We’ve all heard it said many times but the old adage about breakfast being the most important meal of the day is true. Studies repeatedly show that having breakfast helps maintain a healthy weight. A high-quality breakfast provides energy, important nutrients, protein and fiber – all of which help to increase our mood as well as concentration levels. But with our busy schedules, it can also feel like it’s one of the hardest to fit in. Breakfast can sometimes be the meal where we tend to eat processed or sugary foods and occasionally just skip it altogether. We all have busy mornings so today I thought I’d share my go to breakfast for eating on the run. This is quick and easy and provides what you need to get your body moving. Most importantly, it fills you up – sustaining you and giving you the focus you need to get you through the morning. If I’m really hungry (which I usually am), I’ll also add a hard-boiled egg and some walnuts to the plate for some easy to eat, finger foods.
I already know what you are thinking. Butter, avocados and nuts are all high fat foods! Yes, yes they are. While doctors have warned us for years to eat a low-fat diet, it’s really more important to be aware of the type of fats you’re eating. Good fats (like those found in Avocados) are very important and should be an essential part of your diet. Avocados are actually a nutritional powerhouse and very good for your heart. We’ve been bashing butter for years but eating moderate amounts of butter produced from grass-fed animals – those that eat a diet of leafy greens everyday –is completely okay and provides your body with health supporting vitamins and minerals. Turmeric is ancient spice that’s shown to support your liver and it’s a natural anti-inflammatory agent. It’s so good for you that I try to incorporate it into my diet on a regular basis. This is a quick and easy breakfast recipe that’s guaranteed to fill your body with vitamins and minerals it needs to get going. It’s so simple it’s really hard to call it a recipe but it’s delicious and you can feel good about eating it so I wanted to share it with you.
Smashed Avocado Muffin with Turmeric Butter
½ of an Avocado
1-2 tsps of Turmeric Butter (recipe below)
1 Sprouted Whole Grain English muffin, split
Salt and Pepper to taste
Directions: Toast the muffin, smear with a little butter and smash a bit of the avocado on each half of the muffin then top with a few sprinkles of salt and pepper.
Note: Avocados like some other fruits contain enzymes that when exposed to air turn the fruit brown. To avoid this, I use half an avocado and leave the pit in the half that I don’t use. Then I wrap it tightly with plastic wrap and place it in the fridge. You could also rub a little lemon juice on top for extra protection if you’d like.
½ stick of butter, softenend
1 tsp turmeric
Combine butter and turmeric well and store in refrigerator.
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Tammy Batcha is a life-long resident of the Shenandoah Valley. A long-time commuter, she seeks to reconnect to her community. A board certified, health and wellness coach, she continues to study integrative nutritional theory while guiding others on a path to wellness.