Tag Archives: Healthy Breakfast Ideas

Vegan Menu Planning with Pinterest

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A self proclaimed Pinterest addict, I consider myself a bit of an expert on the content you’ll find in their Food & Drink Category…enough so to be confident, that you’ll find plenty of ideas for any dietary preference.

With this month’s Young Hearts Challenge being about a plant based diet, I’ve been turning to my “Eat Me” board for inspiration, almost daily.

http://pinterest.com/emmamazing/eat-me/

http://pinterest.com/emmamazing/eat-me/

I’ve rounded up some of the best plant based (or easily modifiable recipes) here, to fuel a sample menu for 4 days. I recommend making food in batches when you can, enough for 3-5 days. Sometimes you’ll just need to leave garnishes in small side bowls, or dress just before serving (i.e. salads). Rotate & swap your menu around on food prep day. One 3-4 hour timeframe (including shopping & prepping) every 3-5 days is not unreasonable, but I get that not everyone enjoys food prep. If you’re one of these folks, stay tuned later this week for a post on choosing healthy, prepared vegan foods & dining out.

Morning On the Go & Smoothies

Amaranth Porridge with Mango & Coconut:

http://pinterest.com/pin/64668944621295669/

http://www.scalingbackblog.com/sweet-treats/19348515350/#

Instant Green Smoothie: Prep ahead cubes, pop into blender with coconut water for an instant, nutrient dense boost to your day

http://www.muffintinmania.com/2011/07/green-smoothie-cups.html

http://www.muffintinmania.com/2011/07/green-smoothie-cups.html

Morning Brunch

Plant Based Paleo Friendly, Gluten Free Pancakes (almond flour). Note: Swap the eggs for 3/4 cup applesauce or 3 tbsp ground chia whisked with 9 tbsp water. Make extra’s for snacks!

http://www.elanaspantry.com/silver-dollar-pancakes/

http://www.elanaspantry.com/silver-dollar-pancakes/

Salads

Herb & Peanut Kelp Noodle Salad

http://tastespace.wordpress.com/2012/12/20/herby-peanutty-noodly-salad/

http://tastespace.wordpress.com/2012/12/20/herby-peanutty-noodly-salad/

Japanese Edamame Coleslaw (similar dressing to above, can repeat)

http://www.onceuponachef.com/2011/03/asian-slaw-with-ginger-peanut-dressing.html

http://www.onceuponachef.com/2011/03/asian-slaw-with-ginger-peanut-dressing.html

Mains & Vegetables

Creamy Portabella Mushroom Soup (serve with homemade yam fries &/or kale salad)

http://veggieconverter.com/2012/10/creamy-portabella-soup-recipe-vegan-glutenfree.html

http://veggieconverter.com/2012/10/creamy-portabella-soup-recipe-vegan-glutenfree.html

Stuffed Acorn Squash

http://www.meatoutmondays.org/7days.htm#squash

http://www.meatoutmondays.org/7days.htm#squash

Clean Treats & Snacks

Pancakes! (Leftovers from Brunch)

Your Favorite Nut Butters and Frozen Banana Bites

http://www.fitsugar.com/Frozen-Banana-Peanut-Butter-Recipe-24047720

http://www.fitsugar.com/Frozen-Banana-Peanut-Butter-Recipe-24047720

 Banana Boats (share one for dessert or a full one as a power snack, an hour before a workout). Ditch the marhsmallows, and use Vega Maca chocolate.

http://honeysuckleblog.blogspot.ca/2012/07/pinned-it-made-it-recipe-reviews.html

http://honeysuckleblog.blogspot.ca/2012/07/pinned-it-made-it-recipe-reviews.html

Raspberry Marzipan (vegan) Cupcakes

http://chocolatecoveredkatie.com/2011/02/11/raspberry-marzipan-muffins-for-two/

http://chocolatecoveredkatie.com/2011/02/11/raspberry-marzipan-muffins-for-two/

Have a (Plant) Powerful Week!…& don’t forget to follow me on Pinterest! Emmamazing

Why should I eat coconut oil?

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Coconut oil has quickly become one of the most sought after natural health products, as it gains a reputation for being a therapeutic oil. I’m asked all the time for my opinion on coconut oil, and really there’s so many good things to say about this fat, that I finally decided to create a resource…this post.

http://bit.ly/rz1iSS

I’m an avid user myself, especially to maintain health when I’m training at a higher intensity. The type of fatty acid in coconut oil is called a medium chain triglyceride (MCT), which is well known as an energetic, functional fat source for athletes*

I use coconut oil exclusively for cooking as it is a saturated fat, which by nature is heat stable, and doesn’t oxidize (becoming a free radical) at higher temperatures (smoke point is 350 degrees). Of the saturated fat options, coconut oil is the cleanest, is plant based, and can be sustainably harvested.

