Covenant Natural Health Care

High-Protein Breakfast Ideas

Our culture heavily promotes high-carb breakfast foods loaded with processed ingredients and sugars. The problem with eating cereals, waffles with syrup, toast with high-sugar jam, and fast food breakfasts, is that they are not nutritious enough to give us the energy and stamina we need to get through the day. A lot of times, these processed foods make us crash by mid-morning and we try to make up for the lack of energy by drinking more coffee or craving sugar.This type of food also leaves us feeling hungry and not fully satisfied.

The best thing you can do for your body and energy levels is to take the time for a hearty, high-protein breakfast made from whole foods. Here are some ideas:

1. A bowl of whole grain, gluten-free, or steel cut oats mixed with walnuts, a little fruit or a teaspoon of honey, cream, cinnamon and vanilla extract.

2. Omelet with farm fresh eggs, fresh spinach, tomatoes, and broccoli with a side of steamed asparagus.

3. Chicken sausage, fresh fruit, a slice of whole-grain, sprouted bread with peanut butter or Amish butter

4. Steak and egg wrap with lettuce, avocado, onions, and tomato with fresh melon.

5. Whey protein shake mixed with fresh berries and almond milk and a variety or raw, fresh vegetables with hummus.

Remember that it's also important to alternate the types of foods you eat. It's not healthy to eat the same food every day, especially when it comes to protein.

Changing your breakfast routine from what culture says to be healthy can be challenging, but you can be sure you will be healthy and full of energy.

And, on the days when you want to splurge a bit, try these healthy gluten-free almond pancakes!

 

Recipe: Warm Tuna Melt

This is one of my most favorite high-protein sandwiches all-year around because it's easy to make, pairs nicely with a fresh veggies and hummus or a bowl of hot soup.

Shopping List:
• 2 Slices high-protein, whole grain bread or gluten-free bread (I love Ezekiel Bread)
• 1 Tablespoon gently melted butter
• Raw cheese (or your favorite cheese that's not highly processed), thinly sliced
• 1/2 Can wild-caught tuna
• 1 Tablespoon mayonnaise
• 1 Tablespoon spicy mustard (optional)
• 1 Tablespoon relish
• 2 Slices of fresh tomato

Directions:
1. In a bowl, mix together tuna, mayo, mustard and relish.
2. Heat up a grill or a pan over medium-low heat.
3. Brush one side of each piece of bread (the buttered side will be the outside of the sandwich).
4. Take one slice of bread and on the non-buttered side, add toppings in this order: cheese, tuna mixture, sliced tomatoes, cheese and then top with the second slice of bread (buttered side on the outside).
5. Place on grill or in pan and cook until cheese is melted and the bread is golden-brown.
6. Serve warm.

Recipe: Bean + Wild Rice Corn Tortillas

Mexican fare can be fresh, organic, and not greasy when made in your kitchen. You choose the ingredients, the spices, and how you cook it—it doesn't get any healthier than that!

Shopping List:
• Olive oil (cold pressed is best!)
• Organic corn tortillas
• Block of cheese or shredded cheese (I love raw cheese, in block form, from Trader Joe's)
• Black beans or pinto beans(dry, soaked and slow cooked for maximum nutrition)
• Wild rice (can also use brown rice)
• Frozen, organic corn, thawed
• Fresh cilantro (or parsley)
• 1/2 Onion, thinly sliced
• 1 avocado
• Organic sour cream
• Fresh salsa
• Season with salt and pepper
• Optional: chicken or shredded beef, sliced mushrooms

Directions:
1. Warm a non-stick or cast-iron (best option) pan or a panini maker/counter-top grill to medium heat. Using a pastry brush, lightly coat it with olive oil.
2. While the pan is warming up, put the tortillas together:
• Combine equal amounts (enough to cover the number of tortillas you are making) or corn, beans, and rice in a bowl.
• Lay 1 tortilla on the counter and top with shredded cheese.
• Add the corn, bean, and rice mixture. Season with salt, pepper, and cilantro or parsley.
• Top with 3-4 slices of onion.
3. Carefully move the tortilla (or tortillas if you have room to cook more than one at a time) to the heated pan.
4. Top with shredded cheese and another tortilla.
5. Cook until cheese is melted and the tortilla is lightly browned. If you are not using a 2-sided grill/panini maker, you may want to carefully flip once during cooking—not sure I'd be that brave, lol).
6. Use a large spatula to carefully remove from the pan making sure that the toppings do not fall out (I use 2 spatulas on both sides of the tortilla to prevent it from spilling out of breaking).
7. Serve tortillas with avocado, sour cream, and fresh salsa.

Try making breakfast tortillas with farm-fresh scrambled eggs, avocado, turkey bacon and fresh salsa.

Recipe: Asparagus with Fresh Garlic & Lemon Butter

Asparagus has many health benefits that you may not be aware of. It contains:
• anti-inflammatory nutrients
• vitamins C and K
• antioxidants
• folate
• fiber

This flavorful recipe makes a delicious side to chicken and fish recipes!

Shopping List:
• Asparagus
• 2 1/2 Tablespoons butter
• 2 Cloves garlic, minced
• 1 Tablespoon fresh lemon juice
• Salt and pepper, to taste

Directions:
1. Lightly steam asparagus for 6-8 minutes. If you don't have a steamer, boil in salted water instead.
2. In a saute pan, melt 1/2 tablespoon butter on medium heat. Add garlic and cook until lightly golden.
3. Add cooked asparagus, lemon juice and the rest of the butter. Cook on low heat for 3-5 minutes.
4. Put asparagus on a plate and drizzle pan juices over it.
5. Serve immediately.

Always lightly steam asparagus, rather than boil, to preserve the sodium and other minerals.

 

Recipe: Broccoli Omelet

Shopping List:
• 1 Tablespoon of butter or coconut oil (generously cover the bottom of the pan with butter or oil—especially if cooking in a stainless steel pan).
• 1 Garlic clove, minced
• 1/2 Onion, shopped
• 4 Raw broccoli florets, washed and chopped
• 3 Fresh basil leaves, minced
• 2 Farm fresh eggs, beaten
• Salt & pepper, to taste

Directions: In a small frying pan, heat the oil over medium heat. Add garlic and onions and cook until soft. Add broccoli and saute for a few minutes.  Pour beaten eggs into the frying pan over the broccoli mixture and add minced basil. Lower the heat a bit and continue to cook until eggs are set. Slide omelete out of pan and onto a plate. Season with salt and pepper. Serve warm with sliced, fresh tomato.