breakfast Archives - Amazing Health Advances

Baked Carrot Cake Oatmeal Recipe

The AHA! Team — Fri, 25 Jul 2025 05:34:30 +0000

Recipe via Nutrition Facts – Baked Carrot Cake Oatmeal Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Age Cookbook To save prep time in the morning, you can assemble this savory breakfast the night before and just pop it in the oven when you’re getting ready to eat. COURSE: Breakfast or Dessert DIFFICULTY: Easy SERVINGS: 4 Ingredients ▢ 1 cup rolled oats ▢ 2 tablespoons ground chia seed ▢ 2 tablespoons ground flaxseed ▢ 1 cup grated carrot ▢ ¼ cup chopped pecans or walnuts ▢ 1½ teaspoons ground cinnamon ▢ 1½ cups unsweetened soy milk ▢ ½ cup Date Syrup ▢ 1 teaspoon pure vanilla extract Instructions Preheat the oven to 375°F (190°C). Line an 8-inch (20-cm) square baking pan with parchment paper and set aside. In a bowl, combine the oats, chia seed, flaxseeds, carrot, nuts, and cinnamon, and stir until well mixed. Add the soy milk, Date Syrup, and vanilla, then stir until well combined. Transfer the oatmeal mixture to the prepared baking pan and smooth it evenly. Bake for about 30 minutes, or until the oatmeal is golden brown and set. Remove from the oven and set aside to cool for 10 to 15 minutes before serving. To read the original article click here.

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Pumpkin Blueberry Pancakes Recipe

The AHA! Team — Fri, 09 May 2025 05:32:03 +0000

Recipe by: Ayla Sadler via Dr. Axe – Pumpkin Blueberry Pancakes Recipe Pumpkin Blueberry Pancakes Recipe If you’re looking for a delicious and nutritious breakfast that satisfies your cravings without compromising your health goals, these pumpkin blueberry pancakes are the perfect solution. Made with wholesome, Paleo-friendly ingredients, this recipe is free from refined sugars, gluten and dairy, making it ideal for those with dietary sensitivities or anyone following a clean eating lifestyle. Packed with seasonal flavors and antioxidant-rich fruit, these pancakes are as good for you as they are tasty. delicious and nutritious breakfast If you’re looking for a delicious and nutritious breakfast that satisfies your cravings without compromising your health goals, these pumpkin blueberry pancakes are the perfect solution. These pumpkin blueberry pancakes are more than just a breakfast treat. They’re a nourishing way to start your day with clean, energizing ingredients. Whether you’re following a Paleo lifestyle or simply want a healthier pancake option, this recipe is sure to become a staple in your kitchen. COURSE: Breakfast DIFFICULTY: Easy SERVINGS: 4 Prep Time: 8 min – Cook Time: 7 min – Method: Stovetop – Cuisine: American Ingredients ▢ 1 cup Paleo flour blend ▢ 2 eggs ▢ 1 cup coconut milk ▢ ½ cup pumpkin puree ▢ ½ cup fresh or frozen blueberries ▢ 1 teaspoon cinnamon ▢ 2 teaspoon vanilla extract Instructions Combine wet ingredients in a bowl. Whisk in dry ingredients carefully to avoid clumping. Stir in blueberries. Heat greased pan over medium heat. Pour approximately 1/3 cups of batter per pancake until pan is full. Cook until bubbles form on top of batter and begin to pop, flip and repeat cooking. Serve warm with blueberries and maple syrup. Nutrition Serving Size: 166g – Calories: 312 – Sugar: 5.2g – Sodium: 43mg – Fat: 16.6g – Saturated Fat: 13.4g – Unsaturated Fat: 3.2g – Trans Fat: 0g – Carbohydrates: 37.6g – Fiber: 4.1g – Protein: 4.7g – Cholesterol: 82mg To read the original article click here.

