Eat A Better Breakfast

Did you know September is National Better Breakfast Month? When hunger strikes first thing in the morning, starting your day off with a solid breakfast can make the difference between a great day and a mediocre one. A nutritious breakfast has been linked to better mental and physical performance throughout the day. So what exactly is a nutritious breakfast and how do you make better choices?

I teamed up with Flatout Flatbreads to help you find those answers and level up your breakfasts for good!

Start by taking a look at your normal breakfast choices. Are you a breakfast skipper? A pastry or pancakes kind of person? Oatmeal or toast? Do you make a green smoothie or veggie omelet for yourself most mornings?

Source: amysinvictus.wordpress.com

Source: amysinvictus.wordpress.com

What does your normal breakfast routine look like?  Is it hurried or non-existent? Leisurely enough to allow you to cook your breakfast most mornings? Depending on how you normally approach your first meal of the day, start by choosing just one single way to make it a little better (i.e. more nutritious) each and every day! Check out our suggestions below for some simple upgrades:

Source: www.multiplemayhemmamma.com

Source: www.multiplemayhemmamma.com

Make it Balanced

Look to get a balance of carbohydrates, protein and fats to give you all the nutrients and energy you need to last you all morning. For example, most breakfast staples -  oatmeal, toast, cereal, pastries - are rich in carbohydrates, but don’t offer much fat or protein. Not only do protein and healthy fats help keep you satisfied longer after meals, they fuel your brain, your muscles, your hormone production, and help keep your blood sugar stable so you don’t have an energy crash soon after eating that bowl of cereal. Try adding some eggs, cream cheese and salmon lox, natural deli meats, chicken sausage, avocado, or beans to a Flatout flatbread for easy, balanced breakfast options. Bonus points for adding in whatever veggies you have on hand!

Veggies? Check! Protein? Check? Smart Carbs? Check! Healthy fats? Check!!

Veggies? Check! Protein? Check? Smart Carbs? Check! Healthy fats? Check!!

Make it Fiber-ful

Fiber keeps you full! No one likes eating a banana for breakfast in the car on the way to work only to be hungry an hour later in the middle of their morning meeting. Add some fiber to help you make it to lunch before hunger hits. Grab a whole grain, high fiber Flatout flatbread, spread it with a little peanut butter (or any other nut or seed butter you like), slice up that banana and wrap it up with the peanut butter for a portable, high fiber breakfast you can take on the go.

Source: www.flatoutbread.com

Source: www.flatoutbread.com

Make it Doable

If you have just 5 minutes every morning to make breakfast and usually grab a bagel on your way out the door, don’t commit to whipping up a homemade veggie omelet as a way to eat healthier. Instead, make it easy on yourself and choose something you’re confident you can do every day. For example, swap that bagel for a high protein, high fiber Flatout flatbread, microwave a couple eggs or egg whites for some quick scrambled eggs, toss in whatever veggies you have on hand and wrap it up for a quick and delicious breakfast wrap ready in minutes.

Source: www.flatoutbread.com

Source: www.flatoutbread.com

Are you up for the challenge to make your breakfasts just a little bit better each day to level up your performance?

Try out some of these other delicious, easy breakfast recipes using Flatout Wraps, FoldIt and Pizzas! Click here to find a variety of Flatout Flatbreads in the deli section at your local grocery store.

Thanks as always for following me on Instagram/Facebook/Pinterest and sharing me with all your friends, family, coworkers and strangers on the street. :) I have availability for new clients at the moment, so if you know any health-focused companies looking for nutrition consultant or coach, send them my way!

Strawberry Shortcake Trifle

Strawberry Shortcake Trifle

Layers of light and flakey buttermilk biscuits, tart greek yogurt lemon custard, and fresh, sweet strawberries form an unconventional trifle that make this upgraded, low sugar childhood favorite a beautiful dessert for any meal during strawberry season!

Read More

Breakfast Tostadas

Breakfast Tostadas

Most of us have done breakfast for dinner, but how about dinner for breakfast?! Tostadas are one of my go-to choices when I get Mexican food. It’s pretty much just a pile of delicious ingredients on a crispy tortilla - easy enough for busy mornings! Of course, this recipe includes a few nutritious upgrades to your typical tostada.

Read More

A Better Burger (& Sides) Recipe Roundup!

I don’t know about you, but I’m always looking for new, fun recipes to make and share with my friends when we get together for cook-outs or pot lucks. Summer BBQs are a prime opportunity to share your love of creative, delicious (and healthy), cooking! 

With that in mind, I decided there should be an awesome resource out there for all your summer BBQ recipe needs! I polled some of my fellow Registered Dietitians who like whip up healthy, AND oh-so-tasty creations in the kitchen. What follows are some of their best recipes to make your time at the grill, and with your friends and family, a lot more fun and delicious than just serving up those same old burgers, hot dogs, and potato salad every weekend.  

We've got you covered in the burgers (of the turkey, beef, and non-meat variety), and sides departments! Scroll through, check them out, try them out at your next party, and let us know how much everyone loves them (and you for making them!)!  

BURGERS

 

Beef Burgers:

 

Healthified Classic American Cheeseburger from Stacey Mattinson.

