Breakfast is likely the most important meal of the day. Whether you eat it at 6 am or 12 pm, breakfast is a must-have for the menopausal woman looking to get fit, balance blood sugar and reduce snacking.
Vegan Mex-style Bowl
Ingredients – Sweet potato rounds or toasts, scrambled tofu, salsa, sliced avocado and power or super greens
Dairy-free, gluten-free, vegan, grain-free, egg-free
You can purchase sweet potato toasts or make your own by slicing rounds or ovals, lay on parchment covered cookie tray, drizzle with olive oil and salt and bake at 400 degrees for 20 min on each side. Learn how to make scrambled tofu here with nutritional yeast and turmeric. Assemble the bowl with the toasts, 1/2 cup tofu, a few slices avocado, salsa, wilted or raw greens.
Fish Lover’S Bowl
Ingredients – Low glycemic bread slice smoked salmon, tomato, power greens, red onion, cucumber, and Kite Hill vegan cream cheese.
Dairy-free, gluten-free, egg-free, grain-free, pescetarian
My favorite low glycemic breads are
Contain gluten - Dave's killer bread with 3-4 g fiber, ezekial bread
Gluten free - Simple kneads, Carbonaut bread
Calling all Cruciferous Bowl
Ingredients – Frozen organic cauliflower rice, super or power greens, black bean burger, fried egg, and sun-dried tomato olive oil.
Dairy-free, gluten-free, soy-free, phytonutrient rich, low-glycemic
Frozen cauliflower rice is my favorite vegetable for the breakfast bowl. It is so versatile and available at most grocery stores. I get it from Costco since I use so much each month. You can go vegan or paleo. This bowl has black bean burger for vegan option but to kick up the protein swap in a salmon burger or bison burger. Also swap fried egg with scrambled egg whites. Microwave ¾ cup rice in a bowl for 2 minutes and for the last 30 seconds wilt the power greens. Add all together in a bowl with sundried tomatoes and olive oil. Voila.
The Omnivore’s Pesto Bowl
Ingredients – Frozen organic cauliflower rice, Trader Joe’s vegan pesto, power or super greens, Applegate farms savory turkey sausage, fried egg
Keto-friendly, paleo, dairy-free, gluten-free, soy-free, low-glycemic
Another version of the cauliflower rice bowl that is low net carb and keto friendly. Heat the sausage and egg stovetop. Microwave ¾ cup rice in a bowl for 2 minutes and for the last 30 seconds wilt the power greens. Add all together in a bowl with pesto. In this image I used TJ’s vegan pesto with kale and basil, yummy! Other options include olive tapenade, artichoke pesto, cilantro pesto, etc.
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