Breakfast Guide. Powered by The Healthy Edge INCLUDES 5 MINUTE BREAKFAST IDEAS

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1 Breakfast Guide Powered by The Healthy Edge INCLUDES 5 MINUTE BREAKFAST IDEAS

2 W E L C O M E Some Words of Wisdom You ve heard it over and over again: Breakfast is the most important meal of the day, but some of you still don t do it or GET the importance. If you expect your metabolism to work for you and not against you, you have to do YOUR part. This includes eating a clean, whole food and low-glycemic breakfast within an hour (or so) of waking. This simple habit will ignite your metabolism and give your body permission to START BURNING calories. I desire for you to have a body you love and energy that never stops and THIS IS WHERE IT STARTS! Below are examples of clean, whole food breakfast options made super simple. Choose at least two options (that you will actually eat) and add the ingredients to your grocery list oh and then follow-thru and do it! This is not an all-inclusive list, but rather a list of the simplest and easiest clean eating breakfast ideas I have incorporated over the years. Visit this guide often to embrace variety! - Amber Thiel CEO and creator, The Healthy Edge

3 Breakfast Ideas Egg (2) or Tofu Scramble. Sauté your favorite veggies (peppers, broccoli, onions, mushrooms, etc.) in a small amount of coconut/olive oil or organic chicken/vegetable stock. Add eggs and cook. Serve over quinoa, a brown or wild rice or on a sprouted corn tortilla. Top with chopped tomatoes, avocado, salsa or even a dollop of organic Greek style yogurt for a sour cream flavor. Toast and Eggs. Toast 1-2 slices of sprouted whole grain bread (The Healthy Edge loves Ezekiel bread) and add 1 Tbsp. nut butter. Serve with 1-2 scrambled egg for a protein boost. Parfaits. Alternate between adding a layer of your favorite berries, organic Greek style or plain yogurt and chopped nuts. Garnish the top with granola. Breakfast Wraps. Look for 100% whole grain or sprouted corn tortilla wraps (Food for Life is a great brand). You can also use lettuce wraps. Choose your favorite fillings: Scrambled eggs, tofu grass fed beef, avocado, black beans, lettuce, salsa, hummus, etc. Prepare a whole bunch of wraps so you can store for later in the week. Wrap in foil (to freeze) or store in a container in the refrigerator. Note: If you are storing these for more than a day, add the wet ingredients (tomatoes, hummus, salsa) right before serving to prevent a mushy shell. Healthy Edge Breakfast Smoothie 1 banana 1 apple 1 avocado, small 1 handful spinach 2 Tbsp. almond butter (or nut butter of your choice) 1 Tbsp. cocoa powder 6-8 ice cubes 6-8 oz. coconut milk 6 oz. water (to your preferred consistency) Blend in blender. Makes 2-3 servings.

4 Breakfast Ideas Slow-Cook Oatmeal. Use 100% whole rolled oats or steel cut oats (if you have the time) and follow instructions for water and cook time. While the oatmeal is cooking, add cinnamon, ½ banana (ripe), 1 Tbsp. nut butter and raisins. Mash the banana and stir in the nut butter as you cook it. Add chopped nuts or seeds (such as pumpkin or sunflower seeds) to top the oatmeal. Strawberry and Banana Smoothie. Add all these ingredients in a blender and blend until well mixed. 1 banana, 5-6 frozen strawberries, 1 Tbsp. ground flaxseed, ¼ cup organic Greek style yogurt, 1 heaping handful of organic spinach and 8 oz. water. Banana roll. Use a whole grain wrap and add evenly spread 1 Tbsp. of nut butter on the wrap. Place a banana in the center and roll it up, using a little more almond butter to seal the wrap. Cut into slices or just eat it whole! Breakfast muffins. Combine 12 eggs, spinach, taco meat (optional) and place in muffin pan. Be sure to use muffin liners. Cook at 350 degrees for approximately minutes. Check if they are fully cooked by inserting a toothpick in the center of a muffin and making sure it comes out clean. Sweet potatoes and hazelnut hash. Dice three sweet potatoes and lay on cookie sheet. Use 1 cup of hazelnuts (smashed or whole) and sprinkle over sweet potatoes. Add 2-3 Tbsp olive oil and spread around to coat. Cook at 350 degrees for 90 minutes. Serve with eggs and use as a side dish for lunch or dinner!

5 Breakfast in 5 Minutes or Less Crockpot Oatmeal. In a crockpot, follow the instructions for your oatmeal, but add a bit more water than what is called for. Add apples, cinnamon and nutmeg (or your favorite ingredients) and cook on low overnight. Add sliced bananas and walnuts as topping. Hard Boiled Eggs. If you like this option, prepare a dozen hard-boiled eggs for a quick breakfast option. Eat at least two and add a quality clean carbohydrate such as any whole piece of fruit. Another suggestion is to spread avocados and sliced hardboiled eggs on a piece of sprouted whole grain toast for a special treat! You can also smash hard boiled eggs and mix with hummus and serve on toast with spinach or arugula. No Cook Oatmeal. This is my personal go-to for breakfast along with a green smoothie. Use 100% rolled oats (uncooked). In a glass container, add oats and cover with just enough water that you start to see it accumulate at the top. You can also use organic milk or milk substitute. Add frozen blueberries (or choice of fruit) and chopped nuts or seeds. Let mixture sit overnight in the refrigerator. Wake up in the morning, grab and eat. If it s a little dry, simply add more liquid. You can warm up if you prefer. If you make in the morning, add boiling water to your oatmeal mixture and allow to soak for 5-10 minutes. Add homemade granola on the top for a real treat! Green Smoothies. Great recipe coming during the 10 Day Challenge. Clean Cereal. Use leftover brown rice or quinoa and cover with organic milk or milk substitute and top with cinnamon, walnuts, raisins and 1 Tbsp. honey.

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