{"id":5833,"date":"2020-02-05T17:16:55","date_gmt":"2020-02-05T17:16:55","guid":{"rendered":"https:\/\/helixhouse.co\/proze\/2020\/02\/05\/ten-healthy-breakfast-ideas-to-enhance-performance\/"},"modified":"2021-04-27T16:33:55","modified_gmt":"2021-04-27T23:33:55","slug":"ten-healthy-breakfast-ideas-to-enhance-performance","status":"publish","type":"post","link":"https:\/\/www.proze.com\/ten-healthy-breakfast-ideas-to-enhance-performance\/","title":{"rendered":"Ten Healthy Breakfast Ideas to Enhance Performance"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">Wake up, get after it, and REPEAT. The morning sets the intention for the day. Breakfast is just one of the ways to set that intention, energizing your day right from the start. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">PR\u014d TIP: It is important to include adequate protein to help control your appetite and stabilize blood sugar (balance , am I right?). When compared to high-carb breakfasts, research shows that, including higher amounts of protein at breakfast decreases hunger-stimulating hormones.\u00a0<\/span><\/p>\n<p class=\"p2\"><b>Here is to kicking off 2020 with new ways and new recipes to optimize performance:<\/b><\/p>\n<p class=\"p2\"><b>1. Apple Pie Smoothie\u00a0<\/b><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">5 raw almonds<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 small apple (chopped and core removed)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1\/2 small frozen banana<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">4 to 6 oz. plain Greek yogurt<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00bd cup almond or coconut milk<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 to 2 scoops organic Protein (grass-fed whey or Healthy Skoop)\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00bd teaspoon ground cinnamon<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li><span class=\"s1\">Blend all of the ingredients together in a high-speed blender and voila!\u00a0<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p class=\"p1\"><span class=\"s1\"><b>2. Super Green Smoothie<\/b><\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">6 to 8 ounces almond milk (homemade or plain unsweetened), coconut milk, or coconut water (or a combination of these)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1\/2 cup coarsely chopped kale or spinach (4 ounces; well rinsed, stems removed, firmly packed [baby kale works great])<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1\/2 Granny Smith apple, coarsely chopped (optional)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1\/2 banana, peeled and halved (optional; freeze (peeled) ripe bananas for a thicker smoothie)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1\/4 avocado, peeled and sliced<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 Tablespoon plain Greek yogurt (or coconut yogurt)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 scoop organic Protein (grass-fed whey or Healthy Skoop)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 teaspoon almond butter (optional; good for when you desire a super-charged, more caloric smoothie)<\/span><\/li>\n<\/ul>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li><span class=\"s1\">Combine all ingredients in a blender and blend until smooth. If the mixture is too thick, add a little water. Not thick enough? Add a few ice cubes. Serve in a chilled glass or mug.<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p class=\"p1\"><span class=\"s1\"><b>3. Quinoa Breakfast Cakes<\/b><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">These are a perfect \u201cmake ahead\u201d meal<b> <\/b>that you can warm up on the skillet in a flash.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Makes about 16 \u201ccakes\u201d \u2013 Serves 8<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">1 cup quinoa\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">2 cups low sodium vegetable broth<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">4 large eggs, beaten<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 cup oats<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 small yellow finely chopped<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00bc freshly grated Manchego or Asiago cheese\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00bd cup baby spinach (or other greens), finely chopped<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00bc cup finely shredded carrot<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 pinch garlic powder<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00bc teaspoon each salt and pepper<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Cooking oil spray<\/span><\/li>\n<\/ul>\n<div style=\"padding-left: 30px;\">\n<ol>\n<li>To cook quinoa: Combine 1cup of well-rinsed uncooked quinoa with 2 cups low sodium vegetable broth. Bring to a boil, cover, decrease the heat, and simmer for 15 to 20 minutes, until the quinoa is tender and liquid has been absorbed.<\/li>\n<li>Beat the eggs in a medium-sized mixing bowl. Stir in one cup of cooked quinoa (save the rest for another recipe) and oats. Add the onion, cheese, spinach, carrots, garlic, salt, and pepper. Mix well and let sit for a few minutes so the oats can absorb some of the moisture. Form the mixture into ten to twelve small patties.