Banana Pecan Breakfast Bread

I'm a huge fan of banana bread. In my opinion, it represents the epitome of comfort food. During my childhood, we had a rotation of various quick breads, including zucchini bread, carrot lemon bread, banana bread, and strawberry bread. I even had the honor of winning a blue ribbon for my carrot lemon bread at the state fair. However, when I went gluten-free ten years ago, it meant that I had to make some changes to my relationship with these beloved treats. Fortunately, there are still delicious ways to make quick breads without using traditional wheat-based flour.

This particular bread recipe utilizes oats to create a hearty and satisfying loaf. Throughout the years, I've made adjustments to this recipe by reducing the sweetness, aiming for the perfect balance between a sweet indulgence and a not-quite-dessert. Additionally, the optional addition of caraway seeds provides a subtle licorice undertone that complements the banana flavor.

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BANANA Pecan BREAKFAST BREAD

Author: Erica Leazenby, MD
Yields: 1 large loaf or 4 small loaves (12 servings)
Time: approximately 1.5 hours

Ingredients:

• 2 cups toasted pecan pieces

• 2 cups gluten-free oats

• 4 ripe bananas, broken into 2-inch segments

• 1/4 cup melted coconut oil, plus extra for greasing the pan

• 2 eggs*

• 1/2 cup maple syrup

• 2 teaspoons baking powder

• 1/4 teaspoon salt

Optional additions:

• 1/4 teaspoon caraway seeds

• Approximately 2 ounces dark chocolate chips

• Extra banana slices for garnish

Directions:

1. Preheat the oven to 350 degrees Fahrenheit (or 325 degrees for a convection oven). Lightly grease your pan(s) with coconut oil and line with parchment paper.

2. Spread the pecans on a baking sheet and toast them for about 7-8 minutes, or until they become fragrant and slightly browned. Set them aside to cool.

3. While the pecans are toasting, place the oats in the bowl of a food processor**. Pulse the oats until they form a coarse flour-like texture.

4. Add the bananas, melted coconut oil, eggs, maple syrup, baking powder, salt, and caraway seeds (if using) to the oat flour in the food processor. Process the ingredients until they are well combined.

5. Lastly, incorporate the toasted pecans into the batter. Pulse the food processor 2-3 times to mix in the nuts. Be careful not to overmix. Alternatively, you can manually mix in the pecans.

6. Pour half of the batter into the prepared loaf pan(s). Sprinkle half of the chocolate chips onto the batter, then add the remaining batter to the pan. Garnish with the remains chocolate and banana slices, if desired.

7. Bake a single loaf pan for 60-75 minutes or 4 mini loaves for 50-60 minutes. The bread is ready when it turns brown, feels firm to the touch, and a toothpick inserted into the center comes out clean. Alternatively, the bread is done when it reaches an internal temperature of 200 degrees Fahrenheit, as measured by an instant-read thermometer.

8. Allow the bread to cool before slicing.

Notes:

*To make this recipe vegan, substitute 1/4 cup of nut milk for the eggs.
**No food processor? Simple mix by hand. Make sure the bananas are mashed well. The bread with have a firmer consistency like baked oats.

A PRIMER ON GLUTEN-FREE FLOURS
RED VELVET WAFFLES

Omega-3 Rich Paleo Breakfast Porridge

For many people, porridges like oatmeal, cream of wheat or congee are quintessential breakfast foods. For people looking for lower net carb or paleo options, this recipe is for you. Chia, hemp and flax seeds are all rich in fiber and short-chain omega-3’s. This porridge thickens quickly and is a beautiful canvas for sweet and savory flavors.

This recipe is a great breakfast option when completing an elimination diet.

Porridge with 1 tablespoon cinnamon, bananas and almond pieces

Porridge with bananas, pecans and blueberries

Porridge with bananas, sweet potato, almonds and cinnamon

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Omega-3 Rich Grain Free Porridge

Ingredients:

• 1 Tbsp chia seeds

• 1 Tbsp fresh ground flax meal

• 1 Tbsp hemp seed hearts

• 1 cup non-dairy milk of choice

• Toppings and add-ins of choice: berries, apples, bananas , lots of cinnamon, pumpkin pie spice, sweet potato, nuts, etc.

Directions:

1. In a small sauce pan, mix the chia, flax and hemp seeds together with the non-dairy milk. (I like to add apples and/or bananas at this stage so they are heated with the porridge.)

2. Warm the mixture until the porridge is the desired thickness, 1-5 minutes.

3. Transfer the porridge to your bowl and add desired toppings.

Notes:

• For extra convenience, I premix equal parts chia, flax and hemp seeds together and keep the mixture in a jar in the refrigerator. I then scoop out 3 tablespoons of the mixture when needed.

• The omega-3s in flax meal are very volatile. I recommend buying flax seeds and grinding them as needed to optimize their freshness and omega-3 content. I grind about a weeks worth at a time and store in the refrigerator.

