Ready-Set-Go! - Culinary Therapy


Do you wake up weekday mornings on the go? Whether you have young children, lunches to pack, or a high-energy job (maybe even all three), weekday mornings often resemble a circus!

My nine year old is on crutches for a fractured ankle from a one-handed cartwheel (seriously). This morning, she grew tired of waiting for someone to carry her crutches down the stairs, and decided instead to swing down the steps on her crutches like a trapeze artist.

But, I digress…

One of the most common questions I am asked by clients and friends is some variation of:

 Do I have to eat breakfast?

What should I eat for breakfast on a busy morning?

What can I feed my kids that’s quick to prepare and will sustain them at school?

Breakfast is really important for so many reasons. It boosts your metabolism, stabilizes your blood sugar, and ultimately helps you avoid overeating later on in the day. You are more likely to lose weight, or maintain a healthy weight, if you are eating breakfast.

I love making oatmeal pancakes from scratch, or homemade scones and muffins are great coupled with some fresh, seasonal fruit.

But, if you don’t have the time or desire to bake, here are 7 healthy ways to start your day with quick and easy nutrient-rich foods that will sustain you:

(1) Coconut Yogurt with apples and nut butter

(2) Good quality toast with sliced avocado, Spectrum mayo, and sea salt

(3) Good quality toast with ghee and unsweetened apple butter

(4) Hardboiled eggs with sea salt

(5) Fruit and protein smoothie: Combine almond milk, hemp protein powder, two tablespoons of unsweetened coconut and a tablespoon of chia seeds (great for energy) with a banana or frozen organic berries for a delicious, quick, nutritious smoothie option

(6) Oatmeal made with rolled oats (not instant), almond milk, apples and cinnamon

(7) Chia Goodness with almond milk and seasonal fruit: Chia goodness is a combination of hemp, sprouted buckwheat (gluten-free) and chia seeds. It was introduced to me at a nutrition conference and it’s been a favorite since

You’re probably wondering about breakfast cereals, which I haven’t included for a reason. I spent 20 minutes in Whole Foods last week looking for a breakfast cereal that had enough fiber, no refined sugar, and a healthy amount of good fats… and found only one that passed the test: Udi’s Au Naturel Granola, made with oats, honey and oil.

Most packaged breakfast cereals are not the best way to start your day. However, I do admit to keeping a box in our pantry cabinet for when we need it. Here’s how to up the nutritional value: Choose a cereal with a minimum of 4 grams of fiber and no more than 6 grams of sugar. Increase the nutritional value by sprinkling with chia or flax seeds.

What quick breakfast ideas satisfy and sustain you? Share your ideas in the comments section below.


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