Inspire Wellness ‘Breakfast Recipes’

Strawberry Overnight Oats

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  • ¼ cup plain greek yogurt
  • ¼ cup + 2 tbsp unsweetened vanilla almond milk
  • ¼ cup oats
  • 1 tbsp unsweetened coconut flakes
  • 1 tbsp vanilla protein powder
  • 1 tbsp chia seeds
  • ¼ cup chopped strawberries (I use 3 frozen strawberries)

Mix all ingredients well and store in covered container overnight and enjoy the next day.

230 calories, 8g fat, 8g fiber, 4g sugar, 16g protein

Banana Overnight Oats

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  • ¼ cup oats
  • ¼ cup greek yogurt (I like Wallaby’s Organic)
  • 2-3 tbsp unsweetened almond milk
  • 1 tbsp chia seeds
  • ½ banana, smashed

Start with smashing banana, then mix in all ingredients. Store covered in your refrigerator and enjoy the next day.

220 Calories, 6g Fat, 9g Fiber, 9g Sugar, 9g Protein

 

 

 

 

Lemon Mango Smoothie

lemonThis smoothie is a refreshing and a summery-tasting smoothie. The lemon goes perfect with the cucumber to create a spa-like drink. I also like cucumber in the morning for de-puffing the eyes. Lemon is loaded with vitamin C and has detoxing effects on the body. The almond milk, protein and banana help make it creamy.

 

 

 

 

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 serving vanilla whey protein
  • ½ cup frozen mango
  • ½ banana (fresh or frozen)
  • ½ cup cucumber, chopped
  • ½ lemon, chopped (including peel-if you have powerful blender-otherwise just the juice)

260 Calories, 3g Fat, 8g Fiber, 30g Sugar, 29g Protein

 

Mint Chip Smoothie

smoothieI was looking for something festive to have on Christmas Eve morning, but absolutely love starting my day with a smoothie.  There is nothing like all the vitamins and antioxidants a smoothie can provide.  So, I started with my basic formula: almond milk and chocolate protein and went from there.  It turned out delicious!  The must haves for this are the cacoa nibs.  If you haven’t tried; they are amazing.  They really enhance any smoothie. They can be found at Whole Foods and are loaded with fiber, magnesium and iron.  Give it a try and let me know what you think!

 

 

 

Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 serving chocolate protein (my favorite is Garden of Life Smooth Chocolate)
  • 1 tbsp raw cacoa nibs
  • 1 banana (frozen if possible)
  • 2 handfuls of fresh organic spinach
  • 1 drop of Young Living peppermint essential oil
  • 1/2 packet of SweetLeaf Stevia (optional if you need to sweetened it up)

Blend and enjoy!

347 Calories, 11g Fat, 9g Fiber, 22g Sugar, 21g Protein

 

Sweet Potato Pancakes

IMG_3877Are you wanting to sneak a few veggies into your kids meals without them knowing?  Or, want to jump start your day with some added fiber?  These sweet potato zucchini pancakes are worth a try!  I cook 1-2 batches at a time and then freeze some.  We eat them for breakfast or as a side dish for dinner.  They are good plain or with honey for a little added sweetness.

Ingredients:

  • Pancake Mix (I use Bob’s Red Mill Gluten Free Mix)
  • 1 cup pureed sweet potatoes (about 2-3 potatoes)
  • 1 zucchini squash, shredded
  • 1/2 cup cheddar cheese, shredded

Instructions:

Peel and cut potatoes into 2 inch chunks.  Cover in a large pot with water and bring to a boil.  Cook approximately 15 minutes or until tender.  Drain water and transfer potatoes to food processor.  Blend until smooth.  Sometimes a little milk is needed to make it a smooth consistency.

Follow instructions on your pancake mix for making 8 pancakes.  Add 1 cup pureed sweet potatoes.  (If you have left over – its great with just a little bit of cinnamon on top).  Shred zucchini and squeeze into a paper towel to remove excess water.  Add zucchini and cheddar and stir.

In a pan over medium heat, cook pancakes 1-2 minutes on each side or until golden.  I cook mine in coconut oil.

Enjoy!

