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breakfast Archives | Elizabeth Borelli

Pumpkin Chia Breakfast Pudding

BY ELIZABETH BORELLI

This uber-healthy and sinfully delicious breakfast pudding is protein and fiber-packed enough to keep you going all morning long.  If you’re new to the wonders of chia, these tiny seeds are extraordinarily high in both of these key nutrients.  And just 2 oz. of chia seeks pack more than 8 times the omega 3 content than an ounce of salmon.

Another unique chia characteristic is the gelatinous coating they developed when soaked in liquid.  Thus the pudding connection which offers endless options for a yummy breakfast, portable lunch or even a healthy dessert.  Soak your chia seeds in water, plant or dairy milk overnight for best results!

Pumpkin Chia Breakfast Pudding

Makes 3 generous cups (3 servings)

Ingredients

  • ½ cup strong ginger tea
  • 1 cup rice or your favorite plant-based milk
  • 6 tablespoons chia seeds
  • 6 dried, pitted dates
  • 1 cup fresh cooked or (BPA-free) canned pumpkin
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • 1 teaspoon nutmeg (optional)
  • Dash salt

Combine tea (warm or cold), milk, chia seeds and dates in a glass jar or bowl, cover and let stand for at least an hour, or, preferably refrigerated overnight before using.

When you’re ready to prepare your pudding, add the chia mixture and the remaining ingredients to a Vitamix or blender and blend until just combined or super-smooth, depending on your preference.

Enjoy!

Overnight Breakfast Bread Pudding

BY ELIZABETH BORELLI

4-6 servings

10 minutes prep time

30-35 minutes to cook

Whether it’s work, school or play that gets you hustling in the morning, a healthy breakfast is key to sustaining energy (and willpower!) all morning long.  While the best breakfasts don’t often come in a box, it doesn’t have to be a time-consuming or complicated process either.

Take this high fiber, high protein, low sugar breakfast pudding – simply prep it the night before, pop it in the oven when you get up, and voila!  Overnight Breakfast Bread Pudding makes a warm and satisfying breakfast your whole family will enjoy.

I prefer to buy bread a whole loaf and slice it thick,  the hearty Whole Wheat Walnut at a local bake shop is my favorite.  But whatever you choose, I suggest you keep an eye on the fiber count if you’re buying pre-packaged.  At least 4 grams of fiber per serving  and 0 added sugar is a good benchmark.

Ingredients

  • 5 1” slices of whole grain bread, preferably whole loaf (or 6-8 slices, pre-sliced)
  • 5 eggs
  • 1 1/2 cups plant or dairy milk
  • 2-3 whole bananas, peeling and thinly sliced (1/2” thick), optional
  • 1 tsp. vanilla extract
  • 1 tsp. cinnamon
  • dash of salt
  • ½ tsp. stevia powder or 1 tbsp. maple syrup.

Break the bread into 1” cubes and set aside.  Whisk the egg in a medium-sized mixing bowl.  Add remaining ingredients (except for the bread) and continue to whisk until fully blended.  Add the bread and toss to fully coat the cubes.

Bake, covered at 375 for 35-45 minutes, until eggs are cooked solid and slightly browned.  Serve hot or warm, topped with fresh or thawed frozen berries for an extra yummy treat.

Almost Oprah Chai

BY ELIZABETH BORELLI

Inspired by the newly-released Oprah Chai, my hot and spicy Almost Oprah version makes a wonderful morning pick me up or a welcome afternoon treat (minus the extreme packaging!)

If you haven’t tried making your own chai, it’s as simple as assembling the ingredients, but a good loose leaf tea strainer or a pot with one built-in is also key. These ingredients should be pretty easy to find in bulk in most health food stores, but if you don’t have a good local option nearby, Mountain Rose Herbs is a wonderful online source.

Ingredients

  • 1 cup cinnamon pieces (crushed cinnamon sticks)
  • 2 cups loose leaf black tea
  • ¾ cup dried ginger
  • ½ cup cacao nibs
  • ½ cup black peppercorns, coarsely ground if you like spice
  • ½ cup chicory root
  • ¼ cup cloves
  • ¼ cup red rooibos (loose leaf herb or tea)

Blend all ingredients and store in a glass jar for up to 6 months.

To brew:  place 1 tablespoon of chai per cup of water into a teapot with a built-in strainer (a must have for all tea lovers!).   Either heat water separately to boiling or heat your teapot on a medium-high stove just until water comes to a simmer before you turn it down to low heat.

If you’ve separately heated the water, pour it into your teapot and steep chai for 5-10 minutes.  If you’re heated your chai on the stove top, steep for 2-5 minutes longer, depending on how strong you like it.

Enjoy your chai with ¼-½ cup warm rice, almond or dairy milk and a dash of stevia for a bit of sweetness.

And to donate to one of Oprah’s favorite charities without having to buy the tea, click here.

