Inspire Wellness ‘Breakfast Recipes’

Asparagus Egg Scramble

asparagusI love that asparagus season is starting! Asparagus is loaded with folate, vitamin k and packed with fiber. It is also a natural de-bloater. I topped this asparagus egg scramble with avocado for a delicious and filling combo. It really kept me fueled all morning until lunchtime.

It is so good to get a variety of veggies in our diet. Try something different each week…it will help your body get all the necessary nutrients.

 

Ingredients:

  • 3 asparagus spears
  • 2-3 eggs
  • avocado slices

Steam asparagus for 5 minutes. Chop up 3 spears and cook in pan with 2-3 scrambled eggs. Top with avocado and a little Himalayan Salt. Yum!

 

 

 

 

 

 

 

 

Ingredients

Green Smoothie Bowl

smoothie bowlI love smoothies and start almost everyday with one. They are packed with nutrients, fiber and protein to keep you satisfied for hours. Every once in awhile I feel like eating something and not just drinking a smoothie. This green smoothie bowl is the perfect alternative. You still get all the nutrients of a smoothie but the satisfaction of sitting down to eat something. If you haven’t tried the Trader Joe’s Super Seed Blend – it’s a delicious way to add in extra nutrients (including iron) and a little crunch to this, yogurt or oatmeal.

 

 

 

Ingredients:

  • 1/2 cup unsweetened almond milk
  • 1 serving of chocolate or vanilla protein powder (I like Tera’s whey)
  • 1 large handful spinach
  • 1 frozen banana
Blend ingredients together and add toppings.
Toppings:
  • 2 tbsp Trader Joe’s Super Seed Blend (chia, buckwheat, cranberries, hemp seeds and coconut chips)
  • 2 tbsp rolled oats

Vitamin C Smoothie

vitamin c smoothieBoost your immune system with this delicious, vitamin-C packed smoothie! I made it extra thick so it was more like a treat!

I’ve been trying to keep my family well this winter so the first sign anyone is coming down with something, I load them up on vitamin C.

 

 

 

 

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 serving vanilla whey protein
  • 1 1/2 cup frozen strawberries
  • 1 frozen banana
  • 2 tangerines, peeled
  • 1 handful fresh spinach
  • 1/4 cup cauliflower, chopped
  • 1 tbsp. ground flaxseed

Blend & enjoy!

Creamy Banana Smoothie

coconut cauliflowerI experimented with this one day to use up the last bit of cauliflower in the fridge. It was great! You will not taste the cauliflower. Cauliflower is packed with vitamin C and it is a natural cancer fighter. And, I always love to get a veggie in with breakfast! My kids enjoyed it too!

I added the coconut oil because it is a healthy fat that not only helps you stay full for longer, but also helps your body burn fat. Coconut oil is also especially beneficial for brain health. A great way to start the day!

 

 

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 serving vanilla protein powder
  • 1 frozen banana (this will create the creaminess)
  • 1 tbsp organic coconut oil
  • 1/2 cup chopped cauliflower

382 Calories, 18g Fat, 7g Fiber, 23g Sugar, 23g Protein

Apple Spiced Muffins

muffinI found this recipe in my stash of ones to try…we made it when we were snowed in and looking for a little treat. It was satisfying and had the right ingredients in it so I didn’t feel lack of energy after.

I prefer these as a snack vs a breakfast because I like to have a protein & fiber rich breakfast to start the day off right. One of these is perfect to me about mid-morning or mid-afternoon!

 

 

 

Ingredients:

  • 5 organic eggs
  • 1 cup unsweetened organic applesauce
  • 1/2 cup coconut flour
  • 2 tbsp. cinnamon
  • 1 tsp baking soda
  • pinch of sea salt
  • 1 tsp vanilla
  • 1/4 cup coconut oil
  • 2 tbsp local honey

Preheat oven to 400F and line up 8 muffin liners. Put all ingredients in a mixing bowl and whisk together. Let mixture sit for 5 minutes. Fill in muffin liners evenly. Bake 12-15 minutes. Let cool.

8 Muffins, Nutrition per muffin: 176 Calories 11g Fat, 4g Fiber, 7g Sugar, 5g Protein

Chocolate Raspberry Yogurt

yogDo you start your day with a sugar-filled yogurt because you cannot stand the regular old plain yogurt? Here is an alternative to the store-bought, sugar-filled yogurts. It’s delicious saves money to create your own. This is best to make the night before so the raspberries can soften and the juices from them can be mixed into your yogurt.

I added cocoa nibs to it…one of my obsessions. If you haven’t tried, you must! Its a pure/raw form of cocoa before processed. I buy on amazon or at whole foods. Cocoa nibs are filled with fiber, magnesium, iron and also add so much flavor!

