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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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Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥 Pean Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥

Peanut Butter Chocolate, Strawberry Matcha & Tropical Pineapple! @BobsRedMill chia seeds are a nutrient powerhouse containing ✔️omega-3 fats, ✔️fiber, ✔️iron & ✔️plant-based protein. Because of their high fiber content, they absorb ~10 times their weight in liquid which contributes to satiety. Which one do you want to try? ✨Recipe deats below👇 #chiapudding #plantprotein #fiber #omega3fats #nutritionbymia

What you’ll need:
FOR THE BASE:
3 tbsp chia seeds
1 tbsp maple syrup
3/4 cup liquid of choice (I used almond milk & coconut milk)

ADD-INS:
💕PB chocolate: 1 tbsp pb, 1 tbsp peanuts, 1 tsp chocolate chopped, 1 tsp cacao powder
🍓Strawberry Matcha: 1 tsp matcha powder, 1/4 cup sliced strawberries, 1/4 cup mashed strawberries
🍍Tropical pineapple: 2 tbsp coconut flakes, 1/4 cup diced pineapple, 1/4 cup mashed pineapple

What to do:
🍫For PB chocolate: whisk together base ingredients and cacao powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with pb and top with remaining chia pudding. Serve with peanuts & chocolate.

🍓For strawberry matcha: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed strawberries and top with remaining chia pudding. Serve with sliced strawberries.

🍍For tropical pineapple: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed pineapple and top with remaining chia pudding. Serve with sliced pineapple and coconut flakes.
Plant-based toast 6 ways for sweet + savory lovers Plant-based toast 6 ways for sweet + savory lovers 🍞✨I topped @littlenorthernbakehouse organic GF bread made with whole grains & seeds with different combinations of plant protein + produce. Which one do you want to try? Combos below 👇below.#toast6ways #plantbased #vegan #nutritionbymia

🍌PB Banana: 1 tbsp natural no added sugar PB topped with sliced bananas & low sugar granola
🥑Chickpea avocado: 1/2 sliced mini avocado topped with roasted chickpeas & everything bagel seasoning
🫐Mixed berry: 2 tbsp vanilla coconut yogurt + fresh blueberries, raspberries & strawberries
🍅Mediterranean: 2 tbsp hummus + chopped cherry tomatoes, cucumber & kalamata olives
🍍Tropical: 2 tbsp coconut yogurt + fresh pineapple & coconut flakes
💕Beet & radish: 2 tbsp beet hummus + sliced radish
Snack box 6 ways ✨Try these diff combos for when Snack box 6 ways ✨Try these diff combos for when you are craving ✔️sweet, 🥑savory, ✔️low carb, ✔️vegan & more. Which one do you want to try? 🥒🥕🫐🍓Breakdown below. #snackbox #snackbox6ways #nutritionbymia

🍓Sweet & savory: cucumber spears with hummus, kalamata olives & stawberries.
🫐Sweet: low fat vanilla Greek Yogurt with low sugar granola & blueberries.
🍅Savory: mini pickles, mozarella cheese cubes, cherry tomatoes & marcona almonds.
🥒Low carb: cherry tomatoes, cucumber coins, salami, fresh mozarella.
🥕Vegan: rainbow carrots with hummus & @hippeas_snacks vegan white cheddar organic baked chickpea puffs which are GF & have 4 g of plant protein & 3 grams of fiber.
🍳Breakfast for snack: egg, roasted potatoes & bacon or turkey bacon.
Tune in TODAY to @8newsnow @lvnowtv for more healt Tune in TODAY to @8newsnow @lvnowtv for more healthy spring recipes 🌸🌷including plant-based meal & snack ideas & low sugar desserts ✨🍋🍊🥑#springcleaning #healthyspring #lasvegasnow #nuritionbymia
It’s snack o’clock with @SimpleMill’s NEW Or It’s snack o’clock with @SimpleMill’s NEW Organic Seed Flour Crackers from @Amazon ✨ made with sunflower, flax and pumpkin seeds which add ✔️fiber, ✔️plant-based iron & ✔️vitamin E important for brain & skin health. 🌻I topped these light & flaky crackers with sweet & savory whole food ingredient toppings like avocado, hummus, smoked salmon & olives. 🥑🍯🍌🧀🥓Which one do you want to try? Combo breakdown below 👇#PowerToTheSeed #SimpleMillsPartner #BeYourBrightest #sponsored #Nutritionbymia 

🍌Original Seed Flour Crackers, almond butter & banana
🫐Original Seed Flour Crackers, coconut yogurt, blueberries & honey
🍅Everything Seed Flour Crackers, fresh mozzarella, cherry tomatoes & fresh basil
🌿Everything Seed Flour Crackers, smoked salmon, red onion, almond milk cream cheese & fresh dill
🥑Garlic & Herb Seed Flour Crackers, avocado & bacon bits
🫒Garlic & Herb Seed Flour Crackers, hummus, kalamata olives & fresh parsley
Today on FOX Denver I share my healthy recipes & e Today on FOX Denver I share my healthy recipes & eating tips for spring 🍊🌸🌷including seasonal beverages, meals & snacks with staying power.✨Catch my tips on @fox31denver & nutritionbymia.com. #healthyspring #seasonaleats #nutritionbymia

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