Friday, October 10, 2014

Break Your Mundane Morning

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Breakfast is my favorite meal of the day and I'll often catch myself eating breakfast for lunch and dinner.  Breakfast foods are so great but unfortunately it's far to common to see athletes get stuck in the same routine at breakfast.  Whether it be cereal, leggo my eggo's, pop-tarts, or nothing at all; most people can stand to improve their breakfast habits.

The main excuse athletes give me for why they don't eat a quality breakfast -  cooking good breakfast foods takes too long and they want to sleep.  Well we can solve those problems in 2-easy ways.

          1) Wake-up 5-minutes earlier and use that time to make a better breakfast.  Waking up 5-minutes earlier will NOT effect your sleep and your body won't be able to tell the difference.  The recipes below are simple and fast, you don't need an hour to cook a quality breakfast.

          2) Prepare on Sunday.  Take 30-minutes on Sunday to cook up and prepare food for the week.  Some of the recipes below can easily be made on Sunday, and refrigerated to eat during the week.

We like the philosophy, "start strong, finish strong".  We feel if you start the day off on a good foot, you're more likely to go about your day making strong decisions.   So here are some of our favorite breakfast recipes to get your day off to a great start.


No Crust Quiche

Quiche is a great recipe to cook up on a Sunday, and break off slices during the week for a quick and healthy breakfast.  The recipe below can be altered to add or subtract whatever ingredients you like.  Always strive for at least 2 vegetables and a quality protein in your quiche recipe.

The Culprits

5 - Eggs
1/2C - Broccoli
1C - Spinach
1/4C - Onion
1/4C - Bell Pepper (any color)
4oz - Sharp Cheddar and/or Mozzarella Cheese (chopped or shredded)
4oz - Ham, Turkey, or Bacon
1/4C - Skim or Almond Milk

Steps

1) Lightly cook veggies and meat in pan


2) Beat eggs in a bowl with Milk


3) Add the ingredients from the pan as well as the shredded or cubed cheese to the eggs

4) Butter or spray a pie pan.  Add in the egg mixture in pie pan and spread evenly

5) Cook at 375 degrees from about 35 minutes, or until lightly browned

6) Enjoy!


Granola Cups

Granola Cups is another great Sunday preparation plan.  Piece together 5 cups and take one out each day to enjoy for breakfast. 

The Culprits

1/4C - Natural Peanut Butter
2TBSP - Honey
2C - Granola (even better would be homemade granola)
1/4C - Greek Yogurt

(Makes 5 cups)

Optional
1 Scoop - Vanilla or Chocolate Whey Protein (for added protein)

Steps

1) Melt the Peanut Butter and Honey together on low-medium in a pan


2) Scoop melted PB/Honey mixture out of pan with a spatula into a bowl

3) Mix granola (and protein if using) into the PB/Honey mixture

4) Evenly coat the granola

5) Spray either cup cake pan or mini bowls with non-stick spray

6) While still warm, scoop the covered granola into a cup cake pan or mini bowls to form the shape of a bowl.

I Usually Use a Cup Cake Pan, But Used Bowls This Time

7) Chill the Granola cups in the fridge to let PB settle and solidify

8) You can eat the cup in the bowl or slide the cup out of the form and eat on a plate (as shown below)

9) Serve with Greek Yogurt and Berries

(Photo Credit: loveumadly.com)


Bell Peppers Eggs in a Hole

Here's a great recipe that literally takes 5-minutes to make.  So no excuses!


The Culprits

1/2 - Bell Pepper
2-3 - Eggs
1-2oz - Mozzarella or Sharp Cheddar Cheese

Steps

1) Cut 2-3 thick slices from the Bell Pepper


2) Place sliced Peppers on griddle or pan to cook for 30-60 seconds each side

3) Crack an egg in each Pepper


4) Place slices of Cheese on top of egg


5) Cook until egg is done


Sunnyside Up Eggs on Toast with Avocado 

Another easy recipe that takes only a couple of minutes and gives you a healthy serving of protein from the eggs, quality fats fats from the avocado, and fiber and carbs from the rye bread.

The Culprits
 

1 - Slice of Rye Bread
1 - Egg
1/2 - Avocado

The Steps 

1) Toast the Bread and Cook the Egg on a griddle or frying pan (season egg)


2) Meanwhile, mash up the avocado to make into a spread

3) Spread Avocado on the Rye Toast and top with the Sunnyside Up Egg



Granola in a Jar

I got this recipe from my Sister, Saree, who owns Girls on Target out in San Diego.  I must say it is a game changer.  All it takes it about 2-minutes of prep time the night before, and then boom, it's ready to go the next day for a quick on the go breakfast.  Plus it gives you a lot of freedom to add your favorite fruits, nuts/seeds, toppings to cater it to your taste buds!

The Culprits

1/2 Cup - Organic Rolled Oats
2/3 Cup - Unsweetened Almond Milk
Pinch of Salt
Splash of Water

Optional but Recommended (Try your own variations as well!)
1TBSP - Flax Seed
2TBSP - Raisins
2TBSP - Chopped Nuts
2TBSP - Coconut
2TBSP - Chia Seeds
1TBSP - Dark Chocolate Shavings

Steps

1) In a mason jar or some other form of container, layer in this order - Organic Rolled Oats, Unsweetened Almond Milk, Water, Salt, Toppings.

2) Place in fridge over night

3) Wake-up and top with fresh berries, chopped nuts, banana, apple, anything you like.



4) Chow time!



Now go enjoy some delicious breakfast!

Go Get 'Em!

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