Dawna Stone

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Morning Meals

Blueberry Chia Breakfast Pudding

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Looking for a slightly sweet and refreshing way to start your day?  This breakfast is not only nutrient-rich but it will provide you with the energy you need to get through your morning. If you’ve never tried chia seeds, you’ll be pleasantly surprised by their unique texture.

Never heard of chia seeds? Chia is an edible seed produced from plants native to Mexico and Guatemala. It is an unprocessed grain with a mild, nutty flavor. Chia seeds have become increasingly more popular, and for good reason. They provide healthy doses of omega-3 fatty acids, carbohydrates, protein, fiber, calcium, and antioxidants and can easily be added to foods to help increase energy, aid digestion, and lower cholesterol.

I originally created this Chia Seed Breakfast Pudding topped with fresh blueberries for EatClean.com; this version offers slight variation.

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Blueberry Chia Breakfast Pudding
Servings
2
Servings
2
Blueberry Chia Breakfast Pudding
Servings
2
Servings
2
Ingredients
Servings:
Instructions
  1. In a small bowl, mix together the chia seeds and water and set aside for 15 minutes to form a gel.
  2. In a medium bowl combine almond milk, yogurt and honey. Whisk until mixed well.
  3. Add reserved chia mixture to yogurt mixture, mix and let stand at room temperature for 20-30 minutes, cover and refrigerate overnight.
  4. When ready to eat, divide chia mixture into two glass jars or small bowls, top with fresh blueberries and serve.
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Energy-Packed Breakfast

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While there is no doubt that eating breakfast is important, what you eat for breakfast is a key component. I rarely miss a morning meal and neither do my kids. Although the kids eat a hearty meal in the morning, I find my body responds best to a small and healthy meal—a cup of organic granola cereal or muesli with almond milk, a cup of low fat or non fat greek yogurt and fresh fruit, or a fruit and vegetable juice (in the juicer). When I start the day with one of these options, I feel refreshed and ready for the day.

A typical breakfast in our house looks like this:

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Some people may argue that they are too rushed in the morning to make breakfast and get out the door in time for work, school, etc. Others may argue that they skip breakfast in an effort to lose weight. Whatever the excuse or reasoning, I urge you to make time and give yourself a wholesome and nutritious breakfast. It will get your day started on the right foot by recharging your brain and body and allowing you to be more productive and efficient throughout the day.

With regard to weight loss, research shows that skipping meals, especially breakfast, can actually cause weight gain! Focus on eating a small, healthy meal in the morning – you may find that this helps, rather than hinders, the weight loss battle.

Pressed for time in the morning? Here are a few tips for choosing a healthy, wholesome and fast breakfast:

  • Pack a brown bag breakfast the night before and take it with you
  • Make a smoothie the night before and freeze for morning
  • Eat cereal or yogurt for a fast morning option
  • Set your alarm for 10 minutes earlier. How you feel throughout the day after a healthy breakfast is worth the 10 minutes!

Do you eat breakfast in the morning? Does it make a difference in your day? Do you have a favorite healthy breakfast you want to share?

 

Blueberry Banana Smoothie

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Blueberries and banana make for a perfect combination in this smoothie. Made with 5 simple ingredients, this protein-packed blueberry smoothie is sweet and refreshing. With a little bit of vegan protein powder, it can be a perfect breakfast or post workout snack. If you can’t find fresh blueberries simply use frozen.

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Blueberry Banana Smoothie
Servings
1
Servings
1
Blueberry Banana Smoothie
Servings
1
Servings
1
Ingredients
Servings:
Instructions
  1. In a blender, combine the almond milk, blueberries, banana, protein powder, and ice cubes. Blend until smooth. Pour into a glass and enjoy.
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Apricot Oat Breakfast Cookies

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This wheat-, dairy- and sugar-free recipe is a healthy alternative to your morning muffin or scone, but it’s just as satisfying! Using just 4 ingredients, these cookies are quick and simple to make, and the whole family will be asking for more.

I like to make a small batch, as these breakfast cookies are better if eaten the same day. If you are making for your entire family or a group of people simply double the recipe.

