Tag: Breakfast

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Yippee! The Holidays are here!  I get so excited about parties and dinners and spending time with friends and family. (and eggnog martinis!) But, I also want to continue to feel my best. An overindulgence here and there does not bother me but a month of them can leave us all feeling very bloated and sluggish. I want to share some of my favorite tips for making it through the holidays without feeling terrible and still having a BLAST!

WATER WATER WATER! Each morning, right after you wake up, drink a large glass of water before you have anything else. We are more likely to get dehydrated during the holidays so drink plenty of water all day as well. I drink a glass of warm or room temperature water with ½ lemon squeezed in and a sprinkle of cayenne pepper every morning. The lemon boosts your immune system, aids your digestion and the cayenne gets your metabolism going. Getting sick during the holidays is no fun!

BREAKFAST. Make sure that you begin each day with a healthy breakfast. This is super important during the holidays when you have temptations all around. If you have something with refined carbs and sugar like a donut, bagel or cereal, you are more likely to be cranky and tired, have a sugar crash late morning and experience more cravings for the rest of the day. Choose a breakfast that has some healthy carbs, high quality protein and a little healthy fat. It will keep you satisfied much longer and help you make better choices for the rest of the day. I love to start my day with a delicious green smoothie or oatmeal with fruit and nuts. My favorite way to have oatmeal is to make overnight soaked oats – no cooking, just make up a few jars and they are ready in the morning. Some of my other favorite breakfast options are gluten free or sprouted grain toast with avocado and a fried egg on top, sautéed veggies and eggs or a brown rice cake with almond butter and sliced banana.

SOUP. I love soup! Make a big batch of soup that is heavy on vegetables at the beginning of the week and eat it for lunch or dinner several more times that week. It is so easy to make, so delicious and can be extremely light and filling. If you eat healthy homemade soup 2 or 3 nights for dinner during the week and then drink eggnog martinis on Friday, you’ll feel much better about your choices. TRUST ME, I know from experience. Two of my favorites are Creamy Butternut Squash Soup and Quinoa Vegetable Soup. Did I mention how much I love soup?!!

EAT BEFORE THE PARTY. Eat something substantial before you go to a party. I know you’ve heard this advice before but have you ever really tried it? It is awesome! You are probably in the mindset of not wanting to eat to save the calories for the party but try looking at it a different way. Eat a big salad or veggie wrap or a bowl of soup before the party and then you will be much more content to have less party food because you are not starving. It really helps!

ALCOHOL. If you drink alcohol, try drinking one glass of water between each alcoholic drink. Talk about a dramatic difference in how much alcohol you drink AND how you feel the next morning. Remind yourself you are going to do it before you get to the party or you’ll get caught up in the moment and totally forget about it. Hmmmm I might have experienced that one too. Drinking only in moderation is very important to your health and I know it is harder during this festive season!

EXERCISE. Do not give up on your exercise routine just because you are busy and it is cold outside. A brisk 30 minute walk will do wonders for your mood and stress and it will motivate you to make better choices for the rest of the day. You will sleep better at night too.

SLEEP. Many people don’t get enough quality sleep all year round but especially during the holidays. Getting enough sleep is SO important to your overall health. More important than most people realize. Make it a priority to get 7-8 hours every night. There are many things that affect sleep – some of them are things on this list! It helps to get enough exercise, reduce stress and don’t drink too much alcohol. Also, keep your bedroom very cool, stay off electronics for an hour before bed and keep your cell phone out of your bedroom while sleeping. If you use it for an alarm, please put it on airplane mode. The alarm will still work and you won’t get radiation while you sleep.

SWEETS. You are probably going to eat more sweets during the holidays which will lead you to crave more. (remember sugar is more addictive than cocaine) Have a small amount of something delicious when you are at a party but on the nights when you are home, keep it healthy. Try a cup of hot herbal tea while you are sitting by the Christmas tree. Peppermint is yummy this time of year. It is so satisfying and good for you. Choose an organic brand because tea and coffee are heavily sprayed with pesticides. Having hot tea can help you wind down and sleep better. If you want a little sweet treat to go with it, try buying dates in the produce department, take the pit out of one and spread a little almond butter in it. Tastes like candy – soooo good!

Or make healthy hot chocolate. Just put one cup of organic whole milk or almond milk in a small saucepan. Whisk in 1 tablespoon unsweetened cocoa powder, 1 tablespoon real maple syrup and 1/2 teaspoon vanilla extract. Keep whisking until well blended and hot.

