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Metabolism Boosting Breakfast Scramble

Breakfast is definitely one of my favourite meals! In fact, I feel like you can eat ‘breakfast’ at any meal of the day. 

I always love seeing the reaction of my clients when they see their meal plans. Most of them will find foods such as chicken or beef as a breakfast option on their meal plan, or a combination of specific nuts and seeds with certain fruits all as a way to ensure adequate protein. And of course, then there’s eggs! My fav 🙂 

You might find it strange to eat chicken or beef at breakfast, but the thing is, breakfast is just another meal of the day, so any food can apply here. And protein is key!

In fact, if you’re starting your morning off with a bagel, cereal, granola, or a smoothie (that does not have adequate amounts of fat and protein), you can ensure you’ll be setting yourself up for some unstable blood sugar, combined with a slower moving metabolism, combined with a general feeling of fatigue later in the day. 

Know what I mean?

What you choose for breakfast plays a key role in hormonal health and metabolism. If you’re struggling to lose weight or are dealing with hormonal imbalances, such as PCOS, PMS, diabetes, menopause, hot flashes, insomnia, fatigue, stress, acne, hair loss or estrogen dominance,  you might want to take a look at what foods you’re choosing to eat to start your day. 

And of course, this applies to all your meals. Every time you eat is an opportunity to support your health and hormones, so why not choose the best foods possible? 

So what’s so great about my simple and delicious breakfast scramble? Well, aside from being simple and delicious, it contains a few key things:

  • Eggs – which provide you with protein, healthy brain feeling fats and numerous hormone balancing vitamins and minerals
  • Avocado – is loaded with vitamin E and monounsaturated fats, both of which are incredible for skin health
  • Asparagus – contains glutathione, a potent antioxidant that keeps your skin youthful and is found in every cell in your body! It scours our body for toxins, free radicals and heavy metals that pose a threat to our health and well-being and gives them the boot!
  • Spinach – is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese – so basically, it’s a nutrient powerhouse!

This recipe is quick to make. I love chopping and prepping veggies a day before so they are ready in the fridge to add to recipes. Food prep is a life saver!

Enjoy the delicious and get that metabolism soaring! And if you’re looking for one-on-one support to lose weight and balance your hormones, fill out my online application here. 

And be sure to click here to download my FREE DIY Beauty Secrets eBook for gorgeous glowing skin! 

 

 

 

Metabolism Boosting Breakfast Scramble
Serves 1
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Prep Time
5 min
Cook Time
8 min
Prep Time
5 min
Cook Time
8 min
Ingredients
  1. 1 tablespoon ghee
  2. Handful of spinach
  3. 3 asparagus stalks, chopped into 1/4 inch coins/pieces
  4. 1/4 onion, roughly chopped
  5. 2 eggs, beaten
  6. ½ avocado
  7. sea salt and pepper
  8. herbamare
Instructions
  1. Add ghee to a skillet over medium heat.
  2. Add spinach, onion and asparagus and sauté for 3-5 minutes, until onion is slightly translucent.
  3. Stir in whisked eggs and cook for 3 more minutes until cooked through, being sure to mix and incorporate into the veggies.
  4. Top with avocado and season with salt, pepper and herbamare.
Notes
  1. Don't have spinach or asparagus on hand? Any veggie will work. Use chopped peppers, kale, mushrooms, chard, bok choy or any green veggie your heart desires!
Holistic Wellness https://holisticwellness.ca/
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Gluten Free Hemp Seed N’Oatmeal

When it comes to breakfast, I like to switch things up. I like to pack protein, fibre and fat into my breakie whenever possible. But sometimes I crave something on the warmer and more comforting side of things. While I wouldn’t call oatmeal a poor breakfast option, I know that it doesn’t always make me feel my absolute best, knowing how sensitive my blood sugar can be.
 
It’s important to remember that even though a food may be considered “healthy” to the general public, it doesn’t mean always mean it’s the most suitable food for you.
We want to make sure that when we eat, we’re putting whole nutrient-dense foods into our body that allow us to thrive, not just survive.

Sometimes that means going through the waves of trial and error to figure out which foods make you feel the best; which foods give you the utmost energy, the best sleep, the most stable and consistent mood, the least bloating and the best poops (yup, I went there!).

That’s why it can be helpful to work with a natural health care practitioner or nutritionist to design a personalized diet tailored to your unique dietary needs (wink wink, nudge nudge! Checkout your options here) 
 
With all that said, some days I just really freaking want oatmeal or toast.

Something simple, you know? Lately I’ve been seeing a lot of “hemp seed non-oatmeal oatmeal” dishes and I thought – perfect! 