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Nutrition information for 1 Tbsp each chia, flax and hemp seeds: 11.8 grams fat, 7.8 grams carbs, 7.3 grams fiber (0.5 net carbs), 7.8 grams protein (non-dairy milk and toppings will add additional nutrients)

BACK TO SCHOOL BREAKFASTS
THE UNIVERSAL BREAKFAST HASH RECIPE

The Universal Breakfast Hash Recipe

To me, hash is a nearly perfect breakfast dish. Traditionally it is a dish of cooked meat cut into small pieces that is then cooked again, usually with potatoes. In my version, it is rich in veggies, protein and good fats to provide sustained energy for the morning.

While this recipe is no nonsense, it is amazingly versatile and delicious. You can use raw or cooked potatoes, any veggie that suits your fancy, and add egg, sausage or leave meat free. The possibilities are endless.

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Breakfast Hash

Serves: 1 generous serving
Time: 10 minutes if starting with cooked potatoes; 20-30 minutes if starting with raw potatoes

Ingredients:

• 1-3 teaspoons olive oil, avocado oil or ghee

• 1-2 Tablespoons diced onions

• Optional 1 garlic clove, minced

• 1 cup raw or cooked potatoes, diced into 1/2 inch pieces or grated

• 1 cup veggies of your choice (leftover roasted veggies, greens, peppers, mushrooms, etc.)

• Salt and pepper to taste

• 1-3 large eggs or 2-4 ounces of leftover protein from another meal

Directions:

1. Place a large nonstick skillet over medium heat. Add the oil. When the oil starts to shimmer, add the onion and a sprinkling of salt. Stir the onion until it begins to soften, about 1 minute. If using, add the garlic with the onion.

2. Add the potatoes to the pan. Reduce the heat to medium-low, and cook stirring frequently until the potatoes and onions are tender, caramelized and lightly browned, about 5-30 minutes.

3. Add firm veggies like carrots or mushrooms to the pan when you add the potatoes. Add tender veggies, like greens, or pre-cooked vegges to the pan once the potatoes are nearly done.

4. Push the potato and onion hash to one side of pan. Increase the heat back to medium. Add additional oil to the pan if needed. Crack the egg(s) into the pan or add your meat, and cook to taste. Spoon potatoes and veggies onto a plate and top with the egg(s) or protein.

5. Enjoy as is or add guacamole, everything bagel seasoning, salsa, sriracha or micro greens for extra flavor.

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HOW TO UPGRADE YOUR BREAKFAST
BUILDING A BETTER SMOOTHIE
BACK TO SCHOOL BREAKFASTS

How to Upgrade Your Breakfast

Breakfast is a challenging meal for many people and often gets less priority in busy mornings while rushing out the door for work or school. However, this meal is so powerful for our bodies, it has residual effects on our sleep later that evening. If you are focused on improving your nutrition and wellness, look first to how you start your day. Overnight our bodies spend several hours repairing and rejuvenating from the activity of the previous day. The first meal after sleep provides the fuel we need to further recharge for activity and get our bodies running well. Studies show that the food we eat for breakfast influences our energy levels, cravings, emotions and clarity throughout the day.

Unfortunately, many people skip it altogether, while others may reach for something quick, processed, and packaged. Often these quick choices are high-carbohydrate, dessert-like foods which do more harm than good. These foods spike our blood sugar, drain our energy, leaving us searching for our next “fix” of sugary foods as well as caffeinated beverages to keep this false sense of energy up and prevent a sugar crash.

Luckily, a nutritious breakfast can be easy, and help us get in the habit of including nutrient-dense foods at every meal. Listed below are a few tips to help set you up for a delicious day.

Tip 1: Prioritize your P’s at breakfast: Protein and Produce

Meals that contain healthy fats, good-quality proteins, and colorful vegetables, will provide a sense of balance and satisfaction. Having balanced macronutrients creates lasting energy and brain function that encourages you to continue making healthy choices all day.

Consider incorporating these quality ingredients into your morning:

• Proteins like eggs, wild salmon, leftover poultry, and for those that tolerate dairy it may include plain organic yogurt, or a high-quality plant-based protein powder 

• Healthy fats like avocado, natural almond butter, natural peanut butter, hemp seeds, chia seeds, flax seeds, coconut oil, coconut butter, olive oil, avocado oil, pesto, or high-quality cheeses

• Green vegetables such as spinach, Swiss chard, arugula, zucchini, asparagus, broccoli. These are just a few greens that work well. You can add any vegetables that you like.

• Complex carbohydrates: black beans, chickpeas, quinoa, brown rice, sweet potato, steel cut oatmeal

Tip 2: Make your carbs slow burning

When we eat refined carbohydrates like simple sugars and refined flours our blood sugar and insulin levels spike. Unfortunately, our bodies were not designed to handle the blood sugar and insulin roller coaster that many of us are on.

