• Breakfast Smoothie Bowls

    Happy Monday, Everyone!

    Weekends are perfect for relaxing and treating yourself, but on occasions, over indulgences can occur. When my cheat meal becomes a cheat weekend, I usually reset with a healthy and filling breakfast to get myself back on track!

    Smoothie bowls are a perfect way to start your day (if not week)! They’re beautiful to look at and super yummy to eat! The most important part of a smoothie bowl is to use a frozen base so your end mixture will hold up to whatever topping you add. I like to use frozen Açai, a super fruit that can be found in most grocery stores. I accessorized with tropical fruits, but you can finish your bowl whatever you like—even greens! Best of all, this recipe can be made the night before to give you extra snooze time in the morning.

    Hope this helps you conquer your week!

    Acai Smoothie Bowl

    • Prep Time: 10m
    • Serves: 1

    Ingredients

    • 1 Frozen Pack Acai
    • 1 Frozen Banana (Keep half Fresh, Half Frozen)
    • 1/4 Almond Milk
    • 1/4 cup Blueberries
    • 4 Raspberries
    • 1/2 Kiwi
    • 2 Strawberries
    • 2 tablespoons Granola
    • 2 tablespoons Chia seeds
    • 2 tablespoons Coconut (shredded or flakes)

    Instructions

    1. Run Acai Pack under warm water for 5-10 seconds to slightly defrost, you want to make sure it is still frozen enough to keep the smoothie bowl thick.
    2. In a blender combine the frozen banana, acai pack, and almond milk.
    3. Blend until smooth, if the mixture seems too thin add more ice or berries to thicken.
    4. In a deep soup bowl pour the blended mixture.
    5. In vertical lines, top your smoothie bowl with sliced bananas, coconut, chai seeds, granola, berries, and kiwi. Enjoy!
  • How to Make Sweet Potato Toast

    Toast is an easy, fail proof, and delicious way to enjoy breakfast or brunch and can be made savory, sweet, or with avocado! Unfortunately, not everyone can eat toast as frequently as they would like to. Some people prefer to eat whole, unprocessed foods, while others are gluten-free, paleo-friendly, or too nutrient dense to indulge in toast.

    Enter: the sweet potato.

    Sweet potatoes are a great alternatives to toast. High in beta-carotene, they can help keep your hair, eyes, and nails healthy—just like carrots! They, of course, are also super delicious and much better for you than the standard bread.

    This sweet potato toast trend went viral a while back and still makes an appearance on Instagram and Pinterest so today I’ll teach you how to make your own with 4 vegan topping suggestions!

    TOPPING SUGGESTIONS

    • almond butter + banana + cinnamon
    • tahini + fig + agave
    • avocado + chili flakes + lime
    • crunchy almond butter + frozen mixed berries + hemp seeds
    • hummus + cucumber slices + paprika

    Sweet Potato Toast


    • Prep Time:
      5m
    • Cook Time:
      10m

    Ingredients

    • 1 Large Sweet Potato
    • Toppings of Your Choice!

    Instructions

    1. Wash and dry your sweet potato, and peel the skin if you prefer.
    2. Make lengthwise slices about 1/8 to 1/4th of an inch thick. If you have a mandolin, using one will make this much easier! If not, slice as thinly as you can (the thicker the slice, the longer you will need to toast it for).
    3. Toast the slices in a standard toaster, or a small toaster oven, for about 5-8 minutes. If your slices are on the thicker side, you may want to flip them and cook for another 5-8 minutes. You can also use a toaster and just keep pressing down to re-toast until you reach your desired texture. You can enjoy these a bit crunchier, or toast repeatedly until they are more on the soft side.
    4. Enjoy with your favorite toppings and get creative!

  • Why Eating Breakfast Should Be YOUR “Thing”!

    Happy Monday, Everyone!

    There’s nothing quite like the start of the week to ponder life’s greatest mysteries.

    Should you or shouldn’t you eat breakfast? Now, THAT’S a question!

    Instead of writing a million reasons why I think you should be chomping away on that first meal, I’ve asked eight other people, people like me and you, to tell me why they think breaking fast is important. Oh, and what they like to eat when breaking said fast of course!

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    A MOTHER:

    “It’s all about the metabolism boost. When we sleep, our metabolism slows down. The only way to jumpstart it [again] is with healthy breakfast. [Eating breakfast] will help you burn calories from the beginning of the day.”

    Favorite breakfast: smoothie with chocolate coconut milk spinach.

    CREATOR OF SWEATSCALE:

    “It’s the most important and most delicious meal of the day. Helloooo!”

    Favorite breakfast: breakfast burrioto from Dimes in Chinatown with extra hot sauce.

    AN ADORABLE 2 YEAR OLD:

    “To get BIG!”

    Favorite breakfast: “I want breakfast with ranch on it!”

    A “TECHIE”

    “[Eating breakfast] is the official start of my day. Waking up, checking Instagram, showering may happen before, but breakfast is when productivity starts.”

