four 3-minute breakfasts

Breakfast week continues and today, I’m here with four tasty breakfast ideas!

4 Three-Minute Breakfasts | A Nutritionist Eats

I am ALL business in the mornings. I get up (and hopefully change for the gym), get cranky if Richie is taking too long to get out of bed, workout, rush home and get ready for work. A quick stop at Starbucks and I’m at work by 8am! I’m not hungry right away in the morning and since I eat breakfast at work, I’m always on the lookout for simple breakfasts that can be thrown together in a few minutes.

And I think most of us are, especially now that the school year is upon us! I also think that breakfasts tend to get boring. We eat the same oatmeal, bowl of cereal or piece of toast day in and day out – BORING! Switching it up doesn’t have to mean fancy, it just means trying something different. Try these healthy breakfasts that come together in minutes, and are each perfectly delicious.

4 Three-Minute Breakfasts | A Nutritionist Eatsenglish muffin + cream cheese + preserves. I absolutely love this breakfast and I always forget about it. It’s a little low on protein so pair it with some almonds or a glass of milk.

 

 

 

 

 

4 Three-Minute Breakfasts | A Nutritionist Eatsstrawberries & cream oatmeal smoothie. Recent, but so deserving to be on the list! Whole grains, protein, dairy…this smoothie has it all!

 

 

 

 

4 Three-Minute Breakfasts | A Nutritionist Eatstoast + nut butter + hard boiled egg. This is a filling breakfast with whole grains, healthy fats and protein and even though I can’t have eggs – you should!

 

 

 

 

 

4 Three-Minute Breakfasts | A Nutritionist Eatsfrozen waffle + ricotta + fresh berries + drizzle of honey. This tastes like such a treat! Ricotta is really high in protein (14 grams per half cup) and when you top a whole grain waffle with it and add some fresh berries, you’ve got quite the breakfast!

strawberries & cream oatmeal smoothie

In the name of all things “back to school,” I’m deeming this week breakfast week!

Strawberries & Cream Oatmeal Smoothie | A Nutritionist Eats

It’s starting out on a really good note. Yup. Breakfast is sounding realllllllly good.

And lucky for us all, it also tastes realllllllly good. And it’s a healthy, well-balanced way to start your day.

Strawberry & Cream Oatmeal Smoothie | A Nutritionist Eats

We’re talking a smoothie made with oats + milk + cottage cheese + frozen strawberries + a touch of honey. No fancy ingredients, just simple foods you have at home blended together. Have you ever tried oats in a smoothie? It may sound a little odd at first, but when they’re blended, they’re hardly noticeable. They provide a dose of whole grains, protein and fiber. I think they really take the smoothie from being part of a meal, to making it the entire meal.

This smoothie is creamy, its a touch sweet, and its really filling thanks to the 19 grams of protein (without any protein powder!) and 6 grams of fiber. (If you use cows milk, you’ll have even more protein!)

Strawberry & Cream Oatmeal Smoothie | A Nutritionist Eats

Quick nutrition lesson: protein is often lacking at morning meals, when cereal and breads are the norm but it’s important to make sure that each meal contains protein to prevent blood sugar crashes and mindless snacking later in the day. More on the why + protein-rich breakfast inspiration here:

Breakfast can be the most important – and tastiest – meal of the day.

Strawberries & Cream Oatmeal Smoothie
 
Prep time
Total time
 
Author:
Serves: 1
Ingredients
  • ½ cup oats
  • 1 cup milk
  • ½ cup cottage cheese
  • 1 cup frozen strawberries
  • 1 Tbsp honey
  • 1 tsp vanilla
Instructions
  1. Place the oats and milk in blender.
  2. Add remaining ingredients and blend until smooth.
Nutrition Information
Calories: 311 Fat: 5 grams Carbohydrates: 45 grams Sugar: 30 grams Fiber: 6 grams Protein: 19 grams

 

no more eggs

So I have some depressing news. I can’t eat eggs anymore.

The depressing part is that this isn’t by choice. The non-depressing part is that, in the grand scheme of life….wait, life without eggs?!

Life without eggs... OMG! | A Nutritionist Eats

 

And honestly, it hasn’t even really sunk in yet. I’ve been finding good alternatives (like gelato instead of ice cream and just mayo instead of mayonnaise) but I do feel a twinge of jealousy when I see delicious-looking brunch recipes or a poached egg.

What happened? For the last 5ish (?!) years, I’ve had on and off-stomach issues. I’d take enzymes, sip kombucha, swallow peppermint pills (in addition to my probiotics) and contemplate brown rice-only diets and then it would go away and I’d forget about it. This past winter, after some really bad days, I decided to finally do something about it. I went to the doctor. No answer. I went to the Gastroenterologist and left with a prescription and an endoscopy appointment. (No answer.)