When we eat sugar, whether it’s in an obvious form like a donut or a non-obvious form like a sweetened yogurt cup, our blood sugar increases quickly. This fast increase then spikes insulin. When insulin removes blood sugar, you can then have a blood sugar crash, and then cortisol (our stress hormone) moves in to compensate and try to move sugar out of storage and back into the bloodstream. This process can be responsible for many carb and sugar cravings.

A simple solution to prevent blood sugar crashes is to eat a savory breakfast that includes fiber, good fats, and proteins. This will balance your blood sugar and give you more sustained energy and focus.

Tip 3: Fiber, Fiber, Fiber

Fiber is your friend for so many reasons. We know that it helps with digestion and keeping us regular, but it is also helpful in blood sugar control. Fiber slows our body’s absorption of sugar into our blood stream so that our blood sugar spikes are less significant. Fiber also feeds the good bacteria in our digestive tract that influences our metabolism and immunity. Breakfast is an easy and ideal meal to prioritize fiber consumption because again it sets the stage for the rest our day. If you are a woman then aim for at least 25 grams of fiber daily. Men should consume at least 38 grams of fiber daily.

Looking or some breakfast inspiration? Check out the recipes located at RelishHealthMD.com.

Here is a “produce and protein” recipe below to get you started:

Poached Eggs in Spicy Tomato Sauce

This elegant egg dish is traditionally called Shakshuka. It is a classic dish enjoyed widely in the middle east and Northern Africa. Although traditionally enjoyed for breakfast, it makes an easy and satisfying dinner and is a great way to increase vegetable consumption. Consider adding a can of chickpeas or artichokes to make the dish even more hearty.

Author: Erica Leazenby, MD (Adapted from the NYT Cooking website)
Serves: 4-6
Time: 30 minutes

Ingredients:

2-3 Tablespoons olive oil
1 large onion, diced
1 roasted red pepper, diced (jarred or freshly prepared)
3 garlic cloves
1 tsp cumin
1 tsp sweet or smoked paprika (or try a mixture of the two)
1 pinch red pepper flakes (optional)
1 (28-ounce) can crushed tomatoes with juice
4 handfuls of greens like spinach or chopped kale
1 tsp sea salt
Pepper to taste
6 large eggs
Chopped Cilantro for garnish (optional)
Hot sauce (optional)

Directions:

1. Preheat oven to 375 degrees.

2. Heat the oil in a large, oven-safe skillet over medium high heat. Sauté the onions and garlic until soft, about 4-5 minutes. Add red peppers, cumin, paprika, pepper flakes and stir to combine. Add the crushed tomatoes and season with salt and pepper. If using firm greens like kale, add them at this time. Allow the mixture to simmer for 10-15 minutes or until tomatoes start to thicken. If using tender greens, like spinach, stir them in just before adding the eggs.

3. Using the back of a spoon, gently make small wells for each egg in the tomato sauce. Moving quickly so that all eggs cook evenly, gently crack each egg and place in the sauce.

4. Place the skillet in the oven and bake the eggs for 5-8 minutes or until just set. Watch closely to prevent over cooking.

5. Garnish with herbs and hot sauce and serve with your favorite bread, toast or gluten- free grain.

Note: This sauce can be made in advance and reheated in individual portions if needed. For a quick morning meal, sauté the number of eggs needed and lay on top of the heated sauce.

Calories (per egg with sauce) 200; Fat 13 grams; Carbohydrates 16 grams; Fiber 4 grams; Sugar 3 grams; Protein 10 grams

BACK TO SCHOOL BREAKFASTS

Simple Arugula Citrus Breakfast Salad

The perfect breakfast is low in sugar and contains protein, healthy fats and plenty of fiber. The combination of these macronutrients ensures that our blood sugars are stable helping to keep us appropriately fueled for our day. Give this simple salad a try. The citrus provides sweetness and acidity to balance the bitter greens. I like to serve this salad with a piece protein to round out the meal.

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Simple Arugula Citrus Breakfast Salad

Arugula with grapefruit and breakfast sausage

Ingredients:

• 1 orange or grapefruit, peeled and sliced

• 1 large handful baby arugula

• 1 generous drizzle extra-virgin olive oil

• Pinch salt

• 1/4-1/2 avocado, diced

Directions:

• Combine all the ingredients in a medium bowl and toss. Gently stir in avocado.

House-cured Salmon

Gravlax is a Northern European dish that refers to salmon cured with sugar, salt and dill. It is traditionally served as part of a smorgasbord with a mustard sauce. Because this salmon dish is simple to prepare it makes an elegant and impressive treat for guests, but also provides an easy way to add brain and heart healthy omega- 3 fats to everyday meals and snacks.  

