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eathealthylivefree · 6 years ago

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100+ Healthy Holiday Breakfast and Brunch Recipes

Bookmark (or PIN) this collection of 100+ Healthy Holiday Breakfast and Brunch Recipes and refer to it often.

One of our Christmas morning traditions is to prepare a big brunch. We open presents really late – tortuous for the kids, but it teaches they a little self-control. Another tradition is to have each of the kids choose a Bible verse and read it aloud to everyone. After we take some family pictures, everyone rips into their presents. We’ve been doing this since our kids were young, and even now that they’re much older, my boys and their cousins still squeeze onto the same sofa in our living room and read their Bible versus. It’s so cute. I know this won’t last much longer, so I savor every moment.

Hearty brunches are perfect for entertaining family over the holidays. Everyone gets to sleep in a little more and the host and hostess can get away with making one meal instead of two. With all the holiday indulging, I thought you might appreciate a collection of Healthy Holiday Breakfast and Brunch Recipes.

Pictured top to bottom, left to right: Chocolate Banana Marbled Muffins, Eggplant Pepper Mushroom Turkey Sausage Hash, Smashed Avocado Miso Toast with Poached Egg and Furikake, Blueberry Banana Yogurt Smoothie, Breakfast Coconut Quinoa with Fresh Fruit, Chocolate Oatmeal Pancakes, Veggie Quiche Cups (The Kitchen is My Playground), Mini Frittatas with Ham and Cheese, Fruit Quinoa Salad with Citrus Poppy Seed Dressing (Krafted Koch), Garlic Fried Brown Rice with Filipino Garlic Turkey Sausage and Poached Eggs, Breakfast Burrito (Spoonful of Flavor), Chocolate Peanut Butter Cinnamon Rolls, Food Faith Fitness, Cinnamon Sugar Banana Pecan Bread (Running To The Kitchen), Breakfast Stuffed Arepas with Crispy Pancetta, Egg, Avocado and Tomato, Red Potato Bell Pepper and Spinach Breakfast Hash (Neighbor Food), Brazilian Acai Breakfast Bowl

To make it easier to plan your menu, I’ve divided this enormous list of recipes into several categories:

Fruit/Granola/Parfaits/Smoothies Muffins/Quickbreads/Coffeecakes/Scones/Rolls

Pancakes/Waffles/French Toast

Oatmeal/Porridge/Whole Grains

Hashes

Eggs

Frittatas/Quiches/Breakfast Casseroles

Breakfasts with an International Twist

Pick and choose your favorites from one or more of these categories and you’ll have a hearty brunch spread for your family and guests that everyone will appreciate.

Fruit, Granola, Parfaits and Smoothies

Pictured top to bottom, left to right: Fruit Quinoa Salad with Citrus Poppy Seed Dressing (Krafted Koch), Creamy Chia Seed Greek Yogurt Pudding with Raspberry Puree, Quinoa Coconut Walnut Crunch Yogurt Fruit Parfait, Blueberry Banana Yogurt Smoothie

Fresh Citrus Fruit Salad

Fresh Fruit with Honey Yogurt Dressing, The Lemon Bowl

Hearty Fruit and Nut Salad with Greek Yogurt Dressing, Two Healthy Kitchens

Waldorf Fruit Salad, Cupcakes and Kale Chips

Fruit Quinoa Salad with Citrus Poppy Seed Dressing, Krafted Koch

Apple Butternut Crumble, Popular Paleo

Strawberry Bruschetta, Wine Lady Cooks

Berry Yogurt Granola Parfait (top with Quinoa Coconut Walnut Crunch instead of granola for something new and different)

Leftover Cranberry Sauce Parfaits, The Law Student’s Wife

Creamy Chia Seed Greek Yogurt Pudding with Raspberry Puree

Roasted Fig Greek Yogurt Sorghum Parfait (stew dried figs in apple cider instead of using fresh figs)

Blueberry Banana Yogurt Smoothie

Mango Coconut Mint Smoothie

Blueberry Pomegranate Smoothie, Two Peas and Their Pod

Easy Chocolate Breakfast “Mousse”

Muffins, Quick Breads, Cofffee Cakes, Scones and Rolls

Pictured top to bottom, left to right: Chocolate Banana Marbled Muffins (GF), Cinnamon Sugar Banana Pecan Bread (Running To The Kitchen), Chocolate Peanut Butter Cinnamon Rolls, Food Faith Fitness, Cranberry Crumb Coffee Cake (Amy’s Healthy Baking)

Apple Buttermilk Spelt Coffee Cake

Spiced Pumpkin Spelt Oat Bread

Marbled Chocolate Chip Banana Quick Bread (GF)

Banana Chocolate Chip Oat Flaxseed Almond Muffins (GF)

