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Nutrition By Mia

ABC Lowcountry Live: National Breakfast Month

September 19, 2018

Good Food Made Simple Breakfast Burritos & Egg White Patties, Wasa Gluten Free Crispbread Crackers, Comvita Manuka Honey, Northwest Cherries

We’ve all hear that breakfast is the most important meal of the day and there is some truth to that. Some studies suggest that kids perform better in school and adults are more likely to make healthier food choices throughout the day. So I brought some options for everyone.

A 1-2 minute breakfast for busy mornings

For busy mornings I shared the Good Food Made Simple breakfast burritos and egg white patties – pop these in the microwave for 1-2 minutes and they are ready to eat.Egg whites are a good source of high quality protein, which adds staying power to breakfast sandwiches and can help keep you full until lunchtime. All of their products are made with organic veggies, cage free eggs and simple ingredients – nothing artificial. You can find these at our local Publix and Harris Teeter.

Crunchy gluten-free canvas for fruit, veggies & healthy spreads

The  perfect crunchy canvas for fruits, vegetables and healthy spreads: Wasa’s NEW Gluten free crispbread crackers – they have the same delicious taste and texture of their other varieties while catering to those with Celiac and gluten-sensitivities. They come in original and the sesame sea salt varieties – all made from wholesome, simple ingredients – with no trans or saturated fats. You can find these on Amazon and at most major grocery stores locally.

A sweetener with benefits for your muffins, waffles & granolas


When it comes to sweetening your muffins and granolas Manuka honey is a nutritious substitute for refined sugar. The Comvita manuka honey is sourced from New Zealand where the manuka flower is native. It’s UMF certified which means that it contains the three unique chemical markers that make it real manuka honey. Unlike refined sugar, which is a pure carbohydrate, Manuka honey contains vitamins, minerals and antioxidants in addition to being a good energy source.

Meet your 2+ servings daily fruit at breakfast

Breakfast is a great time to help meet your recommend two+ cups of daily fruit. CHERRIES are one of my favorites and even though fresh cherries are available in the summer – FALL is a great to time use your dried or frozen varieties – I shared them in smoothies and granola bars. Cherries provide a whole host of health benefits including helping you feel full longer since they have one of the lowest glycemic indexes of almost any fruit.

Be sure to tune in to Good Food Friday this week on ABC Charleston for my fall foodie faves!

Don’t forget to follow me on Instagram, Facebook and Twitter to keep up with my recipes, meal ideas, TV segments and commercials!

Good Food Made Simple Breakfast Burritos & Egg White Patties, Wasa Gluten Free Crispbread Crackers, Comvita Manuka Honey, Northwest Cherries

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How to make:
1️⃣Sliced Apples: Started with the sweet & crispy rich red @envyapples which are perfect for sharing & savoring. 🍎
3️⃣Protein: sliced cheese, low sodium deli turkey, nut butter, tuna, cream cheese, smoked salmon, bacon. 🥕🥜
3️⃣Texture: chocolate chips, jam, coconut flakes, chopped nuts, granola. 🍫

#applesandwiches #satisfyingsnacks #glutenfree #protein #fiber #nutritionbymia
Wrap hack - 3 ways ✨Who else has been making the Wrap hack - 3 ways ✨Who else has been making these 2 minute lunch/snacks? Try these sweet + savory combos! How to make below. #wraphack #nutritionbymia

What you’ll need:
🥑Avo Egg: whole grain tortilla, guacamole, eggs cheese, spinach
🍌Dessert: whole grain tortilla, PB, banana, strawberries, chocolate hazelnut butter
🥓BLT: whole grain tortilla, tomato, mayo, bacon, romaine

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom.
2️⃣Add fillings to each quadrant.
3️⃣Start with the bottom left corner, fold the tortilla up, then over to the right, then down.
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1️⃣Cut back on added sugar while still satisfying your cravings: Russell Stover Sugar Free chocolates made with stevia extract are an easy and delicious way to achieve this so you can enjoy dessert with all the taste but none of the sugar. 
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3️⃣Find exercise that you enjoy: Doing any type of movement is better than none. Instead of following fad exercises, find one that you enjoy and is sustainable for your lifestyle.

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What you’ll need for the cake:
2 cup almond flour, blanched
1/4 cup tapioca flour
1 tsp baking powder
2 tsp cinnamon
1/2 cup coconut sugar
1/4 cup coconut oil
1 @bareorganicssuperfoods Immunity coffee in 1/4 cup of water
2 eggs

For the toppings: 1/2 cup blanched almond flour, 2 tbsp coconut sugar, 1 tsp cinnamon, 3 tbsp coconut oil

What to do:
1️⃣Preheat oven to 350 F.
2️⃣Mix together cake ingredients until uniform and pour batter into a lined or pre-greased 8 x 8 baking pan. 
3️⃣In a bowl, mix together topping ingredients and crumble on top of the cake. Bake for 28-33 minutes or until a toothpick comes out clean when inserted into the center.

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