Healthy Mocha Smoothie

mochaDo you count on your coffee in the a.m. to get you going?  This is a healthy way to enjoy a little coffee and get some nutrients! Give it a try, you won’t be disappointed!  You will need to prep today for your smoothie tomorrow.

 

2014-05-08 003PM Prep Work: Brew 3 cups of espresso roast coffee.  Make as strong as you like.  I used 3 scoops of Trader Joe’s organic espresso ground coffee.  After you brew, fill an ice tray with coffee and let sit out until cooled down to room temperature.  Freeze overnight.

Slice & freeze a banana overnight.

 

Ingredients:

  • 1 cup unsweetened almond milk (or milk of your choice)
  • 1 serving whey protein (I like Tera’s Whey Organic Chocolate)
  • 1 tbsp unsweetened cocoa
  • 1 packet stevia
  • 1 frozen sliced banana
  • 2-3 coffee ice cubes
  • 2 handfuls of fresh spinach

Blend until smooth and enjoy!

285cals, 6g fat, 39g carbs, 8g fiber, 16g sugar, 24g protein

Rainbow Superfoods Smoothie

smoothieI wanted to drink a healthy smoothie to start the day that incorporated each color of the rainbow.  Each color fruit and vegetable offers different nutrients so I figured what a powerful way to start the day!  The smoothie has a rich chocolate flavor with my new favorite whey protein and antioxidant-rich cocao nibs.  First off, my new favorite protein, Tera’s Whey, is made with fair trade organic cacao beans and sweeten with organic stevia leaf.  It is rBGH gree and is non GMO.  You can find at Whole Foods or on Amazon. Second, the cocao nibs..these are the highest antioxidant level cocao as they are the least processed.  Its antioxidant level is suppose to be higher than blueberries and cranberries. It adds richness to your smoothie.  It can be found at Whole Foods.  They are expensive though, so you can also substitute with unsweetened cocoa powder.

This works best if you have a decent blender.  I invested in a Vitamix last year and it is the BEST!  I highly recommend.  It will blend anything up so smooth that you do not have chunks you have to chew through.

protein

Ingredients:

  • 1 1/2 cup vanilla unsweetened almond milk
  • 2 scoops Tera’s Whey Protein
  • 1 tbsp ground flaxseeds
  • 1/2 cup frozen organic strawberries (RED)
  • 1 carrot, chopped (ORANGE)
  • 1/2 banana (YELLOW)
  • 1 large handful of fresh organic spinach (GREEN)
  • 1/2 cup frozen organic blueberries (BLUE)
  • 1 tbsp raw cacao nibs (BROWN)
  • 1/2 cup frozen cauliflower (WHITE)

Instructions:

Add all above ingredients to blender.  Start slow and gradually increase to full speed until well blended together.  Add 1 packet of stevia or entire banana if you prefer a sweeter taste. Add a sprinkle of cinnamon or nutmeg if you want a little spice to it.  Enjoy!

302 Calories, 4g Fat, 11g Fiber, 25g Sugar, 24g Protein

 

 

Banana Greek Yogurt Parfait

smashed banana parfaitI love banana yogurt and actually started making this when my son was not quite on whole foods yet.  Lately, it’s been my new favorite breakfast.  I don’t know if you are like me in this, but I will eat the same breakfast over and over until it is no longer appealing and then change it up.  But, I do like starting the day with greek yogurt.  I think is satisfying and filling.  And, that it is packed with probiotics and protein.  My all time favorite greek yogurt is Wallaby’s.  It is actually on sale this week at Whole Foods for $5.99.  I bought a case (6) and saved an additional 10%!  Anyway, give it a try and let me know what you think!

Ingredients:

  • 2/3 cup Wallaby Greek Yogurt
  • 1/2 banana
  • 1 tbsp chia seeds
  • 1/4 cup Udi’s Crunchy Original Granola (gluten and soy free)

Instructions:

Start with a half banana and mash with potato masher or fork in bottom of bowl.  Add yogurt, chia and granola and enjoy!   So easy and satisfying!  

If you get really hungry in the morning, increase to 3/4 cup yogurt and whole banana.

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