Chocolate Banana Marbled Muffins (GF)

Chocolate Oatmeal Banana Muffins (GF)

Triple Chocolate Banana Muffins (GF)

Whole Grain Banana Chocolate Chip Muffins

Whole Grain Pumpkin Streusel Muffins

Carrot Pineapple Muffins (GF, vegan)

Whole Wheat Banana Muffins, Two Peas and Their Pod

Tropical Mango Muffins (GF), Snappy Gourmet

Chai Latte Muffins with Vanilla Drizzle, Amy’s Healthy Baking

Pumpkin Spice Banana Bread (GF)

Whole Wheat Banana Pecan Cranberry Quick Bread

Cranberry Banana Bread, Nosh and Nourish

Cinnamon Sugar Banana Pecan Bread, Running To The Kitchen

Pumpkin Coffee Cake (GF)

Cranberry Crumb Coffee Cake, Amy’s Healthy Baking

Slow Cooker Pumpkin Streusel Coffee Cake, Amy’s Healthy Baking

Pumpkin Spice Donuts (GF, vegan)

Orange Cranberry Scones (GF), The Healthy Maven

Wild Blueberry Orange Scones, Running To The Kitchen

Gingerbread Scones with Maple Drizzle, Amy’s Healthy Baking

Chocolate Peanut Butter Cinnamon Rolls, Food Faith Fitness

Gingerbread Cinnamon Rolls with Cinnamon Cream Cheese Frosting, The Law Student’s Wife

Homemade Pumpkin Monkey Bread, The Law Student’s Wife

Pancakes, Waffles and French Toast

Pictured top to bottom, left to right: Whole Wheat Pumpkin Waffles (The Lemon Bowl), Strawberry Banana French Toast Casserole, Chocolate Oatmeal Pancakes, Whole Wheat Pancakes with Apple Crisp Topping (Food Faith Fitness)

Pumpkin Orange Cranberry French Toast Muffin Cups

Pumpkin Spice Oat Chocolate Chip Pancakes (GF)

Pumpkin Spice Pancakes (GF)

Chocolate Oatmeal Pancakes (GF)

Oatmeal Almond Pancakes with Mango Banana Topping (GF)

Quinoa Almond Pancakes (GF)

Fluffy Pancakes (GF, vegan)

Muesli Pancakes (GF)

Sweet Potato Pecan Pancakes (GF), The Healthy Maven

Whole Wheat Pancakes with Apple Crisp Topping, Food Faith Fitness

Ricotta Pancakes, Food Faith Fitness

Butternut Squash Pancakes (GF), The Roasted Root

Whole Wheat Blender Pancakes, Taste and Tell

Paleo Cashew Pancakes, Everyday Maven

Whole Wheat Pumpkin Waffles, The Lemon Bowl

Mom’s Best Whole Wheat Waffles, Two Healthy Kitchens

The Best Waffle Recipe with Strawberries and Cream Sauce, Food Faith Fitness

Strawberry Banana French Toast Casserole (GF)

Almond Crusted Stuffed French Toast (GF)

Overnight Mixed Berry French Toast, Lauren Kelly Nutrition

Oatmeal, Porridge and other Whole Grain Breakfast Recipes

Pictured top to bottom, left to right: Breakfast Coconut Quinoa with Fresh Fruit, Banana Bread Baked Oatmeal (The Roasted Root), Apple Cinnamon Oatmeal (Spoonful of Flavor), Quinoa Banana Chocolate Chip Breakfast Bake

20 Healthy Overnight Oatmeal Recipes

Breakfast Coconut Quinoa with Fresh Fruit

Apple Cinnamon Oatmeal

Creamy Amaranth Porridge

Chai Spiced Quinoa Porridge

Steel Cut Oatmeal with Blueberry Compote

10 Minute Apple Pie Oatmeal, Two Healthy Kitchens

10 Minute Pumpkin Pie Oatmeal, Two Healthy Kitchens

Banana Bread Baked Oatmeal, The Roasted Root

Overnight Pumpkin Oats, Tasting Page

Apple Cinnamon Oatmeal, Spoonful of Flavor

Warm Red Quinoa with Fresh Berries and Toasted Pecans

Quinoa Banana Chocolate Chip Breakfast Bake

Spinach & Quinoa Cake with Avocado Curry Sauce, The Pig & Quill

Breakfast Quinoa Bowl, Tasting Page

Hashes

Pictured top to bottom, left to right: Eggplant Pepper Mushroom Turkey Sausage Hash, Butternut Squash Hash with Apples, Sausage and Kale (The Roasted Root), Hash Brown Cauliflower and Potatoes, Red Potato Bell Pepper and Spinach Breakfast Hash (Neighbor Food)

