Lifestyle

Don’t Skip Thanksgiving Breakfast — Here’s What to Eat


IIt’s hard to remember what you’re grateful for when you’re lightheaded and your blood sugar is dropping as you prepare a feast, so the last thing you want to do is skip breakfast on Thanksgiving morning.

The best way to prepare your body for a delicious Thanksgiving dinner is to eat a nutrient-dense breakfast with protein, healthy fats, and fiber. You really don’t want to skip breakfast—or not at all meals—to “save room” for dinner. “Fasting is not a smart choice, as it leads to chemical changes, including increased cortisol levels followed by increased blood sugar and muscle atrophy,” says nutritionist fitness trainer. case Kristen Tinker said. “Instead, it’s important to eat intentionally throughout the day, and it starts with breakfast.”

“It’s important to eat mindfully throughout the day, and it starts with breakfast.”

Tinker also says to stay hydrated all day long is non-negotiable. “Juices, wine, champagne and flavored coffees spike blood sugar and initiate a cascade of cravings and bad choices,” says Tinker. “Instead, aim to consume 50 to 70 percent of your body weight in an ounce of lemonade to alkalize the body, especially with all the holiday foods.”

However, breakfast is your most important ally. (And starting the day with some exercise is also a good move.) Eat a breakfast that includes healthy proteins, fats, and fiber to stabilize blood sugar and help keep you on your toes. when preparing food for the main event .

Here are 4 of the best Thanksgiving breakfast recipes that will keep you from going hungry as you prepare for the main meal of the day — okay, fine, of the year!

4 best thanksgiving breakfast recipes

1. Strawberry and quinoa parfait

This strawberry parfait recipe from health and compassion activist Haile Thomas tastes like dessert, but low in sugar and packed with nutrients. Between the quinoa and strawberries in this dish, you’ll get plenty of fiber while the pistachios provide protein, and topping with hemp seeds, you’ll complete your meal with healthy fats. strong.

Element:

For the strawberry sauce:
2 cups chopped strawberries
2 tablespoons maple syrup
½ teaspoon lemon zest

For the quinoa parfait:
2 cups cooked quinoa
1 cup raw pistachios
½ cup golden raisins
2 tablespoons pure maple syrup
2 teaspoons pure vanilla extract
2 teaspoons cinnamon powder
¼ teaspoon cardamom
2 cups coconut yogurt

Toppings:
hemp heart
strawberry slice

1. For the strawberry sauce: place the chopped strawberries, maple syrup and lemon zest in a bowl and mix well. Set aside to assemble the parfait.

2. For the quinoa: In a food processor, combine the quinoa, pistachios, raisins, maple syrup, vanilla, cinnamon, and cardamom and blend 3 to 5 times, until smooth. slightly crushed pistachios and the ingredients blend gently. Quinoa should still retain most of its texture.

3. In four jars or bowls, combine ½ cup yogurt, ½ cup quinoa, and ½ cup strawberries. If desired, sprinkle hemp seeds on top and add strawberry slices.

2. Cozy chai oats

Embrace the warmth of the season with this bottle oatmeal recipe. Fiber-rich oatmeal is combined with warming spices — cinnamon, cardamom, and nutmeg — for extra flavor, and goji berries and bananas to boost fiber content. Add some healthy almond butter for a healthy dose of protein and healthy fats.

Element:
2 cups gluten-free rolled oats
2 teaspoons baking powder
A pinch of cinnamon
A pinch of cardamom
Pinch of nutmeg
½ teaspoon vanilla
A pinch of goji berries
1 cup mashed banana
2 cups almond or cashew milk
Fruit for decoration
Sprinkle with almond butter

1. Preheat oven to 350°F.

2. Mix oats, baking powder, cinnamon, cardamom, nutmeg, vanilla, goji berries, banana and milk in a bowl.

3. Garnish the mix with selected fruit.

4. Bake for 15 to 20 minutes.

5. Sprinkle almond butter over the toasted oatmeal.

3. Divine green quinoa breakfast bowl

Greens are the star of this recipe. It’s served on a quinoa base and topped with a sauce made from a mixture of avocado and flaxseed oil — two sources of healthy fats — along with herbs and lemon juice to brighten the dish. While there are a lot of ingredients that can go into a dish, it’s easy to make and well worth the extra time in the kitchen.

Element:

For the base:
2 cups broccoli
1 zucchini, sliced
3-4 tablespoons olive oil
1/2 cup cooked quinoa
1 cup vegetable broth
2 cups chopped Swiss chard leaves
Kosher salt and freshly ground black pepper

For the sauce:
1 avocado pitted and peeled
1 cup mixed parsley and basil leaves
2 cloves of garlic
1/4 cup olive oil
1/4 cup flaxseed oil
2 tablespoons fresh lemon juice
1 teaspoon sea salt

To assemble:
1/2 cup steamed peeled edamame
1 avocado, peeled, pitted, sliced
4 large eggs cooked to your liking (optional)
1/4 cup fresh coriander

1. Preheat oven to 450°F.

2. Arrange the sliced ​​broccoli and zucchini on a rimmed baking tray and drizzle with olive oil. Season with salt and pepper generously. Bake for 15 to 20 minutes, until broccoli is brown on the edges and zucchini is crispy.

3. In a medium saucepan, combine quinoa and broth, cover, and cook over medium-low heat for about 20 minutes or until all of the broth is absorbed.

4. Meanwhile, place the radishes in a large pot. Add ¼ cup of water and season with salt and pepper to taste. Cover and cook over medium heat, stirring occasionally, until cabbage is wilted, about 4 minutes.

5. Make green magic sauce. In a food processor or blender, combine the butter, herbs, garlic, olive oil, flaxseed oil, lemon juice, and salt. Process until smooth.

6. Assemble the bowl. Divide the quinoa between two shallow bowls. Add the roasted broccoli, zucchini, radish and edamame, arranging them in separate piles. Spread avocado slices over vegetables. Place two cooked eggs on top of each bowl if desired. Ladle the green sauce on top and garnish with coriander before serving.

7. Store leftover sauce in an airtight container for up to 1 week in the refrigerator.

4. Granola pantry

This granola recipe by registered dietitian Mia Rigden comes with the various nuts and seeds you have in your pantry, which are then mixed with honey, olive oil, a sprinkle of cinnamon and sea salt. seed. In the recipe, she uses a mixture of puffed rice and grated coconut as the base, but you can mix it up and choose to use oats. However, how you spin it, you’ll get protein, fiber, and healthy fats in this dish. It is also the perfect topping for Greek yogurt.

Element
3 cups base
1-1/2 cups additional (such as nuts, seeds, coconut, dried fruit, or chocolate nibs)
1/4 cup olive oil
1/4 cup honey
Cinnamon
fragile sea salt

1. Preheat oven to 350°F. Add your base and supplements to a bowl, sprinkle with salt and cinnamon. Mix well, making sure that the ingredients are evenly distributed.

2. Add honey and olive oil, stir well.

3. Once all ingredients have been mixed in a bowl, spread the granola evenly on a parchment-lined baking tray. Bake for 20-25 minutes until golden brown, crispy and fragrant.

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