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Nutrition By Mia

News 4 Jacksonville: National Breakfast Month

September 15, 2020

It’s National Breakfast Month! Today on News 4 Jacksonville’s River City Live, I share easy and nutritious options to start your day off on the right foot.

Yogurt Parfaits

These are made with coconut flakes, chopped pecans and Zespri SunGold Kiwifruit, which is sweeter-than-green kiwi with a tropical-sweet flavor similar to a cross between a mango & strawberry! One serving of Zespri Kiwifruit has 3x the Vitamin C of a medium orange, which is a nutrient that is important for immune health. In fact, just one Zespri SunGold Kiwifruit meets 100% of your recommended daily vitamin C needs. Layer your ingredients in a jar and you have a delicious 5-minute breakfast option.

Overnight Oats


Next, we have Maple Pecan Overnight Oats made with pecans which is the original supernut which can super-fy your breakfasts and morning snacks by making them more nutritious and delicious. In a large bowl, combine 1/2 cup oats, 1/2 cup milk, 1 tbsp maple syrup, 3/4 tbsp chia seeds, 3 tbsp of plain or vanilla yogurt, a pinch of cinnamon and salt and 2 tbsp of chopped pecans. Transfer the ingredients to a mason jar, cover it and place it in the fridge where the oats will soak overnight and add toppings of choice in the morning like fresh fruit or pecans. In each 1oz serving of pecans, you get 3g of plant-based protein and 3g fiber, minerals, 12g of ‘good’ monounsaturated fats, and only 2g saturated fat. Pecans are also incredibly versatile and add a naturally sweet, buttery flavor and crunch to everything from smoothies and muffins to toppings on oatmeal, pancakes or French toast.

Build Your Own Waffle and Toast Bar

Next we have a build-your-own waffle bar perfect for weekend mornings. These waffles are made with five ingredients – whisk together 1 cup of whole wheat flour, 1 egg, 1 cup of milk, 1 tbsp of baking powder, and 2 tbsp of oil. Serve your waffles with toppings of choice like fresh fruit, chopped pecans or even savory ingredients like eggs and smoked salmon for a fun breakfast at home. Now if you are looking for something that involves a little less prep time on weekday mornings, a toast and bagel bar is a great option. Start with toasted bagels, English muffins and bread slices. I recommend the sprouted whole grain variety because they are higher in filling fiber and satisfying protein. Plus the sprouting makes their vitamins and minerals more bioavailable. You can find them in the freezer section of the grocery store. Then assemble your protein and produce toppings like eggs, nut butter, fruit and veggies. That combination of protein and fiber will keep you and your family satisfied and energized until lunchtime.

Grab-And-Go Breakfast

Our next breakfast is a great better-for-you option for busy mornings because you can grab it and go or enjoy at home. The Atkins new Mocha Latte Protein Shakes have 15 grams of protein, 1 gram of sugar and just 4g net carbs so they satisfy hunger and provide steady energy. You can find them at Walmart.com, Atkins.com and on Amazon. And Atkins has great meal and snack options for those looking to get back on-track and loose the “quarantine 15” that some of us may have gained while being at-home over the last few months. Their website has different meal plans and eating approaches because everyone has different goals.

 

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Citrus season✨🍊🍋 Citrus fruits are a good Citrus season✨🍊🍋 Citrus fruits are a good source of ✔️vitamin C, a nutrient important for immunity & skin health. They also contain ✔️ filling fiber & ✔️ can help you absorb plant-based iron when paired together. What citrus fruit are you loving? #citrus101 #vitaminC #fiber #nutritionbymia ⁣

