My Go-To Breakfast

Breakfast was quite possibly my FAVORITE meal of the day. By “breakfast” I mean bacon and eggs, hash browns and grits. Not to say I’ll NEVER indulge in that make-your-tastebuds-sing, greasy breakfast option again, but those days are over in the Lang home.

Making my diet mostly plant-based is really, really important to me. I’ve researched, watched documentaries, and researched some more and based on what I’ve learned, I just simply have to cut animal products out of my meals as much as possible. (Which, by the way, is VERY possible whether we want to admit it or not. Want some great resources? Zip me an email.)

So, I started searching for a healthy, plant-based breakfast option.

Well, hellooooooooo oatmeal. I was digging oatmeal and fruit for a couple of weeks until a friend of mine said “Oh, but if you add quinoa to your mix you’ll get a lot more nutrients and proteins!” Ding, ding, ding!

[Ok, so let me be really transparent here. This is not an official recipe. I don’t do recipes. My husband finds it incredibly annoying that I simply cannot go by a recipe. Even if I am really, really good and I make it to the end having followed the directions… I will add something else.]

So my APPROXIMATE recipe (and you’ll have to tweak based on how hungry you are in the mornings) is:

  • 2-3 tbsp cooked quiona

  • 1/2 tbsp ground flax seed

  • 1/2 tbsp chia seeds

  • 1/2 tbsp hemp hearts

  • 1/2 green apple (I use the other half in my green smoothie!)

  • sprinkle some cinnamon on top

  • add nuts if you like ‘em

  • add some water. (I don’t know how much. I just run a little out of the faucet… Start small and add more if you need to later.)

  • zap in the microwave for 45-60 seconds

Quinoa, ground flax seeds, hemp hearts, and chia seeds.

Quinoa, ground flax seeds, hemp hearts, and chia seeds.

Apples, cinnamon, and I often add walnuts or another type of nut.

Apples, cinnamon, and I often add walnuts or another type of nut.

I prep this in the morning and take it to work to enjoy while I’m catching up on emails, etc. You could actually prep all the dry ingredients a few days in advance but I’m not that organized… yet. 2019 goals.

Below is a little blurb about each ingredient, in case you’re interested in learning more about the nutritional piece.

Give this “recipe” a whirl and let me know what you think! xo


QUINOA

“Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. It is also high in fibermagnesium, B vitaminsiron, potassium, calcium, phosphorusvitamin E and various beneficial antioxidants.” source

GROUND FLAX SEED

“Flaxseeds are an excellent source of omega-3 essential fatty acids. They are a very good source of dietary fiber, vitamin B1 and and copper. They are also a good source of the minerals magnesium, phosphorus and selenium.” source

CHIA SEEDS

“Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. They are the richest plant source of omega-3 fatty acids. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body.” source

HEMP HEARTS

“Technically a nut, hemp seeds are very nutritious. They have a mild, nutty flavor and are often referred to as hemp hearts. Hemp seeds contain over 30% fat. They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3). They also contain gamma-linolenic acid, which has been linked to several health benefits. Hemp seeds are a great protein source, as more than 25% of their total calories are from high-quality protein.” source

GREEN APPLE

“Innately packed with a variety of essential nutrients, green apples offers a humongous range of health benefits. Their high fiber and antioxidant content not only helps aid digestion, detoxify the liver, regulate the cholesterol levels but can make your immune system more resilient and help in weight loss, too. Plus, they can also help lower your risk of asthma and cancer.” source

CINNAMON

“Cinnamon has been used as a medicine in traditional Ayurvedic and Chinese medicine for centuries. Known for its benefits linked to digestion and gastrointestinal complaints, cinnamon has long been used as a home remedy for heartburn, indigestion, and nausea.” source

Magic Green Smoothie

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Need more greens in your life? Whew, me too sister! Here’s my go-to (as in, every single morning) green smoothie recipe. It ain’t fancy, but it’s a quick and easy way to get my Pop Eye on and start my day off on the right foot.

1 hefty handful of organic spinach
1/2 green apple, chunked
1/2 lemon (peeled) or 1-2 tsp lemon juice
1 tbsp organic ground flaxseed
1/2 - 1tsp spirulina
1/2 scoop vegan protein powder
4-5 ice cubes
8oz+ water

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I use a Magic Bullet Blender and it is perfect. Easy cleanup and simple to use. I like to let the ice sit in the water for 5-10 minutes to soften up so it’s not quite so icy, just super cold. Mmmm.

If you have some frozen blueberries, throw a few in there, too! You can’t really go wrong. Just keep the sugar to a minimum… and by sugar I mean extra fruit.

Notice that I use water as my liquid. I see a lot of smoothie recipes using almond or another type of “milk”. Look, I’m all for a dairy alternative. That’s what we use in our home, too. But just because it’s not dairy doesn’t mean it’s healthy. There’s a lot more to these fake milks than just almonds and water... fillers, flavors, thickeners, etc. Unless you’re making it at home, please minimize the use of these store bought milk alternatives.

Be warned: This will not taste like a fruity smoothie from Starbucks. It tastes pretty darn good and it’s full of protein and micro-nutrients. Stick with it and you will get used to it. Cheers!

Drop me a note below to let me know what ya think!

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