Are you running late to work, or that 9 a.m. class you’re registered for? Then don’t bother beating eggs for that omelette.
It’s not that you’ve been doing breakfast wrong—it’s just that you could be doing it better. We asked Rachael DeVaux, registered dietician, NASM-certified personal trainer and founder of the blog Rachael’s Good Eats to share two easy, healthy morning meal ideas. Her two recipes—for chia oats and a blueberry smoothie—aren’t just super-easy and ultra-speedy to pull together, they’re also a fantastic way to sneak in a few superfoods.
See Rachael’s two recipes below, and check out more low-effort, high-payoff recipe ideas in our Back-to-School Survival Guide.
Warm Apple-Cinnamon Chia Oats
Look for sprouted rolled oats at your local health food store or gourmet grocer, or order them online. If you don’t have a spiralizer, you can cut the apple into matchsticks or grate it using the coarse holes of a box grater instead.
- 1/2 cup (4 fl. oz./125 ml) unsweetened almond milk
- 2 Tbs. chia seeds
- 1/4 cup (1 oz./30 g) sprouted rolled oats
- 2 Tbs. chopped toasted pecans
- 1 Tbs. coconut butter, melted
- 1/2 tsp. ground cinnamon
- 1/4 tsp. vanilla extract
- 1/4 tsp. baking powder
- A pinch of nutmeg
- 1/2 apple, peeled, cored, and cut using the shredder blade of a spiralizer
1. Preheat an oven or toaster oven to 350°F (180°C).
2. In a bowl, stir together the almond milk and chia seeds. Let sit for 5 minutes.
3. Add the oats, pecans, coconut butter, cinnamon, vanilla, baking powder and nut to the bowl with the almond milk mixture and stir to combine.
4. Transfer the oat mixture to a small baking dish or an individual ovenproof bowl and top with the apples. Bake until the almond milk is absorbed into the oat the mixture is hot throughout, 25 minutes. Serve hot. Serves 1.
When you want a smoothie that will help you power through a busy morning, try this nutrition-packed version. To be prepared for an on-the-go meal any morning of the week, keep a bag of frozen blueberries, a hunk of fresh ginger and steamed cauliflower in your freezer. To streamline the process, you can buy frozen cauliflower, steam it according to the package instructions, then return the cooked cauliflower to the freezer so you always have it on hand.
- 1 cup (8 fl. oz./250 ml) unsweetened almond milk
- 1/2 cup (2 oz./60 g) frozen blueberries
- 1/2 cup frozen cauliflower, steamed according to the package instructions
- 2 Tbs. almond butter
- Handful of fresh spinach leaves
- 1/2-inch (12-mm) piece of frozen fresh ginger, peeled
- 1 Tbs. unsweetened coconut flakes
- 1 scoop vanilla protein powder (optional)
1. Add all of the ingredients to high-powered blender in the order listed and blend until smooth, about 1 minute. Serves 1.
Recipes by Rachael DeVaux, registered dietician and founder of Rachael’s Good Eats