Another favorite night time drink of mine is called Teeccino. It makes a tasty “Latte”. It is an herbal tea that tastes a little like coffee. I brew a cup and then put it in the blender with one teaspoon of coconut oil and one teaspoon of honey. Blend for about 30 seconds, pour into a mug and top with cinnamon. I know the oil sounds weird but it doesn’t make the coffee oily at all. It just makes it creamy and frothy. Yummy! Contrary to what you may have heard about coconut oil, it is a healthy fat that helps keep you satiated. Some other benefits include helping to balance blood sugar and hormones and helps burn fat.

Enjoy this precious time with friends and family. Cheers to Healthy Happy Holidays!
xoxo
~Krista

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Hi friends. I cannot believe it is September already. School is back in session and it’s almost Fall! Summer was awesome but if you’re like me, you are ready for some CHANGE. These are some changes that I look forward to in the fall… more structure, cooler weather, weekends in the mountains, bonfires, big pots of soup, lots of roasted butternut squash, and full bodied red wine. I’m also ready to get back on track with some healthy habits that may have slipped away a little during the summer. I’m offering a 14 Fall Cleanse starting September 21 so if you are also ready to change the way you feel, now is the time. My cleanses are about learning to eat good, clean, REAL food and figuring out how awesome you are capable of feeling. They are not about dieting or deprivation. You can eat delicious food and plenty of it. Read more about how the program works here. www.kristasigmon.com/14daycleanse

FRITTATA MUFFINS

This time of year, you might also be ready for some new breakfast choices. Here is a fantastic, gluten free recipe that is perfect for the whole family!

These “muffins” are the ideal make ahead breakfast or snack. You can add whatever ingredients you like…bacon, mushrooms and swiss, sautéed veggies and goat cheese, spinach, tomatoes and feta – you get the idea. They are also delicious with no cheese if you are dairy free. Clean out your fridge on Sunday afternoon and have nutritious breakfasts all week! This is a breakfast that you will feel good about feeding your kids before school.

(makes 12 muffins)

coconut oil for greasing pan
8 large eggs (preferably cage free and organic)
½ cup milk (organic cow’s milk or any unsweetened non-dairy milk)
sea salt and black pepper, to taste
¾ cup cooked crumbled high quality breakfast sausage (I buy mine from a farmers’ market)
¾ cup finely chopped spinach or swiss chard
¾ cup freshly grated cheddar cheese (I use this one)

PREPARE. Preheat oven to 350Grease a 12 muffin pan with coconut oil.

ASSEMBLE. Whisk together eggs, milk, salt and pepper. Pour eggs evenly into muffin pan. They will only fill about ½ of each cup. Evenly distribute 1 tablespoon sausage and 1 tablespoon spinach into each cup and gently press down into egg mixture. Top each one with about 1 tablespoon grated cheese.

BAKE. Cook for 20-24 minutes or until eggs or set. They will keep in the fridge for 5 days and they freeze well too.

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Serves 4

1 cup oat flour
¾ cup almond flour
2 teaspoons baking powder
½ teaspoon cinnamon
¼ teaspoon salt
2 tablespoons maple syrup
1¼ cup almond milk (or other non dairy milk)
1 teaspoon vanilla extract
1 medium ripe banana, mashed
coconut oil for cooking
optional topping: pure maple syrup

1. Whisk together first 5 dry ingredients in a medium bowl.

2. In a small bowl, mix together maple syrup, almond milk and vanilla extract.

3. Stir wet ingredients into the dry ingredients and mix until just combined. Stir in banana. Let sit for about 5 minutes.

4. Heat a large skillet or griddle over medium low heat and melt about a teaspoon or so of coconut oil on it. Put ¼ cup pancake batter on for each pancake. These pancakes cook a little differently than regular ones. Cook lower and slower. Cook for 3-4 minutes on each side.

5. Serve with maple syrup if desired but they are delicious without it!

Notes:

Don’t try and flip them too soon or they will completely fall apart. Be patient – they are not ready when you see little bubbles on top. They are worth the wait!

If you have never tried cooking with almond flour or oat flour, they are delicious options filled with nutrients and protein, much more than processed white flour. I hope you’ll give them a try.

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Well it is kinda green! When you blend together blueberries and kale, it sometimes turns out more brown than green but it is still delicious. There are so many variations for smoothies. I really like to change it up and use whatever I have on hand but this is the basic recipe that I use most often. This one is not too sweet and I love it that way but you might want to sweeten it up a bit more if you are new to green smoothies. Simply use a little more fruit (or less greens) or add a drizzle of honey or a pitted date. I feel so good when I start my day with something green!

Serves 2

1 frozen banana
1/4 cup organic blueberries, fresh or frozen*
1/4 cup raw walnuts or cashews
2 tablespoons ground flaxseed (optional)
1/2 organic cucumber with peel, roughly chopped*
2 large handfuls of organic spinach or kale*
1 cup milk of your choice (I use almond)
1 cup water
2 cups ice

Put all ingredients in blender and blend well. Add a little more water if needed.