I also often advise 1/2-1 tbsp in the morning for those who find it hard to eat in the morning, or often skip breakfast. With a better quality oil, it melts like a candy. There’s 120 calories per tbsp, 12g fat, and no cholesterol.

http://bit.ly/wJzkxi

Let’s take a look at some of the best reasons to use coconut oil, and some of the experts on the topic:

  1. Helps with mineral absorption and skin tone: As a fat, it helps with the absorption of fat soluble vitamins A, D, E, & K. Saturated fats specifically, make up 50% of the cell membrane**. Quality saturated fats, like coconut oil should be used to maintain skin tone & integrity, especially as we age.
  2. Athletic benefits: The length of coconut oil’s fatty acid chain (medium) indicates that it is a quickly metabolized fat, which creates an efficient energy source (much like a carbohydrate). However, as a fat by nature, coconut oil also sustains a release of energy for endurance benefits.
  3. Supports immune function: Coconut oil is antimicrobial & anti tumor. It contains a conditionally essential fat called lauric acid, (plentiful only in coconut oil & breast milk), which is immune supportive.
  4. Can improve blood cholesterol: Studies have shown the ability for coconut oil to prevent LDL cholesterol oxidation (bad cholesterol becoming worse), and increase HDL (healthy) cholesterol.***
  5. Physical application encouraged: Apply directly to the skin for an instant, deep moisturizer, and can also be used as a lube! Check out the post on Joyous Health.
  6. Stable for cooking: With a smoke point of 350 degrees, coconut is one of the few oils that can withstand higher temperatures for baking or frying, without transforming or oxidizing.
  7. Weight loss: Coconut oil can help to improve body composition by efficiently converting fat into fuel because it is metabolized instantly in the liver, and enhances the movement of fat from storage*. It also keeps you full & satisfied and can help to curb a sweet tooth, as Health Coach Sarah Wilson advocates in her 8 week “I Quit Sugar” program.

http://bit.ly/LwUF8D

Resources:

References:

*Advanced Sports Nutrition. Dan Bernardot, PhD, RD, FACSM. Second Edition, 2012.

**http://www.health-report.co.uk/saturated_fats_health_benefits.htm

***http://www.sciencedirect.com/science/article/pii/S0009912004001201

Breakfast Bento Boxes

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While it’s been over a year since I was living in Japan, many of the culinary memories I gained still ignite my creativity. My all time favourite food presentation method (and consequent dietary strategy) is the Bento Box. Small serving sizes, an emphasis on variety, and all manner of colours and textures.

This months Recipe Redux is about “new beginnings”, and beginning the day with an inspired breakfast sets the tone for an equally inspired day. Meet: The Breakfast Bento.

Packed up and ready to go...

I first made a breakfast bento for the car ride to an early morning flight. I’ve since played around with a few other combinations allowing me to enjoy creating an unconventional breakfast with a wide range of nutrients. The beauty of the breakfast bento is there are very few limitations. In fact the only one coming to mind is that you need to be able to pack foods that are “leak” proof (no liquids unfortunately). Simply pare down the portion size of any of your favourite breakfast items & make sure you represent a variety of food groups and colours. Maximize your antioxidant potential, and choose whole food nutrients from grains, nuts, seeds, eggs, raw fruits, fish and maybe, just like the real bento’s, a little (key word ‘little’) something sweet tasting to take the edge off an early morning!

Breakfast Bento Box: How To

  • Pick your container: It’s best to use a wide, flat container that you can section off with something rigid like tinfoil or muffin cups, or use a pre-divided container.
  • Pick your macronutrients: Fats, proteins and carbs offer energy and satiety. You may choose to emphasize each category in differing proportions, but having an item from each category creates a balanced bento. Ideas include…
  • Carbohydrates: Fresh fruit, whole grain/whole grain products (such as sprouted, soaked or boiled oats, buckwheat or quinoa flakes), leftover roasted root vegetables, mini (whole grain flour) pancakes
  • Healthy fats: Nuts and seeds (hemp, coconut, almond, walnut, pistachio, cashew), avocado
  • Proteins: Smoked salmon, portion of omelette, hardboiled egg, sprouted quinoa, nuts & seeds (see also fats), tuna, yogurt, nut butters,
  • Garnish (with a treat?!): The primary garnishes could include herbs and spices such as a dash of cinnamon, a sprig of parsley, fresh basil or dill. Depending on your dietary needs, a sweet garnish (I call it a garnish b/c it’s truly not meant to be the focus) could be considered as an optional component. This could include: dried fruit, or a thimble size of maple syrup or raw honey. In Japan it would traditionally be a roasted chestnut.
  • Most of all, keep your portions simple, small and bite sized!

Sample Breakfast Bento’s:

Avo, Tom's, HB Egg, Nuts, Dates, Melon

Apple slices, Almond Butter, Smoked Salmon & Avo (could sprinkle with cinnamon & hemp seeds and add some broccoli florets...next time!)

The "Legit" Bento: Porridge (with buckwheat) and cinnamon on one side, raspberries, shaved coconut and hemp seeds on the other.

Thanks to the rest of the Recipe Redux crew, I don’t think you’ll be short of breakfast inspiration for a while! Check out some of their fab creations linked below…