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 House-cured Gravlax

Gravlax served on a GF cracker with vegan cream cheese and garnished with tart, sweet apple, mustard seed, fennel frond and green onion

Author: Erica Leazenby, MD
Yield: 3⁄4 pound 
Time: 15 minutes hands and 72 hours resting time

Ingredients: 

• 1 pound salmon fillet, boneless (Use the freshest and highest quality you can find. I like to use a center cut that is even thickness.)

• 1 cup sea salt


• 1 cup sugar


• 3-4 grinds of fresh pepper

• 2-3 sprigs of dill, stemmed, washed


• 4-5 basil leaves, washed and torn in pieces


• 1/4 red onion, sliced thin
 (or 1 small shallot)

• 1/2 lemon, sliced thin


 Directions:

1. Line a shallow dish with plastic wrap. Place the salmon skin side down on the plastic. 

2. In a bowl mix all remaining ingredients. 


3. Place mixture directly over the salmon, packing the ingredients down on to the salmon. 


4. Wrap the salmon tightly in plastic and refrigerate. This will take 3 days to complete. At the end of each day drain any liquid that has been extracted from the salmon. If necessary, add another cup of 1/4 cup of sugar and sea salt mixture to salmon. 


5. On the last day, rinse off the salmon. The color of flesh should have darkened and the texture of the meat should be more firm. 


6. Slice salmon thin on a bias leaving the skin behind.

Note: This salmon is excellent on toast paired with vegan cream cheese, red onion, mustard and capers or for a sweeter twist, pare with apples, vegan cream cheese and sweet mustard. It is also delicious scrambled with eggs or added to a salad for an omega-3 rich protein source. 

Mix the salt, sugar, herbs, lemon and onion well.

Salmon at 24 hours. Drain any liquid that accumulated in the dish.

Use the freshest, high quality salmon available to you.

Salmon at 48 hours. Drain any liquid that accumulated in the dish.

Pack the curing mixture on the flesh of the salmon.

Rinse the salmon after 72 hours.

Wrap the salmon to hold the curing mixture in place. Refrigerate.

Slice the gravlax thin and enjoy.

More Salmon Recipes:

SPICE RUBBED SALMON
PEACH AGRODOLCE SAUCE
ROASTED SALMON WITH LEMON WALNUT RELISH

Building a Better Smoothie and Dr. Leazenby’s Favorite Recipe

We all know that we should be eating more fruits and vegetables, but its not always the most convenient choice in our busy American lifestyle. You have to get creative and plan ahead to find strategies that work for you. I frequently teach the "4 S’s" to my patients and my students as ways to incorporate veggies into your diet. These include Soups, Smoothies, Stir-fries and Salads. All of these are versatile options for incorporating plenty of nutritious foods to support your health.

Let's look closer at smoothies. They are a great option for any meal of the day. The can be made sweet or savory and can accommodate a large variety of ingredients. However, they can also quickly become unbalanced and sugar-laden when made with too much fruit juice, sweetened yogurt, or large amounts of high-glycemic fruit. The following tips can help make smoothies a nourishing part of your diet.

1. Add veggies. Fruit is delicious and wholesome, but even in high quantities this natural sugar can send our blood sugars spiking. Leafy greens like spinach and kale add to the nutrient density of our meal, but do not contribute additional sugar. Avocado can add creaminess and a luscious thickness while providing a great source of fiber and healthy fat. Cucumbers can be a refreshing way to add flavor, fiber and water to smoothies.

2. Add protein. Our bodies ideally want every macronutrient (protein, fat and carbohydrate) available in every meal. Adding protein to smoothies helps fuel the body through the day and provides essential building blocks for health. Add nuts like cashews or almonds, beans like chickpeas or white beans or consider a high quality commercially available protein powder.

3. Use a spoon and a bowl. Proper digestion starts in our brain and requires a mindful approach to eating. Sitting down to a table and chewing your calories is preferable to quickly gulping down your smoothie. When you are able, turn your smoothies into a smoothie bowl. Simply add less liquid to your smoothie to make it thick like the consistency of soft serve ice cream. Serve the smoothie as a bowl topped with fruit, nuts or your favorite granola. You may find you feel fuller faster.

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The Ultimate Smoothie Bowl Recipe

Smoothies can be a great on-the-go breakfast. Including vegetables, protein and healthy fats help ensure these tasty drinks provide a steady source of energy rather than a sugary spike and crash. To help promote mindfulness and proper digestion, consider making your smoothie thick and eat it from a bowl with a spoon.

