Quick Crunchy “Cereal”

Quick Crunchy “Cereal”

As you’ll soon learn, I am obsessed with breakfast foods. Since reading the Grain Brain by David Perlmutter, MD I have added this recipe to my rotation. It packs brain-boosting healthy fats and an abundance of antioxidants. Like its name implies, it’s a quick recipe to throw together on a busy morning or as a midday snack. You can easily modify it by adding your favorite nuts and berries. If you give this recipe a try, share your creation with me on Instagram by using #bodyofgratitudenutrition

 

Health benefits of this recipe:

  • Great source of healthy fats from the Walnuts. Walnuts are a good source for omega-3s and Vitamin E.
  • Coconut has great electrolyte balancing minerals and antiaging properties from the Selenium it contains.
  • Blueberries are full of great antioxidants, Vitamin E, Vitamin C, and Potassium. Blueberries also help reduce fat storage by decreasing insulin resistance. They are also a great source of neuroprotective resveratrol.
  • Looking to add more fiber into your day? Swap raspberries for blueberries. You’ll also be protecting collagen and adding in Vitamin B and Biotin.
  • Unsweetened almond milk is low in both calories and sugar. Store bought almond milk is usually fortified with half of your daily dose of vitamin E, the beauty vitamin that keeps skin moisturized and protected from the sun, plus 45 percent of your calcium and 25 percent of your vitamin D. Bonus- It’s free of the hormones and antibiotics found in conventional dairy (Hart, 111).

See the full recipe below images.

Gluten free cereal option from the book Grain Brain
Gluten free cereal option from the book Grain Brain
Gluten free cereal option from the book Grain Brain

Ingredients

¼ cup crushed raw, unsalted walnuts (or other nuts)

¼ cup coconut flakes

1 handful of fresh berries

⅔ cup whole milk or almond milk

Instructions

Combine the ingredients in a bowl and enjoy.

Serving suggestions:

  • Need more protein? Mix water and your favorite protein powder and use it as the “milk”.
  • Need more fiber? Use raspberries instead of blueberries.
  • For added omegas top with chia seeds, hemp seeds or ground flax seeds.

 

serves: 1 | total time: 5 minutes

RECIPE MACROS

calories

protein

fat

carb

Calories and macros will vary based on ingredients used. Recipe macros based on ½ cup of blueberries and unsweetened vanilla almond milk.

References

Perlmutter, David, MD. Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers. New York: Little Brown, 2013. Print.

Hart, Jolene, CHC, AADP. Eat Pretty: Nutrition for Beauty, Inside and Out. San Francisco: Chronicle, 2014. Print.

Ceramic Bowl from Dirty Feathers.

© 2024 No Easy Day Training LLC.

Low-Carb Protein Waffles

Low-Carb Protein Waffles

Breakfast foods are hands-down my favorite. Give me a stack of waffles and I am a happy girl. Even on a flexible diet plan, the carbohydrate content of traditional waffles can be hard to work with.

I recently discovered this Low-Carb waffle recipe from Amanda Bucci. Amanda is an uber inspiring fitness entrepreneur and bikini competitor. In one of her videos she said if this waffle isn’t a part of your life, you aren’t living. She’s not lying. This recipe is a godsend for those of us who love those carby breakfast foods but also love a trim waistline.

These waffles are loaded with protein and can be topped with your favorite source of healthy fat. Perfect for a high-fat high-protein diet, or the Metabolic Diet, or competition prep.

Ingredients

1 scoop of a casein or whey/casein blend protein powder. I used SELECT Snickerdoodle

1 teaspoon gluten-free baking powder

1 whole egg

1/4 cup of water (approx)

Cooking Instructions

Pre-heat your waffle maker before starting the batter.

Mix all ingredients together in a small bowl. Add in a small amount of water to get the consistency slightly runny, but still viscous.

Spray waffle maker with a non-stick oil spray. Place half of the batter in the waffle maker. Cook according to your waffle maker’s direction. Repeat with the remaining batter.

Serving suggestions:

 

serves: 1 (approx. 2 waffles) | total time: 15 minutes

RECIPE MACROS

calories

protein

fat

carb

Calories and macros will vary based on ingredients used.

© 2024 No Easy Day Training LLC.

Low Carb Turkey Tacos

Low Carb Turkey Tacos

This Turkey Taco recipe is great is you’re following a low-carb diet, or if you’re coming up short on carbs on a flexible diet plan.

It is a great lunch or dinner option. If you’re preping this recipe ahead of time to bring for lunch, package the lettuce leaves and cooked meat separate. Combine when ready to eat.

Ingredients

1 lb of lean turkey (or lean ground beef)

2 cloves of garlic, chopped

1/2 large yellow onion, chopped

1/2 packet of taco seasoning (sugar/salt free, if possible)

1 cup of tomato sauce (no salt added)

1 tsp. olive oil

Cooking Instructions

Heat oil in a heavy pan. Add the onion and saute for 2 minutes. Then add the meat and half ot the packet of taco seasoning mix. Saute on high heat for an additional 5 minutes, until meat is browned. Reduce heat to medium and add the tomato sauce. Simmer for 5 minutes or until thickened, stirring often.

Serving suggestions:

  • Serve taco meat inside of large romaine leaves like tacos
  • Serve taco meat over 1/2 cup of cooked quinoa
  • Serve taco meat with 2 corn tortillas, salsa, and shredded lettuce

 

serves: 4 (approx. 1 cup each) | total time: 30 minutes

RECIPE MACROS

calories

protein

fat

carb

© 2024 No Easy Day Training LLC.

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