This was made for me! A fat and protein fuelled breakfast that’s equally comforting and delicious as oatmeal? Sign me up!
The beauty of this recipe is that it contains no oats or grains, so it’s perfect for anyone following a paleo, ketogenic, gluten-free, dairy-free or a low sugar diet (perfect for our recipe clubbers, because May is our Sugar Free month!)
 
Here’s what you’re getting in every bite:

Hemp Seeds: This is what makes up your “oats” in this recipe. Hemp seeds are considered a “perfect protein” as it contains all 20 amino acids, including the 9 essential amino acids that the body can’t produce. This makes it super easy for our body to absorb and make use of. Because they are so rich in fat and protein, they are great for balancing hormones, providing relief for joint pain, weight loss, heart health and digestive health.

I order mine from Eaton Hemp — eatonhemp.com/healthyhormones — you can save 20% off your order with the code HEALTHYHORMONES

Chia Seeds: This is another nutritional powerhouse you may be more familiar with if you’ve had a Chia Pudding or thrown these in your smoothie before. Chia Seeds absorb 10X their weight in water making them a super hydrating food. When they are in liquid or water, they turn into this gelatinous texture, which is super soothing for the gut lining, especially for those that suffer from digestive issues. They’re also packed with fibre and protein, meaning you’ll stay satiated for hours (for real, though!)

Coconut Milk/Unsweetened Shredded Coconut: Another member of the fat fam – coconut! We know and love this tropical superfood for being one of the richest sources of saturated fat. Wait, what? I thought saturated fat was bad for me? Not quite, deary! Coconut contains Medium Chain Triglycerides (MCTs) (versus long-chain fatty acids), which are metabolized differently by the body. They go straight to the liver from the digestive tract and are used as a quick source of energy instead of immediately being stored as fat. See? Fat is your friend!

Ground Flax: Flax seed is the new “pepper” in my life – I sprinkle it on everything! Flaxseeds are a super rich source of omega-3, packed with fibre and protein (see ya later, cravings) and help to reduce cholesterol. Since they’re so rich in fibre, they are a dream and a half when it comes to alleviating digestive issues. Have some gut inflammation? Eat flax. Do you suffer from Chrohn’s Disease? Eat flax. Are you constipated frequently? Eat some dang flax! It’s best to consume it in its ground form, as it is easier to digest. When it’s in its whole form, it has the potential of passing through your intestine undigested, meaning you won’t reap all of it’s many benefits. Needless to say, flax is a pretty bad-ass superfood that you should definitely be weasling into your diet!

Are you ready to dive into this goodness? Nosh away!

 

Gluten Free Hemp Seed N'Oatmeal
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Ingredients
  1. ¼ cup hemp seeds
  2. 1 cup coconut milk
  3. 1 tbsp ground flax
  4. 1 tbsp chia seeds
  5. 6 tbsp unsweetened sulphite-free shredded coconut
  6. pinch of sea salt
Toppings
  1. 1 tbsp maple syrup (optional)
  2. 1 tbsp cacao nibs (optional)
  3. drizzle of almond butter
  4. blueberries
  5. nuts & seeds
Instructions
  1. Place all ingredients into a small pot, mix together and bring to a boil.
  2. Once boiling, bring down to low heat and let simmer for 4-5 minutes until most of the coconut milk is absorbed (it should be a thick oatmeal-like texture once it’s done)
  3. Transfer to a bowl and top with toppings of your choice.
Notes
  1. *If you are typically drawn to sweet flavours, I suggest adding a bit of maple syrup. For those that like to taste all the in’s and the out’s of the natural flavours of coconut, hemp and so on, you can get away with not adding any – but have fun with it! It’s up to you!
Holistic Wellness https://holisticwellness.ca/

ABOUT THE AUTHOR: Rachel Molenda is a Toronto-based Holistic Nutritionist (CNP) and Freelance Social Media Manager & Strategist for health-based businesses. After a short and stressful career in advertising, she decided to fully immerse herself in the health world, where she healed herself from chronic stress, emotional eating and digestive upset. With each client she works with, Rachel brings her simplistic, anti-diet, whole foods-based approach to help people find balance and optimal health so they can thrive in their bodies as they once did. Rachel is the in-house Holistic Nutritionist at The Root Natural Health Clinic in Port Credit, ON where she educates clients on the healing power of food and therapeutic supplementation through nutrition consultations, group talks and workshops.

 

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Turkey and Egg Breakfast Cups

As I was perusing around WholeFoods the other day, I came to the deli meat counter which I always avoid.

I mean, Wholefoods has some great products and meat selection, but deli meats are something I was just never interested in. Especially when you hear about all the added salts, sugars, and nitrates used in the meat, it’s not something that is Qualitarian approved!

But I learned that the turkey was freshly roasted, contains no nitrates, salts and sugars and the ingredient list read – turkey, garlic, herbs. I was a-ok with that!

I had this idea to make these egg cups cooked inside bacon or turkey, and so I bought myself 6 slices and came home to make this delicious concoction that I was dreaming up!

