Sometimes we need to switch things up a bit in the mornings. Below are 5 vegetarian breakfast recipes that you can try. Remember that breakfast should be consumed within 1 hour of waking up.
Each breakfast includes low glycemic load carbohydrates, fiber and filling veggies. Fiber first thing in the morning will help to keep blood sugar levels balanced all day. When you start your day with a high fiber breakfast your cravings will diminish and you will have constant levels of energy… how nice!
Amazing Eggs and Mushroom Sauté
Coconut Oil or Olive Oil
6 Eggs
Minced Garlic
1tsp turmeric
½ tsp chili powder
1 small Zucchini
3 grape Tomatoes (or 2 romas)
6 shiitake Mushrooms
Dice all veggies into small bite size pieces. Over medium heat, heat oil in medium sized skillet. Add tomatoes, zucchini, mushrooms, and garlic. Sauté until tender, about three or four minutes. Add turmeric and chili powder. Mix in thoroughly. Remove from pan. (set aside)
Using same skillet, make over easy eggs. Using a spatula, shape and unstick eggs from skillet until runny in the middle but all whites are cooked, turning only once.
Serve with Egg in center of plate, topped with sautéed vegetables. Sprinkle a dash of salt if desired.
May add a whole grain gluten free English muffin or sprouted grain bread to this dish!
Serves 4 – 6
Coco-Yogurt Parfait
1 Cup Coconut Yogurt, vanilla flavored
¼ Cup Homemade Granola or favorite brand
½ Cup Mixed Berries
½ tsp ground Flax Seed
Layer yogurt, granola and fruit, sprinkle with flax seed.
Green & Blue Smoothie
1 cup frozen blueberries
2 pieces cubed watermelon
2 pieces cubed honey dew
2 tbsp celery
1 tbsp organic heritage tomatoes
1 tbsp red pepper
2/3 cup coconut yogurt
1 cup mixed spring greens
1 ½ cups filtered water
Blend all ingredients until smooth. Enjoy while cool.
Amaranth Cereal
1 cup whole grain amaranth (use slow cooking oats if this isn't available)
2 cups almond or coconut milk
1/2 cup dried cherries
1/2 cup toasted chopped walnuts
1 tablespoon maple syrup
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
Place amaranth, milk and 1 cup water in a medium saucepot. Bring to a boil. Reduce heat to medium-low and simmer, stirring frequently, until most liquid is absorbed and amaranth is cooked through and tender, about 25 minutes. Stir in cherries, walnuts, maple syrup, cinnamon and nutmeg until combined. Serve hot.
Strawberries and Crème smoothie
1 Cup frozen strawberries
1 ½ Cups Vanilla Coconut Milk
½ cup coconut water
¼ cup rolled oats
8 – 10 raw almonds
1-2 figs, to sweeten
Chia Seeds
Blend until smooth, top with a sprinkle of Chia seeds. Serve cold. Serve with gf toast, and a boiled egg.
What's your favourite breakfast dish? Share with the rest of us so we can enjoy too.
In good health,
Cheryl Wahl, RHN, Personal Trainer
North Shore Nutrition
778-836-3831
Each breakfast includes low glycemic load carbohydrates, fiber and filling veggies. Fiber first thing in the morning will help to keep blood sugar levels balanced all day. When you start your day with a high fiber breakfast your cravings will diminish and you will have constant levels of energy… how nice!
Amazing Eggs and Mushroom Sauté
Coconut Oil or Olive Oil
6 Eggs
Minced Garlic
1tsp turmeric
½ tsp chili powder
1 small Zucchini
3 grape Tomatoes (or 2 romas)
6 shiitake Mushrooms
Dice all veggies into small bite size pieces. Over medium heat, heat oil in medium sized skillet. Add tomatoes, zucchini, mushrooms, and garlic. Sauté until tender, about three or four minutes. Add turmeric and chili powder. Mix in thoroughly. Remove from pan. (set aside)
Using same skillet, make over easy eggs. Using a spatula, shape and unstick eggs from skillet until runny in the middle but all whites are cooked, turning only once.
Serve with Egg in center of plate, topped with sautéed vegetables. Sprinkle a dash of salt if desired.
May add a whole grain gluten free English muffin or sprouted grain bread to this dish!
Serves 4 – 6
Coco-Yogurt Parfait
1 Cup Coconut Yogurt, vanilla flavored
¼ Cup Homemade Granola or favorite brand
½ Cup Mixed Berries
½ tsp ground Flax Seed
Layer yogurt, granola and fruit, sprinkle with flax seed.
Green & Blue Smoothie
1 cup frozen blueberries
2 pieces cubed watermelon
2 pieces cubed honey dew
2 tbsp celery
1 tbsp organic heritage tomatoes
1 tbsp red pepper
2/3 cup coconut yogurt
1 cup mixed spring greens
1 ½ cups filtered water
Blend all ingredients until smooth. Enjoy while cool.
Amaranth Cereal
1 cup whole grain amaranth (use slow cooking oats if this isn't available)
2 cups almond or coconut milk
1/2 cup dried cherries
1/2 cup toasted chopped walnuts
1 tablespoon maple syrup
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
Place amaranth, milk and 1 cup water in a medium saucepot. Bring to a boil. Reduce heat to medium-low and simmer, stirring frequently, until most liquid is absorbed and amaranth is cooked through and tender, about 25 minutes. Stir in cherries, walnuts, maple syrup, cinnamon and nutmeg until combined. Serve hot.
Strawberries and Crème smoothie
1 Cup frozen strawberries
1 ½ Cups Vanilla Coconut Milk
½ cup coconut water
¼ cup rolled oats
8 – 10 raw almonds
1-2 figs, to sweeten
Chia Seeds
Blend until smooth, top with a sprinkle of Chia seeds. Serve cold. Serve with gf toast, and a boiled egg.
What's your favourite breakfast dish? Share with the rest of us so we can enjoy too.
In good health,
Cheryl Wahl, RHN, Personal Trainer
North Shore Nutrition
778-836-3831
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