If I don't get enough protein or healthy fats in the morning (meaning I eat a breakfast with too many simple carbs or sugars), my blood sugar drops quickly and then I'm hungry (and hangry) all day, searching for carbs to perk me up (which isn't pretty, and doesn't serve my body well).
Most mornings, I eat this hearty granola with greek yogurt or, this green smoothie.
The granola is full of nuts, seeds, and complex carbohydrates. Pairing it with full fat, plain greek yogurt gives me the protein and fats I need to keep me full until lunch. You shouldn't need to add any sugar or extra sweetener as the granola is just sweet enough. A few yummy blueberries will add some flavour to switch it up if needed. This recipe isn't vegan, but easily made so by omitting the honey and butter. Instead of pairing it with yogurt, you can also pair it with a non-dairy milk, chia "pudding" or a smoothie bowl. The nice thing about eating real, whole foods, is that they are nutrient dense... meaning that you don't need a lot for your body to feel satiated and satisfied.
The green smoothie is so refreshing and tasty, especially in the summer when it's too hot to actually eat. It has lots of antioxidants and fibre from the greens and fruit, and a good portion of protein to keep you full for the morning.
- 1/4 cup unsalted butter (use more coconut oil if vegan)
- 1/4 cup melted coconut oil
- ¼ cup maple syrup + honey mixture (use more maple syrup if vegan)
- 1 teaspoons vanilla extract
- ½ cup pecans or cashews or walnuts or almonds (or a mixture)
- 2 cups large flake oats
- ½ cup raw pumpkin seeds
- ½ cup unsweetened coconut flakes
- 1/4 cup sunflower seeds
- 1/4 cup chia seeds
- ½ teaspoon ground cinnamon
- ½ teaspoon salt
- ½ cup dried cranberries or raisins
1. Preheat oven to 275°. Melt butter in a medium saucepan over medium heat and let bubble (stir often so it doesn't burn) for a couple of minutes. Remove from heat and whisk in maple syrup/honey mixture, coconut oil, and vanilla. Set aside.
2. Roughly chop pecans or other nuts and mix with oats, pumpkin seeds, chia seeds, sunflower seeds, coconut, cinnamon, and salt in a large bowl; drizzle in butter mixture and toss to combine.
3. Spread out granola on a parchment-lined rimmed baking sheet and bake, tossing occasionally, (I tossed every 10 minutes) until golden brown, approximately 40 minutes (mixture will still look wet but will dry as it cools). Let granola cool on baking sheet, then break into clusters. Mix in cranberries or raisins.
My favourite green smoothie:
Ingredients: (per person, double up if making more)
- 1/2 cup coconut water
- 1/2 banana
- 3 pieces frozen mango
- 3 pieces frozen pineapple
- 2 tbsp hemp hearts
- 2 tbsp hemp protein or pumpkin seed protein
- handful of kale
- 1 serving collagen (this is optional)
- Place everything in a blender and blend until smooth. Add water if needed.