Ham Mashed Potato Breakfast Cups

Hash Brown Cauliflower and Potatoes

Eggplant Pepper Mushroom Turkey Sausage Hash

Roasted Beet Sweet Potato Hash

Red Potato Bell Pepper and Spinach Breakfast Hash, Neighbor Food

Butternut Squash Hash with Apples, Sausage and Kale, The Roasted Root

Gouda Cauliflower Pancake, Tasting Page

Sweet Potato Hash with Baked Eggs, Cookin’ Canuck

Eggs

Pictured top to bottom, left to right: Breakfast Burrito (Spoonful of Flavor), Easy Spicy Shakshuka (Neighbor Food), Maple Walnut Scotch Eggs (Popular Paleo), Creamy Eggs with Garlicky Greens, Avocado & Chili Oil (The Pig & Quill)

Egg Potato Bites

Broccoli Red Pepper Egg Bites

Smashed Avocado Toast with Egg and Smoked Salmon

Fluffy Broccoli and Cheese Omelet

Mexican Baked Eggs with Black Beans, Tomatoes, Green Chiles and Cilantro, Kalyn’s Kitchen

Eggs in Sweet Potato Apple Nests, Tasting Page

Breakfast Burrito, Spoonful of Flavor

Goat Cheese Pesto Veggie Scramble, Krafted Koch

Creamy Eggs with Garlicky Greens, Avocado & Chili Oil, The Pig & Quill

Egg and Vegetable Terrine, The Domestic Front

Maple Walnut Scotch Eggs, Popular Paleo

Easy Spicy Shakshuka, Neighbor Food

Eggs in Purgatory, Taste and Tell

Make-Ahead Caprese Baked Eggs, Cookin’ Canuck

Frittatas, Quiches and Breakfast Casseroles

Pictured top to bottom, left to right: Healthy Bacon Egg Potato Breakfast Casserole, Veggie Quiche Cups (The Kitchen is My Playground), Sweet Potato Goat Cheese Quiche (The Law Student’s Wife), Mini Frittatas with Ham and Cheese

Breakfast Shrimp Egg White Muffin Cups

Roasted Broccoli Red Bell Pepper Pancetta Breakfast Casserole

Breakfast Shrimp Egg White Muffin Cups

Mini Crustless Asparagus Pepper Ham Quiche

Vegetable Frittata with Corn and Asparagus

Mini Frittatas with Ham and Cheese

Asian Fusion Frittata

Roasted Asparagus and Goat Cheese Frittata, The Lemon Bowl

Spinach Tomato Feta Frittata, Cupcakes and Kale Chips

Mushroom and Goat Cheese Mini Frittatas, The Healthy Maven

Crustless Sausage Spinach Mushroom Quiche

Veggie Quiche Cups, The Kitchen is My Playground

BLT Crustless Quiche, Nosh and Nourish

Asparagus Bacon Feta Crustless Quiche, Lauren Kelly Nutrition

Sweet Potato Goat Cheese Quiche, The Law Student’s Wife

Paleo Quiche with Chorizo and Spinach, Everyday Maven

Skinny Southwestern Crustless Quiche, Cookin’ Canuck

Healthy Bacon Egg Potato Breakfast Casserole

Power Greens Breakfast Casserole with Feta and Mozzarella, Kalyn’s Kitchen

Broccoli, Mushroom, Egg and Cheese Breakfast Casserole, The Perfect Pantry

Egg and Sausage Breakfast Casserole, Yummy Healthy Easy

Roasted Sweet Potato Turkey Sausage Breakfast Casserole , Farm Fresh Feasts

Paleo Breakfast Casserole with Broccoli Rabe, Chicken Sausage and Shallots, Everyday Maven

Sausage and Mushroom Overnight Breakfast Strata, Wine and Glue

Breakfast with an International Twist

Pictured top to bottom, left to right: Smashed Avocado Miso Toast with Poached Egg and Furikake, Breakfast Stuffed Arepas with Crispy Pancetta, Egg, Avocado and Tomato, Brazilian Acai Breakfast Bowl, Garlic Fried Brown Rice with Filipino Garlic Turkey Sausage and Poached Eggs

Smashed Avocado Miso Toast with Poached Egg and Furikake

Breakfast Bruschetta with Tomatoes and Avocado

Roasted Asparagus with Poached Egg and Miso Butter Sauce

Garlic Fried Brown Rice with Filipino Garlic Turkey Sausage and Poached Eggs

Brazilian Acai Breakfast Bowl

Breakfast Kale and Quinoa “Fried Rice”

Burmese Fried Rice served with Poached Egg and Hot Sauce

Healthy Refried Bean Breakfast Bowl with Poached Egg, Avocado and Salsa

Breakfast Arepas stuffed with Crispy Pancetta, Egg, Avocado, Tomato

Huevos Rancheros Breakfast Tacos

The post 100+ Healthy Holiday Breakfast and Brunch Recipes appeared first on Jeanette's Healthy Living.

from Jeanette's Healthy Living http://bit.ly/2QKDbUg

#Jeanette's Healthy Living

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rodrigohyde · 7 years ago

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Yes, you can get ripped without eating meat. Here’s how.

