breakfast

Superfood Acai Smoothie Bowl

~ beckijuice ~ Leave a comment

Smoothie bowls are a great way to change up your morning routine.  By using a little more frozen fruit and a little less liquid, you get a texture that is closer to ice cream..and who doesn’t like ice cream for breakfast?! I was obsessed with acai bowls when we were in Brazil earlier this year, they were  like, one of two foods I actually ate while I was there. In case you didn’t read that rant, see my Moqueca Fish Stew post from awhile back.

Sadly, the acai I have found in the states so far really doesn’t compare.  There is a frozen version and a powder at Whole Foods.  Don’t get me wrong, they’re not bad, just not the real deal.  I mixed in some frozen blueberries to amp up the purple color and berry flavor.  You can do this with literally any frozen fruit, any milk or nut milk, and any combination of toppings.

1/2 banana, frozen
1/2 cup blueberries, frozen
1 scoop freeze dried acai powder (alternatively, add 1/4 cup more blueberries or any other fruit of your choice)
1/4 cup coconut milk
1 scoop unflavored protein powder

Blend all ingredients in a high speed blender until smooth, adding more frozen fruit or liquid until a thick consistency is achieved.  Pour into a bowl.

Top with shredded coconut, goji berries, hemp seeds, bee pollen or superfood add ins of your choice! The options are endless!

Roasted Veggie Bowl with Dukkha

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This veggie bowl is a constant in my life, I eat it at least a couple times a week for breakfast or lunch.  The combinations are endless, I just used what was leftover from my weekly CSA from Johnson’s Backyard Garden.  Top with a couple fried eggs, leftover quinoa, or shredded chicken to make it a meal.  Choose vegetables with contrasting colors to make your bowl look appealing and cover a broad spectrum of phytonutrients!

Dukkah is an Egyptian spice blend that is crazy versatile.  You can change this up as well, depending on what you have on hand.  Use whole spices so that you can toast them for maximum flavor.  Save any leftovers to sprinkle on hard boiled eggs!

IMG_5547For the dukkha spice blend:
¼ cup almonds or hazelnuts
2 T coriander seeds
2 T sesame seeds
1 T cumin seeds
1 T mustard seeds
1 t fennel seeds
1 t pink peppercorns
½ t sea salt

Makes about 1 cup

Roast the almonds or hazelnuts in the oven at 350F until just fragrant, about 7 minutes. Grind the almonds or hazelnuts until they resemble small crumbs.  Set aside.

Toast the coriander, sesame, cumin, mustard and fennel seeds until fragrant in a skillet over medium heat.  Add to a mortar and pestle along with the peppercorns and crush.  Add the nuts and the sea salt.  You can store leftovers for up to a month in a sealed container.

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For the roasted veggies:
1/2 head Romanesco cauliflower 
1 bunch scarlet turnips 
1 pound Jerusalem artichokes
1 large bunch heirloom carrots 
2 Tablespoons ghee

Preheat the oven to 425F.  Combine all of the vegetables in a large bowl and coat with ghee.  Sprinkle liberally with about 1/4 cup of the dukkha.  Roast 25-35 minutes until vegetables are soft-yet-crunchy.

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For those of you who’ve been missing my frequent posts, check out Ali Miller RD, where I’ll be posting original, food-as-medicine recipes twice a week!

Almond Flour Trail Mix Scones

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Scones, in their traditional form, are pretty much devoid of nutrients and are high in carbs, making them a less than desirable breakfast option.  They are, however, undeniably delicious and go quite nicely with your morning coffee or tea.  These almond flour scones make for a much more nutritionally dense option that is higher in protein as well as heart-disease fighting plant sterols and Vitamin E.  You can choose any dried fruit and nut combination you like.  Enjoy these with a pat of grass fed butter!

Makes 10 small scones

 2 cups almond flour
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1/4 cup dried apricots, chopped
1/4 cup dried blueberries
1/4 cup sliced almonds
1/4 cup pistachios, chopped
1 large egg
2 Tablespoons honey

Preheat the oven to 350 degrees and line a baking sheet with parchment paper.  In a large bowl, combine almond flour, baking soda and sea salt.  Mix in the dried fruit and nuts.  In a separate bowl, whisk together the egg and honey,  then add the wet ingredients to the dry.  The mixture will seem too dry at first, but just keep stirring until the dough comes together. Form dough into a ball, then shape into a square, about 1/2 inch thick.  Cut into 10 triangles.  Bake 10-12 minutes until golden brown.

Baked Eggs in Tomatoes

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This breakfast recipe is any meal-prepper’s dream.  It’s super simple and delicious and requires only a few ingredients.  The tomatoes provide a good source of the antioxidant lycopene when cooked, while the eggs provide necessary protein, omega 3s and sulfur.  The final product is sturdy and travels well, making it ideal for a breakfast on the go or a quick mid-morning snack.  They are also a fun and easy idea for entertaining and can be made relatively quickly and in large batches for your next big brunch!

4 large tomatoes
8 pasture-raised eggs
sea salt
black pepper
3 T fresh basil or parsley, chopped

Preheat the oven to 400 degrees. Slice the tomatoes in half and carefully scoop out the seeds and center portion. Reserve this part for soups or sauces. In a ramekin, crack the eggs one at a time, then carefully slip into the scooped out part of each tomato. Season with salt and pepper and place on a rimmed baking sheet. Bake for 7-8 minutes or until whites are set and yolks are still slightly runny. Top with fresh herbs.

Apple Cinnamon Protein Pancakes

~ beckijuice ~ 2 Comments

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Pancakes, though delicious, are traditionally pretty much devoid of nutrients, and thus rarely make an appearance at my breakfast table. White flour, white rice, white sugar, even white potatoes don’t really stand a chance in my kitchen. Even the whole grain varieties of pancakes are lacking substantial protein, essential to a good breakfast. These pancakes are a super yum way to add more protein to your breakfast, while still satisfying a pancake craving. They are grain free and made with almond meal, apple sauce and protein powder.  I cooked them in grass fed ghee to give them a little extra healthy fat boost, then topped them with caramelized apples and local honey.

Makes about 12 medium sized pancakes, or 3-4 servings

For the pancakes:

4 eggs
2/3 cup apple sauce, unsweetened
1/2 cup almond meal
1 scoop plain grass fed whey protein, or your protein powder of your choice
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
1 Tablespoon maple syrup or honey

1 teaspoon grass fed butter or coconut oil, for cooking

Whisk the eggs in a small bowl, then add the applesauce, maple syrup, vanilla and cinnamon. Add in the almond flour, protein powder and baking powder and mix until thoroughly combined.

Heat a cast iron skillet over medium. Add a small amount of butter or coconut oil . Once heated, pour in about 3-4 Tablespoons of batter. Cook 2-3 minutes per side, turning once bubbles start to form and the pancakes are firm enough to be flipped. Please note, these pancakes are a little more delicate than normal pancakes, so be careful when flipping!  Repeat with the remaining batter.

For the apple topping:
1 apple, peeled, cored and diced
1 teaspoon grass fed butter or coconut oil
2-3 Tablespoons maple syrup or honey
1/2 teaspoon ground cinnamon
squeeze lemon juice
In a small saucepan, combine the apples, butter, maple syrup or honey, lemon juice and cinnamon. Heat over medium heat until bubbling, then lower the heat and cook 10-15 minutes until apples soften and liquid thickens. Pour over pancakes and serve hot!