Live in health with Dr. Sasha High

7 Delicious, Satisfying & Healthy Breakfast Recipes | Healthy Breakfast Tips

7 Delicious, Satisfying & Healthy Breakfast Recipes | Healthy Breakfast Tips

People ask me for breakfast suggestions all the time. Like, ALLLLLL the time. It’s surprising to me, because breakfast is one of my favourite meals; I could eat breakfast three times a day and still have more fun breakfast ideas! But so many people get stuck in the cereal-and-milk, or jam-and-toast rut, which are basically empty carb calories that won’t keep you full past 10am. So I compiled a few of my breakfast posts and came up with recipe tips below 🙂

Healthy Breakfast Recipe Tips:

1. Always include PROTEIN in your breakfast. 

This will help regulate your blood sugar, keep you full through the morning until lunch (or mid-morning healthy snack), and set you up for eating success for the remainder of the day. Protein options: eggs, egg whites, protein powder, hemp hearts, lean ground chicken/turkey sausage, homemade baked beans (I do NOT recommend canned baked beans!).

2. Sneak in some veggies! 

Boost the nutritional content of your breakfast with some healthy greens. My favourites: baby spinach and frozen peas. Why? Spinach has essentially no flavour when you blend it in with other ingredients; whereas peas are sweet, so you can add them to sweet breakfast recipes like pancakes and smoothies. 

3. Fill up with fiber. 

Bran isn’t the only thing with fiber! And for many people, wheat (bran) causes bloating and other GI discomfort. Good news, there are other sources like: almonds, veggies (frozen peas!), berries, oats, chia seeds, hemp hearts, lentils.

4. Balance healthy fats.

We’re talking omega-3 fatty acids: Hemp hearts, ground flaxseeds, walnuts.


Healthy Breakfast Recipes:

1. Cereal with green protein milk

In a blender, combine 1 cup raw baby spinach with 3/4 cup milk (eg: almond milk) and 1/2 scoop protein powder. Pour over 2/3 cup of your preferred healthy cereal. I used millet puffs in this photo. You could also consider plain oats. Top with 10-14 almonds and 1-2 tbsp hemp hearts.


2. Greek yogurt with berries & cinnamon

Combine 2/3 cup non-fat plain Greek yogurt (my faovourites are Liberte or PC Blue Menu) with 1 tbsp natural (no sugar/salt added) almond or peanut butter. Top with 1/4 cup frozen blueberries, 1/4 cup frozen peas, 1-2 tbsp chia seeds or hemp hearts, 1 tsp cinnamon. Mix all together. If you like icecream, pop this in the freezer for 10 minutes and it’ll be like eating icecream for breakfast, only guilt-free 🙂


3. Green Smoothie

In a blender, combine 1 cup spinach, 1/4 cup frozen peas, 2 icecubes, 3/4 cup milk (any variety), 1/2 scoop vanilla whey isolate protein powder, 1/2 banana, 1 tbsp cinnamon, optional: 1 tbsp cocoa powder, 1 tbsp hemp hearts or ground flaxseed, 1tbsp unsweetened shredded coconut


4. Vanilla Protein Mugcake

See recipe here.


5. Green Chocolate Protein Mugcake

In a blender, combine 1 cup baby spinach, 1/2 scoop chocolate protein powder, 1/2 banana, 2 tbsp almond meal/flour, 1/4 cup egg whites, 1/2 tsp paking powder, 1/2 tsp vanilla extract, 1 drop liquid Stevia. Blend. Pour into mug. Microwave 1 minutes (you want it to be a little undercooked!).


6. Green Monster Pancakes

See recipe here.


7. Failed Green Pancakes-turned-scrambled eggs

Sometimes my recipes don’t turn out looking so nice but they still taste amazing! Scrambled green eggs (can you guess? Yes, spinach!) with blueberries, peas, hemp hearts, 1 tbsp almond meal, 1/2 scoop vanilla protein powder. Mmmm..


8. Other: I don’t have pics, but omelettes, hardboiled eggs, or scrambled egg whites with veggies, with a side of 1/2 banana smothered in 1tbsp almond butter… 

These are all good breakfast options that will keep your blood sugar in check and give you the necessary protein to keep you full through the morning!

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