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Apricot Oat Breakfast Cookies
Servings
4large cookies (or 6 small cookies)
Servings
4large cookies (or 6 small cookies)
Apricot Oat Breakfast Cookies
Servings
4large cookies (or 6 small cookies)
Servings
4large cookies (or 6 small cookies)
Ingredients
Servings: large cookies (or 6 small cookies)
Instructions
  1. Pre-heat oven to 350°F.
  2. In a medium bowl mash the banana. Add the oats and egg whites and mix well. Let mixture sit for 3-5 minutes so oats become moist.
  3. Line a cookie sheet with parchment paper. With a small ice cream scoop or spoon, transfer batter to cookie sheet.
  4. With a spoon make a small impression in the top of each cookie. Place a tablespoon of jam on top of each cookie.
  5. With a spoon make a small impression in the top of each cookie. Place a tablespoon of jam on top of each cookie.
  6. Bake 12-15 minutes. Let cookies cool briefly and then transfer to a wire rack.
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Gluten-Free Cherry Vanilla Oat Bread

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If you’re like me and love the combination of cherry and vanilla, you’ll be head-over-heels for this Cherry Vanilla Oat Bread. It’s not too sweet which makes it the perfect breakfast choice, but it’s just sweet enough that it also makes a great mid-afternoon snack or after-dinner treat.

With two little kids at home, I’m always well stocked on bananas, as they’re a quick grab-and-go snack. But this also means I often find myself with bananas that are too ripe for the kids’ taste. I found a great way to use up my over-ripe bananas and at the same time make my bread recipe extra moist without adding any dairy.

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Cherry Vanilla Oat Bread
Gluten-Free, Dairy-Free
Servings
12
Servings
12
Cherry Vanilla Oat Bread
Gluten-Free, Dairy-Free
Servings
12
Servings
12
Ingredients
Servings:
Instructions
  1. Preheat the oven to 350°F. Line the bottom and short ends of an 8” x 4” loaf pan with parchment paper or lightly coat with olive oil.
  2. In a medium bowl, whisk together the oat flour, baking powder, baking soda and sea salt.
  3. In a large bowl, whisk the eggs. Add the mashed bananas, honey, almond milk, coconut oil and vanilla extract.
  4. Add the dry ingredients to the egg mixture and stir gently to combine. Fold in all but 10 to 12 cherries.
  5. Pour the batter into the pan and scatter the remaining cherries over the top of the loaf.
  6. Bake for approximately 45 minutes or until a wooden pick inserted in the center of the loaf comes out clean and the top is golden brown.
  7. Set the pan on a rack for 10 minutes to cool. Remove the loaf from the pan and cool completely on the rack before slicing.
Recipe Notes

(Make sure to mash the bananas before you combine them with the other wet ingredients. I’ve made the mistake of just tossing in the bananas before and although it works, it can get a little messy.)

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Power Oatmeal

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There are endless reasons why I frequently choose oatmeal to start my day. Oats are a good source of protein, calcium and iron, and when topped with a selection of superfoods, it’s the perfect jump-start.

The 14-day Healthy You Challenge often features oatmeal for breakfast. When developing The Healthy You Diet, I selected each meal very carefully. Oatmeal is a healthy option that leaves you full and satisfied, even when trying to lose weight.

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People often say, “I don’t like oatmeal. It’s too bland.” With the right preparation, however, oatmeal can be full of flavor when you top it with a perfect combination of ingredients. This Power Oatmeal is a great example. Not only is it nutrient-dense, it has great texture and is absolutely delicious. It's sure to get you on the oatmeal bandwagon!

Personalize your morning oatmeal by adding your favorite fruits, nuts, and natural sweeteners. I hope this version will give you some good inspiration.

Power Oatmeal
Servings
2
Servings
2
Power Oatmeal
Servings
2
Servings
2
Ingredients
Servings:
Instructions
  1. Cook oats (I use Bob's Red Mill) according to package directions. Transfer cooked oats evenly between two bowls. Top with Greek yogurt (I use Chobani), dried cherries, pumpkin seeds and honey.
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