23 Oct 5 Healthy Breakfasts, Under 5 Ingredients, in less than 5 Minutes
I am an early riser and have a morning ritual. At weekends I meal prep for the week ahead. By all accounts, I should be a master at mornings and never late. The reality is far from that. No matter how well you prepare, there will always be that curve ball thrown into your morning routine: the misplaced car keys, the dog peed on the floor, or my favorite last minute kid request — “Oh today is crazy hat day, I need to wear a silly hat!”… What…??? So despite your most valiant efforts, you’re late once again.
During a hectic morning, breakfast is something that can be easily skipped. We all know how essential breakfast is. Skipping breakfast can slow metabolism for the day, negatively impact blood sugar levels, inhibit your physical and mental capabilities, impact mood and increase cravings and binge patterns later in the day.
Grab and go smoothies, granola bars, overnight oats and premade chia puddings are great as for make-ahead options for breakfasts. Recipes like these can be found on my Recipes Page. Sometimes, I just want more; something fun I know my kids will eat, no matter how tired they are, or something hot and made fresh on cold winter mornings.
Here are 5 breakfasts, with less than 5 ingredients that take no longer than 5 minutes. I hope these will help you out on those busy mornings, keeping you full, energized and satisfied for the day ahead.
#1: Rejoices Breakfast Banana Split:
1 cup of yogurt of choice (grass-fed dairy or try my Vegan Coconut Yogurt)
1 tbsp. pepita seeds
1 tbsp. goji berries
1 tbsp. nut butter of choice
Place ½ cup of yogurt into each bowl
Slice the banana in half and then cut each half lengthwise, placing each half on either side of the yogurt
Sprinkle with seeds and berries and drizzle with nut butter (if you have time to warm the nut butter for a minute—it’s really good).
#2: Avocado & Heirloom Tomato on Toast
2 slices of sprouted bread
4 slices of heirloom tomato
Sprinkle of dulse or sea salt flakes
Start toasting the bread slices
Slice the tomato into about 4 slices
Open the avocado and scoop out the inside
Smash ½ avocado onto each piece of warm toast. Add two slices of tomato to each toast and sprinkle with your choice of dulse or sea salt flakes.
#3: Egg & Shoots Sandwich
1 tsp. of coconut oil or grass-fed butter
4 slices of sprouted bread
Handful of shoots of your choice (sunflower and kale shoots or are my favorite)
Sea salt and fresh ground pepper to taste
Melt oil or butter in pan over low- medium heat
Toast the bread slices
Crack 2 eggs into your pan (your cooking time will depend on how you like your egg), I cook mine for 2 minutes on one side with a lid on the pan, then flip and cook for 1 additional minute.
Slide eggs each onto a piece of toast, top with sprouts, sprinkle salt and pepper to taste then cover with the other piece of toast.
Enjoy your sandwich as is, or dip it in this Homemade Ketchup.
#4: Orange Vanilla Spiced Quinoa Porridge
(*requires you to cook quinoa ahead of time)
1 cup of cooked quinoa
2 cups of nut or dairy milk of choice
1 tsp. vanilla bean powder
1 tsp. cinnamon
Zest of an orange
Toss everything into a pot over medium heat and stir well.
Allow quinoa to warm (about 3-5 minutes) and spoon into serving bowls (I like to add nuts, seeds or extra cinnamon when time permits.)
#5: Kale & Feta Egg Wrap
1 tsp. coconut oil or grass-fed butter
1 stem of kale, stem removed, and torn into small pieces
1-2 tbsp. of goat feta cheese
2 tortilla wraps, spelt or sprouted grain
Heat oil or butter in a pan over medium heat.
Crack eggs into the pan and whisk with a fork. Allow to cook for 1-2 minutes. Sprinkle eggs with feta and top with pieces of kale. Cover the pan and cook for an additional 1-2 minutes so the kale slightly wilts.
Divide egg mixture evenly between the two tortillas, roll up and enjoy your breakfast-to-go wrap.