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: healthy whole-wheat chocolate chip cookies

Nothing like a chocolate chip cookie to put a smile on your face (especially a guilt-free cookie with healthy ingredients). Note that I used coconut sugar (I found it at Whole Foods Market, but Healthy Alternatives in Florence, KY also has it) in this recipe. It's starting to become the new best healthy sugar because of its low glycemic index. It doesn't taste like coconut and is dark like sucanat. I've used it a couple times for baking so far and have been pleased. I had a friend visiting a couple weekends ago and she used it in her coffee and liked it.

Ingredients:
• 1/4 Cup oat flour
• 1 Cup whole-wheat flour
• 1/2 Teaspoon aluminum-free baking soda
• 1/2 Teaspoon salt
• 1/4 Cup whole grain oats (or gluten-free oats)
• 1/4 Cup butter, softened
• 1/4 Cup olive oil
• 2/3 Cup coconut sugar (or sucanat)
• 1 Large farm-fresh egg
• 1 1/2 Teaspoons vanilla extract
• 1 Cup dark chocolate chips
• Add chopped nuts like pecans or walnuts- optional

Directions:
1. Preheat oven to 350°F. Line a baking sheet with wax paper (for easy cleanup).
2. In a medium bowl and stir together oat and whole-wheat flour, baking soda and salt.
3. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, coconut sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined.
4. Stir in chocolate chips.
5. Drop the dough by teaspoonfuls, at least 1 inch apart, onto the baking sheet. Bake cookies until golden, about 10-13 minutes. Remove from oven and transfer cookies to a cooling rack.

Try this cookie recipe, too!

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: Brown Rice with Garlic and Rosemary

Here's a simple way to dress up brown rice. It's slow cooked with garlic and fresh rosemary in homemade chicken broth, topped with delicious Amish butter—not super fancy, just simple and delicious. This dish is a nice side to a large salad topped with fresh vegetables and an olive oil dressing.

Shopping List:
• 2 Cups brown rice (if you are sensitive to gluten, use gluten-free rice)
• 4 Cups homemade chicken broth
• 3 Garlic cloves, minced
• Fresh rosemary, about 2 sprigs, chopped
• 3 Tablespoons butter
• Chicken breast, cut into pieces
• Salt and pepper to taste

Directions:
1. Put the brown rice, chicken broth, and garlic in a large pot. Turn on the stove to medium-low heat. Cover.
2. In about an hour, the rice should be cooked, but check on it a couple times throughout the cooking process.
3. When the rice is done, add the fresh rosemary, pieces of chicken, butter, salt and pepper. Stir and gently warm on the stove. When the chicken is warmed through, remove from the stove and serve.

Boiling rice (or beans) turns the food into pure carbs and loses the protein. Rice and beans should always be soaked prior to cooking, or at least slow cooked for good nutrition.

Recipe: Fresh, Sweet & Spicy Peach Salsa

Pile this fresh, sweet salsa on organic corn tortilla chips or on top of grilled chicken or fish. It's healthy, delicious, and a great way to enjoy ripe, summer peaches.

Shopping List:
• 2 Ripe peaches, chopped (look for peaches that are a little soft to the touch, but not mushy)
• 3 Tablespoons red pepper, chopped
• 2 Tablespoons green onions, chopped
• Juice of one small lime (can use a small lemon if you don't have limes)
• 1/2 Tablespoon fresh mint, torn into small pieces
• 1 Teaspoon (or more, to taste) jalapeno pepper, minced
• 1/2-1 clove garlic, minced

Directions:
• Combine all the ingredients in a bowl, gently stir, and serve. (If you are not serving right away, cover with plastic wrap or foil and refrigerate)

{PS} Our Open House is this Saturday—we have a lot of great things planned, so come out, say hello, and learn more about we (Covenant Natural Health Care) do to help people get healthy and stay healthy!