*I recommend using as many organic ingredients as possible but these are the ones that I think are most important.

Notes:
-When your bananas get too ripe, peel then and store them in a ziploc bag in the freezer. I have some in my freezer at all times. They make smoothie sweet and creamy!

-If no one in your house is eating the second serving, just pour it into a glass jar with a lid and store in the refrigerator for the next day. Shake well before drinking. Sometimes I put it back in the blender with a little more ice if I want it to be really cold and icy.

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Serves 8-10

1 tablespoon coconut oil or olive oil + more for greasing pan
½ large onion, diced
½ large bell pepper, diced*
1 package sliced mushrooms
1 cup grape tomatoes, halved
2 garlic cloves, minced
2 cups kale or spinach, chopped*
12 eggs
1¼ cup milk*
¾ teaspoon salt + more for salting vegetables
pepper, to taste
5 slices whole grain bread, cut into cubes
½ cup shredded cheddar cheese*
½ cup crumbled feta cheese

1. Heat oil in a large skillet over medium heat.
2. Add onions, peppers and mushrooms and sauté until tender, about 6-8 minutes. Season with salt and pepper, to taste.
3. Add in tomatoes and garlic and cook for 1-2 more minutes, stirring constantly.
4. Stir in kale or spinach and cook for a few minutes or until wilted. Remove from heat and taste to check seasonings.
5. Whisk together eggs, milk, ¾ teaspoon salt and pepper.
6. Put vegetables in bottom of a 9 x 13 baking dish that has a thin layer of olive oil or coconut oil on it.
7. Put bread cubes over vegetables and then sprinkle cheddar cheese evenly over top.
8. Pour egg mixture evenly over the veggies, bread and cheese.
9. Cover and refrigerate overnight.
10. The next day, preheat the oven to 350 and let casserole sit out while oven is preheating.
11. Bake for 40 minutes, covered and then add feta cheese to the top and bake 20 more minutes uncovered.
12. Broil for a few minutes if desired to brown top a little. Watch closely! Enjoy!

*I recommend using as many organic ingredients as possible but these are the ones that I think are most important.

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Serves 1

1/3 cup rolled oats
1/2 cup milk of your choice* (if using chia seeds, use 3/4 cup milk)
1 tablespoon ground flaxseed or chia seeds, optional
1/2 teaspoon vanilla
dash of cinnamon

Optional Toppings:
fruit and nuts of your choice
local raw honey or pure maple syrup

1.Pour all ingredients, except toppings, into a glass jar (or container) and shake or stir well and refrigerate overnight.
2. In the morning, enjoy cold straight out of the jar or pour into a small saucepan and warm slowly if desired. Add fruit and/or nuts of your choice. I like to add 1/2 banana, sliced, frozen blueberries* and chopped walnuts. Drizzle a little honey or pure maple syrup if desired.

*I recommend using as many organic ingredients as possible but these are the ones that I think are most important.

Notes:
-It is so easy to make an assembly line and make several at a time. Use within 3 or 4 days. I like to save old jars from salsas, pickles etc and use for this.

-Experiment with toppings and seasonings. There are so many variations!

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This frittata is perfect for a weekend morning when you have a little more time to cook. It also saves and reheats well so it works for a busy weekday morning too. You can easily double the recipe and use a 10-12” skillet.

Serves 4

6 eggs
1 tablespoon milk or water
salt and pepper, to taste
1 tablespoon coconut oil
½ small onion, thinly sliced into half circles
1-2 handfuls of kale or baby spinach, chopped
2 oz. goat cheese

1. Preheat oven to 400.
2. Whisk together eggs, milk or water, salt and pepper in a small bowl and set aside.
3. Heat coconut oil in an 8” nonstick ovenproof skillet over medium heat until melted. Cook onion for 5-6 minutes or until tender. Add in kale or spinach and cook until wilted.
4. Pour eggs into skillet with vegetables and stir around for about 1 minute. Leave alone for another minute or so or until the edges are starting to set.
5. Top evenly with goat cheese and put skillet in the oven for 5-7 minutes or until the eggs are almost cooked through. (stick a knife into the center to make sure the eggs are mostly firmed up – they can still be slightly soft)
6. Turn oven to broil and broil for 1-2 minutes to brown the top a little and finish cooking eggs.
7. Remove from oven and let rest for 5 minutes. Loosen egg around the edges with a spatula and then slide onto a cutting board. Cut into wedges. Great hot or room temperature.

 

*you can use any vegetables or cheese that you like and you can also add meat – there are so many variations

 

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Please feel free to contact me. Send me an email with the form below or at 704.575.4777

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© Copyright 2015 Krista Sigmon