Right before my scheduled endoscopy, I had an interesting conversation with a friend of mine who had similar issues. She took some food intolerance tests and urged me to do the same. And after thinking about it for a little while, I decided that I wanted to pursue a more holistic route. I wasn’t ok with automatic pills and procedures that I had a feeling wouldn’t lead to any answers. I figured my issues stemmed from food, but I was never able to pinpoint it to a certain food.

So I took some tests (blood and others!) and my results were…surprising. No reactions to the common suspects like dairy, soy or gluten. I had really high responses to eggs (both yolk and whites) and green beans.

Life without eggs... OMG! | A Nutritionist Eats

OH! You mean the foods I eat ALL THE TIME!? I eat (ate) a ton of eggs and definitely had green beans on a weekly basis. I was a little shocked, but it was the beginning of an answer so I was ready to explore further. Next, I cut out eggs and green beans for two weeks, which actually took four weeks because I kept accidentally eating foods that contain eggs! It made me realize just how many eggs (and products containing eggs) I was eating – A LOT! And if you want to see an example of that, check out all of the posts that mention eggs.

Then, after that egg-free period, I re-introduced them to see what happened. After a glorious day of eating breakfast at eggslut, deviled eggs, fresh egg pasta AND a cupcake…I got a rash all over my back and chest. And now, whenever I eat eggs (once it even happened after a mayo-based salad!), I get a rash, almost immediately. I haven’t tried green beans yet (to see if I have a reaction), but for now, I’m ok not having them.

And that’s how I determined I can’t eat eggs. I’ll still eat a few bites every now and then because I can deal with the rash, but I know what happens if I have too many of them and I definitely don’t want to go back to that.

Favorite Egg Recipes | A Nutritionist Eats

Because I like to torture myself… my favorite egg recipes (L to R): Breakfast Tacos with Chipotle Sour Cream | Anthony Bourdain’s Egg Scramble | Spicy Egg Scramble

Why tell you? Because mainly, I thought you might find it interesting! But also, I want to recommend the Naturopathic route if you’ve ever considered it. I have to pay for the visits and tests out of pocket (which is so frustrating because I know seeing her cost SO much less than all of the tests I would have taken going the traditional route) but she is so thorough, thoughtful and the Naturopathic route just makes sense to me. (More info on Naturopathic Medicine)

Any egg alternatives I should know about? :)

 

daily eats: 7.9.14

Oh, hello! Are you surviving the post- long-weekend week of work? My week has been busy (newsletter time at work) so I’m kind of ready for the weekend! You?

workout: 45 minutes walking on treadmill. I’m still really content with low-key exercise, so that’s what I’m doing! Lots of walking, 7-Minute and barre workouts. Every once in a while, I think about signing up for a race so I’ll start running again – and then I decide against it.

beverages: coffee + 1/2 & 1/2, per usual

breakfastblueberry bliss smoothie + a few kale cubes thrown in for good measure!

Daily Eats | A Nutritionist Eats

snacks: almonds + fresh fig. It was my first time trying a fresh fig and I’m still undecided on if I like them or not. The flavor was nice, but the texture was not my favorite.

Daily Eats | A Nutritionist Eats

yoga: 30 minutes of gentle yoga/stretching. One of my coworkers has been leading yoga every Wednesday over lunch and it is such a wonderful break in the day/week.

lunch: romaine + cucumber + kale (last minute addition) salad + my favorite cilantro dressing (trader joe’s!) with tuna + mayo + celery + onions. Lunch was supposed to be served with toasted pita and goat cheese, but the pita was moldy, so I turned it into a snack with crackers instead…

Daily Eats | A Nutritionist Eats

snackscrackers + goat cheese (at work) and a glass of shiraz (not at work).

Daily Eats | A Nutritionist Eats

dinner: I went into dinner not having any clue what it would be because we were headed to house/dog sit. We found some burgers (with cheese) + sweet potato puffs + pickles + onions + ketchup. At least I had vegetables at lunch! (Check out instagram to see the cute pup we watch!)

Daily Eats | A Nutritionist Eats

approximate nutrition stats: 1,898 calories, 104 grams fat (52%), 123 grams carbohydrates (28%), 18 grams fiber, 55 grams sugar, 89 grams protein (20%)

thoughts: Of course I always try to include vegetables at dinner, but it doesn’t always happen. Life goes on! Also, these posts stop me from mindless snacking – Richie was snacking on chips and salsa before dinner but I didn’t want to deal with a picture so I didn’t have any. :)