My absolute best piece of advice for anyone trying to change their eating habits is to keep it simple. Figure out a few meals that you like and fit within your goals and then repeat them everyday for weeks at a time. It makes grocery shopping and meal prepping so much easier. You can change the menu every few weeks so you don’t go crazy but don’t overwhelm yourself with trying to make complicated meals and feeling like you need to make every meal different. I eat five to six meals a day and often three or four of them are exactly the same or very similar. I want to share with you some of my favourite simple recipes as well as some easy ways to change them up and make them a bit more interesting. This will be a three-part series and this week we will start with breakfast!
Egg and Oats Pancakes
This is my favourite recipe, both for taste and versatility. The base is really simple.
2 eggs or 4-5 egg whites
⅓ cup large flake oats (not instant)
Directions: Blend in a blender until smooth. Let sit for a few minutes to thicken up. Cook like pancakes on a non stick pan.
Now admittedly, just the eggs and oats by themselves are not that tasty, so you may want to pick some of these optional add ins. Choose one from each category.
¼ cup unsweetened applesauce
⅓ cup pumpkin or cooked sweet potato
⅓ TBSP Chia seeds (these also help thicken the batter)
½ TBSP all natural Peanut Butter
½ TBSP Coconut Butter (If you haven’t heard of this, inquire at your local health food store)
½ TBSP cinnamon
1 TBSP cocoa powder
½ TBSP pumpkin pie spice
Other optional add ins – add as many as you like!
1 TSP Baking Powder (to help them rise)
1 TSP Maca Root Powder
pinch sea salt
Stevia or other sweetener to taste
Feel free to mix and match flavours. The consistency of your pancakes will vary according to how much of certain ingredients you put in. If you like thicker pancakes, I advise using Chia seeds in your batter. Get creative and try other flavour combinations too. Don’t forget to top your pancakes with some nut butter and fruit!
These are a great dish that can be made ahead on the weekend and then just reheated in the morning.
Preheat oven to 350 degrees. Spray a muffin tin with nonstick spray. Into each muffin cup spoon a heaping tablespoon of salsa. Then pour the egg over top. Either one whole egg or ¼ cup egg whites. Top with a pinch of salt and pepper. Bake for 15-20 minutes, until set. When lightly jiggled the top of each muffin should seem firm. Remove from pan and let cool. When cool, wrap individually in plastic wrap and freeze. Reheat as needed!
Preheat oven to 350 degrees. Spray a muffin tin with non stick spray. In a non stick pan saute a selection of vegetables. I enjoy spinach, onions and mushrooms. Fill each muffin tin ⅓ – ½ full with the veggies. Pour the egg over top, either one whole egg or ¼ cup egg whites. Top with spices of choice. Try chipotle pepper or basil or garlic. Bake for 15-20 minutes, until set.
Once you get comfortable with the fancy version you can add meat and cheeses as well. Experiment with different combinations! You could even add potatoes if you like having more carbs in the morning.
This is a great oatmeal alternative that has a simple base which can be changed according to what you mix in.
Measure the dry quinoa and water into your sauce pan. You will want 1 part quinoa to 2 parts water, or 1 cup quinoa to 2 cups water. Bring the water to a boil over high heat and then reduce to a simmer. Simmer until most of the water is gone, about 10-15 minutes. Add your mix ins, stir and continue to simmer until the water is almost completely absorbed. Remove from heat and let sit for 3-5 minutes. Enjoy!
Pick one or two from each category.
Coconut or coconut milk
Sugar free syrup
That’s it for breakfast! Next week we will talk about lunch and dinner!
This article was researched and written by Follow @DaraCoxPT
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