Author: Erica Leazenby, MD Time: 5-10 minutes
Serves: 1

Ingredients for a balanced smoothie:

• 1-2 veggies: Get creative and include a variety of veggies like a handful of spinach or kale, a piece of cooked sweet potato, steamed cauliflower, half a cucumber or cooked white beans

• 1-2 fruits: Prioritize fruits like raspberries, blueberries and cherries that are less likely to spike blood sugars; tropical fruits like pineapple and mango can cause more significant blood sugar spikes, so use them more sparingly

• Healthy fat: Adding a 1/4-1/2 of an avocado, tablespoon of nut butter or a spoonful of seeds can provide healthy fats that help keep you full and promote absorption of fat soluble vitamins

• Protein: Add unsweetened yogurt, hemp seeds, nut butters, chia seeds, flax seeds or plant-based protein powders

• Liquid: Nut based milks, teas or ice are great bases for smoothies; avoid fruit juices to help control the amount of sugar

• “Extras”: Give your smoothie an extra flavor jolt with antioxidant spices like cinnamon, unsweetened cocoa, ginger and turmeric

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Dr Leazenby’s Favorite Sweet Cherry Smoothie Bowl

• 1 cup spinach

• 1/2 cup frozen cherries

• 1 serving chocolate flavored, plant-based smoothie powder (I like OptiCleanse Creamy Chocolate by Xymogen. This is available in the Relish Health office.)

• 1/2 cup or more unsweetened almond or cashew milk

• 1 Tablespoon flax seed

Optional toppings: nutty granola, unsweetened coconut flakes, helm seeds, pumpkin seeds, berries, a few banana slices

Combine all ingredients in a blender. Adjust amount of almond milk to desired consistency. Periodically scrape down the blender to incorporate all the ingredients. Serve in a bowl with your favorite toppings.

BACK TO SCHOOL BREAKFASTS

Dutch Baby Pancake

Dutch Baby

Dutch baby with lemon and powdered sugar

Dutch baby with sautéed granny smith apples

When I was a little girl, I would go visit my Grandmother during the holidays. She would take my siblings and I to a restaurant in the Chicagoland area that specialized in Dutch babies, also called German pancakes. These delicacies are pure nostalgia for me. Dutch babies are large puffy pancakes that are a bit like popovers or soufflés. The pancake is made from simple ingredients but look very impressive and festive on the table. Dutch babies are traditionally (at least in my memories) served with lemon and powdered sugar but can be served with other fruit or savory toppings. It has taken me some testing in the kitchen, but I have been able to convert my memories of this treat into a gluten-free and dairy-free version that is perfect for breakfasts and brunches for my family. Sometimes I’ll expand the recipe and add a dollop of sautéed apples in the skillet just after I add the batter. Enjoy!

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Dutch Baby Pancake

Author: Erica Leazenby, MD
Serves: 1-2 
Time: 20 minutes

Ingredients:

• ¼ cup almond flour*

• ¼ cup arrowroot flour*

• 2 tablespoons sugar (or monk fruit)

• ½ teaspoon sea salt

• 3 large eggs

• ¾ cup non-dairy, unsweetened milk (I like cashew milk.)

• ½ teaspoon vanilla

• 3 Tablespoons vegan butter (I like Mikoyo cultured coconut vegan butter.) 

Directions:

1. Place a 10-inch cast iron skillet in the middle of the oven. Preheat the oven and the skillet to 425 degrees.

2. Puree the eggs in a blender on high until they are pale and frothy. Add the almond flour, arrowroot flour, salt, sugar, milk and vanilla to the blender. Puree again until the batter is smooth. 

3. Place the butter in the hot skillet in the oven. Gently swirl the butter around the pan until it is all melted, and the bottom of the pan is evenly coated. Immediately add the batter to the center of the skillet and close the oven.

4. Bake the mixture until the batter is puffed and golden brown, about 16-19 minutes. The edges may be crisp. 

5. Serve with lemon and powdered sugar or your favorite fruit. 

*The gluten protein in wheat provides an elastic-like quality to regular flour. I have experimented with a number of gluten-free flours for Dutch babies. No gluten-free flour can exactly replicate the “puff” of regular flour; however I have had the best success with a combination of almond flour and arrowroot flour or a gluten-free 1-for-1 flour replacement. 

(This blog post is not sponsored by any manufacturer. However, at no cost to you, Relish Health may receive a commission on purchases made through an Amazon link.) 

Back to School Breakfasts

Avocado Toast

The start of the school year means that many of us are getting back to familiar routines that may have become lax in the summer (or during quarantine). For those of us with school age children, late summer is a natural time to reset some of our habits for the upcoming year. Switching up your breakfast is an easy opportunity to increase your energy, control your cravings, encourage mental focus and potentially lose weight. These are benefits that can be enjoyed by the whole family regardless of age.  If you are currently skipping breakfast or not having a healthy breakfast, consider prioritizing this meal for a month and note how you feel. 

What is a healthy breakfast?

The typical American breakfast brings to mind foods like cereal, muffins, waffles, oatmeal and orange juice. Each of these foods and others like them are filled with sugar and carbs, and lack key nutrients such as protein and healthy fats. A meal high in sugar and carbs can temporarily boost energy, but without protein, healthy fats and fiber our blood sugar may spike and then quickly crash. This blood sugar roller coaster leads to more carb cravings, as well as compromised focus and erratic energy. The perfect breakfast is low in sugar and contains protein, healthy fats and plenty of fiber. The combination of these macronutrients ensures that our blood sugars are stable helping to keep us appropriately fueled for our day. 

