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!

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? :)

 

5 trader joe’s meals (5 ingredients or less!)

5 Trader Joe's Meals (5 ingredients or less!) | A Nutritionist Eats

Deep question of the day: where do you guys grocery shop?

5 Trader Joe's Meals (5 ingredients or less!) | A Nutritionist Eats

I tend to shop based on proximity, but the store has to have the natural and organic selection of foods I’m looking for or it just won’t work. In my current neighborhood (West Hollywood!) there are quite a few options within walking distance. I tend to visit most of them (Whole Foods, Gelson’s and Bristol Farms) on a pretty regular basis to see what new foods are out there, but Trader Joe’s is, without a doubt, a weekly stop for me. I can find most of the things I need – and for a pretty reasonable price – but I’ve got to admit that I love the frozen and convenience foods that Trader Joe’s offers. (If you’re ever wondering how something is, just ask. I’ve probably tried it!)

Recently, my friend Lynn and her husband came up with this super-clever buzzfeed video featuring Trader Joe’s mashups:

I loved the video and the premise –  it’s absolutely what inspired this post!

I started brainstorming some of my favorite trader joe’s combinations that fit the following criteria:

  1. under five ingredients (all but one are made with three ingredients)
  2. fairly healthy (all of them come in under or around 500 calories)
  3. include a vegetable (because every meal should!)
  4. delicious (again, because every meal should be!)

Here are the 5 Trader Joe’s meals that I came up with:

Classic Southern Dinner:

5 Trader Joe's Meals (5 ingredients or less!) | A Nutritionist Eats

Let’s start with an easy, classic meal: bbq chicken breast, mac & cheese and collard greens. Prepare the mac & cheese and bbq chicken as directed and lightly steam or saute the collard greens. *I really like their “reduced-guilt” mac & cheese, but have yet to try the gluten-free variety!

Palak Paneer Eggs:

5 Trader Joe's Meals (5 ingredients or less!) | A Nutritionist Eats

Why have I not combined Indian food with eggs before? Ah-mazing. Top cooked palak paneer with a fried or poached egg and serve with hot naan. This will definitely become a regular in our meal rotation – perfect for breakfast, lunch or dinner.

Tortilla Pizza:

5 Trader Joe's Meals (5 ingredients or less!) | A Nutritionist Eats
Tortilla pizzas are one of my favorite meals and considering that I’ve eaten them on  regular basis for years, it was a no-brainer. When topped with sauce, arugula, cheese and turkey meatballs, this is a particularly filling pizza. Simply bake the tortilla until crisp, top with sauce, cheese, arugula and warmed meatballs and bake until cheese has melted. (Brown rice and sprouted tortillas are my favorite to use.)

Chimichurri Rice & Sausage:

5 Trader Joe's Meals (5 ingredients or less!) | A Nutritionist Eats

Chimichurri rice is a somewhat new item and I’m so glad I finally put it in my cart – it’s delicious (so is the kimchee rice!).  When it’s combined with chicken sausage and a vegetable, you’ve got a balanced dinner that comes together in minutes. Slice and saute the sausage and rice as directed while you roast the broccoli in the oven.

Pasta with Mushrooms & Parmesan:

5 Trader Joe's Meals (5 ingredients or less!) | A Nutritionist Eats

This vegetarian meal is delicious and simple. And absolutely OUTSTANDING if you add a drizzle of truffle oil or sprinkling of truffle salt. Simply prepare the pasta and mushrooms as directed and top with a sprinkling of cheese. Use your favorite pasta variety.

Got any favorite quick meals to share? 

P.S. I’m really sorry if you don’t have access to Trader Joe’s! Come visit and I’ll take you on a tour. :)

breakfast tacos with chipotle sour cream

Breakfast Tacos with Chipotle Sour Cream | A Nutritionist Eats

This recipe has been a long time in the making but it’s quite fitting that I’m sharing it today. Why? Because I’m on my way to Mexico and plan on eating many versions of mexican breakfasts for the next week or so. I had something similar – goat cheese breakfast tacos – at a restaurant (almost a year ago!) and while I loved the idea of the goat cheese tacos, they didn’t blow me away. I’ve been wanting to recreate them ever since.

Breakfast Tacos with Chipotle Sour Cream | A Nutritionist Eats

So I finally got around to making them and it turns out that the chipotle sour cream totally stole the show. Dare I say…it left the goat cheese totally and utterly pointless. (Which in my world is a bit shocking given my intense love for cheese.)

I made the tacos again, this time omitting the goat cheese and they tasted just as good. No point in adding calories you can’t taste, am I right?

Breakfast Tacos with Chipotle Sour Cream | A Nutritionist Eats

But back to the star. The chipotle sour cream is just…well, it left me wondering two things: why has this little can of chipotles been in my cupboard for almost two years and what else can I do with it?! (Brainstorms are in the works and chipotle chili is happening.) So all this is to say – you can’t (CAN. NOT.) leave the chipotle sour cream off. It takes a few short minutes and is so worth it.

 Breakfast Tacos with Chipotle Sour Cream | A Nutritionist Eats

The rest of the tacos? They are full of good stuff. I’m talking black beans, scrambled eggs, caramelized onions and fresh avocado slices. It’s pretty much the breakfast dreams are made of. And if you like eggs throughout the day, they would make a killer lunch or easy dinner.

nutrition facts (4 servings): 380 calories, 13 grams of fat, 20 grams of protein, 46 g carbohydrates, 10 g fiber

Breakfast Tacos with Chipotle Sour Cream

by Emily Dingmann

Prep Time: 15 minutes

Cook Time: 5 minutes

Keywords: breakfast gluten-free high fiber high protein vegetarian eggs Mexican

 

Ingredients (4 servings)

    For the Chipotle Sour Cream

    • 1/2 cup sour cream
    • 1-1 1/2 chipotles + sauce depending on heat preference

    For the Tacos

    • 1/2 onion, caramelized
    • 6 eggs
    • 8 corn tortillas
    • 1-15 oz can of black beans
    • optional: avocado slices, chopped cilantro

    Instructions

    For the Chipotle Sour Cream

    Finely chop the chipotle peppers (you can basically mash them together)

    Mix into sour cream.

    Add some of the sauce as desired.

    For the Tacos

    Whisk eggs together in small bowl and scramble until cooked through.

    Heat tortillas in microwave until hot.

    Assemble tacos: layer beans, eggs, onions and sour cream on tortillas. Top with avocado and cilantro if desired.

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