    Favorite breakfast: plain greek yogurt with granola and fresh pineapple.

    A SISTER

    “I think you should eat a healthy breakfast because it sets the tone for your day. [Eating Breakfast] makes you feel less weak throughout the morning, and you also make better choices throughout the day.”

    Favorite breakfast: eggs, whole wheat toast, and coffee.

    A FELLOW FLYWHEEL INSTRUCTOR

    “I eat breakfast to fuel my body for an active day and to keep my metabolism regular.”

    Favorite breakfast: two eggs and an arepa—Columbian breakfast all the way!

    AN ACCOUNT EXECUTIVE IN DIGITAL SALES

    “I think you should eat breakfast to boost your metabolism for the day ahead and to fuel your body throughout the night.”

    Favorite breakfast: whole wheat avocado toast.

    A M.S. STUDENT OF NUTRITION AND CURRENT DIETETIC INTERN

    “At night, while you’re sleeping, you’re technically fasting. Your body uses up stored energy to start your day. Brain fuction relies on glucose (carbs), which is the first macronutrient used as energy fuel, so breakfast provides a new influx of macronutrients to propel your brain, vital functions, and physical activity throughout the day! If you don’t have that glucose on hand, your body has to use other sources like fats or proteins as fuel, and the conversion time of fats/proteins to energy is much slower than glucose so your body lags.”

    Favorite breakfast: Whole grains or high protein and low fat. Both are satisfying to get through to lunch. I prefer 1/2 cup (dry) oatmeal with a mashed banana, the banana adds volume and a fruit serving for the day. Yogurts or eggs are the best morning protein.

    ME

    “I believe that eating a healthy meal to start your morning will fuel your body for a strong, productive day. You are breaking-the-fast from dinner. I find that eating breakfast also helps me eat less calories throughout the day. The days I skip breakfast are the days my sweet tooth kicks in (low levels of blood sugar) and I crave unhealthy treats.

    Favorite breakfast: sweet potato with almond butter

     

    Everyone agrees that eating breakfast is important, and I hope this helps motivate you to start your day with the right fuel.

    Peace, Love & Eat Breakfast!

    Emily Burkhardt

  • The Healthiest Make-Ahead Breakfast Ever (+ Tasty, Too)

    What Do I Eat For Breakfast?

    With a new puppy, a blog, a podcast, a super secret business I’m building and launching in the fall (hint – it’s all about the vagina), a hungry boyfriend, and a big ass apartment to keep in order I don’t really have a lot of time to make an elaborate, healthy breakfast every morning.  Does anyone?  Raise your hand if ya do because let a sister in on the secret.

    I recently began thinking “ahead”…as in a few days ahead about how to keep my man and I fueled up in a healthy and tasty way with little to no effort.  What could I make once or twice a week that will keep for a few days, won’t require silverware, can be eaten on the run, and delicious?

    BAM.

    paleo egg muffins.

    Yep, the paleo egg muffin is the perfect breakfast specimen.  High in protein, low in fat, tons of veggie (flavor) options, easy to whip up, and can be taken to go in an instant.  Try them.  You won’t be disappointed.


    Egg muffins before hitting a hot oven...

    Egg muffins before hitting a hot oven…

    paleoeggmuffins

    …and after! Yum!

    1. 2 dozen eggs

    2. Any variety of vegetable you like

    3. 6 slices of turkey bacon or other protein (cooked) chopped up

    4. Black or white beans (1/2 tablespoon for each muffin)

    5. S&P to taste

    6. Cooking Spray

    1. Heat oven to 350 F.

    2. In a bowl, scramble 2 dozen eggs and season with a bit of salt and pepper (or no salt if you’re looking for a low-sodium option).

    3. Prepare any veggies and cut into small pieces (I like to use the food processor to speed things up here, like with garlic and onion).

    4. Add veggies and beans to eggs.

    5. Spray muffin tin (probably 2 muffin tins for this many eggs) so your muffieesss pop out easily when done. Sprinkle turkey bacon bits into bottom of each space in a muffin tin. Fill with egg mixture.

    6. Cook for about 20 minutes until firm.  Then, Enjoy!

    7. These should stay fresh for up to 5 days.

    About 24 egg muffins

  • Breakfast Bowl: Poached Eggs with Quinoa

    Can you say yummy in my tummy?  This breakfast bowl of poached eggs, quinoa, cheddar, arugula, and spicy sriracha sauce tops my list of complete breakfast meals that encompass everything good about home cooking: easy to make, ridiculously tasty, and super healthy.  Try this bowl out this weekend instead of going out for brunch and let me know your thoughts!  