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Pre-Workout Smoothie Recipe

The AHA! Team — Fri, 18 Apr 2025 05:37:11 +0000

Recipe by: Katie Schloer via Nutrition Facts – Pre-Workout Smoothie Recipe Recipe by: Katie Schloer Who doesn’t love a good smoothie? This one is especially antioxidant packed and holds a beautiful color that is irresistible! Cherries, blueberries, and watermelon may play a role in reducing muscle soreness, likely thanks to their anti-inflammatory phytonutrients. Watermelon also has the beneficial amino acid l-citrulline. Beets and greens contain nitrates, which may help improve athletic performance by reducing oxygen needs. Nitrates can have profound effects on the power plants within all of our cells, reducing our oxygen needs during exercise so we can bust out the same amount of work with less oxygen. COURSE: Breakfast, Drinks, Snack DIFFICULTY: Moderate SERVINGS: 4 Ingredients ▢2 cups frozen cooked beets* ▢2 cups frozen watermelon ▢2 cups frozen berries ▢2 cups frozen cherries ▢8 medjool dates ▢1 teaspoon amla (optional) ▢3-6 cups water Instructions Combine all the ingredients into a high-speed blender and blend for 30 seconds. If it is too thick, add more water. Drink up and have a great workout! Notes *To cook the beets, thoroughly scrub them, then cut into one inch cubes. Place the beets on a silicone mat or parchment paper and bake them at 400°F (200°C) for about one hour. Allow the beets to cool then place them on a baking sheet and stick them in the freezer. Once frozen, transfer to a freezer safe container and keep them in the freezer for whenever you need a pre-workout boost! To read the original article click here.

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Morning Grain Bowls Recipe

The AHA! Team — Fri, 02 Aug 2024 08:34:16 +0000

Recipe by: NutritionFacts – Morning Grain Bowls Recipe Leftover cooked grains are a great way to start the day—and quick, too! If you don’t have leftover grains, cook up a pot of your favorite grain the day before and you’ll have the start of something good in the morning. COURSE: Breakfast DIFFICULTY: Easy SERVINGS: 4 INGREDIENTS ▢3 cups cooked whole grains (ex: brown rice, quinoa, freekeh, oats) ▢¾ cup cannellini beans mashed ▢2 cups Almond Milk ▢3 tablespoons ground flaxseeds ▢1 1-inch piece turmeric (or 1 tsp ground) ▢1 teaspoon fresh ginger grated (optional) ▢1 cup berries fresh or frozen ▢1 ripe banana sliced ▢4 tablespoons Date Syrup (optional) INSTRUCTIONS In a microwave-safe bowl, combine the cooked grains, beans, Almond Milk, flaxseeds, turmeric, and ginger (if using). Mix well. Microwave for 2 to 3 minutes, or until warm but not too hot. Divide the grain mixture among four bowls. Top each serving with 1⁄4 cup (35 g) of the berries and one-quarter of the sliced banana. Drizzle each serving with 1 tablespoon (20 g) of Date Syrup, if desired. Video Link: https://youtu.be/UVH7S6xCKIE To read the original article click here.

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Breakfast: Smoked Salmon Benedict with Olive Oil & Avocados Recipe

