Nutrition 101:

We are keeping it simple this week with some quick and easy breakfast recipes that will set your day up for success and are all under 300 calories!

1. Golden Overnight Oats with Blueberries

This recipe is a cinch to prep the night before, and it packs both an anti-inflammatory and antioxidant-rich punch. The whole-grain oats don’t have to be cooked if you stir in your favorite non-dairy milk and let them soak in the refrigerator for several hours. The addition of turmeric, ginger and black pepper also give your body added protection.

Ingredients 

• 2 cups (500ml) unsweetened almond milk
• 2 teaspoons ground turmeric
• 2 teaspoons freshly grated ginger
• 1/2 teaspoon freshly ground black pepper
• 2 cups (176g) thick rolled oats
• 2 cups (288g) fresh blueberries

Directions

In a 4-cup (1L) storage tub, combine milk, turmeric, ginger and black pepper. Whisk to mix well. Stir in the oats and cover the tub, refrigerate overnight or at least 4 hours.

Stir until creamy, then serve topped with blueberries.

Serves: 4 | Serving Size: 3/4 cup oats and 1/2 cup berries

Nutrition (per serving): Calories: 212; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 91mg; Carbohydrate: 39g; Dietary Fiber: 7g; Sugar: 8g; Protein: 6g

2. 1-Minute Berry Peanut Butter Smoothie for Two

Delicious AND just 9 grams of sugar (less than one tablespoon of sugar)? We'll take it! This low-sugar berry and peanut butter smoothie is kitchen-tested and taste-approved.

Ingredients

• 6 ounces (about 1 1/2 cups) fresh or frozen raspberries
• 2 tablespoons reduced-fat milk
• 2 tablespoons smooth natural peanut butter
• 1 teaspoon honey
• 1 cup ice cubes

Directions

Add all ingredients to a blender, and blend until smooth. Then, share it with a buddy and enjoy!

Nutrition Information

Serves: 2 |  Serving Size: 1 cup

Per serving: Calories: 156; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 57mg; Carbohydrate: 19g; Dietary Fiber: 7g; Sugar: 9g; Protein: 5g

Nutrition Bonus: Potassium: 23mg; Iron: 10%; Vitamin A: 1%; Vitamin C: 41%; Calcium: 2% 

3. Vegan Chickpea Fritatta

Looking for a plant-based option? This frittata is a delicious way to get all the healthy benefits of beans in a familiar frittata form without a single egg in sight. Chickpea flour makes for a dense, slightly creamy stand-in for the eggs, and it’s truly crave-worthy.

Instructions

• 1 tablespoon olive oil, divided
• 1 cup (160g) onion, chopped
• 1 cup (100g) cauliflower, chopped
• 2 cups (56g) fresh spinach
• 1/2 teaspoon salt
• 1 1/2 cups (138g) chickpea flour
• 1/2 teaspoon black pepper

Directions

Preheat the oven to 375ºF (190ºC), and use 1 teaspoon olive oil to grease a deep, 9-inch (23 cm) pie pan, reserve.

Place a large saute pan over medium-high heat, coat with remaining olive oil and add the onion and cauliflower. Stir, reducing the heat to medium when it starts to sizzle. When the cauliflower is tender, about 4 minutes, remove from the heat and stir in the spinach and salt. Let it stand as the spinach wilts.

In a medium bowl, whisk the chickpea flour, pepper and 1 1/2 cups (375ml) water. Stir the cooked vegetables into the chickpea mixture, then pour into the prepared pie pan. Smooth the top.

Bake for 45 minutes, until the top is cracked and feels firm when pressed. Let cool for 5 minutes on a rack before slicing in 6 pieces.

Leftovers can be stored, tightly covered, in the refrigerator for up to 4 days.

Serves: 6 | Serving Size: 1/6 of the frittata

Nutrition (per serving): Calories: 126; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0 mg; Sodium: 223mg; Carbohydrate: 17g; Dietary Fiber: 4g; Sugar: 4g; Protein: 6g

Mindset Motivation:

We are finishing our boundary setting exercise this week by listing the Top 5 things you will NOT allow. Remember that these boundaries are based off of YOUR core values. I cannot stress enough how valuable this exercise will be for you in establishing a well-balanced, less-stressed and healthier routine day in and day out. Once completed you will have a defined roadmap that will empower you to be proactive in managing your daily choices and living in accordance with those things that matter most to you. These small, actionable steps will create the larger sense of health and well-being.

Exercise: List your TOP 5 items you will NOT allow.

Example 1:

I will not allow others to make decisions for me. When put in that position, I will use honesty and compassion to "hold the line," and make thoughtful choices using my own discernment.

The More You Know

For those of you that may not have seen my recent post on the Thrive Members Group Page I am currently working on mapping out a Mindset Masterclass but would love to gather your feedback. Please review the list below and shoot me an email with the Top 3 areas you need the most help with...

1. Breaking through limiting beliefs
2. Managing Stress
3. Improving Relationships
4. Improving Self-confidence
5. Getting "unstuck," / moving towards your goals & knowing what they are to begin with
6. How to Parent More Mindfully

Let's GO!