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I love to have some delicious breakfasts options that can be made overnight for busy mornings. I prep them just after dinner while I’m still in the kitchen. The next morning, it just takes a few minutes to finish up and enjoy.
For additional sweetness: 1 chopped pitted date (optional)
In the morning, place mixture in a bowl and sprinkle with sunflower and/or pumpkin seeds. Add your favorite fruits on top. Here I’ve used raspberries and sliced fig.
Optional: Sprinkle with bee pollen.
Use fresh fruits instead of jam on your toast. Red fruits are not only delicious, but also loaded with powerful antioxidants and vitamin C.
Here I topped Ezekiel bread with almond butter, then added raspberries and pomegranate. I love the tart flavors contrasting with the almond butter and the satisfying crunchiness.
Eggs are a terrific source of protein and spinach is considered to be one of the world’s healthiest food. I love to have an omelette for breakfast, but they work any time of the day—just add a salad to make this a complete lunch or dinner meal. Serves 4.
Beat together in bowl 6 eggs and set aside.
Mince 3 garlic cloves. Thinly slice two leek stems, use white and green parts.
Heat up some olive oil in large skillet. Fry the garlic and leek until garlic is lightly browned and leek is softened. About 4-5 minutes. Add 2 cups spinach to pan, stirring to lightly wilt.
Add beaten eggs to pan. Season with salt and pepper. Gently stir over low heat until omelette begins to set. Continue cooking to your preferred consistency—soft or well done. Serve warm.
A dairy-free and gluten-free version of Bircher Muesli with a tropical twist —contains antioxidants, Omega 3, and fiber. Prepare the night before, for a hassle free start of the day.
Ingredients (serves 1):
Soak 1 tablespoon chia seeds and 3 tablespoons rolled oats (GF) in a ¼ cup plant milk (cashew, almond, hazelnut, coconut or oat) for at least 20 minutes and up to overnight. Top with 1/2 a ripe cubed mango and 10-12 blueberries. Sprinkle with cinnamon powder. Add a tablespoon of chopped nuts (almonds, hazelnut, etc.) and/or seeds (flax, chia, etc.) for some protein and crunchiness.
Tip: Prepare a big portion and keep in the fridge for about 3 days; can also be enjoyed as a snack in the afternoon..
Protein-heavy Avocado, Basil, Edamame (A, B, E) Toast, containing antioxidants, magnesium, vitamins A & K, folate, protein and fiber.
Toast 1 slice good quality bread (gluten-free linseed, Ezekiel, sourdough). Smash ½ a small, ripe avocado and spread on toast. Top with 1 small handful of chopped basil leaves and ¼ C cooked, peeled edamame beans*. Drizzle with cold pressed extra virgin olive oil. Squeeze a lemon wedge on top for a little brightness and add salt and pepper to taste.
*I buy frozen peeled edamame and cook according to package instructions. You can make a cup at a time and keep in refrigerator for up to two days.
Full of antioxidants and vitamin B this omelette is the perfect start to a busy day. Serves 4.
Dice 6 mushrooms. Chop 1 medium yellow onion. Mince 4 garlic cloves. Slice 3 spring onions, white and green parts. Chop 5 small tomatoes. Chop 5 fresh basil leaves.
Heat up a little bit of oil (extra virgin olive oil, extra virgin coconut oil or avocado oil) in a pan and fry all these ingredients until slightly brown.
Add the beaten egg, salt and pepper to taste. Continue cooking until your preferred consistency.
This delicious breakfast rich in omega-3, fiber and antioxidants keeps you satisfied all morning.
Soak 1 tablespoon chia seeds in 1/2 cup of coconut or nut milk for at least 20 minutes or overnight.
Mix in 2 tablespoons of low sugar, gluten-free granola (for homemade granola, see below).
Top with your favourite berries and a drizzle of raw honey.
Tip: Homemade granola is easy to make. Simply mix together ¼ cup each of pumpkin seeds, sunflower seeds, and roughly chopped almonds or walnuts. Add 1 teaspoon cinnamon powder and mix ingredients well. You can toast the nuts gently in a dry pan before adding the cinnamon. This makes them a little crunchy, and slightly releases the nut oils to allow the cinnamon stick better.
This delicious high-protein breakfast full of healthy fats, fiber and potassium couldn’t be any easier to prepare.
Fun fact: Avocados have more potassium and more magnesium than bananas!
Boil 1 egg (hard or soft, as you prefer) and peel.
Cut 1 avocado in half. Place boiled egg on top.
Drizzle with extra virgin olive oil. Add salt and pepper to taste.
Tip: For perfectly hard boiled eggs, add eggs to a pot and cover with water and put a lid on the pot. Bring water up to a boil. Turn heat off and set a timer for 9 minutes. Drain eggs and rinse under cool water. The yolks will be yellow, creamy and there won’t be a green ring from over-cooking in sight.
For soft boiled eggs, boil no more than 6 minutes.
Tuscany is one of my favorite spots in the world. This popular, simple and rustic Italian dish takes me there.
Cannellini beans (or white kidney beans) are nutritious—high in protein (1/4 cup serving contains 11 grams of protein), an excellent source of fiber, folate, iron and magnesium. They also contain a wealth of B vitamins, including B12.
Mix the boiled cannellini beans* with one cubed tomato, drizzle with extra virgin olive oil, add fresh or dried oregano, salt and pepper to taste. Top this delicious combination of flavor to rustic sourdough toast (GF). Add a few slices of avocado on the side for creamy goodness that pairs well with the beans.
* I usually avoid using canned food, but I do like to have some canned organic beans in my pantry for busy mornings or for a quick side dish when time is short.
You won’t believe that these are gluten-free, dairy free and have no added sugar. Ideal for a Sunday brunch treat for the whole family. Serves 4.
For banana lovers: add 1 mashed banana or slices of banana
Stir everything together until the batter is just combined. Don’t over mix. Pour about ½ cup of batter into a non-stick or cast iron pan. You don’t need to add any fat or oil to the pan. Cook on low fire until bubbles appear, flip once and cook until set and light brown. Repeat with remaining batter until finished.
Note: These make thinner European-style pancakes that are a little thicker than a crepe.
Top with any of these