The AHA! Team — Wed, 05 Jun 2024 08:41:28 +0000

Dr. Don Colbert – Delicious Beyond Keto Recipe for a Strong Immune System This time of year, we all start thinking about our immune systems. How can we stay healthy for the next 6-7 months? How can we avoid sickness and boost immunity? There are a lot of ways to support your immune system, and some of them are as easy as the foods we choose each day. Our recipe today, delivers delectable flavors for a strong immune system. Eat it for breakfast, or any time of day. It’s low carb, high nutrient, and delicious. Here’s how to make this Beyond Keto recipe and why it’s time to be picky about what foods we put in our bodies. Choose healthy foods for a strong immune system! Delicious Strong Immune System Breakfast: Smoked Salmon Benedict with Olive Oil & Avocados Ingredients 2 large eggs (local, free-range, organic if possible) 1 slice Keto bread or English muffin, cut in half (optional) 1 tablespoon cream cheese (optional) 2 ounces smoked salmon (salmon lox) 2 teaspoons capers Thinly sliced red onion Fresh ground black pepper Extra Virgin Olive Oil 1/4 med avocado, sliced thin (optional) Lemon Hollandaise Sauce 2 large egg yolks (local, free-range, organic if possible) 2 tablespoons water 2 tablespoons butter 2 teaspoons fresh lemon juice A pinch of salt Instructions Start with the Hollandaise sauce: Place egg yolks and water in a small skillet. Increase heat to medium-high Hold the pan 2 inches above the heat surface and whisk the eggs until they are foamy and warm. Add the butter while still holding pan, and whisk until the mixture becomes thick. Add lemon juice and salt. Whisk to mix well. Set aside on the counter. Toast bread. Spread cream cheese on bread. Place a medium pot, filled with water on the stove over high heat. Bring to a boil. Once boiling, reduce heat to a simmer. Crack one egg and add at a time. Allow eggs to cook for 4 minutes. Remove eggs with a slotted spoon and place on bread. Pour hollandaise sauce over eggs, top with onions, capers, black pepper, and avocado. Drizzle olive oil over the entire dish. Nutrition Info (serves 1): 530 calories, 50 grams fat, 4 grams net carbs (7 grams total, 3 grams fiber), 28 grams protein Immune Boosting Breakfast Superfoods 1. Eggs Eggs provide one of the best, most bioavailable, proteins known to man. When you’re interested in boosting your immune system, it’s important to eat adequate protein. This only requires a small amount at each meal. Egg proteins also support fat metabolism, carbohydrate metabolism, the immune system, hormones, cellular growth and repair, and more (1). 2. Salmon In addition to providing great protein, salmon offers one of the most potent compounds to fight inflammation and support the immune system. The omega-3 fats in salmon are true superfood compounds. They increase the production of anti-inflammatory hormones. This in turn, relieves the immune system by reducing its reaction to inflammation. Omega-3 fats are known to support eye, brain, cardiovascular, and cellular health (2). 3. Olive Oil Extra virgin olive oil boasts a great immune-boosting compound: oleocanthal. Studies show that oleocanthal specifically contains disease-fighting antioxidants, anti-cancer compounds, anti-inflammatories, and compounds that support heart health. It is potent and reduces inflammation in similar strength to some medications, like ibuprofen (3). Additionally, it provides both antibacterial and anti-viral action (4). 4. Avocados Avocados are another anti-inflammatory food that supports your immune system. It has fats called phytosterols. Phytosterols fight inflammation associated with arthritis while avocados’ polyhydroxylated fatty alcohols (PFAs) reduce inflammation in other ways. Additionally, oleic acid supports digestive tract and brain health to directly boost the immune system (5). 5. Red Onions Red onions are a wonderful food to support your immune system. They contain antioxidants that fight cell-damaging free radicals, are antibacterial and contain anti-cancer compounds. 6. Lemon Juice Lemon juice is a good source of vitamin C, and vitamin C is a strong immune-supporting antioxidant. In addition, lemon juice contains antibacterial compounds that fight bacteria in the entire digestive tract, from mouth to intestines (6). 7. Black Pepper Black peppercorns are a humble, inexpensive, amazing superfood. They support your immune system with potent antioxidants like piperine and anti-inflammatory compounds. Black peppercorns have healthy effects and fight cellular overgrowth (7). Want More Beyond Keto Strong Immune System Tips? This is just one part of a strong immune system plan. Here are some more tips to check out: The Best Supplements to Support a Strong Immune System 15 Strong Immune System Foods How a Healthy Weight Supports a Strong Immune System 12 Easy Daily Habits for a Strong Immune System Bottom Line It’s a great time to do everything you can to have a strong immune system. Throughout your day, eat foods that support your immune system with great superfood ingredients. Try our delicious Beyond Keto breakfast (any time of day)! It will satisfy your taste buds and body with nourishing ingredients. To read the original article click here.

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Are Fortified Children’s Breakfast Cereals Just Candy?