There’s this nasty rumor that’s been going around for years. Maybe you’ve heard it, or maybe you’ve even spouted it yourself: There’s no way a guy’s going to get enough protein from a vegan diet to build the kind of ultra-ripped body you’re aiming for.

Hm. Tell that to NFL pro Griff Whalen, NBA guard JJ Reddick, or Nike trainer Joe Holder—all of whom are vegan and seriously jacked.

“You can absolutely be a vegan power athlete, be a vegan and build muscle,” says Nanci Guest, R.D., C.S.C.S., a Toronto-based sports nutritionist who works with vegan Olympic sprinters and vegan professional UFC fighters.

[RELATED1]

While it’s certainly easier to load up on protein when it comes from animals, your muscles don’t actually reward the seemingly superior source. A study earlier this year in the American Journal of Clinical Nutrition found it didn't matter whether protein intake was from animals or plants—as long as men and women were getting at least the recommended daily allowance (that's 0.8g/kg of bodyweight), carnivores and omnivores had roughly the same muscle mass and strength.

Of course, switching over to veganism is totally different from trying a new diet like Paleo or high-fat, low-carb. But once you learn the basics, it’s actually really, really easy. So if you’ve been thinking about ditching meat—for animal advocacy, environmental impact, or maybe just because you watched What the Health and haven’t been able to look at chicken since—we’re serving up everything you need to know.

The basics of gaining muscle while vegan

Your basic dietary tenets still apply:

Eat protein after a workout.

Eat fewer carbs late at night.

Eat a balance of fat, protein, and carbs at every meal.

The primary difference:

Eating only plants is totally different for your digestive system. Not all your calories will be getting digested in the same way.

You’ll need to eat more in one sitting.

You’ll get hungry more often.

[RELATED2]

In essence, all the ways you needed to control your intake before will have to change. The most important thing is eating enough to fuel those HIIT workouts to shed body fat. And as long as you’re hitting your protein goals, you’ll have no problem being an ultra-ripped vegan.

Here’s a guidebook on how you can give up all meat, poultry, fish, and dairy��pretty much every source of protein you probably eat right now—and still get totally ripped.

Ease into veganism

If you’ve gotten on board with going V, chances are you want to dive right in. But Guest actually advises against going cold tofurkey.

She has two really good reasons: First, a lot of people experience bloating and gas when they first switch over. “If you’ve been eating a super high-protein diet and not all that much fiber, your gut bacteria is pretty brutal,” she explains. Suddenly eating so many more vegetables, whole grains, and legumes is radically different on your system. Over time, your stomach will build up its stores of good bacteria, but in the interim, the bloating can be enough to freak out any body-conscious dude—potentially to the point of retreating back to the safer chicken-and-yogurt way of eating.

The second reason: Nixing animal products all in one go implies a vastly different way of grocery shopping, cooking, snacking, and eating out. Until you learn your go-to meals, it’s going to be more mentally exhausting to eat than normal—especially if you’re super-busy and can’t devote a ton of time to finding non-dairy grab-and-go snacks. Just like with any diet, that mental exhaustion increases your risk of giving up.

Guest suggests you start by cutting out any animal flesh—that’s beef, chicken, fish, pork—but keep in eggs and yogurt over about four to six weeks before you go full vegan.

Give soy a chance

Giving up chicken, meat, fish, milk, cheese, eggs, whey, and casein means you’re definitely adding in soy (among other proteins). But if you still equate eating soy with growing man boobs, you need to get with the 2017 science. “As much as people want to say there’s an issue with soy, the science says it’s just fine,” Guest says. “There is some research showing the testosterone spike you get from a workout is slightly blunted when you consume soy post-workout compared to other proteins, but testosterone has no bearing on muscle protein synthesis or how much strength gains you’ll get, and it doesn’t affect your other testosterone levels.”

Can switching to a soy protein powder help you hulk out like the whey, casein, or egg white kind can? We won’t argue that whey is the golden child of protein powders. That’s largely because it’s higher in a key muscle-building amino acid called leucine compared to all other plant- or dairy-based proteins. With less leucine, you have less muscle protein synthesis, or so goes the theory.

[RELATED3]

But there’s actually a ton of research to support plant proteins’ ability to build just as much bulk as dairy varieties, namely soy and brown rice. And even if there is an advantage to whey, “That extra bit of leucine will make maybe 1% difference in building muscle,” Guest says.

