add a few leafs of romaine lettuce)
Pumpkin seeds are rich in magnesium and other minerals. You might want to save those seeds and bake them later.
Directions:
Cut everything to fit into your juicer. Drink and enjoy. Viola!
8. Healing Juice Recipe
Directions:
Cut everything to fit into your juicer. Drink and enjoy. Viola!
Super Charge Green Smoothie
½ organic cucumber, chopped
2 celery stalks
¼ cup parsley
½ lemon, peeled
½ avocado, peeled and pitted
2 cups of organic romaine lettuce
1 scoop of raw meal- garden of Life
1 cup of coconut water
1 cup of ice
Add all ingredients to blender and blend until smooth. Enjoy!
Blueberry Chocolate Delight
½ cup of frozen blueberries
1 cup of romaine lettuce
2 celery stalks
½ teaspoon of Ceylon Cinnamon
1 scoop of raw meal –garden of life- chocolate flavor
2 tablespoons of almond butter
1 cup of unsweetened nut milk
Add all ingredients to blender and blend until smooth. Enjoy!
Happy Colon Smoothie
1 cup pumpkin puree
2 stalks of celery
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!
Green Boosting Smoothie
1 cup mixed baby greens
½ avocado, peeled and pitted
2 organic celery stalk
½ cucumber
2 springs of parsley
1 cup coconut milk
1 scoop of raw meal-garden of life
Add all ingredients to blender and blend until smooth. Enjoy!
Seaweed-Me Green Smoothie
1/2 cup Organic Kelp, chopped
1 Organic Apple, sliced
2 celery stalks
1/2 Organic Avocado
1 cup Coconut Water
1 scoop of raw meal-garden of life
½ cup of ice
Add all ingredients to blender and blend until smooth. Enjoy!
****Keep in mind that many hypothyroidism cases are actually caused by Hashimoto’s thyroiditis. It was found in some research that increasing iodine intake could actually cause your thyroid issues to worsen if you have Hashimoto’s. Instead, reducing iodine intake may be the solution. If you have Hashimoto’s, please check with your health care provider before adding any iodine to your diet. Organic Kelp is loaded with natural Iodine.
Simple Pina Colada Smoothie
1 cup of Organic Pineapple
1 cup of Coconut Milk
2 celery stalks
1 tablespoon of raw, unprocessed, unfiltered coconut oil
1 tablespoon of ground flaxseed
1 tablespoon of spirulina
½ cup of ice
Add all ingredients to blender and blend until smooth. Enjoy!
Alamo Splash Smoothie
1 orange, peeled & deseeded
1 cup of fresh pineapple
2 celery stalks
Juice from 1 lime
½ avocado, peeled & pitted
1 cup of coconut water
1 tablespoon of ground flax seed
1 tablespoon of spirulina
½ cup of ice
Add all ingredients to blender and blend until smooth. Enjoy!
Bahama Mama Smoothie
1 whole lemon, peeled and deseeded
1 cup of pineapple, chunked
2 celery stalks
1 cup of green tea (or my favorite Matcha green tea)
1 tablespoon of ground flax seed
1 tablespoon of spirulina
½ cup of ice
Add all ingredients to blender and blend until smooth. Enjoy!
Coconut Shake-me Smoothie
1 cup of unsweetened coconut milk
½ inch fresh ginger, peeled
2 celery stalks
1 teaspoon of Ceylon cinnamon
2 tablespoons of almond butter
½ cup of shredded unsweetened coconut flakes
1 scoop of vanilla flavored raw meal-garden of life
½ cup of ice
Add all ingredients to blender and blend until smooth. Enjoy!
Flaming Flamingo Smoothie
1 cup 100% organic cranberry juice
2 celery stalks
1 cup pineapple, diced
1 whole lemon, peeled and seeded
1 tablespoon of ground flax seed
1 tablespoon of spirulina
½ cup of ice
Add all ingredients to blender and blend until smooth. Enjoy!
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Health and Happiness,
Disclaimer
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.
thehypothyroidismchick 