Consider these sources:

• Protein: Plant-based protein powders (I like rice, pea and hemp), eggs, collagen or well-sourced, high-quality, unprocessed meats

• Fat: Nuts, nut butters, olives, high quality oils (EVOO, avocado oil, coconut oil)

• Fiber: Veggies of all colors and varieties especially greens, flax meal, chia seeds or psyllium husk

Breakfast when fasting:

If you’ve read my blogs or seen me in the office, you know I am a fan of time-restricted eating (AKA intermittent fasting). Not only is what we eat important, but when we eat it also impacts our health. Ideally the first meal of your day, regardless of the time it is eaten, includes protein, fat and fiber to set the tone for balanced blood sugars for the rest of the day.

Easy Swaps for your breakfast favorites:

 We all have favorite foods. Try applying some of these simple swaps to ensure balance in your meal.

• If you are fan of baked goods, including waffles or pancakes, try swapping the white flour for whole grain flour or almond flour to increase fiber. Almond flour can be easily swapped for a portion of the flour in most recipes. The almonds give added fiber and healthy fat to keep you full longer. Another tip for pancakes: if you like syrup, then try swapping with almond butter and cinnamon, applesauce, or berries.

• Include veggies in your favorite smoothie recipe. I recommend kale, spinach, avocado, cucumber or even carrots to add fiber and antioxidants, vitamins and minerals. The goal here is to provide extra flavor and nutrition without sugar. Add only enough fruit to make the smoothie delicious enough for your to have it in your rotation. Bananas and pineapple can send your blood sugar soaring if not balanced with fat, protein and fiber. So, use them sparingly and with enough veggies to balance them.

• Use leftovers from dinner to balance your eggs. If you are only eating eggs, you are getting good protein, but you are missing fiber. Save some extra roasted or steamed veggies from dinner and add to your eggs in the morning. You will gain extra fiber and antioxidants to start your day. Or, serve your eggs with a side of mixed greens dressed with lemon juice and olive oil for a savory early day meal.

• Avocado toast is not just for brunch at your favorite restaurant. Smash an avocado and place on whole grain toast, with lemon, red pepper flakes, sliced radishes and “everything bagel” seasoning to add delicious favor. Experiment and make it your own with your favorite toppings. The avocado provides fat, fiber and antioxidants. For a twist, try hummus on toast.

• Make your oatmeal a complete meal. By itself, it is a good source of carbs and fiber, however it lacks protein and fat. Try adding a spoonful of protein powder, whole nuts or nut butter to make it work for you.

Below I have listed several quick and easy breakfast options to inspire you to have your (breakfast) cake and eat it too. By focusing on one meal at a time you can easily make food habits healthier, and breakfast is a simple place to start. These recipes are nutrient-dense, balanced and most importantly convenient for the morning rush. 

Chocolate Chia Pudding with Berries

Decadent German Chocolate Chia Pudding

Breakfast Parfait with Coconut Yogurt and Nutty Low-Sugar Granola

Avocado Toast with Eggs

Sweet Potato with Chai Spiced Almond Butter

Cured Salmon with Apple 

Smoothie Bowl with Protein Powder

Beet Red Velvet Waffles

Eggs Poached in Spicy Tomato Sauce

The Ultimate Nut Lovers Granola

The Ultimate Nut Lovers Granola

Granola is a family favorite at our home. When done well, it can provide a great source of fiber, protein and heart-healthy, unsaturated fats to fuel your morning. Unfortunately some granolas on the market can be loaded with sugar and unhealthy fats. See the recipe below for how easy it is to make a nutritious and delicious option at home.

Consider the following tips when choosing your next granola:

1. Mind the sugar. If buying from a store, read labels for sources of sugar that may include high-fructose corn syrup or healthier-sounding names like evaporated cane juice, molasses, brown rice syrup, or oat syrup solids. Choose a granola without dried fruit which can be a source of concentrated sugars. When topping yours, use low glycemic fruits like blueberrie, raspberries or strawberries. Aim for 6 grams of sugars or less per serving. (For reference, a teaspoon of table sugar is equal to about 4 grams.)

2. Watch the fat. Many granolas include palm oil and hydrogenated oils on their ingredient list. Your granola should contain heart-healthy, unsaturated fats from nuts and omega-3s from seeds. Healthier oils include coconut oil and olive oil. The calories from fats can add up fast so check your portion sizes.

3. Scan for fillers. Even healthy-leaning brands can contain sneaky ingredients like soy protein isolate and preservatives. Look for short, pronounceable ingredients on the list.