Alternatively, here’s another easy fix: Add a leucine supplement to your soy shake, Guest suggests. A 2015 study in The Journal of Nutrition confirms that a leucine supp. will help offset any lack of muscle protein synthesis that might otherwise come with the plant protein. (Check that your powder doesn’t already have leucine added to the formula.)

Learn your plant proteins

“Protein is absolutely important for fitness and building muscle no matter if you are keto, paleo, raw, vegan, or something between,” says Matt Ruscigno, R.D., co-author of the No Meat Athlete and Chief Nutrition Officer at Nutrinic, a nutrition counseling center in Pasadena, CA. “Getting 20g of protein at each meal is actually very easy to do when beans and whole grains are part of your eating habits.”

Your heaviest hitters are now soy milk, tempeh, seitan, tofu, edamame, black beans, chickpeas, lentils, and vegan meats. Yes, you’ll certainly bite into a few terrible soy dogs and veggie burgers before finding brands that actually taste good—but hey, the same could be said for all the whey powders you sipped before finding the one brand that doesn’t taste like chalk.

Insider tip: We highly recommend checking out the Beyond Meat product line (sold at Whole Foods, among other stores), particularly the Beyond Burger, which everyone from Ruscigno to the 76ers’ Reddick recommends thanks to its high protein count and texture that’s as close to meat as you’ll get from plants.

A lot of high-protein veggie options (tempeh, tofu, edamame, and most vegan meats) are soy. Try to cap yourself at three servings of soy a day, advises Guest. That’s not because more soy is necessarily bad, but because you should be getting your protein from a variety of sources, she explains. “We all know variety is important, but it’s especially so in plant foods since they offer such a variety of phytochemicals. The more phytochemicals, the more your hard-training body is getting what it needs.”

[RELATED4]

That really won’t be a problem. “With plant foods, the numbers are lower, but they add up quick because there's protein in everything,” Ruscigno says. Here are a bunch of vegan protein sources with 4–8g of protein per serving:

Oatmeal

hemp seeds

chia seeds

nuts like walnuts and almonds

nut butters

seeds like sunflower or pumpkin

hummus

tahini

nutritional yeast

broccoli

quinoa

amaranth

kamut

wild rice

Even leafy greens—which every athlete should be eating because of their ability to increase nitric oxide, which helps deliver oxygen to the muscles—contain protein, Ruscigno points out. And while 4–8g might sound low, remember that you likely won’t be eating any of these items on their own. Plus, that’s right around the protein of one egg.

Oh, and if you’ve heard you need to pair plant proteins to ensure a complete amino acid profile, you can forget that advice. That idea is outdated and misleading, both nutritionists agree. Your muscles pull from a collective pool, not one individual meal, so as long as you’re eating a variety of protein sources throughout the day, you’re good.

Adjust your macros to account for more clean carbs

Chances are your meat-eating macro breakdown was either 30% protein, 30% fat, 40% carbs or 30% protein, 50% fat, 20% carbs. But on a muscle-building vegan diet, your new breakdown will land closer to 20% protein, 30% fat, and 50% carbs.

Wait—50% carbs?!

Don’t freak out.

“When you switch over, your macros will have to change somewhat because plant-protein sources are inherently lower-fat and higher-carb,” Guest says. “Tofu, soy milk, any protein powders—all can be low-carb or zero-carb. But most pulses, like beans, lentils, or dried peas, are between 15-30g of protein per cup. That’s the same as beef, chicken, or fish, but they come with more carbs.”

Otherwise, the same eating rules apply—every meal should have a balance of fat, protein, and carbs; pre-workout snacks should be a hit of carbs without too much fiber or fat; post-workout fuel should be a mix of protein and carbs.

[RELATED5]

Learn to love carbs

If 50% carbs scares you, keep in mind you’re (hopefully) spending those grams on way healthier sources than the crap you ate before. “Inherently, your carbs are all coming from fruits, vegetables, whole grains, beans,” Guest says. “There’s no room in a healthy, muscle-building, athletic diet for refined bread and cookies anyway.”

Obviously you know refined junk was never on the “OK” omnivore list, but if you’re cutting out eggs and butter, suddenly the small cheats that quickly fill your 20% bucket—a small piece of birthday cake, a few bites of croissant—aren’t even options anymore.

Plus, fiber and starch are part of the carb count, so the grams on the label aren’t necessarily how many grams your body is actually getting, Ruscigno says. “Fiber isn't 'zero' calories, but it's definitely not the four calories per gram that other carbs are—which is why vegetarians and vegans weigh less, according to ongoing study cohorts with hundreds of thousands of people.”

