5 Fast, Healthy Breakfasts

Holistic Nutritionist and Wellness Coach Maria Marlowe shares her good-for-you recipes.

From Maria:
If your mornings are hectic, you may be tempted to grab a granola bar and head out the door, or worse, stop at a coffee shop and pick up a croissant on the way to work. Your breakfast sets the tone for the rest of the day. If you skip or skimp on breakfast, you may find yourself moody and distracted, unable to focus or be as productive as usual before lunch time. If you eat the common sugar-bomb breakfasts like cereal or baked goods, you will likely find yourself craving sugar all day long. Hello weight gain! Instead, try one of these super simple and quick breakfasts that will nourish your body and help you start the morning off right with loads of energy that will take you straight through till lunch time, no snacking required. Chia Seed Pudding

Chia Seed Pudding

Serves 2-3

Coconut chia seed pudding is rich, creamy and infinitely satisfying. It’s an easy grab-and-go breakfast to keep you full. The coconut provides healthy fats, while the chia seeds add protein and fiber. Top it off with fresh fruit and it almost feels like dessert!

Ingredients:
  • 1 cup coconut milk (homemade or natural)
  • ¼ cup chia seeds
  • 1 tsp. coconut nectar or sweetener of choice (optional)

Toppings:
  • 1 cup berries or chopped fruit of choice
  • 2 tbsp. chopped almonds, walnuts or pecans

Directions:
1. In a glass bowl, stir together coconut milk, chia seeds and optional sweetener until fully incorporated. Cover and refrigerate overnight. The chia will suspend throughout the milk, making a tapioca pudding-like consistency.
2. Top with fresh fruit and nuts of choice just before serving. If you used canned coconut milk, the pudding should last up to three days, while homemade coconut milk will last up to five days.
 
DOWNLOAD RECIPE CARD HERE



Superfood Oatmeal

Superfood Overnight Oats

Serves 1

Overnight oats are another quick grab-and-go option. They are eaten cold and become almost pudding like, which is both refreshing and satisfying on a hot summer day. My version is, of course, loaded with additional superfoods to make them even more healthy and filling.
 
Ingredients:
  • ½ cup water
  • 1 tbsp. almond butter
  • ¼ cup organic gluten-free rolled oats
  • 1 tbsp. chia seeds
  • 1 tbsp. hemp seeds
  • 1 tbsp. shredded coconut
  • 1 date, pitted and chopped small
  • 1 pinch cinnamon


Toppings:

  • ½ cup chopped berries, nectarines, peaches, pomegranate, mango or kiwi 1 tbsp. pumpkin seeds

Directions:
1. Pour water into a small, lidded glass container and stir in almond butter to break it up and distribute it evenly. Add the remaining ingredients and stir well. Cover and allow to sit in the fridge overnight.
2. In the a.m., top with your favorite fruit and nuts or seeds. It’ll last up to a week in the fridge.
 
DOWNLOAD RECIPE CARD HERE


Smoothies & Smoothie Bowls

Smoothies & Smoothie Bowls

Serves 1

It doesn’t get any easier than throwing things in a blender and flipping the on-switch. Smoothies are a great way to get in a few servings of fruit and veggies in the AM.
In general, use the ratio of about 2 cups fruits and vegetables to approximately 1/2-1 cup liquid, depending on your desired consistency. This will vary based on what produce you use, how much water it contains and whether or not it's frozen, but this is a good start. You’ll also want to throw in a plant-based protein (such as 3 tbsp hemp seeds or 1 tbsp of almond butter) and a little healthy fat, like half of an avocado (to make it extra creamy) or a tablespoon of shredded coconut or coconut oil.
If you’re heading out the door, pour your smoothie into a to-go cup and enjoy it slowly. If you’re eating at home, pour it into a bowl and top it with additional fruit, nuts and seeds, so you can eat it with a spoon.

Eating, as opposed to drinking, your smoothie actually helps you digest it better, as the chewing primes your digestion. It also forces you to slow down and savor it a bit more.
 
Ingredients:
  • 1 mango, diced
  • 1/2 avocado
  • 1/4 cup water
     

Toppings: 

  • 2 tbsp. pumpkin seeds
  • 1 tbsp. shredded coconut
  • ​1/2 banana, sliced
     
Directions:
1. Set aside about a 1/4 cup or less of diced mango to use as a topping. Place avocado, water and the rest of the mango in a blender. Blend on high until smooth, about 30 seconds.
2. Pour into a bowl. Top with pumpkin seeds, shredded coconut, additional mango and banana.
 
DOWNLOAD RECIPE CARD HERE



Veggie Scramble

Veggie Scramble


An egg scramble makes for an easy and fast breakfast, but up the health factor (and the satiety factor!) by adding in plenty of fresh vegetables and omitting unnecessary dairy. Simply sauté 2 cups of vegetables—like spinach, chopped mushrooms, onions or broccoli—then pour in your whisked eggs. Stir occasionally, and keep it on the heat until the eggs are cooked through. Top it with fresh herbs, black pepper and a pinch of salt. Serve with a side of half an avocado.

A veggie scramble doesn’t have to be perfect like an omelet, making it a fast weekday breakfast. It’s also an easy way to get in 2 servings of veggies before your first meeting!

For more from Maria, read her recent columns on the site and visit her online at mariamarlowe.com. Images courtesy of Maria Marlowe.