Super Energy Breakfast Bars

BY ELIZABETH BORELLI

One of my go-to food staples.   These Super Energy Breakfast Bars really are all good; high in nutrients, fiber and protein with very low sugar and no saturated fat.  And very kid-friendly!  The ingredients are easy to find, even a good chain grocery store should have them.  These hearty oat bars store and travel really well too, perfect for on the go or on the road.  While the ingredients list looks long, the prep is very easy and the recipe makes enough for at least a week, they’re quite dense.  I like to whip up a batch on the weekend and enjoy them all week long!    If you bake more than 5 days’ worth, consider freezing some of the bars for later.

Note:  I recommend using an 8 or 9” square baking pan or dish, but don’t let that throw you off track.  Substitute a cake pan or similar in a pinch.

Oven Ready

Oven Ready

Ingredients

  • 3 cups steel cut oats, spelt, rye or tricale
  • 1 ¾ cups rice milk (or substitute any plant milk), keep ½ cup reserved
  • 2 tsp. vanilla extract
  • 1 tbsp. coconut oil
  • ½ cup 100% peanut butter or almond butter (made without added sugar or other ingredients)
  • 1 ripe banana
  • 3 tbsp. chocolate or vanilla protein powder (Vega Protein Smoothie is our favorite)
  • 1 -2 cups fresh or frozen blueberries
  • ¾ cup raw sunflower or pumpkin seeds
  • 2 teaspoons cinnamon
  • ½ tsp. salt
  • 1 – 2 tsp. stevia (optional)

Add oats to a large mixing bowl, and pour in 1 cup rice milk and vanilla.  Mix well to combine, then let stand for at least 2 hours and up to overnight.

Preheat your oven to 350 degrees.   Thinly spread coconut oil along the inside surface of an 8 or 9” square baking dish to prevent sticking.  Add banana, oats and remaining ½ cup rice milk to your blender or food processor and puree until smooth.  Pour into oat mixture and add remaining ingredients.  Stir until well blended.

Spoon the mixture into the pan, spread evenly and pat it down with a large spoon or spatula.  Bake at 350 for 30 minutes, then turn off the oven and leave the pan in for at least 15 minutes longer (or until the oven is cool).  Cut into squares and serve.  Store covered and refrigerated for up to 5 days.

Overnight Oatmeal

BY ELIZABETH BORELLI

1-Sprout Kit 033This amazingly easy overnight oatmeal recipe takes the cooking time out of steel-cut oats on a busy morning.  You’ll love the less mushy texture too, almost like oatmeal is supposed to be made.   This breakfast is a truly a win-win, since oat fiber has been shown to help regulate cholesterol,  maintain steady blood sugar levels and keep hunger pangs as bay. Studies show that just 3 grams of soluble oat fiber per day (as in one bowl of oatmeal) typically lowers cholesterol levels by 8-23%. Pretty impressive!

Oats also contain healthy antioxidants and plenty of other nutrients which I could go on and on about.  But in all honesty, my kids just eat them because they’re flavorful and satisfying, especially when combined with berries, nuts and cinnamon.  Yum!

Use this fun preparation technique to make 3-4 servings of instant oatmeal, no cooking required.

Ingredients:

  • 2 cups steel-cut oats, or any combination of spelt, triticale, rye, or barley flakes
  • 2 ½  cups rice or almond milk (carrageenan free)
  • 1 fresh or frozen berries
  • 1 to 2 teaspoons cinnamon
  • ½ teaspoon salt
  • 1-2 tablespoons honey or maple syrup, or 1 teaspoon stevia (optional)
  • ½ cup chopped walnuts or pecans

The night before you plan to enjoy your oats, place all ingredients except for the nuts in a glass bowl or jar and and stir or lightly shake to combine.  Store in the refrigerator and serve cold or briefly heated in a saucepan the next morning, sprinkled with nuts.  No cooking required!

Chia Berry Breakfast Pudding

BY ELIZABETH BORELLI

If you haven’t tried chia (the seeds not the pet), you’re in for a treat.  These tiny seeds contain more omega 3s than salmon, more antioxidants than blueberries, plus ample calcium, fiber and protein (4 grams in just 2 tbsps).  Relatively low in calories for all of the amazing nutrients they deliver, chia seeds are an excellent addition to baked goods also for the nutty flavor they impart.

But the real fun of chia seeds comes in the soaking.   Placed in liquid, they’ll absorb up to 12 times their weight and thicken to resemble a tapioca pudding texture, the mild flavor of which pairs perfectly with fruit.   Soak them overnight in a jar and store in the fridge so they’re ready to use when you need them.

Chia pudding is a quick and nourishing choice for breakfast, and a fave with the younger set who will see and taste pudding, so no complaints there.  I blend mine smooth using frozen fruit, banana and avocado for the creamy texture and good monounsaturated fats that round off this brain food powerhouse.  What better way to begin a day?2013-11-05 08.36.47

Ingredients

Serves 2

  • 1/4  cup of water
  • 1 whole orange
  • 4 tbsps. of chia seeds
  • 3 cups frozen  blueberries
  • ½ ripe avocado
  • ¼ tsp. stevia or 1 tablespoon honey (or similar sweetener)
  • ¼ cup mango (optional
  • ½ banana (optional)
  • 2 tbsp. unsweetened flaked coconut (optional)

Soak chia seeds in water the night before, or at least 10-15 minutes prior to blending.  Add all ingredients to your blender or vitamix and blend until smooth.  Pudding will continue to thicken after it’s blended.  Serve plain or topped with coconut.