Up your supps

You’ll score way more micronutrients with the overload of fruits and vegetables, but there are still a few vitamins and minerals you can only get when you eat meat. A 2016 study review by Mayo Clinic physicians found vegans are most often deficient in vitamin B12, iron, calcium, vitamin D, protein, and omega-3 fatty acids. Meanwhile, research in Clinical Nutrition found among vegans who weren’t supplementing with DHA and EPA—two nutrients crucial for brain health—about 60% had low levels of DHA and about 27% had very low levels of DHA, numbers akin to those who have brain shrinkage with aging.

So: Definitely pop B12 and DHA/EPA every day. And add 5g of creatine to your post-workout shake if you don't already: A recent study review found that creatine can significantly improve the performance and recovery in vegetarian athletes, since the nutrient is mainly found in beef and fish.

Eat way more often

It's totally normal to be hungry more often and to need snacks when you follow a vegan diet, Ruscigno says. “When switching to plants, you are eating a larger volume of food but fewer calories, so it's important to make sure you’re eating more, and eating more often.”

Listen to your body rather than your daily count. “I tell people to eat if they are hungry, even if they are trying to lose weight. That's the benefit of eating plant-based: You can eat more food and feel full while also having a calorie deficit,” he adds.

But if you’re hungry right after eating, it’s a sign that you need to add more volume and/or more fat and protein, he adds. Start adding nut butter to your fruits, or bean spreads to your raw vegetables. Instead of just plain ol’ oatmeal, make it with soy milk, frozen blueberries, walnuts, and/or chia seeds. The small additions really go a long way when you’re vegan, he adds.

[RELATED6]

Commit the time to learn new “anchor” foods

“When you decide to get serious about your training, it takes planning and effort, and nutrition is part of that program. Being vegan requires meal planning and cooking, but that’s true of healthy eating whether it includes meat or not,” Guest points out.

The good news: It’s way, way easier to be vegan in 2017 than ever before. Go to Whole Foods or your local health grocer and check out what pre-made vegan options are available to give you an idea for meal prep. Develop a few go-to foods for breakfast, lunch, and dinner (we’d suggest just straight copying what these seven elite vegan athletes eat to get (and stay) ultra-jacked).

Most important, keep snacks on hand. “If you’re a busy athlete, snacks can be the hardest since most of the easiest grab-and-go foods are dairy-based, like Greek yogurt or string cheese,” Guest points out. “Drinking two cups of soy milk can deliver about the same amount of protein to hold you over.” We’d also suggest stocking up on vegan bars like GoMacro, CLIF Builder's, and PROBAR to keep hangry from happening.

Keep it simple

“I encourage new vegans and athletes to keep it simple by thinking of meals like this: grain, bean, vegetables, sauce,” Ruscigno says. Think: Brown rice, black beans, salsa, avocado, fajita vegetables; quinoa, chickpeas, kale, pesto; wild rice, falafel, hummus, roasted cauliflower, and tahini dressing. “It's a good strategy because it's easy. I find people overthink how their meals have to look or they follow complicated recipes.” Then you adjust your ratios based on your macros, adding more legumes or less grains, and controlling the calories with the sauce or dressing.

Chew your food twice as long

OK, it doesn’t actually have to be double the count—but eating slower and chewing your food is one of the best ways to reduce bloating, according to Ruscigno. “Eating slower is a tough habit for people to acquire, but not chewing beans all the way is one of the leading causes of the quintessential discomfort.” Alternatively (or additionally), eat more mush: Making hummus or refried beans is a way to get your protein without risking bloating or GI distress from beans since they’re already somewhat broken down, he adds.

Stop obsessing

“I encourage my athletes to not obsess over the numbers—calories, macros—and instead just be sure to fuel their workouts,” Ruscigno says. “We need to be eating enough to fuel the workouts to build the muscle to be lean.”

Guest agrees that too many guys get hyperfocused on protein: “To build muscle, you need adequate protein, but the most important factor in gaining mass is eating enough energy, or calories. I’ve looked at probably 200 diets of meat-eating men who want to gain mass, and they’re almost always consuming around three times the protein they need, half as many carbs, and not enough calories.”

[RELATED7]

Vegan

from Men's Fitness http://www.mensfitness.com/nutrition/what-to-eat/yes-you-can-get-ripped-without-eating-meat-heres-how

#Men's Fitness

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eathealthylivefree · 7 years ago

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100+ Healthy Holiday Breakfast and Brunch Recipes

Bookmark (or PIN) this collection of 100+ Healthy Holiday Breakfast and Brunch Recipes and refer to it often.