This is a no-excuse breakfast! Uncomplicated, simple, healthy, few ingredients, little mess. What more could you ask for?

These breakfast cups are great for on the go, and great as a healthy protein rich breakfast to fuel your kids (and yourself of course) before sending them off to school. Or, better yet, make a few in the morning and pack them up for lunch. Served with a simple green salad, or better yet, The Best Kale Salad Ever Recipe, and you’ll be nourished, happy, full and fuelled for your day!

Enjoy!

Turkey and Egg Breakfast Cups
Yields 6
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Prep Time
5 min
Total Time
15 min
Prep Time
5 min
Total Time
15 min
Ingredients
  1. 6 slices of nitrate/hormone/antibiotic-free turkey, organic preferably
  2. 6 eggs
  3. 1 1/2 tbsp fresh parsley, chopped
  4. 1 tsp dried chili flakes
  5. 1 tsp dried oregano
  6. 6 cherry tomatoes, sliced in half
Instructions
  1. Preheat oven to 350F. Grease 6 muffin cups with olive or coconut oil.
  2. Place turkey inside muffin cups creating a 'cup' or 'pocket' to pour in eggs.
  3. In a bowl or measuring cup (I used a measuring cup which made it easy to pour), whisk eggs with herbs. Pour into turkey cups. Add chopped tomatoes evenly amongst cups and sprinkle each with sea salt and black pepper.
  4. Bake for approximately 10-12 minutes. I left mine in for 12 minutes. They were slightly runny but still held together quite nicely. You can leave them in for 2 minutes longer if you prefer your eggs more cooked through.
Notes
  1. Get creative! You can add bacon, chopped broccoli, or a sprinkling of cheese on top. Use up different veggies in your fridge to create the perfect breakfast cup for you!
Holistic Wellness https://holisticwellness.ca/

 

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Pumpkin Pie Waffles

I live in a Condo. It’s small. Meaning, my kitchen is pretty small too. 

Now I love my condo. Especially our view. It’s to die for! We are up on the 27th floor and the sunsets are beautiful and breathtaking. Plus, I really enjoy over looking the city. 

But…being in a small condo with a small kitchen, means I don’t really have much space for things like a dehydrator (which I have but is stored in the laundry room and never been used!) or for fancy little things like waffle makers! 

My boyfriend, the minimalist that he is, kept telling me “no waffle maker!” He thought it was going to be big, bulky and get stored in the laundry room like everything else!

Well… I didn’t listen to him and out I went looking for the perfect waffle maker. Literally for weeks it was all I ever talked about. I wanted to make waffles so badly. One of our favourite organic brunch spots in the city closed down, and they used to have the best waffles! So, I just had to make my own. 

If you follow me on Instagram, or have downloaded my free Best Breakfast Recipe eBook (just sign up on our homepage), you’ll also know that aside from waffles and pancakes, I really love pumpkin. I love making pumpkin pancakes! So naturally, a pumpkin waffle recipe was in order. 

These waffles are fluffy and contain no junk! Meaning, they are free of added sugars, gluten, dairy and are Paleo friendly! Only goodness in these waffles. Top them with my Maple Coconut Whip and you’ll be one happy camper! 🙂

Enjoy!

Paleo Pumpkin Pie Waffles
Yields 2
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 1/2 cup organic pumpkin puree
  2. 3/4 cup almond flour
  3. Half a scoop organic vanilla whey protein powder (optional)
  4. 1/4 cup almond milk
  5. 1/4 cup shredded unsweetened coconut
  6. 2 eggs, whisked
  7. 1/2 tsp baking soda
  8. 1/2 tsp baking powder
  9. 1 tbsp vanilla extract or ground vanilla bean
  10. 1/2 tsp cinnamon
  11. 1/2 tsp pumpkin pie spice
  12. 1/4 teaspoon sea salt
Instructions
  1. Heat up your waffle iron. I turn mine to the 'crisper' setting as I like mine with a little crunch.
  2. In a medium sized bowl, mix together milk, eggs and vanilla.
  3. To the same bowl, add the rest of the dry ingredients and pumpkin and mix together.
  4. Add a bit more almond milk, if batter looks too thick. The batter should be runny but still have a bit of substance to it.
  5. Ladle into your waffle maker or I like to pour the batter into a large mug or measuring cup and pour from there.
  6. Cook until done. Mine took about a good 5 minutes.
  7. Top with fresh berries, almond butter, maple syrup or coconut whip. The possibilities are endless!
Notes
  1. Alternatively, you could make these into pancakes if you don't have a waffle maker. Wait a minute? You don't have a waffle maker? Go out and get one! You'll want one after all the waffle recipes you'll start to see me post 🙂
Holistic Wellness https://holisticwellness.ca/
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