Make Breakfast for the Week ! || THREE Make Ahead Breakfast recipes || What a Dietitian Eats

These three make ahead breakfast are QUICK and EASY to whip up! All three of these recipes are high in protein, fiber, and antioxidants. Break your fast with these highly nutritious foods; I will share how to adapt these recipes to best fit your needs


Recipes :

https://petiteallergytreats.com/gluten-free-blueberry-breakfast-oat-bars/

Raspberry Filling
* 2 cups Frozen Berries (thawed)
* 2 Tbsps ground flaxseed or chia seeds
Crust:
* 2 medium ripe bananas
* 1 cup old fashion gluten free oats
* 1 cup flour
* 2 tsp ground cinnamon
* ½ tsp salt
* 2 Tbsp maple syrup
* 2 Tbsp oil-optional
* 1 tsp of vanilla

Filling
Mix berries and chia/flax seed together in a small bowl and sit to the side

crust
pre-heat oven to 350 *f
1. Mash bananas in a medium bowl
2. add all ingredients to bananas
3. Mix until combined
4. Grease/Spray an 8x8 pan
5. Using 75% of oatmeal mix create an even layer on the pan
6. Top the oatmeal layer with berries
7. Using the left over oatmeal mixture create mini biscuits on top of berries
8. Put pan into oven for 27-30min
9. Cool and cut into small squares

Breakfast Burritos
Ingredients for 6 burritos
* 12 large eggs
*6 tortillas of your choice
* Favorite sauce (I am using chipotle kicken sauce)
* 1 Bell Pepper diced
* salt & pepper to taste
*chili flakes (optional)
* Extra Virgin Olive Oil

Directions
1. Heat pan on medium/high heat with extra virgin olive oil
2. Crack 12 eggs into a bowl
3. Cook diced bell pepper in pan with salt/pepper/chilli flakes until tender (~5 minutes)
4. Once bell pepper tender add cracked eggs and mix until cooked through
5. Let eggs cool ~20-30min

Assembly
1. Scoop a TBSP of sauce on tortilla
2. add 1-2 eggs onto side of tortilla
3. wrap tortilla up and viola DONE

Chia Pudding
ingredients
* 2.5 cups soy milk ( milk of choice)
* 10 TBSP chia ( 2 TBSP chia seeds per 1/2 cup milk)
* 3 TBSP Maple syrup
* 1 tsp vanilla
* 1 Cup Frozen Mango (thawed)

Direction :
Add all ingredients to a bowl, cover and refrigerate overnight to thicken !

Some Articles I used for information
Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques https://academic.oup.com/jn/article/128/10/1716/4723080

Plant Proteins Overview: Todays dietitian
https://www.todaysdietitian.com/newarchives/0217p26.shtml

Reduction of heart rate by omega-3 fatty acids and the potential underlying mechanisms https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3483717/

Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/ antioxidant

Тэги:

#high_protein_breakfast #high_fiber_breakfast #what_does_a_nutritionist_eat #what_does_a_dietitian_eat #make_ahead_breakfast #healthy_breakfast #quick_and_easy_breakfast_recipe #chia_pudding #breakfast_burrito #oatmeal_bars #raspberry_oatmeal_bar #how_to_eat_when_busy #make_ahead_breakfast_recipes #registered_dietitian #mason_jar_recipe #high_antioxidant_recipe #low_inflammatory_recipe

Скачать видео