🧡Orange - juice fresh or add to salsa ⁣
❤️Blood orange - add to salads, yogurt  homemade vinaigrette ⁣
💛Lemon - use as a low cal salad "dressing" or infuse in spa water⁣
💕Grapefruit - broil and top with honey & yogurt⁣
💚Lime - use it to flavor fish & poultry⁣
🧡Mandarin - add to your lunchbox to peel & eat
Have you tried this 2 min breakfast #wraphack ✨ Have you tried this 2 min breakfast #wraphack ✨ Start with a whole grain tortilla & top with four toppings - ✔️produce, ✔️protein, ✔️fat & ✔️flavor. Get creative with diff fillings of choice that check these boxes for a balanced + easy brekkie with staying power! 🍅🥬🧀#breakfastwraphack #protein #fiber #veggies #2minutebreakfast #nutritionbymia

What you’ll need:
✨1 whole grain sprouted tortilla
🥬PRODUCE - romaine
🧀FAT - cheese or almond cheese
🥩PROTEIN - black beans or cooked ground beef
🍅FLAVOR - @freshcravingssalsa crisp authentic tasting salsa found chilled in the produce section at Walmart.

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom. 
2️⃣Add your protein, produce, flavor and fat to the four quadrants. 
3️⃣Starting with the bottom left corn, fold the tortilla up, then over to the right and then down.
4️⃣Heat the tortilla in a pregreased skillet over medium heat to melt the cheese (optional).
NEW #dayofeats ✨#RDeats #nutritionbymia 🥞BRE NEW #dayofeats ✨#RDeats #nutritionbymia

🥞BREAKFAST: whole grain blackberry pancakes with @bareorganicssuperfoods Immunity water enhancer dissolved into water made with elderberry, echinacea + vitamin C.
🥬LUNCH: sesame seared tuna steak power bowl with brown rice, edamame, dish, carrot, cucumber, avocado & rice vinegar dressing.
🥕SNACK: protein + fiber snack plate with flax crackers, salsa, sliced carrots, apples + PB
🍕DINNER: truffle pizza on a coconut flour crust. Recipe in yesterday’s post!
Sharing four easy ways to eat healthier in 2021 on Sharing four easy ways to eat healthier in 2021 on NBC Houston including a better-for-you dessert recipe and smarter snack options. 🍎🥑🥕🥦Catch the tips & recipes on nutritionbymia.com & click2houston.com. #healthy2021 #smartersnacks #plantbased #healthycooking #Houston #nutritionbymia
3-ingredient truffle coconut flour crust pizza 🍕✨Naturally GF made with egg whites, coconut flour & truffle dust by @trufflehunteruk that makes this taste restaurant-worthy. 🍄Recipe deats below 👇 #trufflepizza #GF #coconutflourcrust

What you’ll need:
3 egg whites
1/4 cup coconut flour
1 tsp truffle dust
Toppings of choice: cheese, marinara, mushrooms, basil etc

Whaat to do:
1️⃣Mix egg whites, coconut flour and truffle dust in a mixing bowl. Add a tablespoon of water as needed for batter just cute come together.
2️⃣Press batter into thin crust and place on a lined baking sheet. Bake for 10 minutes. Top with toppings of choice and bake for another 5 minutes if adding cheese for cheese to melt.
Bloomin’ apples 🍎✨Have you tried? #Made th Bloomin’ apples 🍎✨Have you tried? 
#Made these with 4 ingredients: cinnamon, maple syrup, yogurt for topping & @superfreshgrowers @autumngloryapple from @heb which have a sweet cinnamon, caramel & apple cider-like taste. Recipe deats below ✨

What you’ll need:
2 tbsp maple syrup 
1/2 tsp cinnamon
1 @autumngloryapple 
1/4 cup yogurt

What to do:
1️⃣Preheat oven to 375 F
2️⃣Whisk together maple syrup and cinnamon.
3️⃣Slice off the top of the apples and using a melon baller to scoop out the core. Use a paring knife to make two circular cuts around the core, then place your apple cut side down on a cutting board and slice crosswise.
4️⃣Brush with maple syrup mixture, place in a baking dish and bake for 30 minutes.

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