Starting your day with something quick, easy, and delicious! If you're looking to lose weight, increase energy, and have a productive day – look no further. With just a few ingredients, you can prepare a yummy breakfast that’s picture worthy (tag us if you post). We’re sharing three keto recipes that are fun, appetizing, and provide your body with important nutrients. Starting the day with a healthy breakfast will help improve your physical and intellectual performance, while controlling weight. Ready to go?
1. Avocado Turkey Toast
Ingredients:
- 2 slices rye bread
- ½ cup fresh alfalfa sprouts
- ½ avocado, thinly sliced
- 4 ounces turkey breast, cooked and sliced
- 2 tablespoons flaxseed
- 1 teaspoon olive oil
- Salt and pepper to taste
Instructions:
Toast the bread and top with turkey, avocado, sprouts, and flaxseed. Add olive oil and sprinkle on salt and pepper.
2. Creamy Shake With Strawberry & Spinach
Ingredients:
- ½ cup frozen spinach
- ½ cup frozen strawberries
- 1 cup almond milk
- 1 tablespoon almond butter
- 1 tablespoon chia seeds
- 1 tablespoon of Will Pow(d)er
Instructions:
Add the spinach, strawberries, almond milk, chia, butter, and Will pow(d)er to a blender. Mix well and enjoy a delicious, energy-packed drink.
3. Guac-Stuffed Eggs
Ingredients:
- 2 boiled eggs
- ½ avocado, sliced
- 1 tablespoon pumpkin seeds
- ½ cup finely chopped cilantro
- 1 teaspoon olive oil
- Salt and pepper to taste
Instructions:
Allow the eggs to cool before peeling. Cut them in half and remove the yolks. Add the yolks to a small bowl and mash with avocado, olive oil, and cilantro. Season with salt and pepper and spoon the mixture into the egg halves. Sprinkle with pumpkin seeds before serving.
Why are these recipes considered healthy?
- Alfalfa is high in fiber which produces a feeling of satiety and helps clean the bowels, which provides support to a weight loss plan. (1)
- Avocado has been proven useful in helping combat obesity because it has antioxidant and anti-inflammatory properties that can reverse harmful effects from being overweight. (2)
- A research study showed that flaxseed, when combined with a weight loss diet, could decrease risk factors related to cardiovascular disease while reducing inflammation. (3)
- Olive oil is widely known as a good fat that, according to epidemiological studies, may contribute to the reduction of obesity. (4)
- Leafy green vegetables, particularly spinach, have biological properties and important nutrients like vitamins and minerals. (5)
- Nut and seed-based butters provide a significant source of protein, fiber, essential fatty acids, and other nutrients. (6)
- Studies support the role chia seeds provide in weight loss, improving obesity-related risk factors, and maintaining good glycemic control. (7)
- Will Pow(d)er contains several ingredients that promote weight loss, contribute to muscle health, and can even help regulate blood cholesterol – such as blackberry, which is rich in antioxidants and vitamin C (8). Chamomile, also found in Will Pow(d)er, helps decrease anxiety and stress levels, which can positively impact weight loss. (9)
We hope you give these recipes a try, because once you do, you’ll want to keep repeating them.
Let's get healthier together.
Your Santo Remedio team
References
1. Aloo SO, Ofosu FK, Kilonzi SM, Shabbir U, Oh DH. Edible “Plant Sprouts: Health Benefits, Trends, and Opportunities for Novel Exploration.” Nutrients. Vol.21;13(8):2882. Aug 2021 doi:10.3390/nu13082882.
URL: https://pubmed.ncbi.nlm.nih.gov/34445042/
2. Tramontin NDS, Luciano TF, Marques SO, de Souza CT, Muller AP. “Ginger and avocado as nutraceuticals for obesity and its comorbidities.” Phytother Res. Vol.34(6):1282-1290. Jun 2020 doi: 10.1002/ptr.6619.
URL: https://pubmed.ncbi.nlm.nih.gov/31989713/
3. Cassani RS, Fassini PG, Silvah JH, Lima CM, Marchini JS. “Impact of weight loss diet associated with flaxseed on inflammatory markers in men with cardiovascular risk factors: a clinical study.” Nutr J. Vol.10;14:5. Jan 2015 doi: 10.1186/1475-2891-14-5.
URL: https://pubmed.ncbi.nlm.nih.gov/25577201
4. Pérez-Guisado J, Muñoz-Serrano A, Alonso-Moraga A. “Spanish Ketogenic Mediterranean Diet: a healthy cardiovascular diet for weight loss.” Nutr J. Vol.26;7:30. Oct 2008 doi: 10.1186/1475-2891-7-30.
URL: https://pubmed.ncbi.nlm.nih.gov/18950537/
5. Roberts JL, Moreau R. “Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives.” Food Funct. Vol.10;7(8):3337-53. Aug 2016 doi: 10.1039/c6fo00051g.
URL: https://pubmed.ncbi.nlm.nih.gov/27353735/
6. Gorrepati K, Balasubramanian S, Chandra P. “Plant based butters.” J Food Sci Technol. Vol.52(7):3965-76. Jul 2015 doi: 10.1007/s13197-014-1572-7.
URL: https://pubmed.ncbi.nlm.nih.gov/26139864/
7. Vuksan V, Jenkins AL, Brissette C, Choleva L, Jovanovski E, Gibbs AL, Bazinet RP, Au-Yeung F, Zurbau A, Ho HV, Duvnjak L, Sievenpiper JL, Josse RG, Hanna A. “Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial.” Nutr Metab Cardiovasc Dis. Vol.27(2):138-146. Feb 2017 doi: 10.1016/j.numecd.2016.11.124.
URL: https://pubmed.ncbi.nlm.nih.gov/28089080/
8. Oh NS, Lee JY, Lee JM, Lee KW, Kim Y. “Mulberry leaf extract fermented with Lactobacillus acidophilus A4 ameliorates 5-fluorouracil-induced intestinal mucositis in rats.” Lett Appl Microbiol. Vol.64(6):459-468. Jun 2017 doi: 10.1111/lam.12741.
URL: https://pubmed.ncbi.nlm.nih.gov/28378512/
9. Mosoni L, Gatineau E, Gatellier P, Migné C, Savary-Auzeloux I, Rémond D, Rocher E, Dardevet D. “High whey protein intake delayed the loss of lean body mass in healthy old rats, whereas protein type and polyphenol/antioxidant supplementation had no effects.” PLoS One. Vol.30;9(9):e109098. Sep 2014 doi: 10.1371/journal.pone.0109098.
URL: https://pubmed.ncbi.nlm.nih.gov/25268515/