Luckily, granola is easy to make at home. The basic formula includes oats, nuts and seeds mixed with oil and sweetener. The combinations of possibilities are endless. Below is our family favorite. In order to keep the sugar content low, I use a combination of maple syrup and low-calorie, natural monk fruit sweetener.

The Ultimate Nut Lovers Granola

Author: Erica Leazenby, MD

Time: 45 minutes

Servings: 16 (1/3 cup portions)

Ingredients:

• 3 cups gluten free old-fashion oats

• 1 cup pecan pieces

• 1/2 cup sliced almonds 

• 1/2 cup slivered almonds

• 1/2 cup raw pumpkin seeds

• 1/4 cup coconut oil, melted

• 1/4 cup liquid monk fruit sweetener

• 1/4 cup maple syrup

• 1 Tablespoon cinnamon

• 1 Tablespoon vanilla

• 1 generous pinch sea salt

• Optional: 2 Tablespoons dark chocolate chips (70% or higher)

Directions:

1. Preheat the oven to 325 degrees.

2. Combine the oats, nuts, seeds and cinnamon in a mixing bowl. 

3. Combine the oil, monk fruit, maple syrup, vanilla and salt in a large measuring cup or bowl. Pour the mixture over the oat mix and stir well so that all the oats are well coated with the liquid.

4. Spread the mixture onto two standard or one large lined baking sheets in a thin layer. It’s important that the layer is less than 3/4” on the pan, so number of pans will depend on their size. Toast the granola for approximately 40 minutes stirring every 10-15 minutes. Remove the granola from the oven when the mixture is golden in color and evenly browned throughout.

5.  Sprinkle the granola with the dark chocolate (if using) and let cool. Store the granola in an airtight container. The mix will keep for several weeks in the pantry or indefinitely in the freezer. 

Total Calories: 203 Fat 14.5g, Carbohydrate 29.5g, Fiber 5.5g, Sugars 4.5g, Protein: 6.5g (without chocolate)

Looking for other granola flavors? Check out this recipe for Chocolate Strawberry Granola.

Upgrade Your Breakfast

Sweet Potato with Chai Spiced Almond Butter and Bananas

Breakfast is a challenging meal for many people and often gets less priority in busy mornings while rushing out the door for work or school. However, this meal is so powerful for our bodies, it has residual effects on our sleep later that evening. If you are focused on improving your nutrition and wellness, look first to how you start your day. Overnight our bodies spend several hours repairing and rejuvenating from the activity of the previous day. The first meal after sleep provides the fuel we need to further recharge for activity and get our bodies running well. Studies show that the food we eat for breakfast influences our energy levels, cravings, emotions and clarity throughout the day.

Unfortunately, many people skip it altogether, while others may reach for something quick, processed, and packaged. Often these quick choices are high-carbohydrate, dessert-like foods which do more harm than good. These foods spike our blood sugar, drain our energy, leaving us searching for our next “fix” of sugary foods as well as caffeinated beverages to keep this false sense of energy up and prevent a sugar crash.

Luckily, a nutritious breakfast can be easy, and help us get in the habit of including nutrient-dense foods at every meal. Listed below are a few tips to help set you up for a delicious day.

Tip 1: Prioritize your P’s at breakfast: Protein and Produce

Meals that contain healthy fats, good-quality proteins, and colorful vegetables, will provide a sense of balance and satisfaction. Having balanced macronutrients creates lasting energy and brain function that encourages you to continue making healthy choices all day.

Consider incorporating these quality ingredients into your morning:

• Proteins like eggs, wild salmon, leftover poultry, and for those that tolerate dairy it may include plain organic yogurt, or a high-quality plant-based protein powder 

• Healthy fats like avocado, natural almond butter, natural peanut butter, hemp seeds, chia seeds, flax seeds, coconut oil, coconut butter, olive oil, avocado oil, pesto, or high-quality cheeses

• Green vegetables such as spinach, Swiss chard, arugula, zucchini, asparagus, broccoli. These are just a few greens that work well. You can add any vegetables that you like.

• Complex carbohydrates: black beans, chickpeas, quinoa, brown rice, sweet potato, steel cut oatmeal

Tip 2: Make your carbs slow burning

When we eat refined carbohydrates like simple sugars and refined flours our blood sugar and insulin levels spike. Unfortunately, our bodies were not designed to handle the blood sugar and insulin roller coaster that many of us are on.

When we eat sugar, whether it’s in an obvious form like a donut or a non-obvious form like a sweetened yogurt cup, our blood sugar increases quickly. This fast increase then spikes insulin. When insulin removes blood sugar, you can then have a blood sugar crash, and then cortisol (our stress hormone) moves in to compensate and try to move sugar out of storage and back into the bloodstream. This process can be responsible for many carb and sugar cravings.

A simple solution to prevent blood sugar crashes is to eat a savory breakfast that includes fiber, good fats, and proteins. This will balance your blood sugar and give you more sustained energy and focus.

