In the class we covered a variety of nutritious and delicious breakfast options to meet the unique needs of individuals in the 55+ age group. We explored the importance of starting the day with a balanced meal and how it positively impacts energy levels, mental clarity, and overall health. Recipes are below.

Key Takeaways and Next Steps

Prioritize Protein in Breakfast Choices

Protein-rich foods in your breakfast, such as eggs, yogurt, or lean meats, helps maintain muscle mass, aids in satiety, and provides sustained energy throughout the day.

Include Fiber-Rich Foods

Foods high in fiber, like whole grains, fruits, and vegetables, support digestive health and help regulate blood sugar levels. This is particularly crucial for maintaining stable energy levels and preventing mid-morning energy crashes.

Experiment with Nutrient-Dense Ingredients

Explore the benefits of nutrient-dense ingredients like nuts, seeds, and berries into your breakfast routine. These ingredients provide essential vitamins, minerals, and antioxidants that contribute to overall health and well-being.

Mindful Eating Habits

Cultivate a habit of mindful eating by savoring each bite and paying attention to your body's hunger and fullness cues. This practice promotes a healthier relationship with food and helps prevent overeating.

Hydration Matters

Starting your day with a glass of water or herbal tea is a simple yet impactful way to kickstart your metabolism, support digestion, and maintain overall hydration.

Recipes

Egg & Avocado Breakfast Quesadilla

Prep Time: 5 minutes

Cook Time: 20 minutes

Ingredients

4 large eggs
4 egg whites
6 tablespoons water
½ teaspoon ground pepper
¼ teaspoon salt or to taste
4 whole wheat low carb tortillas medium size
½ cup grated sharp Cheddar cheese
hot sauce to taste
¾ California avocado sliced
⅔ cup spinach leaves
minced parsley optional

Instructions

In a medium-sized bowl, whisk together the eggs, egg whites and water.
Set a large skillet over medium heat. Coat with cooking spray. Pour the egg mixture into the skillet. Cook, scraping the pan occasionally, until the eggs are scrambled and just set. Season with salt and pepper.
Heat a medium-sized skillet over medium-high heat. Place 1 tortilla in the pan and top half of the tortilla with ¼ each of the cheese, scrambled eggs, hot sauce (several good shakes), California avocado and spinach.
Fold over the other side of the tortilla to form a half-circle. Press down with a spatula as the cheese melts to seal the quesadilla. When the bottom is golden brown, flip the quesadilla and brown on the other side.
Remove the quesadilla from the pan, cut into thirds and garnish with parsley, if desired. Serve.
Repeat with the remaining tortillas, cheese, scrambled eggs, hot sauce, avocado and spinach.

Spicy Vegan Chickpea Breakfast Burrito Bowls

Prep Time 15 minutes

Cook Time 45 minutes

Servings 4

Author: Yup, it's Vegan

Ingredients

1 cup Ancient Harvest Organic Antioxidant Blend (un-cooked; see notes) (or use rice or grain of choice)
1 batch blackened chickpeas
1 cup guacamole (or 1 well-mashed avocado)
1 tbsp freshly-squeezed lime juice
1 tbsp plain, unsweetened non-dairy milk
1/2 head red cabbage chopped
1 cup prepared salsa of choice (I used mango salsa)
fresh cilantro (optional) for serving

Instructions

Combine the rice blend with 2 and 1/4 cups of water and bring to a boil. Reduce to a simmer, cover, and cook for 25-30 minutes or until all of the water is absorbed. Remove from the heat and allow to stand for 5 minutes, then fluff with a fork. (Note: also works in a rice cooker).
If you haven't already, prepare your blackened chickpeas according to the instructions.
Whisk together the guacamole or mashed avocado with the lime juice and non-dairy milk until smooth.
To prepare each spicy chickpea breakfast burrito bowl, add 1/2 cup of cooked rice blend to a bowl. To the bowl, add about 3/8 cup blackened chickpeas (a fourth of the recipe); a big handful of chopped cabbage; 1/4 cup salsa (or to taste); and top with 1/4 cup of the avocado mixture. Garnish with fresh cilantro if desired, and serve.

Notes

GRAIN BLEND: 1 cup of the dry Antioxidant Blend makes 2 cups cooked. You may substitute it with other cooked grains or grain and lentil blends.