A Healthy Breakfast - 3 Ways a breakfast guide by Sam Vander Wielen of Hygge Wellness Please remember: I m not a physician or dietician. I am a Certified Health Coach. The information contained herein is informational only and is not intended to replace or supplement the advice of a medical professional. All medical changes should only be made after consulting your physician or a medical professional.
3 Easy Egg Recipes Hi, there! I know breakfast can be the hardest meal of the day to prepare for & plan. I also know you re busy and trying to get out the door. So you need things on hand you can either prepare quickly or take with you on your way out the door. I m sharing my eggs-3-ways recipes with you today so you can do just that. These are recipes you can either make quickly in the morning with minimal fuss or prep, or ones you can prepare ahead of time to have healthy grab-and-go options on hand. I ve included these 3 recipes -- which all have eggs -- because: They use the same or similar ingredients, but in different ways They re SO easy to customize! They re healthy and delicious They re family-friendly You ll love them! Let me know if you try them! I d love to hear what you thought. Do you want to see more guides like this? Let me know! xo Sam
Quick, Healthy Egg Scramble Ingredients: 2-5 Eggs, depending on if you re making it for 1 or 2 people (lightly whisked + a touch of sea salt & pepper) Greens of your choice (spinach, kale, etc.) ½ cup - 1 cup of small chopped vegetables of your choice (i.e., tomatoes, onion, mushroom, zucchini) Sea salt & pepper, to taste 1 tsp. Coconut oil (if you don t like the coconut taste, use refined coconut oil) Optional: turmeric, red pepper flakes, goat cheese, cheddar, avocado (for topping). Directions: 1. Heat 1 tsp. of coconut oil in a pan over medium-high heat. 2. Add greens and chopped veggies and stir until veggies soften and greens are slightly wilted (about 2-3 minutes). 3. Add whisked eggs to pan. Stir until eggs are cooked completely. 4. If you are using goat cheese, cheddar, or red pepper flakes, add and stir to combine. 5. Remove from heat and top with avocado, salsa, or herbs of your choice. Enjoy!
VEGGIE LOADED EGG MUFFINS Ingredients: 12 eggs 1 cup chopped, cooked breakfast meat (I recommend turkey or chicken sausage) *You could easily use veggie sausage or crumbles instead to keep it vegetarian. ¾ cup chopped small-diced vegetables (I recommend peppers, onion, broccoli, tomatoes) 1 cup finely chopped greens (spinach is best) Sea salt & pepper, to taste Optional: ¼ cup of cheese of choice (I love feta or goat cheese crumbles)
Directions: 1. Preheat the oven to 350 degrees. 2. Prepare a 12-muffin tray with cooking spray, preferably coconut oil or olive oil spray. 3. Crack the eggs in a large bowl and whisk. Season with salt and pepper to taste. 4. Evenly distribute the cooked breakfast meat, chopped veggies + greens between the 12 muffin cups. 5. Pour the whisked eggs over the veggies and meat, only filling each cup about ¾ of the way. 6. Bake at 350 for approximately 18-20 minutes, or until cooked completely. Let the muffins rest for a few minutes before using a knife to carefully remove them from the tray. 7. Store in the refrigerator or freezer for a great on-the-go option. 8. Enjoy! Chef s Notes: - These are easily customizable, which lets you try different flavors or versions each time you make them. - You can also add spices like red pepper flakes, garlic, or salsa to add flavor or heat. - If these come out with little air bubbles or too dry, you ve baked them too long. Sometimes it takes making them once or twice before you find the ideal cooking time that works for you.
HEALTHY BREAKFAST BURRITOS Ingredients: 1 onion, chopped 1 bag of spinach 2 cloves of garlic, minced 1 Tbl. + 1 Tbl. of coconut oil (divided) Salt + pepper, to taste Juice from 1 lemon wedge 1 sweet potato, cubed 1 tsp. paprika 1 tsp. chili powder 6 eggs, whisked 6 tortillas (brown rice, whole wheat, flour -- your choice!)
1 large freezer bag for storage + Saran wrap Optional: hot sauce, cheese, guacamole (is this really optional?), salsa/pico de gallo. Directions: 1. Preheat oven to 400*. 2. Toss cubed sweet potato with paprika, chili powder, salt & pepper, and coconut oil until coated. Put on baking sheet and roast for 30-40 minutes until fork-tender and crisp. 3. About halfway through the potatoes roasting, sauté chopped onion and garlic in coconut oil until onions are translucent (about 3-5 minutes.) 4. Add spinach + lemon juice and sauté until wilted. Set aside onion, garlic, spinach mixture in a separate bowl. 3. Add 6 eggs to pan and cook until scrambled. Set eggs aside in a bowl so they stop cooking. 4. Assemble 6 tortillas on a flat surface to create an "assembly line". 5. Evenly divide the spinach mixture, sweet potatoes, and eggs on each tortilla. Add any additional toppings like hot sauce, guac, chopped tomatoes, black beans, etc. 6. Roll and seal each tortilla. Place in freezer safe bag and freeze for future use! 7. To eat, just microwave a burrito loosely wrapped in a moist paper towel for 2 minutes (feel free to turn the burrito halfway through).
Thank you so much for attending my presentation! Wondering how we can work together? I offer: Discovery Sessions: 1-time private health coaching sessions to dig deep into your food, health, or fitness questions. Or, we can talk about starting your own wellness business, chasing your dreams, or living an authentic life. The content is up to you! VIP Signature 3-month Health Coaching Program : we meet (by phone) 2x/month for 50-minutes, and you have my full support throughout the month between sessions. I follow each session with a customized Action Plan written just for you. Seminars & Lunch and Learns : I offer a variety of presentations available for your workplace, studio, or next meeting. If you have any questions about the materials or would like to work together, please contact me: Email: sam@hyggewellness.com Phone: 856.266.0846 Website: http://hyggewellness.com Blog: http://hyggewellness.com/blog Please remember: I m not a physician or dietician. I am a Certified Health Coach. The information contained herein is informational only and is not intended to replace or supplement the advice of a medical professional. All medical changes should only be made after consulting your physician or a medical professional.