 

Fruit and Nutty Breakfast Bars

BY ELIZABETH BORELLI

heart food picture

Fruit and Nutty Breakfast Bars

Serves 8

Ditch your packaged bars and make the switch to a home-baked alternative – you’ll save money while trading up to wholesome, un-processed goodness.

These tasty bars are easy to make and a great source of nutrition for a healthy nosh on-the-go.

And if you haven’t tried spelt flakes yet, here’s your chance!  Higher in iron than rolled oats, but similar in taste and fiber-content, spelt makes a hearty oatmeal-style breakfast dish as well.

Time saving tip:  double the recipe and freeze the rest!

Ingredients

  • 1 Tbsp. walnut or sunflower oil
  • 1 ¼ c. spelt flakes
  • ½ c. raisins or dried cranberries
  • ¼ c. pecans
  • 2 Tbsp. sunflower seeds
  • ¼ chopped almonds, raw or toasted
  • ½ c. honey
  • ¼ c. natural creamy peanut butter
  • 1 tsp. vanilla extract
  • ½ tsp. salt
  1. Preheat the oven to 325 degrees.  Line an 8×8 baking dish with waxed paper.  (Eco-friendly paper goods manufacturer Natural Value has a great green alternative to standard waxed, which contains petroleum by products).
  2. In a bowl combine spelt, dried fruit and nuts and salt.  Set aside.
  3. In a small sauce pan combine honey peanut butter, oil and vanilla.  Cook over medium heat until melted.  Pour mixture into dry ingredients and stir to combine.  Transfer mixture to baking dish and smooth the top to even.  Bake for 20-25 minute until golden.  Cool completely in pan.   Cut into bars and store in an airtight container for up to one week.


Blueberry Superfood Smoothie

BY ELIZABETH BORELLI

Luscious, creamy, and delicious it’s hard to believe something that tastes this decadent is also a potent beauty and energy booster. This blueberry superfood smoothie is both low in sugar and bursting with antioxidants, a perfect anti-aging combination. If you don’t have access to sunflower sprouts, substitute kale instead and be surprised at how such an unusual combination can taste so great.

I like to make a double batch to enjoy again the next day (or freeze it for up to one month.) Believe it or not, this drink is kid-friendly since the blueberries mask the greens quite nicely.

Ingredients

  • 1 cup blueberries, fresh or frozen
  • 2 cups water
  • 1 cup sunflower sprouts
  • 14 large  avocado
  • ¼ tsp. stevia
  • 1 tablespoon flax seeds, whole or groung

Place all ingredients in your blender or food processor and blend until smooth. Enjoy!


Fruity Morning Smoothie

BY ELIZABETH BORELLI

JuiceServes 2

Beginning the day with a yummy and super-nutritious  smoothie boosts energy, mood and brain function.  We don’t always know what happens once those kids are out the door, but if we can pack in some goodness to get them started, we’re on the right track!

The nice thing about this Smoothie is it disguises the foods kids might not be otherwise be into for breakfast.  I start with 2 good, blend-able fruits they love, like banana, mango, blueberry, raspberry or strawberry.  I add carrots and avocado to my daily version, which my kids like the flavors of better than the notion, but the extra nutrients are too good to skip.  Add some protein-rich flaxseed and a bit of sweetener, and you’ve got a super-blend your kids will love.

The trick to including the secret ingredients is to stay within the color family of the fruit you’re basing the drink on, and don’t add new or spicy flavors except possibly in small doses.  With a bit of experimenting with different fruit and even the occasional veggie combination, you’ll find what works for you.  Stevia is an excellent sweetener to use since the intense fruit flavors hide the aftertaste it can sometimes have, and this all-natural, low-glycemic alternative enables you to keep extra sugar out of the morning meal.

Ingredients:

  • Choose 2 fruits (2 cups total): banana, fresh or frozen mango, pineapple, blueberries, raspberries or strawberries are favorites
  • Choose 1 liquid (1 cup total): rice milk, almond, soy milk, dairy milk
  • Sweetener: ½- 1 tsp. stevia
  • Protein Booster: 2 tbsp. flax seeds
  • Options (1/2 cup total): carrot (peel on), beet (peel on), cucumber (peel off), romaine lettuce, buckwheat or sunflower sprouts, avocado

Add all ingredients to a blender, food processor or Vitamix and puree until smooth.

Quick trick: premake “smoothie packs” by pre measuring and packing your solid ingredients together, placed in the freezer until ready to use.  Note:   cucumber, lettuce and sprouts don’t freeze well, so if using, add fresh before blending.