5 easy and healthy breakfast ideas for moms

I know the feeling of dragging in the morning, barely getting by on a cup of coffee and being starvingggg by mid-morning. It’s a vicious cycle that leads to huge sugar cravings + energy crashes. If you are repeating that cycle on a weekly (or daily basis) it’s a recipe for feeling like crap and quick weight gain.

Need some healthy breakfast ideas?? Here are 5 simple PFF (protein-fat-fiber) breakfast ideas for busy moms!

Why PFF?? HIgh protein + fiber with some healthy fats = the perfect combo to keep you satisfied, and keep energy levels up without a crash.

1. PFF Oatmeal. Use 1/2 c quick oats. Add water + 1/2 cup egg whites and cook like normal. Mix in whatever combo of toppings you like (berries, banana, peanut butter, etc. ) Add 1-2 T chia seeds for extra fiber.

2. PFF smoothie. A protein shake that will keep you satisfied with extra fiber (from greens and fruit) plus some healthy fats. Use milk of choice, add in protein powder, blend with 1/2c fruit and a large handful of greens (like spinach or baby kale)

3. Avocado toast. Make it PFF by adding a fruit egg + some egg whites or cottage cheese. Use whole grain bread and add a side fo berries for even more fiber

4. Egg scramble. Make it PFF by adding 2 eggs, 1/2c egg whites to some sauteed veggies. Sprinkle with cheese.

5. Pancakes. Make it PFF by using kodiak cakes. Skip the syrup and top with greek yogurt, peanut butter, and fruit.

Need more tips for healthy and balanced meals? Sick of trying different diets and nutritiion plans only to “fall off the wagon” and binge eat? Be sure and download my free nutrition guide!

The Super Smoothie

How you can make a deliciously filling and satisfying smoothie at home (that isn’t full of sugar like the smoothie shop)!

It will keep your blood sugars balanced, your hunger hormones in check, and leave you feeling full for hours. 

The super smoothie is a perfect on-the-go breakfast, or post-workout meal. Honestly, as a busy mom, the super smoothie saves me from eating junk on the go SO often! 

The SUPER SMOOTHIE is full of  veggies, fruits, healthy fats, AND protein. The fat-fiber-protein punch is the winning combo to keep you feeling full! 

Start with about 8 ounces of liquid + a handful of ice in your blender.Then add fiber, fats, and protein

liquid: water, coconut water, green tea, almond milk, coconut milk, or cows milk are great options 

fiber: fruits and veggies are a great source of fiber to help with digestion, balance blood sugars, prevent chronic diseases, and  increases satiety as well.

• try:  veggies like kale, spinach, celery beets, or cucumber

• banana, berries, pineapple, or peaches are great options (try to stick with 1/2c or less!)

fats: fats are ideal for that satisfied feeling, and also provide nourishment for our brains, and help with healthy skin too!

• try: peanut butter, almond butter, coconut oil, coconut butter, nuts, flax, hemp, chia, etc. 

protein: protein balances your blood sugar, which helps you avoid that sugar spike then crash feeling you can get from too-sweet shakes and smoothies. Aim to get at leas 20 g of protein.

• try: whey, casein, egg white, pea, or rice protein.  

 

Stocking the pantry: What to make with canned beans

Beans are a real nutrient powerhouse considering they are chock full of fiber and protein. They are also inexpensive and great for stocking your pandemic pantry… But WTF are you supposed to use them for??

Here are a bunch of ways to use different types of canned beans. I love keeping black beans, white beans, pinto, and chickpeas on hand.

Latin-inspired: Beans and rice bowls, bean and cheese burritos, nachos or enchiladas are a great and flavorful way to use beans.

Soups, stews and chili: If it’s still cold where you live, then a hot pot of soup can be a great way to warm up and also have leftovers (or freeze leftovers for a later day). White chicken chili, classic chili, black bean chili, pasta e fagioli, vegetarian chili, or red beans and rice are all delicious.

Side dishes: beans and rice, baked beans, refried beans, Mediterranean bean salad (or this one with chickpeas), homemade hummus (use chickpeas, white beans, or black beans)

More tasty and healthy meals: Black bean and sweet potatoes buddha bowl, cheesy skillet chickpeas, tuscan white bean skillet, black bean burgers

p.s. get my free guide to stop stress eating here

Stocking the pantry: What to make with frozen ground beef (with recipe links)

If you’re wondering what you can make with your freezer full of frozen ground beef, this post is for you! I’ve linked several recipes, but feel free to be flexible and use what you have on hand!

1. Chili. Chili is a great way to use up ground beef + canned food like beans and canned tomatoes. Here’s a classic chili recipe from the Stay At Home Chef and here’s a white bean turkey chili from SkinnyTaste (where you could obviously sub ground beef instead of ground turkey).

2. Pasta sauce. Either make your own or cook up your ground beef with onion and add too a jarred sauce for extra protein. Here’s Giada’s recipe for bolognese. Obviously using dried herbs or Italian seasoning may be most realistic during the current state if you don’t have fresh herbs on hand.

3. Korean Beef Bowls. This is a family favorite for us and a great way to use up any random produce you have on hand. You can sautee veggies and throw them on the side or use raw veggies like bean sprouts, cucumber, or radishes on top for an extra crunch. Two great recipes linked here and here. What’s Gaby Cooking has a unique take- here’s her recipe for Korean Meatball Rice Bowls.

4. Taco meat (also can be used in burritos, nachos, quesadilla, taco salad, etc.) Use a packet of taco seasoning or use a combo of garlic powder, salt, cumin, chili powder and a pinch of cayenne if you like it spicy. If you have limes or cilantro on hand, squeeze the lime and add in chopped cilantro at the very end of cooking.

5. Shepherds pie. We made this the other night and it was delicious! I used the veggies I had on hand, but this is also a great way to use frozen veggies if you have them. Check out this recipe. (note: I didn’t have need broth on hand so I just used a bit of chicken broth. Make do with what you have!)

6. Meat Loaf. Comfort food at it’s finest. Check out this recipe from Our Best Bites.

7. And of course… burgers! Grill them up in the yard or cook on the stove.

I’ll be sharing my #quarantinecooking adventures on Instagram, follow along and let me know what you’re cooking!

Dinner Made Simple: Pasta

Being in the middle of “safer at home” aka quarantine, it can be easy for meals to get monotonous. Now is an important time to use the food you have, but coming up with new meal ideas day after day (after day after day) can feel overwhelming with so much going on.

Enter: the simple meal solution. A mix-and-match way to use what use have with no need to follow a complicated recipe. Up first we have everyone’s favorite… PASTA.

Use the produce or meat you have available and toss it together with your favorite sauce or seasoning. Boom.

I LOVE sauteed veggies (charred almost) with pasta. Use white pasta, whole grain, chickpea, gluten-free… whatever you’ve got! Enjoy!