My inbox was flooded with requests for breakfast recipes that can be made in advance. I’m happy to share these recipes with you. Both are a HUGE hit with my not-always-so-easy-to-please kids.

Broccoli-Egg Muffins

Makes 16 muffins

Dairy free, gluten free, grain free, Paleo approved

12 eggs

1 bag of frozen broccoli (16 oz.), defrosted and steamed

½ onion

Salt and pepper, to taste

Place all the ingredients into a blender and blend. Pour into sprayed muffin tins, I use avocado oil spray. Bake for 30-35 minutes at 350 degrees.

Keep this recipe fresh by rotating the type of vegetables. We love spinach, sautéed onions, mushrooms and tomatoes and many others. I’ve even used leftover roasted vegetables, which cuts my prep time in half.

These muffins are nutrient dense and contain protein, healthy fats, vitamins and minerals. The high protein content has a satiating effect, making it easier for kids to concentrate in school and for adults to stay on track with their healthy eating goals.

Eggs contain choline, an important nutrient used to build cell membranes and has a role in producing signaling molecules in the brain. In my house, breakfast eggs are referred to as “brain food.”

The broccoli adds natural plant-based fiber which improves digestion, naturally detoxifies and protects from chronic diseases. Just one cup of broccoli provides over 100 percent of your daily need for vitamin C and vitamin K, and is also a good source of vitamin A, folate and potassium.

Chia Seed Pudding

Two servings

Dairy free, gluten free, grain free, Paleo approved

1/3 cup chia seeds

1 cup dairy-free milk, (I use coconut milk; you can use almond milk or regular milk)

1 tsp. vanilla

½ tsp. cinnamon

2 tsp. raw honey or 100% pure maple syrup or a few drops of stevia

Place all ingredients in a mason jar, cover with lid and shake. Put in the fridge overnight and this yummy goodness is ready for you to serve in the morning.

This recipe makes serving breakfast on a busy morning a snap. This is a fantastic snack idea as well.

Go crazy with toppings or add ins. Some ideas are: sliced banana, blueberries, strawberries, goji berries, pomegranate seeds, chopped peaches, kiwi, figs, your favorite nuts or seeds, almond butter, sun butter and cacao.

You can double or even triple the recipe as it lasts for a couple of days in the fridge. I can’t tell you exactly how long because my kids gobble it up.

Chia seeds are loaded with protein, antioxidants, anti-inflammatory omega-3 fatty acids, fiber and calcium. They are an excellent source of calcium for those who don’t eat dairy.

Just one ounce of chia seeds contains 11 grams of fiber. They can absorb 10-12 times their weight in water and expand in your stomach, increasing fullness. Chia seeds also feed the good bacteria in our gut which is crucial for gut health.

I suggest you begin to implement a healthy breakfast routine now, before the new school year begins. Start slowly by modeling these new behaviors for your family. Reach out to me with any questions or if I can help you in any way. I’m here for you. For an overnight oats recipe and additional guidance, go to my website www.mainassethealth.com.

xoxo,

Coach Gila

Gila C. Guzman JD, CINHC is a Certified Integrative Nutrition Health Coach and Director at Main Asset Health LLC. I’m here to support you in becoming the healthiest version of yourself you can imagine. I can be reached through my website www.mainassethealth.com or at (917) 647-1788.

By Gila C. Guzman