Smart Start

Begin your day with a light and nourishing breakfast

In the blurred rush of the morning, far too many of us skip the all-important morning meal in our haste, only to feel tired and starving a few hours later. This spring, we want you to make it your goal to eat and to eat well all throughout the day so you can head into the summer months feeling light, nourished, and satisfied.

A nutritious breakfast sets the stage for a day of healthy eating. The recipes that follow put the emphasis on fresh produce, clean proteins, and healthy fats that will leave you satisfied, not stuffed.

Rise and dine!

Asparagus & Endive Salad with Boiled Eggs

(Gluten-free, Grain-free, Dairy-free, Nut-free, Soy-free, Refined Sugar-free, Vegetarian)

Light and refreshing, this simple salad makes for a cleansing breakfast when paired with boiled eggs. It also complements baked or poached fish. Bitter vegetables like endive—a member of the chicory genus—help to strengthen and promote healthy digestion. A bit of honey tempers the bitterness of the leaves and coaxes out the natural sweetness in the fennel, another digestive super food.

Serves 4

1 pound asparagus, trimmed and cut on the diagonal into 2-inch pieces

4 small Belgian endive heads, halved lengthwise and thinly sliced crosswise

1 medium fennel bulb, trimmed, cored, and thinly sliced

1 tablespoon extra-virgin olive oil

1 tablespoon fresh lemon juice

1 tablespoon honey

Sea salt and black pepper, to taste

4-8 boiled eggs, peeled and halved

Place the asparagus pieces into a high-sided skillet. Add about ¼-inch of water to the pan. Place over medium heat and bring to a simmer. Cover and simmer until the asparagus is bright green and crisp-tender, 2-4 minutes. Drain the asparagus in a colander and rinse with cold water. Transfer to a large bowl.

Add the endive and fennel to the bowl with the asparagus. Toss to combine. Add the oil, lemon juice, and honey. Toss to coat. Season to taste with salt and pepper.

Serve the salad with the boiled eggs on the side.

Hemp & Almond Breakfast Shake

(Gluten-free, Grain-free, Dairy-free, Egg-free, Soy-free, Refined Sugar-free, Vegetarian, Vegan)

When you’re craving something a little lighter for your morning meal, a simple smoothie has you covered. Hemp seeds add healthy omega-3 fat, complete plant-based protein, and a nourishing dose of a hormonally balancing fatty acid called GLA. You can also double or triple this recipe and freeze it in popsicle molds for a tasty frozen treat.

Serves 1

½ medium ripe banana

½ cup frozen strawberries, blueberries, or blackberries

½ cup unsweetened almond milk or hemp milk, or more if needed

1 tablespoon raw hemp seeds

1 tablespoon raw almond butter

Combine all of the ingredients in a blender and blend on high until creamy and smooth.

Add more almond milk if necessary to help the ingredients blend easily. Serve immediately.

Protein Boost: Add a scoop of plant-based protein powder to this smoothie for extra staying power.

 Cucumber Boats with Goat Cheese & Smoked Salmon

(Gluten-free, Grain-free, Egg-free, Nut-free, Soy-free, Refined Sugar-free)

Cucumbers serve as perfect vessels for the creamy goat cheese and salty smoked salmon in this easy recipe. Enjoy the “boats” on their own or pair them up with a salad for a meal that’s perfect for breakfast, lunch, or dinner.

Serves 2

1 medium cucumber, sliced in half lengthwise

4 ounces soft goat cheese

2 teaspoons finely chopped fresh dill

½ teaspoon finely grated lemon zest (optional)

Black pepper, to taste

2 ounces smoked salmon, chopped

Scoop the seeds out of the cucumber halves with a small spoon. In a small bowl, mix the goat cheese with the dill, lemon zest (if using), and black pepper. Spoon the goat cheese mixture into the hollows of the cucumber boats. Arrange the smoked salmon on top and serve.

Grain-Free Currant & Lavender Granola

(Gluten-free, Grain-free, Dairy-free, Egg-free, Soy-free, Refined Sugar-free, Vegetarian, Vegan)

Oat-free granola made its first appearance in my kitchen several years ago when I began cutting back on grains and incorporating more healthy fats into my diet from nuts and seeds. Dried lavender—available at some health food stores and many specialty stores—adds a delicate floral flavor to this granola that is very subtle and unique. Enjoy this grain-free granola by the handful with fresh fruit for breakfast or keep it on hand for convenient snacking when you’re on the go.

Makes about 4 cups

1½ cups raw walnuts, finely chopped

½ cup raw almonds, finely chopped

½ cup unsweetened shredded coconut

¼ cup blanched almond flour

1½ tablespoons dried lavender, finely chopped (optional)

1 teaspoon ground ginger

½ teaspoon ground cinnamon

¼ teaspoon sea salt

½ cup unsweetened applesauce

1 tablespoon maple syrup

1 tablespoon ground flaxseed

20-25 drops plain liquid stevia

½ cup dried currants

Preheat the oven to 350ºF. Line a baking sheet with parchment paper.

In a large bowl, combine the walnuts, almonds, coconut, almond flour, lavender, ginger, cinnamon, and salt. In a separate bowl, whisk together the applesauce, maple syrup, flaxseed, and stevia. Pour over the nut mixture and stir until thoroughly combined.

Spread the granola on the baking sheet in an even layer. Bake for about 25 minutes until deep brown, stirring the granola with a spatula every 8-10 minutes to ensure even cooking. Upon removing from the oven, stir in the currants. Cool completely on the baking sheet. Store in an airtight container at room temperature for up to 10 days.

ABOUT THE AUTHOR:

Hallie Klecker, a cookbook author and Certified Nutrition Educator, is the creator of the gluten-free recipe website Daily Bites (www.dailybitesblog.com), where she shares her passion for cooking with natural foods. In her cookbooks, Super Healthy Cookies and The Pure Kitchen, she transforms clean, unprocessed ingredients into delicious meals and treats.

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