Batter Up: Better Breakfasts on Deck

Breakfast Blog 2

Would everyone agree that we live in a high strung, fast paced, convenience-hungry world?  We know what we want and we want it now.  Enter: Pop Tarts, Toaster Strudel, Special K Bars, and instant oatmeal.  Now, I must commend those who do munch these factory made treats because it DOES mean they are eating breakfast.  But let me introduce you the best food factory out there:  Your Kitchen.  It has most of what these fancy big-time factories have — ovens, mixers, pots, pans, spatulas.  But the best part — you don’t have to wear hair nets and safety shoes :D

I present to you 3 breakfasts that can be quickly whipped up, frozen, microwaved, what have you.  And hopefully I’ll leave no special diets left behind!

For the…

.Gluten-Free Guru.

Breakfast Blog
Coconut Flour Banana Pancakes
4 eggs at room temperature
1/4 cup coconut flour
1/4 tsp sea salt
1 banana mashed
2 tsp pure vanilla extract
1 tsp baking soda

1.  Mix all ingredients in large bowl.
(Trust the batter!  I took one look at it and thought, “Oh my!  I’m going to have to make muffins!”  You won’t have to make muffins.)
2.  Pour ~1/4 c portions of batter into a pan over medium heat and cook with coconut oil or non stick cooking spray for 3-5 minutes. Careful, though — batter is fragile!  I suggest using the widest spatula you’ve got!
3.  Top with berries and 2T Pure Maple Syrup or Local Honey

Makes ~5 pancakes

.Panera Patron.

Skinny Double Chocolate Chip Muffins
3/4 cup unsweetened applesauce
1/2 cup granulated sugar
1/4 cup honey
2 large egg whites (or 1 large egg)
3/4 cup Plain Greek yogurt 
2 teaspoons vanilla extract
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup unsweetened cocoa powder
1/2 teaspoon salt
1 teaspoon baking soda
1 teaspoon baking powder
1/2 cup mini chocolate chips, plus a few more for sprinkling on top

1. Preheat oven to 425F degrees. Spray 12-count muffin pan with nonstick spray.

2. In a large bowl, combine applesauce, sugar, honey, egg whites, greek yogurt, and vanilla extract. Whisk them all together until smooth, with no yogurt lumps remaining.

3. Sift the flours, cocoa powder, salt, baking soda, and baking powder together. Slowly stir in the wet ingredients, being careful not to overmix — causes muffins to be dense. Fold in chocolate chips.

4. Divide the batter evenly among the muffin cups, filling to the top. Bake for 5 minutes at 425F. Reduce temperature to 375 and continue to bake for 13 more minutes. Insert a toothpick into the center of one muffin. If it comes out clean, they are done. If not, bake for ~2 more minutes.

5. Remove from the oven and allow to cool for 3 minutes in the pan, then transfer to a wire rack to cool completely. Makes 12 muffins. Muffins stay fresh in an airtight container at room temperature for up to 5 days and will freeze for up to 3 months.

.Oatmeal Obsessed.
Breakfast Blog 3

Overnight Oats
1 cup plain Greek Yogurt
1/2 cup skim milk
1/2 cup steel cut oats
2 T brown sugar

Any Fresh or Dried Fruit
Nut Butters
Ground Flax Seeds
Post long run or workout: Add a packet (or 2 scoops) of Hammer Recoverite to optimize recovery!

In a Medium Bowl, mix together the base.  You can add the mix-ins now or the next morning.  Divide into 2-3 jars or containers.  Refrigerate a minimum of 4 hours to overnight.

Microwave approx. 90 seconds before eating.

Whether you’re an early morning, lunch break, or evening athlete, you should always think “What will benefit my run the most?”  Treat every week like race week, and you should be golden!  Remember:  Athletes eat and train.  They don’t diet and exercise.

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