Portion size, beef quality, veggies & condiments can make or break a burger in the nutrition department. Stacey shows you how to choose the best of them! 

 

 

Mushroom-Burger-12-400x600.jpg

 

Blended Portobello Hamburger from Triad To Wellness.

What kind of nutrition nerds would we be if we didn't try to hide veggies in a dish?! The best part about this is? You'd never know veggies were in there! In fact, there is research being done on college kids with this very ground beef blend concept to prove it!

 

 

Three Ingredient Healthy Hummus Burgers from Abbey’s Kitchen.

Not only do these look festive with all that color, but the hummus mixed in with the meat and on top makes these taste amazing! 

 

 

 

 

Turkey burgers:

 

My Greek Turkey Burgers with cool & creamy Tzatziki and grilled veggies are always a hit!

These burgers are pictured atop a bed of greens, but just add your favorite bun option to make it more of a traditional, hand-held burger!

 

 

 

Southwestern Turkey Burgers from Snacking in Sneakers.

Simple, straightforward, packed with flavor, with an amazing texture. Guacamole is NEVER a bad idea! 

 

 

 

 

California Turkey Burgers from Erica Julson.

Herbs, spices, veggies & cheese...yes please! And again...guacamole is NEVER a bad idea! 

 

 

 

 

 

Easy Sweet Potato Turkey Burgers from Bucket List Tummy.

Sweet & Easy - two of my favorite words! If you choose to use super lean ground turkey breast (97-99% lean), you often end up with a pretty dry burger patty. However, the sweet potato mix-in keeps these burgers nice and moist! 

 

 

 

Meat-Free burgers:

 

Grilled Fresh Salmon Burgers from Nutrioulicious. 

You don't have to tell me twice to get my omega-3s in burger form! 

 

 

 

 

Meatless Monday Veggie Burgers from Nutrition by Nazima:

Black beans, quinoa, AND lentils make this a completely satisfying form of complete protein...in non-meat form!  

 

 

 

 

Curried Beet & Quinoa Veggie Burgers from Byte Sized Nutrition. 

You know what? The color of the beets in this mixture could fool anyone into thinking you're eating the real (beefy) burger deal!  

 

 

 

Easy Bean Sliders on Sweet Potato Buns from Eat Real Live Well. 

This is just clever beyond clever for those of you looking for bun or gluten free alternatives. Also, tahini and Sriracha on a burger?! This is happening in my kitchen VERY soon!

 

 

 

Sides:

 

Try out this summer lime slaw recipe I reproduced from Hemsley & Hemsley. The color, refreshing flavor, and crunch are so irresistible, you can't help but go back for seconds! 

 

 

 

 

Or my flavorful Summer Lentil Vegetable Salad:

Mediterranean flavors come from sun-dried tomatoes, feta and olives in the salad and lots of oregano in the dressing. The satisfaction factor of this salad is bumped up even more by the fiber and protein rich lentils! 

 

 

 

Citrus Quinoa Salad from Amy Gorin:

Ok, prunes may not be the first thing that comes to mind when you're thinking salad toppings, but these are such an awesome sub for dried cranberries or other fruit in a salad! They lend a chewy texture and sweet flavor to the already diverse salad components that make this dish a party in your mouth! 

 

 

Grilled Zucchini with Mint, Lemon & Feta from Erica Julson:

These look gorgeous and are such a bright, zesty, simple, yet incredibly tasty dish to prepare for a big group in no time flat on the grill! Lemon, mint, and tangy feta are some of my favorite Summer flavors! 

 

 

 

Potato Lentil & Beet Salad from Triad To Wellness:

The color of this dish makes it extra festive and fun! The perfect way to update that boring white potato salad on your table.  

 

 

 

Guamamol-eggs! Guacamole + Eggs = Guacamol-eggs! No one will miss those mayonnaise-y items that look congealed and crusty after about 20 minutes in the sun! These guacamole filled egg halves will be gone well before the 20 minute time mark! Even if they do sit out longer, they'll still be safe and delectable enough to devour! 

 

 

Now, off with you to play with some new ingredients in the kitchen and enjoy your summer parties! I want to hear how it goes!

If you try any of these recipes, tag the appropriate recipe-creator on social media channels to show us your handiwork! I'm at @jeannereillyrd! 

Thank you, as always, for following me on Instagram/Facebook/Pinterest and sharing me with all your friends, family, coworkers and strangers on the street. :) I’m have availability for new clients at the moment, so if you know of any health-focused companies or individuals looking for nutrition consultant or coach, send them my way! Happy grilling! 

Guacamol-Eggs

Guacamol-Eggs

Guacamole + Eggs = Guacamol-eggs! 

Ready for a fun twist on deviled eggs? This delectable little treat is pretty similar to deviled eggs in presentation, but it's filled with delicious, creamy guacamole instead! 

Read More

It's SO Easy Being Green!

It's SO Easy Being Green!

"Eat your vegetables!" - a common refrain of parents everywhere. Yet, even after we grow up and leave home, it's often a struggle to fit in adequate amounts of fresh veggies. Luckily, there are wonderful options available to make getting colorful, veggie-rich meals more convenient. 

Read More