<\/li>\n<li>Heat a large heavy skillet coated with cooking oil spray over medium-low heat. Add patties to skillet so that they are not too crowded &#8211; about 5 to 6 should fit. Low heat to medium and cook for about 6 minutes on the first side. Carefully flip the patties with a spatula and cook the second side for 4 minutes (uncovered), or until golden. Check the underside to prevent burning \u2013 you may need to lower the heat even further depending on the type of skillet you are using.<\/li>\n<li>Remove the patties from the skillet to a plate lined with a paper towel or cloth kitchen towel while you cook the remaining patties. You may also keep them warm in a low temperature oven.<\/li>\n<li><span class=\"s1\">Serve topped with an egg over easy and\/or with a side of salsa or guacamole.<\/span><\/li>\n<\/ol>\n<\/div>\n<p class=\"p1\"><span class=\"s1\"><b>4. Avocado Toast with Smoked Salmon<\/b><\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Toast 2 slices of gluten free whole grain bread.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Mash a small avocado into a bowl and add a pinch of pink Himalayan salt and a pinch of turmeric powder and a few dashes of black pepper. Spread each slice of toast with avocado mixture.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Top that with a few slices of wild smoked salmon (without added nitrates\/nitrites). Garnish with capers, chopped almonds, and\/or micro-greens.\u00a0<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\"><b>5. Creamy Quinoa, Berries, and Walnuts<\/b><\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">Use the remaining cooked quinoa leftover from the Quinoa Cakes or cook up a new batch.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Combine 1\/3 cup cooked quinoa<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00a01\/2 cup plain Greek yogurt<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00a01 scoop organic Protein (grass-fed whey or Healthy Skoop)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00a01\/8 teaspoon of cinnamon.\u00a0<\/span><\/li>\n<\/ul>\n<ol class=\"ol1\">\n<li style=\"list-style-type: none;\">\n<ol>\n<li class=\"li1\"><span class=\"s1\">Layer quinoa, then yogurt mixture, 1\/4 cup blueberries and 10 walnuts and enjoy!<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p class=\"p1\"><span class=\"s1\"><b>6. Paleo Pancakes<\/b><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">This recipe serves 1 to 2<\/span><\/p>\n<ul>\n<li class=\"li1\"><span class=\"s1\">2 eggs<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 banana<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">2 tablespoons ground chia seeds<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">2 tablespoons ground flax seeds<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 teaspoons cinnamon<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">2 teaspoons lemon juice<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1\/4 tsp baking soda<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 scoop organic Protein (grass-fed whey or Healthy Skoop)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Olive oil or cooking oil spray<\/span><\/li>\n<\/ul>\n<div style=\"padding-left: 30px;\">\n<ol>\n<li>Add all ingredients to a blender and blend until smooth, scraping down sides of blender as necessary.<\/li>\n<li>Heat a large pan or griddle over medium-high heat.<\/li>\n<li>Lightly coat griddle with cooking oil spray or oil.<\/li>\n<li>Pour about 2 tablespoons of batter into circles on your griddle.<\/li>\n<li>Wait until the batter starts bubbling a bit (2-3 minutes) before flipping. Cook for about a minute on the other side, or until golden brown.<\/li>\n<li>Top with optional: almond butter, plain Greek style yogurt, nuts\/seeds, real maple syrup, applesauce<\/li>\n<\/ol>\n<\/div>\n<p class=\"p1\"><span class=\"s1\"><b>7. Breakfast Tacos<\/b><\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">2 organic corn tortillas<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1-2 tablespoons shredded cheese<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 scrambled egg<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">2 teaspoons fresh cilantro<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00bc avocado (sliced or chopped)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00bc cup black beans<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">2 tablespoons salsa (if desired).<\/span><\/li>\n<\/ul>\n<ol class=\"ol1\">\n<li style=\"list-style-type: none;\">\n<ol>\n<li class=\"li1\"><span class=\"s1\">Warm tortillas in oven or on stovetop \u2013 add 1 tablespoon shredded cheese to each tortilla. Add \u00bd of all ingredients to each tortilla, fold up and enjoy.<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p class=\"p1\"><span class=\"s1\"><b>8. Carrot Zucchini Fritters<\/b><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Totally worth the extra time that they take!<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">1 medium zucchini, grated<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 medium carrots, grated<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00bc cup finely chopped onion<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 egg<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">few dashes of salt and pepper<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 tablespoon rolled oats<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 teaspoon fresh chopped parsley<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 to 2 tablespoons cooking oil (grapeseed or avocado recommended)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Optional: Plain Greek-style yogurt<\/span><\/li>\n<\/ul>\n<div style=\"padding-left: 30px;\">\n<ol>\n<li>Grate the zucchini by hand or with a food processor and squeeze out excess moisture in a dish towel, paper towel or cheesecloth.