(Updated to include more recipes for the holiday season)

To make it easier to plan your menu, I’ve divided this enormous list of recipes into several categories:

Fruit/Granola/Parfaits/Smoothies Muffins/Quickbreads/Coffeecakes/Scones/Rolls

Pancakes/Waffles/French Toast

Oatmeal/Porridge/Whole Grains

Hashes

Eggs

Frittatas/Quiches/Breakfast Casseroles

Breakfasts with an International Twist

Pick and choose your favorites from one or more of these categories and you’ll have a hearty brunch spread for your family and guests that everyone will appreciate.

Fruit, Granola, Parfaits and Smoothies

Fresh Citrus Fruit Salad

Fresh Fruit with Honey Yogurt Dressing, The Lemon Bowl

Hearty Fruit and Nut Salad with Greek Yogurt Dressing, Two Healthy Kitchens

Waldorf Fruit Salad, Cupcakes and Kale Chips

Fruit Quinoa Salad with Citrus Poppy Seed Dressing, Krafted Koch

Apple Butternut Crumble, Popular Paleo

Strawberry Bruschetta, Wine Lady Cooks

Berry Yogurt Granola Parfait (top with Quinoa Coconut Walnut Crunch instead of granola for something new and different)

Leftover Cranberry Sauce Parfaits, The Law Student’s Wife

Creamy Chia Seed Greek Yogurt Pudding with Raspberry Puree

Roasted Fig Greek Yogurt Sorghum Parfait (stew dried figs in apple cider instead of using fresh figs)

Blueberry Banana Yogurt Smoothie

Mango Coconut Mint Smoothie

Blueberry Pomegranate Smoothie, Two Peas and Their Pod

Easy Chocolate Breakfast “Mousse”

Muffins, Quick Breads, Cofffee Cakes, Scones and Rolls

Apple Buttermilk Spelt Coffee Cake

Spiced Pumpkin Spelt Oat Bread

Marbled Chocolate Chip Banana Quick Bread (GF)

Banana Chocolate Chip Oat Flaxseed Almond Muffins (GF)

Chocolate Banana Marbled Muffins (GF)

Chocolate Oatmeal Banana Muffins (GF)

Triple Chocolate Banana Muffins (GF)

Whole Grain Banana Chocolate Chip Muffins

Whole Grain Pumpkin Streusel Muffins

Carrot Pineapple Muffins (GF, vegan)

Whole Wheat Banana Muffins, Two Peas and Their Pod

Tropical Mango Muffins (GF), Snappy Gourmet

Chai Latte Muffins with Vanilla Drizzle, Amy’s Healthy Baking

Pumpkin Spice Banana Bread (GF)

Whole Wheat Banana Pecan Cranberry Quick Bread

Cranberry Banana Bread, Nosh and Nourish

Cinnamon Sugar Banana Pecan Bread, Running To The Kitchen

Pumpkin Coffee Cake (GF)

Cranberry Crumb Coffee Cake, Amy’s Healthy Baking

Slow Cooker Pumpkin Streusel Coffee Cake, Amy’s Healthy Baking

Pumpkin Spice Donuts (GF, vegan)

Orange Cranberry Scones (GF), The Healthy Maven

Wild Blueberry Orange Scones, Running To The Kitchen

Gingerbread Scones with Maple Drizzle, Amy’s Healthy Baking

Chocolate Peanut Butter Cinnamon Rolls, Food Faith Fitness

Gingerbread Cinnamon Rolls with Cinnamon Cream Cheese Frosting, The Law Student’s Wife

Homemade Pumpkin Monkey Bread, The Law Student’s Wife

Pancakes, Waffles and French Toast

Pumpkin Orange Cranberry French Toast Muffin Cups

Pumpkin Spice Oat Chocolate Chip Pancakes (GF)

Pumpkin Spice Pancakes (GF)

Chocolate Oatmeal Pancakes (GF)

Oatmeal Almond Pancakes with Mango Banana Topping (GF)

Quinoa Almond Pancakes (GF)

Fluffy Pancakes (GF, vegan)

Muesli Pancakes (GF)

Sweet Potato Pecan Pancakes (GF), The Healthy Maven

Whole Wheat Pancakes with Apple Crisp Topping, Food Faith Fitness

Ricotta Pancakes, Food Faith Fitness

Butternut Squash Pancakes (GF), The Roasted Root

Whole Wheat Blender Pancakes, Taste and Tell

Paleo Cashew Pancakes, Everyday Maven

Whole Wheat Pumpkin Waffles, The Lemon Bowl

Mom’s Best Whole Wheat Waffles, Two Healthy Kitchens

The Best Waffle Recipe with Strawberries and Cream Sauce, Food Faith Fitness

Strawberry Banana French Toast Casserole (GF)

Almond Crusted Stuffed French Toast (GF)

