A formula meal is a dish that follows a specific formula each time, but allows you to change up the flavors and ingredients to create different takes on the same dish. I love that formula meals are customizable and don't require a recipe. They’re definitely my preferred way to cook! In today’s formula meal walks we're putting together a healthy breakfast. Whether you're looking to start your day with a warm, cold, sweet, or savory dish -- I’ve got you covered.

Formula Meals: Healthy Breakfast

A formula meal is a dish that follows a specific formula each time, but allows you to change up the flavors and ingredients to create different takes on the same dish. I love that formula meals are customizable and don't require a recipe. They’re definitely my preferred way to cook! In today’s formula meal walks we're putting together a healthy breakfast. Whether you're looking to start your day with a warm, cold, sweet, or savory dish -- I’ve got you covered.If you’re like me, you seek out recipes that use clean ingredients and are simple to make — especially first thing in the morning. Most people know it’s important to eat a healthy breakfast, but many people are confused about what to eat. They want easy and delicious options that will keep them full and satisfied until lunch.

That’s where my formula meals come in.

What is a formula meal, you ask? A formula meal is a dish that follows a specific “formula” each time you make it, but also allows you to change up the flavors and ingredients to create different takes on the same meal. The best thing about a formula meal is that there’s no require required. It’s definitely my preferred way to cook!

In today’s formula meal walks we’re putting together a healthy breakfast. Whether you’re looking to start your day with a warm, cold, sweet, or savory dish — I’ve got you covered.

Some of the common mistakes I see with my clients are either skipping breakfast altogether OR eating an unbalanced breakfast. When designing any meal it’s super important to include a high fiber carbohydrate, a lean protein, and a healthy fat. Breakfast is no different. An unbalanced breakfast (or no breakfast at all!) can result in a mid-morning hunger crash, which usually leads to overeating and mindless snacking later in the day (not to mention a cranky attitude). Eating a balanced breakfast keeps you satisfied all morning long, helping you avoid the Starbucks drive thru (or the vending machine) by 10 am.

Here’s the formula:

1 part protein: Include a lean protein source like eggs, Greek yogurt, cottage cheese, milk, hemp seeds, turkey or tempeh sausage, protein powder, and beans/legumes.

1 part fruits OR veggies: For savory options include sauteed veggies like spinach, peppers, mushrooms, or zucchini (great with eggs or even as a topping for savory oatmeal). On the sweeter side, fresh fruit is a great choice. Try sliced apples, berries with your yogurt or cottage cheese, or mashed bananas in your oatmeal. Tip: go seasonal when you can…think apples in the fall, peaches and strawberries in the summer, oranges in the winter, etc.

1 part healthy fat: Add a serving of healthy fats like nuts, flax seed, chia seed, eggs, avocado, cheese, nut flours (like almond flour for gluten free pancakes), or nut butter to add even more staying power to your breakfast. Sometimes the fat and the protein are combined together, and that makes it easy!

1 part whole grains OR beans: Fiber is a crucial part of a filling breakfast, and it can come in the form of whole grains or beans. A serving of whole grains typically includes oats, whole grain toast (sprouted if you can find it) or quinoa. Beans include black beans, lentils or even bean flours like chickpea for making gluten free dishes.

Remember, the combination of protein, fat, and fiber is what keeps you full and energized.

Looking For Inspiration? 

Want More Formula Meals? Try these:

Stir Fries

Quinoa Salad

Energy Balls

Egg Muffins

Superfood Salads

Wild Blueberry Banana Bread

This gluten free banana bread is moist and delicious! The perfect breakfast treat!

This month over on my Healthy Aperture column I’m sharing a recipe for an easy to make Wild Blueberry Banana Bread. As you know, I usually don’t venture much into baking, but I was getting sick of my usual breakfast (peanut butter toast) and needed a change.

This gluten and dairy free recipe was simple enough. Just combine all the ingredients together and bake. Right up my alley! I used a mix of almond and coconut flour because my all-purpose flour was not super fresh. I did have some whole wheat flour in the house, but wow, that stuff is hard to bake with. I’ve tried adding it to recipes and they end up tasting like wheat bricks! For some reason I get a better turnout when baking with gluten free flours.

Wild blueberries are also a favorite in our house. They sweeten just enough and allow me to use less sugar. Plus, the flavor isn’t super overpowering. Of course they’re also crazy healthy! Recent research even shows they have mood boosting effects. What better way to start the day, right?

Visit my Inspired Vegetarian column over at Healthy Aperture for the recipe — plus a whole lot more vegetarian goodies from my kitchen.

CLICK HERE for the recipe.

 


 

 

 

Make this Wild Blueberry Crumb Cake for someone you love!

Easy Wild Blueberry Crumb Cake

This one-bowl, clean eating Wild Blueberry Crumb Cake recipe has gorgeous color while sneaking in some antioxidants, too,

Make this Wild Blueberry Crumb Cake for someone you love!

Valentine’s Day is kind of a big deal in my house for a couple of reasons. For one, Norah and I get jewelry. What girl doesn’t love that? We also start the day with a super special breakfast. So not only do we celebrate with lots of love, it’s also special enough an occasion for me to actually bake something. And that’s saying a lot coming from me.

Breakfast usually includes something sweet and usually something Norah and I can make together. French toast and pancakes are regular features, but we’ve made a few smoothies and even an egg casserole one year.

One thing Norah knows will always be a hit with Dad is cake! This year we’re making this Wild Blueberry Crumb Cake. We are huge wild blueberry fans at our house and love how they add a gorgeous pop of color (while sneaking in some antioxidants, too). A few other healthy swaps make this a clean-eating breakfast treat. Plus, the recipe is basically foolproof. It’s a one bowl crumb cake that even this non-baker can throw together!

Make this clean eating Wild Blueberry Crumb Cake recipe for someone you love!

On most days it’s a no-no to have cake for breakfast. We make an exception for holidays. And crumb cake.

CLICK HERE to get the recipe on the Wild Blueberries blog, and enjoy!