Wednesday, January 7, 2015

Breakfast-to-go that Lasts

Many of my upcoming posts are going to be focused on New Year New You - Healthy Habits. One of the best healthy habits you can do this year is eating a satisfying breakfast that has color, lean protein and healthy fats. Per my previous post on eliminating sugar cravings, one of the steps to combating those is eating breakfast and following the plate method. For breakfast, choose a fruit high in fiber, a protein source that is lean and healthy fats to keep you full longer. Fats take a longer time to digest which helps keep your tummy happy until lunch :-)

Let's face it though...many mornings we don't have time to sit down, watch the news and eat breakfast - I am sure at one point or more (me!!) you eat on the road. Today, I am heading to Toledo to do my weekly consulting job at a nursing home and am gearing up for the cold weather with a breakfast-to-go and LOTS of blankets.

Have you heard of Black Bean Brownies or ever tried them? Sounds not so good, but you don't even know they are there. The same goes for this breakfast to go below...however, this recipe has chick peas!

Why am I emphasizing beans so much? Well, two things - they are rich in soluble fiber. Soluble fiber is useful for filing you up, aiding in blood sugar and cholesterol health and supporting weight loss. Chick peas or Garbanzo beans are quite bland so they are versatile in many recipes.
One 1/2 cup serving gives you a hefty dose of protein (6 g- high amount) and fiber (6 g - high amount). Although there are 18 g of carbohydrates, there are less net carbs due to the fiber. All you do is take half of the fiber (if fiber exceeds 5 grams) and subtract it from the total carbs --> 18 - 3 = 15 grams. Therefore, the more fiber you take in, the less net carbs you take in - nice, right? :-)

Here is the finished recipe 
I used 3/4 c. frozen blueberries
1/2 c. garbanzo beans
1 tbsp raisins
1 tbsp dark chocolate chips  (optional) - healthy alternative - one serving of cacao powder - rich in antioxidants
1/2 c. Almond Breeze Unsweetened, vanilla or if you just exercised, use low fat chocolate milk
Easy add-ons: Chia Seeds or Flax Seeds, Prebiotic powder

Blend, enjoy! 

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