The AHA! Team — Mon, 13 May 2024 08:02:54 +0000

Michael Greger M.D. FACLM via Nutrition Facts – The industry responds to the charge that breakfast cereals are too sugary. In 1941, the American Medical Association’s Council on Foods and Nutrition was presented with a new product, Vi-Chocolin, a vitamin-fortified chocolate bar, “offered ostensibly as a specialty product of high nutritive value and of some use in medicine, but in reality, intended for promotion to the public as a general-purpose confection, a vitaminized candy.” Surely, something like that couldn’t happen today, right? Unfortunately, that’s the sugary cereal industry’s business model. As I discuss in my video Are Fortified Kids’ Breakfast Cereals Healthy or Just Candy?, nutrients are added to breakfast cereals “as a marketing gimmick to “create an aura of healthfulness…If those nutrients were added to soft drinks or candy, would we encourage kids to consume them more often?” Would we feed our kids Coke and Snickers for breakfast? We might as well spray cotton candy with vitamins, too. As one medical journal editorial read, “Adding vitamins and minerals to sugary cereals…is worse than useless. The subtle message accompanying such products is that it is safe to eat more.” General Mills’ “Grow up strong with Big G kids’ cereals” ad campaign featured products like Lucky Charms, Trix, and Cocoa Puffs. That’s like the dairy industry promoting ice cream as a way to get your calcium. Kids who eat presweetened breakfast cereals may get more than 20 percent of their daily calories from added sugar, as you can see below and at 1:28 in my video. Most sugar in the American diet comes from beverages like soda, but breakfast cereals represent the third largest food source of added sugars in the diets of children and adolescents, wedged between candy and ice cream. On a per-serving basis, there is more added sugar in a cereal like Frosted Flakes than there is in frosted chocolate cake, a brownie, or even a frosted donut, as you can see below and at 1:48 in my video. Kellogg’s and General Mills argue that breakfast cereals only contribute a “relatively small amount” of sugar to the diets of children, less than soda, for example. “This is a perfect example of the social psychology phenomenon of ‘diffusion of responsibility.’ This behavior is analogous to each restaurant in the country arguing that it should not be required to ban smoking because it alone contributes only a tiny fraction to Americans’ exposure to secondhand smoke.” In fact, “each source of added sugar…should be reduced.” The industry argues that most of their cereals have less than 10 grams of sugar per serving, but when Consumer Reports measured how much cereal youngsters actually poured for themselves, they were found to serve themselves about 50 percent more than the suggested serving size for most of the tested cereals. The average portion of Frosted Flakes they poured for themselves contained 18 grams of sugar, which is 4½ teaspoons or 6 sugar packets’ worth. It’s been estimated that a “child eating one serving per day of a children’s cereal containing the average amount of sugar would consume nearly 1,000 teaspoons of sugar in a year.” Breakfast cereals rank as the third-largest food source of added sugars in the diets of kids General Mills offers the “Mary Poppins defense,” arguing that those spoonsful of sugar can “help the medicine go down” and explaining that “if sugar is removed from bran cereal, it would have the consistency of sawdust.” As you can see below and at 3:17 in my video, a General Mills representative wrote that the company is presented “with an untenable choice between making our healthful foods unpalatable or refraining from advertising them.” If it can’t add sugar to its cereals, they would be unpalatable? If one has to add sugar to a product to make it edible, that should tell us something. That’s a characteristic of so-called ultra-processed foods, where you have to pack them full of things like sugar, salt, and flavorings “to give flavor to foods that have had their [natural] intrinsic flavors processed out of them and to mask any unpleasant flavors in the final product.” The president of the Cereal Institute argued that without sugary cereals, kids might not eat breakfast at all. (This is similar to dairy industry arguments that removing chocolate milk from school cafeterias may lead to students “no longer purchasing school lunch.”) He also stressed we must consider the alternatives. As Kellogg’s director of nutrition once put it: “I would suggest that Fruit [sic] Loops as a snack are much better than potato chips or a sweet roll.” You know there’s a problem when the only way to make your product look good is to compare it to Pringles and Cinnabon. Want a healthier option? Check out my video Which Is a Better Breakfast: Cereal or Oatmeal?. For more on the effects of sugar on the body and if you like these more politically charged videos see the related posts below. Finally, for some additional videos on cereal, see Kids’ Breakfast Cereals as Nutritional Façade and Ochratoxin in Breakfast Cereals. Key Takeaways Vi-Chocolin, a vitamin-fortified chocolate bar, was purportedly offered as a product with high nutritive value but was really just vitaminized candy. The sugary cereal industry follows a similar business model. The sugary cereal industry has been criticized for adding nutrients to cereals “as a marketing gimmick,” creating an illusion of health benefits. Children who consume pre-sweetened breakfast cereals may derive more than 20 percent of their daily calories from added sugar. Breakfast cereals rank as the third-largest food source of added sugars in the diets of kids and adolescents, listed between candy and ice cream. On a per-serving basis, a cereal like Frosted Flakes has more added sugar than a frosted chocolate cake, a brownie, or a frosted donut. Kellogg’s and General Mills’ contention that breakfast cereals contribute only a “relatively small amount” of sugar to children’s diets is likened to the social psychology phenomenon of “diffusion of responsibility.” Consumer Reports’ findings reveal that children often pour themselves 50 percent more cereal than the suggested serving size. A child eating a single daily serving of kids’ cereal with the average amount of sugar would consume almost a thousand teaspoons of sugar in one year. The industry argues it has to add sugar to its cereals to make them palatable, which is a characteristic of ultra-processed foods. To read the original article click here.

