Are you looking for something quick and protein-packed to eat the in the morning? Have you switched to a gluten-free/grain-free diet but find yourself longing for the cereals and granolas of your past? A healthy, well-balanced breakfast doesn't have to eat up an hour of your time in the morning. This simple recipe is loaded with heart-healthy fats, high-quality proteins and organic vegetables. And (here comes the best part) it can be made over the weekend and stored for grab-and-go breakfasts during the week.
Why cook when I can just drink a protein shake?
Whenever you drink instead of eat calories, you inadvertently spike your insulin levels, which leads to fat storage and weight gain. Whether your goal is losing weight or keeping your concentration and memory sharp, insulin needs to be in your mind every time you select a meal. Remember, regardless of how they are marketed now, protein shakes were originally designed as a post-workout recovery tool. That's right -- protein shakes are not meant to be a meal replacement.
According to Nutritionist and Strength and Conditioning Specialist Robert Yang, "If you drink a protein shake, it will spike your blood sugar and insulin far more than eating a whole food meal. High insulin levels are NOT ideal first thing in the morning. We want insulin levels to be low because low insulin means that fat burning can be at a higher rate...I have consulted with many athletes and clients that start their day with protein shakes. They often complain about lower energy, less focus, concentration and cravings for sugar later in the day. Once I switch their breakfast to a whole food meal, many of these symptoms go away. Plus they lose a few pounds of fat in the process!"
So there you have it. Whole foods win, yet again.
Since time is a main concern for most of you, try this simple recipe for a satiating and nutritious breakfast you can enjoy, even when you're rushing out the door.
Spinach, Green Onion and Smoked Salmon Frittata
1 Cup chopped spinach
3 green onions
12 pastured eggs
1/3 pound smoked salmon, chopped (can also use ham)
1-2 shallots or 1/4 of an onion
3 tablespoons chopped dill
1 tablespoon butter
1/2 cup heavy whipping cream
Celtic sea salt
Fresh pepper
1.5 oz Andante goat cheese or other high quality goat cheese*
*For those who tolerate dairy
Preheat the oven to 350 degrees.
Saute the onion (or shallots), green onions and butter in a 10-inch stainless steel pan over medium-low heat for roughly five minutes.
In a large bowl, whisk together the eggs and cream and add the chopped smoked salmon, dill, spinach, goat cheese, salt and pepper. Poor the mixture over the sauteed onions and let sit for roughly 2 minutes. Then transfer the pan into the oven and bake for roughly 40 minutes, or until it puffs up (use a knife to make sure the mixture is fully cooked). Cut the frittata into meal-sized portions and store in the fridge for breakfasts (they also make a great snack or post-workout meal).
Why cook when I can just drink a protein shake?
Whenever you drink instead of eat calories, you inadvertently spike your insulin levels, which leads to fat storage and weight gain. Whether your goal is losing weight or keeping your concentration and memory sharp, insulin needs to be in your mind every time you select a meal. Remember, regardless of how they are marketed now, protein shakes were originally designed as a post-workout recovery tool. That's right -- protein shakes are not meant to be a meal replacement.
According to Nutritionist and Strength and Conditioning Specialist Robert Yang, "If you drink a protein shake, it will spike your blood sugar and insulin far more than eating a whole food meal. High insulin levels are NOT ideal first thing in the morning. We want insulin levels to be low because low insulin means that fat burning can be at a higher rate...I have consulted with many athletes and clients that start their day with protein shakes. They often complain about lower energy, less focus, concentration and cravings for sugar later in the day. Once I switch their breakfast to a whole food meal, many of these symptoms go away. Plus they lose a few pounds of fat in the process!"
So there you have it. Whole foods win, yet again.
Since time is a main concern for most of you, try this simple recipe for a satiating and nutritious breakfast you can enjoy, even when you're rushing out the door.
Spinach, Green Onion and Smoked Salmon Frittata
1 Cup chopped spinach
3 green onions
12 pastured eggs
1/3 pound smoked salmon, chopped (can also use ham)
1-2 shallots or 1/4 of an onion
3 tablespoons chopped dill
1 tablespoon butter
1/2 cup heavy whipping cream
Celtic sea salt
Fresh pepper
1.5 oz Andante goat cheese or other high quality goat cheese*
*For those who tolerate dairy
Preheat the oven to 350 degrees.
Saute the onion (or shallots), green onions and butter in a 10-inch stainless steel pan over medium-low heat for roughly five minutes.
In a large bowl, whisk together the eggs and cream and add the chopped smoked salmon, dill, spinach, goat cheese, salt and pepper. Poor the mixture over the sauteed onions and let sit for roughly 2 minutes. Then transfer the pan into the oven and bake for roughly 40 minutes, or until it puffs up (use a knife to make sure the mixture is fully cooked). Cut the frittata into meal-sized portions and store in the fridge for breakfasts (they also make a great snack or post-workout meal).
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