 

Ingredients:

  • 1/2 cup frozen raspberries (layer first)
  • 2/3 cup plain greek yogurt (wallaby is my favorite)
  • 1 tbsp. chocolate whey protein (optional)
  • 1 tbsp. cocoa nibs
  • 1/4 cup unsweetened almond milk
  • 1/4 cup oats (optional)

Store in a sealed container overnight and mix it up in the morning and enjoy!

277 Calories, 11g Fat, 7g Fiber, 9g Sugar, 23g Protein

 

Super Seed Stir & Take Yogurt

superseedThis Super Seed Blend is from Trader Joe’s (located near the cereal) and is an easy & quick way to add flavor and fiber to your morning! It contains chia & hemp seeds, buckwheat groats, coconut chips, cranberries.

The easy thing about the breakfast is you can make everyone’s the night before. When you wake up, stir it up and either eat it or take it with you.

I use frozen berries so once its mixed, it creates a beautiful color that makes my kids really happy.

 

 

Ingredients:

  • 1/2 cup berries at the bottom
  • 2/3 cup greek yogurt (I am in love with Wallaby’s Greek for its smooth & creamy consistency – found at Whole Foods, Lucky’s and Dierbergs)
  • Add a hint of sweetness (we use plain yogurt so it needs a touch of sweetness) – I use 1tbsp vanilla protein powder, but you can also use 2 tsp honey
  • 2 tbsp Trader Joe’s Super Seed Blend
  • Top with 1/3 cup of Vanilla Almond Milk

Homemade Granola

granolaI was on the search for a good granola recipe and ended up loving the first one I tried!  It’s just a hint of sweetness and a hint of salty. It’s perfect to eat plain or with some greek yogurt. I found the recipe on ohsheglows.com. You may want to double the recipe so you have plenty to share too.  It went super fast in our house.

 

 

 

Dry:

  • 2.5 cups rolled oats (regular not instant)
  • 1 cup raw almonds, roughly chopped
  • 1/2 cup raw walnuts, roughly chopped
  • 1/2 cup raw sunflower seeds
  • 1/2 cup raw sesame seeds
  • 2 tbsp ground flax
  • 2 tbsp sweetened coconut flakes
  • 1 tsp ground cinnamon
  • Pinch of ground nutmeg
  • 3/4 tsp kosher salt

Wet:

  • 3 tbsp brown rice syrup
  • 1 tbsp agave nectar
  • 1 tbsp coconut oil
  • 2 tbsp applesauce, unsweetened
  • 2 tbsp peanut butter
  • 1/3 cup packed brown sugar

Preheat oven to 300F. In a medium saucepan over medium heat, add the wet ingredients. Stir well. Bring to a boil and then simmer on low for 5-10 minutes, stirring frequently.

In a very large mixing bowl, Mix together the dry ingredients (while still warm!) over top the dry mixture and stir well.

Spread onto a pan lined with parchment paper and bake in the oven for 35-40 minutes.  Cool for 20 minutes to allow it to stiffen up.  Store in air tight container. 

1/3 cup: 192 Calories, 12g Fat, 3g Fiber, 7g Sugar, 5g Protein

 

 

Egg Veggie Scramble

FullSizeRender (005)Just an example of an easy way to incorporate veggies in your breakfast!  Yes, it takes a couple extra minutes but will help keep you full longer and adds in so many extra vitamins.  Feel free to mix it up with whatever you have on hand or your favorite veggies.  My favorite is to add chopped avocado on top!

 

 

 

 

  • 3 eggs scrambled with
  • 1 cup chopped spinach
  • 1/2 cup mushrooms, chopped

Option to add: ½ cup fruit (40 Cals, 7g Sugar) OR ¼ avocado (65 Cals,6g Fat,3g Fiber)

220 Calories, 17g Fat, 2g Fiber, 0g Sugar, 18g Protein

Veggie-Packed Green Smoothie

FullSizeRender (004)

This smoothie is the best way to start a day or perfect for a quick & filling lunch.  It will give you about 5 cups for fresh vegetables and fruit!  Its easy on digestion.  The banana and apple add sweetness to it and the lemon loads it up with vitamin C.  Give it a try!

 

 

 

 

 

  • 1 cup unsweetened almond milk
  • 1 serving of vanilla whey protein
  • 2 handfuls of fresh organic spinach
  • 1 handful of organic romaine lettuce
  • 1/2 cup chopped cucumbers
  • 1/2 banana (I like to do frozen banana for thicker smoothie)
  • 1 small apple chopped
  • 1/4 lemon with rind (if you have a powerful blender)

Blend together and enjoy this filling smoothie packed with vitamins and fiber!

310 Calories, 5g Fat, 11g Fiber, 31g Sugar, 25g Protein

 

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