by hello@healthfullyheather.com | Aug 6, 2018 | Recipes, Healthy Living
I’m excited to finally announce the launch of my free eBook Your Best Breakfast!
This eBook is all about easy breakfast inspiration to make choosing a healthy breakfast a no-brainer, no matter what your busy schedule is throwing at you. I think breakfast is the one meal that people tend to fall into a routine with – eating the same thing day after day. Not to mention, a lot of these old standby’s aren’t necessarily the most nutrient-dense options. Why not pack a nutritional punch to get your day starting out the best way possible? Even though on instagram it can sometimes seem that #breakfastgoals are everywhere, what to eat for breakfast is actually one of the most common questions that I get.
What’s in the eBook:
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An overview of my food philosophy
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A basic guide to balancing your plate
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10 unique recipes not posted on the blog
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Plenty of inspiration beyond the recipes to create interesting and healthy breakfasts!
What are you waiting for? Fill in the form below to grab your copy!
by hello@healthfullyheather.com | Mar 10, 2018 | Recipes
I’m still on my savoury breakfast kick over here! Like the simple spiralized breakfast skillet I shared last week, this avocado toast recipe is super easy and quick to make. The avocado and egg both give you a good dose of healthy fats that will keep you feeling fuller longer. Plus the yolk from the egg (isn’t it gorgeous!?) is full of many of the nutrients we need for good health. Eggs are really a powerhouse food when it comes to nutrition.
I don’t eat toast so often, but there is something about that delicious runny yolk that just has to be paired with some bread to sop it up. I refuse to let any of the yolk go to waste!
Avocado Toast and Fried Egg
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1 ripe avocado
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generous pinch of garlic powder
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pinch of onion powder, salt, pepper
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turmeric & paprika
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eggs (I do 1-2 per person, but tailor this to what you would like)
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2 tsp coconut oil
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chopped green onion
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4 pieces toast (I use a gluten free whole wheat, but a traditional sour dough would also be amazing!)
In a bowl, mash the avocado with a fork until only small chunks remain. Mix in the garlic powder, onion powder, salt and pepper. Set aside.
In a frying pan over medium heat melt the coconut oil. Crack the eggs into the pan and allow to cook until the whites are firm and no longer runny. This should yield a runny yolk, but keep cooking longer if you want the yolk hard, or flip the eggs over for a “harder” result.
Divide the avocado mixture over the 4 slices of bread. Sprinkle with turmeric and paprika. Top with the cooked eggs and chopped green onion.
Some hot sauce or sriracha would also taste great on top of your eggs if you like a little kick with your meal! Enjoy!
Serves 2
by hello@healthfullyheather.com | Mar 4, 2018 | Recipes
Some weekends I’m all about the sweet brunches – stacks of pancakes or waffles of course topped some maple syrup! But lately I’ve been dealing with some episodes of elevated heart rate especially after having carb-heavy meals like toast or pasta (even when gluten-free), and even when I go too heavy on the fruit in a smoothie. As a result, I’m trying to pull back on sugar in general for at least a little while to hopefully balance myself out. So as much as I love a big stack of pancakes Sunday brunch, they weren’t sounding too great to me this weekend.
Instead I want to go more on the savoury side. These last few days I had an unexplainable craving for eggs and mushrooms, and thought it was definitely the best to indulge it; especially after impulse purchasing 6 euros worth of shiitake mushrooms at the shop yesterday.
This breakfast skillet was extremely easy to put together, and the best part is that all the components get cooked in one pan so you don’t have to face a stack of weekend dishes! This would also be easily customizable depending on your desired / available veggies.
Simple Spiralized Breakfast Skillet
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1 large sweet potato, spiralized
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1 cup mushrooms (I used a mix of chopped button mushrooms and shiitake)
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4 large eggs
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Spinach
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1 green onion, chopped
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2 tbsp butter
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¼ tsp garlic powder
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Salt & pepper
Melt the butter in a large frying pan on medium heat. Once melted, add in the spiralized sweet potato noodles and mushrooms. Toss with salt, pepper, and garlic powder seasonings. Cover and let cook, tossing noddles occasionally until they flatten down and begin to soften.