Overnight Mixed Berry French Toast, Lauren Kelly Nutrition

Oatmeal, Porridge and other Whole Grain Breakfast Recipes

20 Healthy Overnight Oatmeal Recipes

Breakfast Coconut Quinoa with Fresh Fruit

Apple Cinnamon Oatmeal

Creamy Amaranth Porridge

Chai Spiced Quinoa Porridge

Steel Cut Oatmeal with Blueberry Compote

10 Minute Apple Pie Oatmeal, Two Healthy Kitchens

10 Minute Pumpkin Pie Oatmeal, Two Healthy Kitchens

Banana Bread Baked Oatmeal, The Roasted Root

Overnight Pumpkin Oats, Tasting Page

Apple Cinnamon Oatmeal, Spoonful of Flavor

Warm Red Quinoa with Fresh Berries and Toasted Pecans

Quinoa Banana Chocolate Chip Breakfast Bake

Spinach & Quinoa Cake with Avocado Curry Sauce, The Pig & Quill

Breakfast Quinoa Bowl, Tasting Page

Hashes

Ham Mashed Potato Breakfast Cups

Hash Brown Cauliflower and Potatoes

Eggplant Pepper Mushroom Turkey Sausage Hash

Roasted Beet Sweet Potato Hash

Red Potato Bell Pepper and Spinach Breakfast Hash, Neighbor Food

Butternut Squash Hash with Apples, Sausage and Kale, The Roasted Root

Gouda Cauliflower Pancake, Tasting Page

Sweet Potato Hash with Baked Eggs, Cookin’ Canuck

Eggs

Smashed Avocado Toast with Egg and Smoked Salmon

Fluffy Broccoli and Cheese Omelet

Mexican Baked Eggs with Black Beans, Tomatoes, Green Chiles and Cilantro, Kalyn’s Kitchen

Eggs in Sweet Potato Apple Nests, Tasting Page

Breakfast Burrito, Spoonful of Flavor

Goat Cheese Pesto Veggie Scramble, Krafted Koch

Creamy Eggs with Garlicky Greens, Avocado & Chili Oil, The Pig & Quill

Egg and Vegetable Terrine, The Domestic Front

Maple Walnut Scotch Eggs, Popular Paleo

Easy Spicy Shakshuka, Neighbor Food

Eggs in Purgatory, Taste and Tell

Make-Ahead Caprese Baked Eggs, Cookin’ Canuck

Frittatas, Quiches and Breakfast Casseroles

Breakfast Shrimp Egg White Muffin Cups

Roasted Broccoli Red Bell Pepper Pancetta Breakfast Casserole

Breakfast Shrimp Egg White Muffin Cups

Mini Crustless Asparagus Pepper Ham Quiche

Vegetable Frittata with Corn and Asparagus

Mini Frittatas with Ham and Cheese

Asian Fusion Frittata

Roasted Asparagus and Goat Cheese Frittata, The Lemon Bowl

Spinach Tomato Feta Frittata, Cupcakes and Kale Chips

Mushroom and Goat Cheese Mini Frittatas, The Healthy Maven

Crustless Sausage Spinach Mushroom Quiche

Veggie Quiche Cups, The Kitchen is My Playground

BLT Crustless Quiche, Nosh and Nourish

Asparagus Bacon Feta Crustless Quiche, Lauren Kelly Nutrition

Sweet Potato Goat Cheese Quiche, The Law Student’s Wife

Paleo Quiche with Chorizo and Spinach, Everyday Maven

Skinny Southwestern Crustless Quiche, Cookin’ Canuck

Healthy Bacon Egg Potato Breakfast Casserole

Power Greens Breakfast Casserole with Feta and Mozzarella, Kalyn’s Kitchen

Broccoli, Mushroom, Egg and Cheese Breakfast Casserole, The Perfect Pantry

Egg and Sausage Breakfast Casserole, Yummy Healthy Easy

Roasted Sweet Potato Turkey Sausage Breakfast Casserole , Farm Fresh Feasts

Paleo Breakfast Casserole with Broccoli Rabe, Chicken Sausage and Shallots, Everyday Maven

Sausage and Mushroom Overnight Breakfast Strata, Wine and Glue

Breakfast with an International Twist

Smashed Avocado Miso Toast with Poached Egg and Furikake

Breakfast Bruschetta with Tomatoes and Avocado

Roasted Asparagus with Poached Egg and Miso Butter Sauce

Garlic Fried Brown Rice with Filipino Garlic Turkey Sausage and Poached Eggs

Brazilian Acai Breakfast Bowl

Breakfast Kale and Quinoa “Fried Rice”

Burmese Fried Rice served with Poached Egg and Hot Sauce

Healthy Refried Bean Breakfast Bowl with Poached Egg, Avocado and Salsa

Breakfast Arepas stuffed with Crispy Pancetta, Egg, Avocado, Tomato

Huevos Rancheros Breakfast Tacos

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