Clean Eating Breakfast
One question I get asked a lot is how to manage clean eating for breakfast. So many of us are accustomed to eating processed cereals, pre-mixed yogurt and fruit with added sugars, and toasted bread products in the morning, that clean eating for breakfast sounds like a difficult challenge.
I assure you, it is not. In fact, clean eating breakfast recipes are delicious, filling, and satisfying. And, they don’t have to be complicated, especially first thing in the morning.
Clean Eating Breakfast Tip 1: Shop for Clean Foods with a List
First thing’s first, you have to have clean foods in your home in order to prepare clean foods. So that means, you’ll have to do some grocery shopping. I suggest always having a list before shopping. I don’t know about you, but once I hit 40, I had to start making lists of anything and everything I needed to actually remember.
I make monthly and weekly meal plans out with coordinating shopping lists. I send the list to myself on my phone so that I am sure to have it with me when I shop. That way, I never forget that one super-important ingredient I need, AND, just as importantly, I never overshop and blow my food budget on things I don’t really need. I try to minimize my food budget by buying exactly what I need because I hate throwing away unused produce and other grocery items; it’s a waste of money, resources, and is bad for the planet.
If you have Instacart (get $10 off with link) or Amazon Fresh in your area, I highly suggest using them. They deliver all your groceries to your door. I find ordering groceries online is much easier than shopping in the store. I just go down my grocery list, type everything I’m looking for in the search function, and choose my groceries. Then, I save my cart for next time, since there are a lot of staples that I order on a weekly or bi-weekly basis. Easy, peasy.
In the grocery store, stick to your list. Do not be tempted by the toaster pastries, the “low-carb” cereals, or the instant breakfast drinks. None of these are your friends. The foods you want are mostly located in the produce section, meat and seafood aisle, and dairy aisle (but purchasing non-dairy items.) When shopping for your clean eating breakfasts, you want to purchase foods that are unprocessed, without any added sugar, are gluten free and dairy-free.
Foods to Avoid:
· Added sugar and artificial sweeteners
· Corn (grain)
· Nitrates (lunch meats)
· Processed foods
· Processed meats (sausages, hot dogs, etc)
· Soft drinks
· Soy products
· White potatoes
· Yeast (bread, cakes, etc)
Clean Eating Breakfast Tip 2: Prepare as Much as Possible the Night Before
You already know how important it is to have a morning routine, right? So that you start your day off in a peaceful and organized manner that, hopefully, will set the tone for your day. If you are pressed for time in the morning, and who isn’t, prepare as much of your clean eating breakfast foods in the evening the night before and stored in mason jars. If you don’t have a supply of mason jars, get some! They are so handy and can replace a lot of single-use and multi-use plastics in your home. Get a variety of sizes for different needs:
Use 8 ounce jars for drinks (easy to measure out your 8 8oz cups of water a day), snacks, salad dressings and sauces. Also, 8 ounces are great for overnight oats, and chia seed puddings.
Use 16 ounce jars for smoothies, and the perfect lunch-sized portions of soups, and mason jar lunches.
Use 24 ounce jars for larger portions of soups/lunches, mason jar salads, and larger portions of smoothies (sometimes I have do this and have half in the morning and put the lid back on and take the other half with me for a mid-morning pick me up!)
Smoothies can be made the night before and stored in mason jars.
Your morning lemon water can be made either in a mason jar the night before, or it can be made in a large pitcher and last for several days.
Gluten-free overnight oats or chia seed puddings are prepared the evening before and soak overnight to be ready in the morning. (Again, use those mason jars!)
Breakfast-friendly soups (yes, I said breakfast-friendly soups!) can be prepared and stored in containers or mason jars.
Quinoa can be made for dinner and repurposed as a hearty gluten-free breakfast the next morning.
Clean Eating Breakfast Tip 3: Get Hydrated Before You Eat
Start every day off with a glass of lemon water before you have a single bite of your clean eating breakfast.
Get a big old mason jar and fill it 3/4 with filtered water.
Get half a lemon and squeeze it in.
Drink it up!
If you want to start your day off with a punch of antioxidants and a boost of energy, try incorporating matcha into your daily routine as well.
Clean Eating Breakfast Recipes
Clean Eating Breakfast Smoothie
1 ½ cups coconut water (or regular water if you don’t have coconut water on hand)
1 orange, without peel
2 tablespoons chia seeds
1 handful berries
dash of turmeric
Combine all ingredients in your blender, and blend until smooth. For cold milkshake-like smoothie, add ice and blend. If necessary, add more liquid to achieve desired consistency.
Coco-Berry Chia Pudding
1 cup almond milk
1/2 cup of chia seeds
1 handful fresh berries (whatever is in season and on sale!)
2 tablespoons raw honey
1 teaspoon cacao powder
dash of cinnamon
dash of ground ginger
Mix the almond milk, honey, cacao, cinnamon, ginger in a bowl. Once it is well mixed, add chia seeds and mix again. Allow the mixture to set overnight. In the morning, add fresh berries of your choice.
Pepper and Egg Boats
2 large bell peppers (red or yellow)
4 large eggs
Sea salt and black pepper, to taste
1 avocado, sliced
Preheat the oven to 425 degrees F.
Place the peppers stem side up on a flat surface. Slice the peppers from the stem, down towards the surface. Remove the seeds. Place each pepper half on a baking pan, preferably lined with aluminum foil or parchment paper. Crack one egg into each pepper half. Season with sea salt and black pepper. Place in a hot oven. Bake for 15 to 20 minutes. Serve topped with sliced avocado.
Dairy-Free Greek Yogurt with Strawberries
1 cup vanilla non-dairy Greek yogurt (I prefer coconut milk yogurt)
1 cup fresh strawberries, sliced
2 tablespoons dried, unsweetened coconut (optional)
¼ cup gluten-free granola
Add the yogurt and strawberries to a serving bowl. Top with coconut and granola.
Quinoa is super-popular, and for good reason, it’s a protein that you can eat as if it were a grain. A lot of people think that quinoa is a grain, but it isn’t, it’s actually seeds. Quinoa is healthy and gluten-free, so it’s an excellent alternative to grains for those of you who are grain free. And, even if you aren’t grain free, quinoa is nutty and delicious and very satisfying.
I make a huge batch of quinoa up every week to add to my meals. I make it directly in my under-$30 rice cooker, just following the basic directions for rice and it comes out perfectly every time.
I toss it in my salads for protein. I make quinoa and veggie bowls for dinner. And, I have Breakfast Quinoa on mornings when I want something warm, homey and filling.
1 1/2 c cooked quinoa (from your weekly, pre-made batch)
1/2 c halved cherry or grape tomatoes
2 c baby spinach
1 egg prepared to your liking—I like poached best
1/4 tsp salt
1/8 tsp garlic powder
1 tsp Italian herbs
2 tbsp olive oil
Put halved cherry or grape tomatoes in a deep-sided bowl and season with salt, garlic powder, and Italian herbs.
Stir in olive oil
Add warmed, cooked quinoa to bowl.
Top with spinach and egg.
And there you have lots of great clean eating breakfast ideas to try to incorporate into your clean eating menus.
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