Create four small “nests” in the noodles and crack one egg into each nest, pouring it in slowly so the whites settle without spreading too much. Season with salt and pepper. Cover again, and let cook until the whites are solid and the yokes are to your taste.
Spread a layer of spinach on each plate and top each with two of the egg nests (the sweet potato should be soft enough you can break it apart with your spatula to separate). Top the eggs with chopped green onions. Enjoy!
Serves 2
by hello@healthfullyheather.com | Nov 19, 2017 | Recipes
I am a huge smoothie lover, and this banana muffin smoothie is one of my all-time favourites and probably most frequently made recipe. It tastes just like the muffins my mom use to make growing up, especially when you add some cacao nibs on top!
This can be a super simple and quick one to make, but on top of the basic recipe I like to add in some chia seeds and flax seeds for that extra boost of healthy omega-3 fats. I’ll grind up some of the seeds in my food processor on a Sunday and then store them in the fridge to use throughout the week. This way they break down more easily in the smoothie (less chance of something stuck in your teeth!) and keeping them cool helps prevent those healthy fats from going rancid. The chia seeds also give the smoothie a bit of a thicker texture.
Banana Muffin Smoothie
- 1 banana, frozen*
- 400mL almond milk
- 1.5 tbsp almond butter
- ¼ tsp cinnamon
- 1 tbsp chia seeds
- 1 tbsp flax seeds
- optional: 1 scoop protein powder (I use an organic, grass-fed whey)
- optional: 1 tbsp collagen hydrolysate
Add all ingredients into blender and blend until smooth, easy peasy!
Top with whatever you fancy, I used chopped walnuts and cacao nibs.
* Often I forget to have a banana frozen (we have a tiny freezer!) so I just use fresh. Taste-wise it’s the same, but the consistency of the smoothie will be thicker when it is frozen.
Makes one serving
by hello@healthfullyheather.com | Aug 21, 2017 | Recipes
When I was growing up, having a peanut butter and jelly sandwich was the staple at lunchtime. Today there is still something comforting about those flavours, although I definitely prefer them in a way that will nourish my body and not send my blood sugar on a total rollercoaster ride!
I love keeping frozen berries on hand for whenever smoothie inspiration strikes, and making this PB&J smoothie is my favourite way to use them. You can use all frozen fruit in the recipe and get a smoothie bowl consistency like mine, or use fresh fruit for a regular drinkable version. Both are delicious!
Despite calling this my PB&J smoothie, I actually recommend forgoing the peanut butter and using a different nut butter instead (almond is my go-to!). Peanuts are one of the most common food allergens, and they are especially susceptible to forming a toxic mould called aflatoxin. The small amounts you might consume in peanut butter likely isn’t enough to cause issues, but long-term consistent consumption could increase your toxin exposure. I’m all about decreasing the toxin burden on the body wherever possible!
I also always add a few “extras” into my smoothies, like protein powder and collagen for healthy muscle and tissue repair, as well as flax and chia seeds for healthy essential fatty acids. I find the seeds help boost the nutty flavour in the smoothie, but these are just optional extras if they work for you.
PB&J Smoothie Bowl
- ½ of a banana, frozen
- 1 cup mixed berries, frozen
- 1 cup almond milk (or your favourite alternative)
- 2 tbsp almond butter (or your favourite alternative)
- 1 scoop protein powder (optional – I use an organic, grass-fed whey protein)
- 1 tbsp collagen hydrolysate (optional)
- 1 tbsp flax seeds (optional)
- 1 tbsp chia seeds (optional)
Add all the ingredients to a blender and mix until smooth, may requiring pausing the blender to scrape down the sides with a spatula. If using frozen fruit, the mixture should be fairly thick to be eaten with a spoon.
Pour into a bowl, and top with whatever strikes your fancy! I used coconut flakes and cacao nibs, but you could also use some fresh berries or nuts.