<\/li>\n<li>Add grated and drained zucchini into a bowl and combine with carrots, onions, egg, salt, pepper, oats, and parsley and stir well to combine.<\/li>\n<li>\u00a0Let mixture rest in the refrigerator for about 20 to 30 minutes.<\/li>\n<li>Heat a skillet to medium high and drizzle with cooking oil.<\/li>\n<li>\u00a0Use your hands or an ice cream scooper to scoop mixture into small mounds.<\/li>\n<li>Place on the hot skillet and don\u2019t press down on the mounds for about 3 minutes. Allow them to begin to brown and then use a spatula to press them down.<\/li>\n<li>Remove them from the skillet and place them on a plate lined with paper towels.<\/li>\n<li>Top with plain yogurt as desired.<\/li>\n<\/ol>\n<\/div>\n<p class=\"p1\"><span class=\"s1\"><b>9. Kale Mushroom Omelet<\/b><\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">1\/3 cup sliced mushrooms (Cremini or Shiitake work well)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">2 tablespoons thinly sliced shallots (or green onion)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">\u00bd cup thinly sliced kale (make sure it is thoroughly washed and dried)<\/span>2 eggs<\/li>\n<li class=\"li1\"><span class=\"s1\">\u00bc cup cottage cheese<\/span><\/li>\n<\/ul>\n<ol class=\"ol1\">\n<li style=\"list-style-type: none;\">\n<ol>\n<li class=\"li1\"><span class=\"s1\">In a medium size skillet, add 1 teaspoon of olive oil and heat to medium-high. Add mushrooms and shallots and stir until wilted. Add kale and cook down about 3 minutes. Remove from skillet temporarily.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Combine two eggs and beat gently.\u00a0<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Recoat skillet with cooking oil spray.\u00a0 Add eggs and once they begin to take form along the edges, add cottage cheese and cooked veggies in the center of the omelet. Cook until eggs are set. Fold over and flip as your cooking skills allow<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p class=\"p1\"><span class=\"s1\"><b>10. Uncommon Breakfast Bowl<\/b><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Are you ready for this? Here\u2019s your ingredients:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li1\"><span class=\"s1\">1\/2 cup unsweetened almond or coconut milk<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 frozen (peeled) banana<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">2 scoops organic Protein (grass-fed whey or Healthy Skoop)<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 pitted Medjool date<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1 tablespoon cacao powder<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">1\/4 of an avocado<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><span class=\"s1\">1 tablespoon unsweetened dried coconut<\/span><\/span><\/li>\n<li class=\"li1\">1 tablespoon rolled oats<\/li>\n<li class=\"li1\">1 tablespoon chopped walnuts or almonds<br \/>\n<span class=\"s1\"><span class=\"s1\"><br \/>\n<\/span><\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place almond milk and avocado in a high-speed blender or food processor and blend until smooth and creamy. This mixture should be pretty thick.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pour or scoop mixture into a bowl and top with the dried toppings (coconut through nuts). Feel free to get creative with the toppings, just keep the sugar to a minimum.\u00a0<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Wake up, get after it, and REPEAT. The morning sets the intention for the day. Breakfast is just one of the ways to set that intention, energizing your day right from the start. PR\u014d TIP: It is important to include adequate protein to help control your appetite and stabilize blood sugar (balance , am I [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5983,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[181,180,1],"tags":[],"class_list":["post-5833","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-tips","category-higher-education","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.proze.com\/wp-json\/wp\/v2\/posts\/5833","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.proze.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.proze.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.proze.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.proze.com\/wp-json\/wp\/v2\/comments?post=5833"}],"version-history":[{"count":0,"href":"https:\/\/www.proze.com\/wp-json\/wp\/v2\/posts\/5833\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.proze.com\/wp-json\/wp\/v2\/media\/5983"}],"wp:attachment":[{"href":"https:\/\/www.proze.com\/wp-json\/wp\/v2\/media?parent=5833"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.proze.com\/wp-json\/wp\/v2\/categories?post=5833"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.proze.com\/wp-json\/wp\/v2\/tags?post=5833"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}