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The information and services provided by Gretchen Spetz MS, RDN, LD are in no way to be used as a substitute for medical care. The information provided by this website and services is for educational purposes only. Individuals should seek the permission and supervision of a physician before starting any weight loss plan, diet or exercise program. All medical information should be used in consultation with your physician and other healthcare providers. Gretchen Spetz MS, RDN, LD  is not responsible for the contents or products of any or all links made from and to this site by a third party site. The Functional Kitchen LLC disclaims any liability arising directly or indirectly from the use of this web site and/or services.

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Breakfast of Champions

January 16, 2018

Breakfast - it’s one important meal! Starting the day off with foods high in protein and antioxidants and low in added sugar and other inflammatory foods allows your body to run more efficiently. Here are a couple ideas to keep you (and anyone else who eats your breakfast!) fueled for a busy morning with little prep and lots of taste.

Chances are, you are probably responsible for feeding breakfast to people other than yourself. The thing I hate most about feeding multiple people is how easy it can be to find yourself making multiple meals! I find myself frequently feeding my two year old a waffle, plain yogurt with cinnamon and fruit because it is EASY. There is not anything wrong with this meal, but I like to mix in lower sugar options and more nutrient-dense foods in place of the waffle. I also like to feel good eating what I make for the toddler and not make a separate meal for myself!

Here are a couple options to make your breakfast-making a breeze:

Egg Cups: grab yourself a dozen eggs and get ready to have 6 breakfast servings in a snap! I love these little guys because they are filling, you can eat them cold or hot, and if you aren't in the mood to eat them right away, they freeze well. Egg cups are the ultimate omelet on the go, and you can fill them with your choice of meat, veggies, or cheese.

My favorite version of egg cups are my Smoked Salmon Egg Cups with Shallots and Mushrooms. The smoked salmon adds extra protein to help you stay full, and they are a fabulous source of anti-inflammatory omega-3 fatty acids. Shallots are a sweeter cousin to the onion, and provide sulfur to aid in liver detoxification. Shiitake mushrooms can help balance testosterone levels and are an excellent source of copper. Serve these cups with a serving of fruit for a complete breakfast rich in protein, fiber, and deliciousness!
 


Smoked Salmon Egg Cups with Shallots and Mushrooms
makes 6 servings (2 egg cups per serving)

Ingredients:
Coconut oil spray
12 organic or locally raised eggs
½ cup diced shallot
4 oz smoked salmon (try to buy wild-caught if possible)
¾ package of shiitake mushrooms
salt and pepper to taste

Directions:
1. Spray muffin tin with coconut oil spray. Preheat oven to 375.
2. Crack the eggs in a large bowl. Using a fork or a whisk, blend the eggs until smooth (like scrambled eggs).
3. Add the shallot, smoked salmon, mushrooms, salt, and pepper. Stir to combine.
4. Divide the egg mixture evenly among the muffin cups.
5. Bake for 20-24 minutes or until eggs are set.
6. Store in refrigerator until ready to eat. Ok to freeze any leftovers after 5 days!

Another fabulous option is Birch Benders pancake mix. They have a paleo version that is dairy-free, gluten-free, has monkfruit in place of sugar, and tastes good. I use almond milk in place of the water to throw in some extra calcium. It is super easy to mix up a big batch. They refrigerate and freeze well. I like to add a hardboiled egg to my pancake meal for extra protein. 

 

 

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