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Slow Cooker Breakfast Casserole Recipe

AHA Publisher — Thu, 18 Nov 2021 08:00:36 +0000

Dr. Josh Axe, DC, DNM, CN – How good is it when a meal practically cooks itself? That’s the case with this delicious Slow Cooker Breakfast Casserole. Not only does this slow cooker breakfast casserole require practically no work, but because it cooks for six to eight hours, you can arrange breakfast the evening before and have it ready in the morning. This cheesy sausage breakfast casserole is loaded with filling, healthy ingredients, like protein-rich eggs, sweet potatoes, raw cheese and chicken sausage — mmm. Look at the outstanding nutrition facts below: 25 grams of healthy fats, 34 grams of protein and 15 grams of carbs. This breakfast will stay with you! Let’s get started! How to Make A Breakfast Casserole In a bowl, beat an egg with kefir, red pepper flakes, salt and pepper. The kefir is packed probiotic food for a healthy gut — not bad for a morning meal. Next, stir in half the sheep cheese, half the goat cheese and half the green onions. Then in a medium bowl, mix together the sweet potatoes, sausage, peppers, and remaining cheeses and onions. Add the mix to the slow cooker and pour the egg mixture over layers and set on low. Let the breakfast casserole cook for the next eight hours. This easy breakfast casserole is fantastic and just as easy as one of the bagged varieties you see in the frozen aisle. Forget the alarm — wake up with the scent of a hearty meal ready to be devoured instead! Slow Cooker Breakfast Casserole Recipe This slow cooker breakfast casserole require practically no work! Prepare the night before and wake up to a delicious, filling, high-protein breakfast. INGREDIENTS 12 eggs ½ cup goat kefir ½ teaspoon red pepper flakes ½ teaspoon sea salt ½ teaspoon black pepper 1 cup raw goat cheese, shredded 1 cup raw sheep cheese, shredded ½ cup green onions, chopped 2 sweet potatoes, peeled and grated into hash browns 1 pound chicken sausage, chopped ½ cup bell pepper, chopped INSTRUCTIONS In a bowl, beat eggs, kefir, red pepper flakes, salt and pepper. Stir in half the sheep cheese, half the goat cheese and half the green onions. In a medium bowl, mix together the potatoes, sausage, peppers and remaining cheese and onions. Add to slow cooker. Pour egg mixture over layers and cook on low for 8 hours. To read the original article click here.

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Baked Avocado Eggs

AHA Publisher — Thu, 08 Apr 2021 07:00:34 +0000

Dr. Don Colbert – Looking for a quick and easy keto breakfast option? If so, these delicious baked avocado eggs are sure to do the trick! We all have busy lives. Who can afford to spend all morning making breakfast? This low-carb recipe looks and tastes like a gourmet meal but it can be ready with little effort in less than 20 minutes! Avocados are loaded with heart-healthy monounsaturated fat as well as fiber and minerals like potassium. Eggs are one of the most nutrient dense foods on the planet with protein, healthy fats, fat-soluble vitamins, and minerals. These baked avocado eggs are sure to keep you full and satiated without any carbs so you can keep burning fat in the Keto Zone all day! INGREDIENTS 2 large organic avocados 4 pasture-raised/organic eggs 1 limes 2 tablespoons organic cilantro, chopped Sea salt, to taste Black pepper, to taste 4 tablespoons grass-fed cheese, optional INSTRUCTIONS Preheat oven to 450°F. Cut the avocados in half. Remove the pit and discard. Use a spoon to scrape out enough room in the avocado to house an egg. (excess avocado flesh may be eaten) Add a squeeze of lime juice over each avocado and then top with salt and pepper. On baking sheet, place each seasoned avocado half. Carefully break one whole egg into the center of each avocado half. It is okay if egg white spills over the side, just keep the yolk from breaking. Place avocados in the oven and bake for about 10 minutes or until the whites are cooked but the yolk is still runny. Remove from oven and garnish with cilantro, more salt and pepper, and cheese, if desired. Serve warm and enjoy! Recipe adapted from www.seriouseats.com. To read the original article click here. For more articles from Dr. Colbert click here.