    I’m a big fan of using whatever’s in the fridge to throw together a warm breakfast that combines veggies and a protein (or 2).  I’ll eat some bacon here and there, but it’s really not great for you so I like to stick to complete proteins like eggs and quinoa to get my engine going in the morning.  The melty mix that results from runny, poached eggs coming together with warm quinoa, a hint of cheddar cheese, and a squirt of sriracha makes for a hearty base that combines great with the fresh bite of arugula leaves.  This comfort food is better than the traditional fare – it’s warm and tasty without wasting your day’s worth of calories in one sitting.   Let’s get to the recipe!

    1. 2 eggs, poached over easy

    2. Handful of arugula leaves, washed and dried

    3. 1 c. of dry quinoa, and 1/2 c. of cooked quinoa in the bowl (see below for further explanation)

    4. 1/8 c. (or 2 tablespoons) of shredded or cubed sharp cheddar cheese off the block

    5. As much sriracha as you please (it’s spicy, be careful)

    6. Salt and pepper to taste

    1. A single cup of dry quinoa makes way more than 1 cup when cooked, so use the extra for whatever you want, and 1/2 of cooked quinoa in your bowl. Cook your dry quinoa (you’ll have enough for a couple servings this way) by bringing the quinoa and 1 1/2 c. water to a boil. Season with salt, and once boiling, cover with a lid, reduce the heat to low and simmer for 15-20 minutes. Fluff with a fork and turn the heat off when your quinoa is ready (you should see these thin white semi-circles around every grain). Use caution when removing the lid as the pan will be incredibly hot and steam will pour out.

    2. While your quinoa cooks, wash and dry a handful of arugula and chop or grate 1/8 cup (or 2 tablespoons) of sharp cheddar cheese.  Set aside.

    3. Boil 2 cups of water in a small pan.  Once boiling, carefully crack 2 raw eggs directly into the boiling water.  75 seconds later, pull out the eggs using a slotted spoon to allow the water to drain, and rest on a paper towel.   Cooking the eggs for a little over a minute results in a well-cooked egg that has a runny yolk, but solid white exterior.

    4. Put the breakfast bowl together by layering the following: warm quinoa at the bottom, cheddar cheese, arugula, poached eggs.

    5. Top off the bowl with as many squirts of spicy sriracha as you like, then break the poached eggs so the yolk runs all over the bowl.  Stir everything together into a delicious mix-up and enjoy!

     

    Serving Size: 1 Bowl (with extra quinoa leftover for more) Difficulty Level: Easy

  • Chorizo Goat Cheese Quiche

    Drop everything, run to your nearest market, fire up the oven and make my Chorizo Goat Cheese Quiche immediately. Immediately!!  It’s that good…and super easy.

    Yep, making a quiche is simple, and the result is always incredibly delicious.  A homemade quiche always reminds me of my mom – she loves to make a basic one with broccoli, crunchy bacon and cheddar.  Yum!

    My quiche, a chorizo and goat cheese number, walks a bit more on the wild side.  It’ll take about 60 minutes from start to finish with prep and cook time.

    1. 1 pre-made, frozen pie shell (you can make your own, but save yourself the time and effort tonight and pick up a good ol’ Marie Callender’s)

    2. 6 eggs

    3. 1/2 c. milk

    4. splash of water

    5. 1/4 c. chopped green onions

    6. 4 inches of chorizo cut off a chorizo sausage, chopped (casings removed)

    7. half a small yellow onion, chopped

    8. 5 tablespoons fresh goat cheese, crumbled

    9. salt and pepper to taste

    10. non-stick spray

    1. Pre-heat your oven to 350 degrees. Chop up the chorizo and yellow onion into small pieces. I chop up the chorizo fairly fine, because I prefer it to be cooked throughout the quiche rather than in large slices. If you’re chorizo is already ground, use 1/2 c. of chorizo.

    2. Heat up a medium sized skilled over medium-high heat and spray with a non-stick spray.  Add the chorizo and chopped onion together, stirring frequently until the chorizo gets pretty brown, the onions start to become translucent, and everything starts to pop in the pan a bit.  I prefer crunchy chorizo, so I cook mine very well.  Take them off the heat when done.

    3. Chop up your green onions into small pieces.  Crack eggs into a bowl, add the milk, a splash of water, and green onions.  Add salt and pepper to taste (I’d go with 3 generous pinches of salt, and 6ish shakes of pepper), then whisk everything together.

    4. Put the chorizo/onion mix in the bottom of your pie shell.  Pour half of your egg mixture into shell.  Take your goat cheese and sporadically place a little more than half of the cheese into the mix.  Pour the second half of the egg mix on top of that.  Finish with the rest of the goat cheese and pop that beauty into the oven for 45 minutes at 350 degrees.

    5. If your crust starts to brown too much, create an aluminum foil ring to gently place on the crust as it finishes in the oven.

    6. You know your quiche is done when it starts to rise up a little bit, or when its clear that the eggs are no longer runny.

    7. Eat.  Tell me what you think.

    Serving Size: 1 Quiche

    Oven to 350 F

    Difficulty Level: Easy/Medium

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