Hormone Healthy Breakfast Ideas

, September 9, 2010

Per the kick-off call with the women taking part in the Hormone Harmony diet, here are some of Dr. Alicia Stanton’s hormone healthy recipes that will keep you going all morning long. Next week look for some hormone healthy lunch ideas.

Gets-the-Job-Done Daily Oatmeal
Serves 1
It isn’t pretty to look at, but this one ticks off all the right nutritional boxes for starting my day. It satisfies my craving for something hot, requires no effort, and packs protein, fiber, anti-oxidants, and a few complex carbs (but not too many). It’s ready in 2 minutes in the microwave and stays with me until lunch. Try it!

What You’ll Need:
¼ cup of organic rolled oats (not instant)
1 cup of water
Pinch of sea salt
1 heaping tablespoon or scoop of plain brown rice protein powder (unsweetened, organic)
1-2 tablespoons of ground flaxseed meal (preferably organic)
¼ cup of frozen or fresh wild or organic blueberries
1 tbsp of slivered almonds
Cinnamon to taste
Splash of almond milk (I use unsweetened)
1 – 2 packets of Stevia (optional)

Put oatmeal, water, and salt in a bowl and microwave on high for 2 minutes. Add the protein powder, flax meal, blueberries, almonds, cinnamon, and stevia and stir. Splash almond milk to your desired consistency and stir. Enjoy!

Wheat and Gluten Free Breakfast Peanut Butter Quesadillas
Serves 1
Perfect if you eat breakfast at your desk at work – you can keep the ingredients in your desk drawer or office fridge.

What You’ll Need:
1 Ezekial Wrap (available at Whole Foods and other health food stores in the refrigerator or freezer)
1 tablespoon of nut butter of your choice (Smooth butters spread easier – try almond butter)
½ of a banana, apple, or pear – sliced
1 tsp of flax seeds
Drizzle of agave nectar

Spread nut butter on one half of the wrap. Sprinkle with flax seeds and then lay the fruit slices on top. Drizzle with a little bit of agave nectar. Fold it over and cut in half. Serve.

High Protein Smoothie
(adapted from Dr. Mark Hyman’s UltraSimple diet)
Serves 1

What You’ll Need:
I cup of unsweetened almond milk
½ cup frozen organic berries or cherries
1-2 packets of stevia
1 scoop rice protein powder
1 tbsp flax seeds or flax seed meal
Ice cubes, if desired

Toss all ingredients in the blender and blend till smooth. Serve.

Super Fast Weekday Veggie Omelettes
I love egg white omelettes in the morning but don’t usually have the time to cook up all the filling ingredients. Here is what I do to enjoy deluxe weekend omelette any day of the workweek:

On the weekend, think about what kind of ingredients you enjoy in your omelette, and cook up a week’s worth:

  • Spinach, chard, kale, or dandelion greens sliced thinly and sautéed in a tiny bit of olive oil , garlic, and red pepper flakes if you like heat
  • Onions softly simmered in a tiny bit of olive oil and a splash of chicken or veggie broth over low heat for about 30 minutes till they are caramelized and jammy
  • Oven roasted or grilled veggies brushed with olive oil, salt & pepper: zucchini, red peppers, eggplant, red onions, asparagus are all great
  • Mushrooms sliced and sautéed in a little bit of olive oil and a handful of chopped parsley thrown in to wilt at the last minute.

Make up whatever you like and store it in the fridge. In the morning, grab four eggs (I use one whole egg and three whites). Whip up the eggs and pour into a nonstick pan.

While the eggs are cooking, measure out ½ cup of desired cooked and chopped up veggies and put in the microwave for a minute or less to heat through. (Or just toss the veggies in the eggs and scramble it all up). Fold over your omelette and enjoy.

TIP: Cuisinart’s Green Gourmet makes the most incredible nonstick pan. It’s ceramic coated, nontoxic, and slides omelettes right out without even having to grease the pan! I love it. It’s pricey for a skillet – like $90 retain for the 10’ pan – but Macy’s is always putting it on sale. Shop the sales and look for it. With a bunch of coupons I just got one last weekend for $25!

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