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The Most Important Meal of the Day or a Big Fat Lie?

AHA Publisher — Wed, 09 Sep 2020 07:00:33 +0000

Al Sears, MD – It’s not natural to eat first thing in the morning. Yet we’ve been fed this lie for years being told it’s the most important meal of the day. Our ancestors didn’t wake up and pour a bowl of cereal for breakfast. They had to go out and kill their meal first. In their native environment, they performed at their peak. Their hearts and lungs were powerful, and their brains were sharp. The FDA has gone to great lengths to scare us into drastically changing the way we instinctively ate, saying their way is healthy. And, as a country we’ve complied. Today, our consumption of these foods is way down: Fat by 40% Red meat by 54% Whole milk a whopping 90% Butter by 85% Saturated fat by 50% Yet our consumption of vegetables, fruit, grains and polyunsaturated fats is up dramatically. They’ve got it all wrong and as a result we’re fatter, sicker and weaker than ever before. Today, two out of three people are overweight or obese, and diabetes has increased by a catastrophic 900%. Unfortunately, we don’t live in this native environment anymore. But we can return to the native wisdom of our ancestors including plenty of healthy fats and the right kinds of proteins in our diet, as well as eating few carbs. But just as important as what you eat is when you eat. It’s not normal for humans to eat all day long — and it’s not healthy. Our ancestors went long periods without eating. But during these hard times, they thrived. And in the process, fasting became hardwired into our DNA. Luckily, today we don’t have to go days without eating. By introducing “lean periods” of intermittent fasting into your day, you help restore your body to its native health.1,2,3,4 Doing so can… reduce insulin resistance, lower blood pressure to reduce the risk of heart disease, lower risk for cancer, boost immune system, help with weight loss and reduce inflammation — the root cause of today’s chronic diseases. Eat Like Your Ancestors I recommend you start simply having an 8-hour eating window every day, followed by a 16-hour fast. Here’s how it works: You start your day with a 10 a.m. breakfast. Then eat lunch at your regular time. Finish dinner by 6 p.m. You eat nothing else from 6 p.m. until 10 a.m. the next day. When your body gets used to the 16-hour fast, you can move up to the 24-hour mark. You can practice one-day fasts as often as every two weeks. Remember: What you eat is as important as when you eat. Keep these three things in mind: Fats make up 70% of calories. Fat is so important that if your body senses you’re starving, it does everything it can to preserve your fat stores. Healthy fats include omega-3s, MCT oil and saturated fat. Go low-carb. Carbohydrates should never make up more than 5% or 10% of your total calories. The easiest way to start is by avoiding processed foods, grains, rice, pasta legumes and starchy vegetables. Choose the right kind of protein. The protein you eat is only as healthy as the animal it comes from… I suggest eating grass-fed beef and wild-caught fish. Choose eggs from pastured chicken. Nuts and seeds such as almonds, peanuts, cashews, sunflower and pumpkin seeds also have plenty of protein. To Your Good Health, Al Sears, MD, CNS 1. Cheng C, et al. “Prolonged fasting reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration. Cell Stem Cell. 2014;14(6):810-823. 2. Malinowsk B, et al. “Intermittent fasting in cardiovascular disorders—an overview.” Nutrients. 2019;11(3):673. 3. Lui Y, et al. “SIRT3 mediates hippocampal synaptic adaptations to intermittent fasting and ameliorates deficits in APP mutant mice.” Nat Commun. 2019;10(1):1886. 4. Cabo R and Mattson M. “Effects of intermittent fasting on health, aging, and disease.” N Engl J Med.2019;381(26):2541-2551. To read the original article click here. For more articles from Al Sears, MD click here.

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