It’s the week after Thanksgiving and if you didn’t follow my 7 healthy tips to help you survive the Holidaze, chances are you’re “back on the wagon” drinking green juice and sweating it out at the gym in order to offset indulging in ALL.THE.STUFFING.
But before you spin yourself into oblivion or adopt a strict no-carb policy M-F there are a few things you should know. And one of them is a secret weapon I like to call breakfast bowls.
First of all, if you’re not a fan of the bowl style meal, it’s time to get on this bandwagon (#bowlobsession is real people). Bowls are typically compromised of a whole grain, veggies, lean protein, a fat of some sort (avocado, beans, nuts) and usually accompanied by delicious sauces/seasonings. Bowls are not only nutritious and filling but they’re hearty, warm, and comforting- which is typically what our bodies tend to need during cold winter months. Thus they’re a great way to satisfy your comfort food cravings while getting tons of nutrients and fueling yourself with food that will provide you enough energy to get you through endless holiday parties, battling the holiday crowds and even chopping down your (oh) Christmas tree.
These bowls are delicious any time of day, but especially fantastic as breakfast- which can affect the outcome of your entire day. I personally notice how much better I feel when I eat a healthy breakfast/brunch and tend to eat less throughout the rest of the day as a result. There has been a lot of scientific research to back up that breakfast has an effect on our bodies that’s different from any other meal. This is because the time between dinner and the next morning’s meal is the longest your body goes without food, and it needs fuel for immediate energy and to replenish low glycogen stores.
So eating within the first couple of hours after you wake up can make a difference in the way you metabolize glucose (aka blood sugar) all day. Your glucose level rises every time you eat, and your pancreas produces insulin to shuttle the glucose into your cells, where it’s used for energy. If however, your blood sugar gets too low (from not eating or eating certain types of food like sugar and caffeine) you could experience side effects like headaches, confusion, fatigue and weakness, not to mention a boost in those pesky “hunger hormones” (aka ghrelin) which encourage you to overeat at your next meal and lead to spikes and dips in glucose. This is especially bad behavior to repeat as experts say that over time, if your pancreas is constantly producing insulin to compensate for high levels of glucose, it will burn out and you’ll develop diabetes,” Ummm….NO.THANKS.
I dunno about you but I’d say eating a healthy brekky is a no brainer. If you don’t have time to whip something up weekdays I’d encourage you to try these bowls on the weekend, even though they’re only six-ingredients and take literally less than 10 minutes to make.
Oh and have I mentioned how tasty they are? Seriously a savory breakfast dream.
The roasted root bowl is a perfect way to use up those holiday leftovers. Simply roast a mix of root vegetables like parsnips, sweet potatoes, carrots, squash etc. or use last night’s veggie side. I used Whole Food’s holiday roasted root veggie mix they sent over to me to try out for Thanksgiving and all I had to do was warm it and plop a fried egg on top. Perfection.
The miso-ghee kale bowl is my NEW fave. Even the MLH (meat-loving-husband) loves it and he’s a hard one to please on the breakfast front. All you have to do is sauté kale in miso (which is a fermented soy-bean paste that adds good-for-you-gut-bacteria as well as a salty-asian flavor that’s amaze) and ghee (which is clarified butter that has been separated from the milk solids and is lactose-free and very anti-inflammatory). Then toss with diced avocado, leftover brown rice or quinoa and top with a soft-boiled egg. So easy, so good, so good for you (any time of day).
Holiday Leftovers Breakfast Bowl
- medley of sweet potatoes, parsnips, carrots, beets, squash, etc.
- two duck or hen eggs, pasture-raised/organic
- olive oil, sea salt and pepper to taste
- Either heat up Whole Food's roasted veggie medley or make your own by peeling and dicing sweet potatoes, carrots, squash, parsnips and/or beets, tossing them with olive oil, sea salt and pepper and roasting them at 425 for 30 minutes, flipping half way through.
- When finished roasting or heating, pour olive oil in a stove-top pan on medium-high heat. Fry two eggs, serve one over each serving of veggies and top with sea salt and pepper to taste.
Miso Butter-Kale-Avocado Breakfast Bowl
- 1 bunch of kale, pre-washed and chopped
- 1 tbsp of ghee
- 1 tbsp brown rice fermented miso
- 1 avocado, pitted and sliced
- two duck or hen eggs
- 2 cups brown rice or quinoa
- sea salt, pepper and Sriracha to taste
- Bring two eggs to boil in a pot and once boiling remove from heat. Cover and let sit for 6 minutes. After 6 minutes put eggs in chilled water to cool. Once cooled peel the outer shell.
- Then in a large, stove-top pan heat up the tbsp of ghee and miso until somewhat melted. Toss in the chopped and washed kale and sauté until thoroughly cooked, 4-5 minutes or so on medium heat.
- Heat up leftover quinoa or brown rice (or else cook prior to eggs) and top with sliced avocado, kale and soft-boiled egg. Season with salt, pepper and Sriracha to taste.
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