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breakfast Archives - Page 2 of 4 - Phruitful Dish

Tag: breakfast

Green Power Smoothie Bowl

34 grams of plant-based protein in this smoothie bowl.

It was challenging to find a fitting name for this smoothie bowl recipe as there’s a lot going on here. Practically every superfood currently in my kitchen got featured in today’s breakfast. With properties such as being low glycemic, high in protein (34 grams) and high in fiber (24 grams), this is a healing breakfast for PCOS-fighters. I usually keep chopped fruits and veggies in the freezer ready to go for smoothies. Not only does this make smoothies colder, but also thicker. Nut butters will also help thicken smoothies. Have fun dreaming up your own smoothie bowl masterpiece and please share your creations with me in the comments below.

sb2

Ingredients:

Smoothie base:

  • 0.5 cup unsweetened almond milk
  • 2 cups frozen chopped kale, organic if possible
  • 1 frozen banana
  • 4 ice cubes
  • 1 scoop plant-based protein powder
  • 2 tbsp natural peanut butter
  • 1 inch chunk of fresh ginger

Toppings:

  • 1 tbsp chia seeds
  • coconut
  • goji berries
  • raspberries, organic if possible
  • banana

How to:

  1. Blend almond milk, ice cubes, and banana in a blender until smooth.
  2. Slowly add kale, ginger, protein powder and peanut butter blending after each ingredient.
  3. Pour into a bowl and top with any fruits and seeds you have in your kitchen.

PCOS Powers:

  • kale = good source of calcium which helps to improve egg and follicle development
  • chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
  • raspberries = low glycemic index fruit, high in anti-oxidants, may help lower inflammation and prevent cancer
  • ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
  • goji berries = high in protein, anti-oxidants, beta-carotene

Coconut Mango Overnight Oats

Get a boost of serotonin with this quick and easy breakfast.

mango oats

When stressed we often reach for foods that will give us comfort (think carbs). What our bodies are really telling us is that we need to boost our serotonin levels to help stabilize our mood. How smart our bodies are! Not only will complex carbs help us make more serotonin, but they will ensure we maintain a steady supply of this feel-good neurotransmitter. A great example is oatmeal. Maybe overnight oats will become one of your stress management tools. I would love to hear your thoughts in the comments below!

Ingredients:

  • 1/2 cup rolled oats
  • 1/2 cup almond milk
  • 1/4 cup unsweetened coconut
  • 1 tsp cinnamon
  • 1/2 mango

How to:

  1. Whisk together oats, almond milk, coconut and cinnamon in a bowl.
  2. Place in fridge overnight.
  3. In the morning puree mango in food processor (leave some for the topping).
  4. Get creative layering the oat mixture with fruit mixture, or simply mix everything together.

PCOS Powers:

  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • rolled oats = low glycemic load, high in fiber, maintains blood sugar levels, and contains tryptophan which boosts serotonin levels for better sleep and a stable mood

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Power Berry Chia Overnight Oats

A simple breakfast rich in antioxidants.

Talk about starting the day off strong with a punch of anti-oxidants. Every ingredient in this breakfast is nutritious and it takes about 10 minutes to prepare: 5 minutes the night before and 5 minutes in the morning. The key is in perfecting the chia pudding layer to the consistency you prefer as this breakfast can work with almost any fruit.

overnightoatscrop

Ingredients:

  • 1 tbsp chia seeds
  • 1/2 cup oats
  • 3/4 cup almond milk
  • 1 tsp cinnamon
  • 1 cup frozen berries (cherries & blueberries), organic if possible
  • toppings: pomegranate

How to: 

  1. Whisk together oats, chia seeds, almond milk and cinnamon in a bowl.
  2. Place in fridge overnight.
  3. In the morning puree frozen fruit in food processor.
  4. Get creative layering the oat mixture with fruit mixture, or simply mix everything together.

PCOS Powers:

  • chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
  • blueberries = low GI fruit, may help to lower blood glucose levels
  • cherries = low GI fruit, may help lower inflammation
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • pomegranate = may help lower cholesterol and triglycerides