Tip 3: Fiber, Fiber, Fiber

Fiber is your friend for so many reasons. We know that it helps with digestion and keeping us regular, but it is also helpful in blood sugar control. Fiber slows our body’s absorption of sugar into our blood stream so that our blood sugar spikes are less significant. Fiber also feeds the good bacteria in our digestive tract that influences our metabolism and immunity. Breakfast is an easy and ideal meal to prioritize fiber consumption because again it sets the stage for the rest our day. If you are a woman then aim for at least 25 grams of fiber daily. Men should consume at least 38 grams of fiber daily.

Looking or some breakfast inspiration? Check out the recipes located at RelishHealthMD.com.

Here is a “produce and protein” recipe below to get you started:

Chai Spiced Sweet Potato

Combining good fats, proteins and complex carbohydrates are the secret to a breakfast that sustains you through the day. Sweet potatoes are a delicious and vitamin rich way to add fiber and slow-burning carbohydrates to your day. Top with almond butter for a healthy fat source that will enhance vitamin absorption and keep you full even longer.

Author: Erica Leazenby, MD

Time: 5 minutes hands on

Serves: 1

Ingredients:

• 1 small baked sweet potato

• 2 Tablespoons chai spiced almond butter

• Optional toppings: banana slices, raisins, pumpkin seeds, or hemp seeds

Directions:

1.     Three options for preparing the sweet potato.

a.    Place the whole, clean, pierced sweet potato in the microwave for 4-8 minutes.

b.    Or, if you are really short on time, simply cut the sweet potato in ¼ inch thick slices and “toast” in the toaster until the slices start to brown and blister. This may take multiple cycles to get the optimal “doneness.”

c.    Or, if you can plan ahead the night before, then preheat the oven to 400 degrees. Puncture the clean sweet potato several times with a fork then lightly coat with oil. Place the sweet potato on a baking sheet and place in the oven for 30-40 minutes or until easily pierced with a fork. Place in refrigerator until morning and reheat in microwave.

2.     Top with almond butter and optional toppings. Enjoy.

Chai Spiced Almond Butter

Ingredients:

• 1 cup raw almond butter

• 3/4 teaspoon cinnamon

• 1/2 teaspoon ground cardamom

• 1/4 teaspoon ground ginger

• 1/4 teaspoon ground clove

• 1/8 teaspoon sea salt

• 1-2 teaspoons honey (optional)

Directions: Combine all ingredients. Store in an air tight container up to several months.

Calories (per sweet potato with 2 Tablespoons almond butter) 315; Fat 19 grams; Carbohydrates 33 grams; Fiber 5 grams; Sugar 7 grams; Protein 7 grams

Red Velvet Waffles

Red Velvet Gluten-free Waffles

We love waffles in our house. They are a treat we use to celebrate weekends and holidays. With Valentine’s Day approaching I created this red waffle recipe as a fun way for my kids to start their day. I love all red velvet baked goods, but I work very hard to make sure that all the ingredients in my kitchen come from real foods rather than artificially produced colors made in a lab. Cue the beets!

Lucky for us, the brilliant deep red color of beets makes a beautiful food coloring. It has the added benefit of boosting the heart-healthy antioxidants in our waffles as well. The red color of beets comes from the presence of pH-sensitive betalain pigments. While you can use roasted beets or beet powder in this recipe, the raw beets give the best red color. If you use cooked or processed beets your waffle will still be delicious and nutritious, but may end up more brown in color.

These waffles are also grain-free. The mixture of almond flour and cassava flour keeps the waffles light and fluffy. Both of these ingredients can be found easily at places like Whole Foods, Thrive Market or Amazon.

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Red Velvet Waffles (Grain and Dairy Free)

Author: Erica Leazenby
Time: 20 Minutes
Makes 4 square waffles:

Ingredients:

• 1/2 cup almond flour

• 1/2 cup cassava flour

• 1 medium raw beet, peeled and quartered

• 2 eggs

• 1/4 cup maple syrup

• 1-3 Tablespoons nut milk (the amount will vary depending on the size of your eggs and beet)

• 1 Tablespoon coco powder

• 1/4 teaspoon baking powder

• Pinch pink Himalayan salt

Directions:

1. Pre-heat the waffle iron to medium-high heat per the manufacturer’s instructions. Grease the iron if needed.

2. Combine all the ingredients in a high speed blender. Blend the mixture until the batter is smooth. Add the nut milk slowly until the batter is a pourable consistency,

3. Pour the batter into the heated waffle iron using enough batter to cover the surface of the iron. Bake the waffles for several minutes or until the waffles release easily from the iron and are at desired crispness.

For extra decadence, try this vegan cream cheese frosting:

• 1/4 cup vegan cream cheese (I like Kite Hill brand.)

• 1 Tablespoon maple syrup

• 1 teaspoon vanilla

Combine all ingredients until smooth. Serve immediately.