Mark Hyman: grab & go breakfasts

[BadHare]

I class fruit, nuts & seeds as a convenient breakfast, but these might be nice for a treat or dessert, & some for lunch.

drhyman.com/blog/2017/08/08...

Grab-and-Go Breakfasts

These grab-and-go breakfast options require little to no assembly for when you need to dash out the door first thing in the morning. When possible, I suggest preparing some of these recipes over the weekend to set yourself up for success during the busy week ahead. And remember, always do the best you can under the circumstances rather than aim for perfection.

Super Simple Chia Seed Pudding

Ready in: 30 minutes

Serves: 1

3 tablespoons whole chia seeds

1/4 teaspoon ground cardamom

1/2 cup warm filtered water or warm nut milk

1/2 cup organic low-glycemic berries (blackberries, blueberries and raspberries)

2 tablespoons hemp seeds (can substitute toasted or raw pumpkin or sunflower seeds)

2 tablespoons unsweetened coconut flakes (optional)

In a soup or cereal bowl, combine the chia seeds, cardamom, and cinnamon. Then, pour the warm water or nut milk over the mixture. Let rest to firm up, about 20 to 30 minutes. In the meantime, wash the fruit and slice into bite-sized pieces, if needed. Top the thickened chia seed pudding with the berries, coconut flakes and any seeds. Enjoy!

Nutritional analysis per serving: Calories: 262, Fat 16 g, Cholesterol 0 mg, Fiber 13 g, Protein 12 g, Carbohydrates 24 g, Sodium 7 mg

Bulletproof Inspired Vanilla Latte

Ready in: 5-10 minutes

Serves: 1

2 cups hot filtered water or 2 cups hot coffee (regular or Swiss water processed decaf), ideally fresh brewed with organic beans

2 tablespoons grass-fed butter or ghee

2 tablespoons MCT oil (you can substitute with organic coconut oil – such as Dr. Bronner’s – if you don’t have MCT oil)

1 teaspoon unsweetened vanilla powder

(optional) 1/2 teaspoon organic cinnamon, 1/4 teaspoon cardamom or 1 teaspoon of organic cocoa powder

Add all ingredients to a blender and process until frothy.

Note: Always be very careful when pureeing hot liquids in a blender. The heat from the liquid can cause the pressure in the blender to build up under the lid, and when the blender is turned on, the top can blow off and your hot liquid will go everywhere. Keep the lid vented by removing the small insert from the middle of the blender lid; hold a folded up towel over the opening to prevent splattering. Always start on the lowest speed possible.

Nutritional analysis per serving (1 cup): Calories 520, Fat 54 g, Saturated fat 44 g, Cholesterol 0 mg, Fiber 1 g, Protein 1 g, Carbohydrate 2 g, Sodium 0 mg

Curried Egg Salad (and how to make the perfect hard-boiled eggs)

Ready in: 50 minutes

Serves: 4

3 tablespoons white vinegar

2 plus 1/4 teaspoons sea salt

8 large omega-3 eggs

1⁄2 cup organic mayonnaise

2 tablespoons plus 2 teaspoons mild curry powder

2 tablespoons fresh lime juice

2-inch piece fresh ginger, peeled and finely zested (1 tablespoon)

1⁄4 teaspoon freshly ground black pepper

2 pinches cayenne pepper, or more for added heat

2 large ribs celery, trimmed and finely chopped

1 small shallot, finely chopped

2 tablespoons finely chopped cilantro leaves

8 cups baby salad greens

Start by hard-boiling the eggs. Fill a medium (3 to 4 quart) pot about half full with water. You will want enough water to cover the eggs once they are placed in the pot. Over medium-high heat, bring the water almost to a boil. Add the vinegar and 2 teaspoons of the salt, and then gently sub-merge the eggs into the water. To make it easy, use a slotted spoon or a long-handled mesh strainer. Turn the heat down to low, and simmer the eggs for 15 minutes. While the eggs are simmering, prepare an ice bath. Fill a medium bowl half full with ice, then fill three-quarters full of cold water. Set it by the stove to chill the eggs when they are done simmering.

