Breakfast

Food Prep Strategy 101 - Breakfast Edition

Good Morning!

Today is Sunday-Funday, which is also my food prep day. I am often asked about strategies for meal prepping so that the weekday breakfast is not so rushed or … let’s face it… deleted entirely. I typically stop at the local farmer’s market on Saturday to get a few things but do the bulk of my shopping at Trader Joes. This week, we are having the following options for breakfast:

  • Chicken sausage veggie scramble + apple

    • heat and serve

  • Mojito smoothie

    • blend and serve

  • Gluten-free oatmeal + fruit + nuts

    • 3 min in the microwave and assemble

  • Egg + coconut yogurt parfait w/ gluten-free granola

    • 5 minutes to cook, assemble

Fortunately, the only meal prep required is the chicken sausage veggie scramble. I am continually trying to get more veggies into breakfast and it can be tricky to come up with ideas. This veggie scramble has 3 components - fruit, protein, vegetable - which is perfect for starting your day. It also contains veggies that are anti-inflammatory, cell-protective, ideal for liver, bone, heart, brain health, and so much more, because I have chosen options from most of the color categories on the Phytonutrient Spectrum. Don’t worry, I will provide you the recipe for the Mojito Smoothie also, even though it doesn’t require any prep!

CHICKEN SAUSAGE VEGGIE SCRAMBLE

Ingredients:

  • 2 Tbsp Avocado Oil

  • 1 cup Mirepox (celery, white onion, carrots - or you can chop your own)

  • 2-3 cloves garlic, minced

  • 1 organic yellow bell pepper, diced

  • 2 medium organic zucchini, spiralized or diced

  • 6 Maple Chicken Sausage Breakfast Links (in the egg section of Trader Joes), sliced about 1/8-1/4 inch thick

  • 1 cup organic cherry tomatoes, sliced in half

  • 2 Tbps. Parsley, chopped (great detoxifier!)

  • Salt and pepper

Instructions:

  1. Heat oil on medium

  2. Add next 4 ingredients and cook until tender

  3. Add chicken sausage and cook a few minutes more until heated through

  4. Add cherry tomatoes, parsley, salt, and pepper and cook for 1-2 minutes more

The serving size is 1 cup and there are about 6 servings. Pair this with a sliced apple or add 2 diced apples into the scramble. Other add-ons can be cubed avocado or chopped kale.

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And now, the Mojito Smoothie Recipe - Mix all ingredients into the blender:

  • Green apple

  • 1/3 avocado (or 1/2 of the small avocado at Trader Joes

  • 2 sprigs mint

  • 1 Tbsp lime juice

  • coconut water (or flax milk)

  • 1/2 cup frozen pineapple

  • protein powder

  • 1/2 kale cube or a handful of spinach

This smoothie contains 3 components as well - fruit, vegetable, protein - plus electrolytes from the coconut water. We make this one often because it has healthy fats to help keep you full longer, and I love the addition of electrolytes.

BREAKFAST IS READY!


Apple Pie Granola

Apple Pie Granola

There is nothing more American than Apple Pie, and getting through 4th of July on the MRT/Leap Food Sensitivity Elimination Diet can leave you feeling less than celebratory at the moment.  Fear not, my daughter is back in the kitchen and whipped up an apple pie inspired granola using only MRT tested ingredients, so you can have that cinnamon, sweet crunch in your yogurt or fruit bowl.