I was not a breakfast person until recently. While I love breakfast and have been known to eat it for dinner, I never quite made the time to "break the fast" in the morning. Between the snooze button on my phone and finding myself rushing out the door, I could never quite get to it. Sound like you too?
Motivated to have it all (the extra sleep plus fit in breakfast,) I have made eating breakfast a priority and possible thanks to meal prep in advance. Here's what prompted me to get excited about breakfast...
A healthy breakfast kick starts your metabolism for the rest of the day. (Really; starting your day with a morning meal initiates thermogenesis, the metabolic process that gets your body going.) Skipping breakfast might initially mean saving on calories but the body gets conditioned to make up for it and then some by looking for more food and usually less healthy options later in the day* If the potential weight gain isn’t convincing enough; when the body is focused on basic survival and when it is going to eat next, it isn’t working as optimally and is certainly less focused on making new life happen.
If breakfast is something you'd like to get add in to your daily ritual without sacrificing something else; here is one of my favorite healthy prep-in advance recipes for Overnight Oats to help get you started. The following is a recipe that I have adapted from Angela Liddon’s cookbook: “Oh She Glows Every Day," for Apple Pie Overnight Oats.
Apple Pie Overnight Oats
HERE’S WHAT YOU’LL NEED
1 cup Gluten-Free Rolled Oats (I like Bob’s Red Mill)
1 ½ cups Almond Milk
2 tbsps single-ingredient Peanut Butter (or Almond Butter)
1 tbsp Raw Honey
1tsp Cinnamon (Simply Organic is a great option)
½ tsp Vanilla Extract
Pinch of Sea Salt
1 large organic Apple diced
3 tbsps Chia Seeds
OPTIONAL TOPPINGS
Hemp Seeds
Ground Cinnamon or Nutmeg
Dried Cranberries
Bananas, blueberries, strawberries
The Recipe
10 Minutes Prep & Let Refrigerate for 2 Hours+ or Overnight
In a medium-sized bowl, combine the oats, milk, peanut butter, honey, cinnamon, vanilla, salt, apple, and chia seeds. Stir to combine.
Cover or transfer into a large mason jar to settle. Refrigerate for 2 – 3 hours or overnight to soften the oats. If the mixture is too thick for your liking, add a little extra almond milk and stir.
Serve chilled or warm up. Add toppings if you would like. Keep any leftovers in an airtight container (or mason jar) in the fridge for a few days.
Go nut-free: Swap almond milk for nut-free milk and lose the peanut butter.
WHY I LOVE THIS RECIPE
A quick, easy to make and tasty gluten-free breakfast for days that provides a good ratio of protein, (healthy) carbs and (good) fats.
FOOD FOR THOUGHT
Cinnamon is a super spice and chock full of antioxidant properties. It can destroy fungal infections, soothe indigestion, ward off urinary tract infections, fight tooth decay and gum disease, prevent ulcers, and is believed to control blood sugar in people with diabetes. Plus the scent is linked to curbing fatigue, easing frustration and increasing alertness.
Chia Seeds are high in fiber and are a great source of Omega-3s (7 grams in a 11⁄2 tablespoon or 1⁄2 oz serving or more than 1⁄4 of your daily needs.) They are also packed with protein, calcium, manganese, magnesium and phosphorus. Chia is linked to heart health, bone health, blood sugar control and exercise performance. Please don’t consume chia unless it’s incorporated into liquid or foods, otherwise it could pose health risks.
Hemp Seeds provide essential amino acids in a vegan and gluten free seed. Thanks to the omega-3s packed into these little gems your heart and brain function optimally. Like chia, it’s abundant in fiber (12 grams in a tablespoon and a half,) and keeps the pipes working smoothly.
Credits: The Nutrition School, Nutritious Life by Keri Glassman.
*The National Weight Control Registry is a log of menu and women who have lost anywhere from 30 to 300 lbs and have kept it off for at least 5 1/2 years. Interestingly enough, 78% eat breakfast every day. Another study from The Organization for Economic Co-operation and Development reported that as of 2011, the percent of obese adults (BMI > 30) in America is 26.1% while the percent of obese adults in Germany is 13.7%. According to the study, over 75% of Germans eat breakfast every day while only 44% of Americans do. Credit: The Nutrition School, Nutritious Life by Keri Glassman.