Low Sugar

4 Balanced Breakfasts from Nutritionist Beth Warren

Kosher.com Staff October 16, 2018

add or remove this to/from your favorites

For those of us trying to focus on maintaining balance in our diets, food boredom creates one of the greatest roadblocks. When all your regular rotation options have been worn into the ground, it’s so easy to throw up your hands and reach for something you’ll later regret eating.

For all the talk about what to make for dinner, breakfast can actually be one of the more challenging times of the day. You know it’s important, but who has a minute to spare to get creative in the morning? So you end up sticking with your usual egg-white omelet or Greek yogurt with some fruit or cereal.

Today, nationally recognized nutritionist Beth Warren shares with us four delicious balanced breakfasts from her new cookbook Secrets of a Kosher Girl. Beth’s biggest secret is making comfort foods taste fresh and amazing with just a few whole ingredients.


Chia Yogurt

A successful morning starts the night before.

  •  1/4 cup chia seeds
  •  1 cup unsweetened almond milk (homemade or store-bought)
  •  1 teaspoon vanilla extract
  •  1/4 teaspoon ground cinnamon (optional)
  •  1/2 cup blueberries and sliced strawberries (optional)

To Prepare

  1. Whisk the chia seeds, almond milk, vanilla, cinnamon and berries, if desired, in a Mason jar or container.
  2. Refrigerate at least four hours or overnight to form a gel-like consistency.

Per serving (with berries): 310 calories, 17 grams fat, 1.5 grams saturated fat, 0 milligrams cholesterol, 190 milligrams sodium, 32 grams carbohydrates, 18 grams fiber, 9 grams protein

Berry Oatmeal

Delicious and lightly sweetened.

  •  1/2 cup rolled oats
  •  1 cup unsweetened almond milk
  •  1/2 cup “tri-berries” (blueberries, raspberries, and blackberries)
  •  1 teaspoon chia seeds
  •  1 teaspoon vanilla extract

To Prepare

  1. Cook oatmeal in the almond milk as directed by the package.
  2. Add the chia seeds, vanilla, and tri-berries to a bowl.

Per serving: 220 calories, 5 grams fat, 0.5 gram saturated fat, 0 milligrams cholesterol, 45 milligrams sodium, 38 grams carbo­hydrates, 8 grams fiber, 6 grams protein

Anti-Inflammatory Omelet

Mix up your egg-white omelet with some powerful turmeric (a little goes a long way). Studded with chopped green onion, this omelet is far from same-old-same-old.

  •  2 egg whites, or 1/3 cup Haddar Egg Whites, plus 1 whole egg
  •  salt, to taste
  •  black pepper, to taste
  •  1 tablespoon extra-virgin olive oil
  •  1/8 teaspoon turmeric
  •  2 scallions, finely chopped, white and light green parts only
  •  1/4 cup diced tomato

To Prepare

  1. Whisk together the eggs, salt, and pepper. Set aside.
  2. Heat the olive oil in a large skillet (ideally cast-iron) over medium-high heat. Add the scallions and turmeric.
  3. Cook 30 seconds or until the scallions soften, stirring often.
  4. Add the tomato and cook about one minute, stirring frequently.
  5. Pour the egg mixture into the pan. Swirl the mixture so that it spreads evenly.
  6. Cook about two minutes until the edges of the egg mixture start to brown; flip to cook the other side.

Per serving: 250 calories, 18 grams fat, 3.5 grams saturated fat, 195 milligrams cholesterol, 290 milligrams sodium, 6 grams carbo­hydrates, 2 grams fiber, 13 grams protein

Kale Avocado Smoothie

This smoothie is high in veggies and healthy fats, and low in sugary fruits.

  •  1/2 avocado
  •  1/2 cup kale
  •  1/2 cup frozen cauliflower florets
  •  1/2 cup low-fat plain Greek yogurt
  •  1 cup unsweetened vanilla almond milk
  •  1/4 cup frozen mango chunks

To Prepare

  1. Put all ingredients in Vitamix or blender. Blend on high for 30 seconds until creamy.

Per serving: 340 calories, 18 grams fat, 2.5 grams saturated fat, 280 milligrams sodium, 10 milligrams cholesterol, 7 grams carbohydrates, 11 grams fiber, 23 grams protein

Which of these quick-and-easy breakfasts are you trying this week?