While the eggs are simmering and cooling, make the dressing. Add the mayonnaise to a medium bowl and stir in the curry powder, lime juice, ginger, remaining salt, pepper, and cayenne and mix until smooth. Then stir in the celery, shallot, and cilantro. Set aside.

When the eggs are done cooking, use a slotted spoon to remove them from the pot and immediately place into the ice bath. Cool the eggs until cold. Peel the eggs by cracking them all around on the edge of the sink and rolling them gently in your hands under running water. The shell should come right off. Chop the peeled eggs and add to the bowl with the dressing and mix gently. If the salad seems stiff (it will depend on the thickness of your mayonnaise), add a little water to make it softer and creamier. Start with 1 to 2 teaspoons and add until the salad is as creamy as you like.

To serve, place 2 cups of salad greens on each of 4 dinner plates. Scoop 1⁄2 cup of the egg salad onto each plate and serve. Store leftover egg salad in a covered container in the refrigerator for up to 3 days.

Nutritional analysis per serving (2 cups greens and 1/2 cup egg salad): Calories 360, Fat 33 g, Saturated fat 6 g, Cholesterol 495 mg, Fiber 2 g, Protein 16 g, Carbohydrate 8 g, Sodium 350 mg

Dr. Hyman’s Green Breakfast Smoothie

Ready in: 5 minutes

Serves: 1

1 lemon, quartered (washed and unpeeled)

1 whole avocado, peeled and pitted

2 stalks celery

2 cups spinach

½ bunch parsley

½ bunch cilantro

1 organic cucumber (washed and unpeeled)

1 teaspoon organic extra-virgin olive oil

pinch of sea salt

filtered water, as needed

Place all ingredients in a blender. Blend together until smooth, adding water, as needed, for desired consistency.

Nutritional analysis per serving (1 smoothie): Calories 420, Fat 30 g, Saturated fat 5 g, Cholesterol 0 mg, Fiber 23 g, Protein 12 g, Carbohydrate 36 g, Sodium 180 mg

Spiced Sweet Potato Quick Bread

Ready in: 1 hour 10 minutes

Yields: 1 loaf (9- by 5-inch)

2 tablespoons coconut oil

2 large sweet potatoes, peeled and thinly sliced

1⁄2 cup coconut flour

1 tablespoon ground cinnamon

1 teaspoon ground nutmeg

1⁄2 teaspoon ground mace

1 teaspoon baking soda

1 teaspoon baking powder

1/8 teaspoon sea salt

4 large eggs

1⁄2 cup almond butter

4 tablespoons unsalted, grass-fed butter, melted

1 teaspoon organic almond extract

Preheat the oven to 350°F. Grease a 9- by 5-inch loaf pan with the coconut oil. Cut a piece of parchment paper to fit in the bottom of the pan and lay the parchment in the pan. Place the sweet potato slices in a medium saucepan and cover with about 1 inch filtered water. Bring to a boil over high heat and cook until tender, about 5 minutes. Drain the potatoes in a colander, then return the slices to the saucepan. Using a potato masher, mash the potatoes until smooth and allow to cool to room temperature. In a bowl, combine the coconut flour, cinnamon, nutmeg, mace, baking soda, baking powder, and salt. In a separate large bowl, whisk the eggs until combined. Add the mashed sweet potatoes and the almond butter, melted butter, and almond extract and whisk gently until well combined. Add the coconut flour mixture and mix with a rubber spatula until evenly moistened. Pour the batter into the prepared loaf pan and bake until a toothpick inserted into the center comes out clean, 50 to 60 minutes. Invert the bread out of the pan onto a wire rack and allow to cool completely. Cut the loaf into 1-inch slices and serve. Store tightly wrapped in plastic wrap at room temperature for up to 4 days.

Nutritional analysis per serving (1 slice): Calories 220, Fat 18 g, Saturated Fat 7 g, Cholesterol 95 mg, Fiber 3 g, Protein 6 g, Carbohydrates 10 g, Sodium 316 mg