✨ 4 Healthy Holiday Breakfast Recipes for You!

Sweet friends,

We are less than ONE WEEK from Christmas! We are so excited to spend precious time with family and friends this holiday season! It is so important to start the day with healthy, filling meals that are filled with nutrients that can fuel our body! We want to share four of our favorite breakfast holiday recipes that you entire family will enjoy! Packed with protein giving you the energy and strength you need to finish 2018 strong and vibrant! If you need other healthy recipes this holiday season, check out our other recipes HERE.

Mini Egg Frittatas

Mini Egg Frittatas

Ingredients

• 10 large eggs

• 1 cup chopped bell peppers

• 1/2 cup chopped onion

• 1 cup cooked crumbled low sodium chicken sausage or turkey bacon 

• 1 cup chopped spinach

• 1 teaspoon kosher salt

• 1/2 teaspoon ground black pepper

Directions:

• Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.

• Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and sauté for 2 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.

• Whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.

• Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.

• Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.

• Store in the an air tight container in the refrigerator. Eat within 5 days.

Chia Seed Pudding

Chia Seed Pudding

Ingredients:

• 1/4 cup vanilla-unsweetened almond milk

• 1 tablespoon pure maple syrup

• 1/2 teaspoon pure vanilla extract

• 2 tablespoons chia seeds

• 1/2 cup of your favorite berry (frozen blueberries/raspberries)

• 1/4 cup sliced almonds, toasted

• 1/2 tsp cinnamon + any desired topping

• 1/2 cup plain low-fat (2 percent) Greek yogurt (optional)

Directions:

• In mason jar (or bowl) combine all ingredients except berries & almonds.

• Shake or stir well. Stir to distribute the seeds if they have settled (after 5 minutes).

• Cover and refrigerate overnight or for 30 minutes. When ready to eat mix in the almonds & berries.

**Great to make a few jars at one time and place in fridge. Try other fruits or topping! Walnuts and coconut flakes are also great!

**Depending on the type/brand of chia seed you buy you may have to experiment with just the right amount of liquid to get the consistency like you like it!

Baked French Toast

Baked French Toast

Ingredients:

• 8 slices of Sprouted Cinnamon Raisin Bread (or whole wheat bread sprinkled with cinnamon if you don’t like raisins)

• 1 1/2 cup almond milk (no sugar, vanilla)

• 1/4 cup maple syrup + extra for drizzling

• 6 eggs

• Cinnamon

  Directions:

• Cube bread into 1- 8 inch square pan

• Whisk together almond milk, eggs and maple syrup.

• Pour egg mixture over bread cubes, sprinkle with cinnamon and let soak for about 3 hours or overnight.

• Bake at 375° for about 35-40 minutes, until eggs are set.

• Cut into 4 pieces, drizzle with maple syrup and serve. Yum!

Gingerbread Smoothie

Gingerbread Smoothie

Ingredients:

• 1 cup unsweetened vanilla almond milk

• ½ frozen banana

• 2 tsp ginger (or 1 tsp fresh ginger)

• 1 cup 2% Greek yogurt

• 1 tbsp ground flax seed

• 1 tsp cinnamon

• 1 tbsp maple syrup

• 1 cup crushed ice

Directions:

• Put all ingredients in the blender and blend until smooth! Enjoy!

Click the link below for more recipes that your entire family will enjoy. We have recipes for salads, smoothies, appetizers, dinners and more! 

We want to encourage you as we approach our second challenge day of Holiday Extravaganza and stay strong! We encourage you to go on walks with your family and eat healthy, nutritious meals that fuel your body! Need a transformational workout that you can do at home? Try one of our home workouts on the TransFit app HERE or follow a workout video from our YouTube HERE.

Over the next few weeks, please sign-up for sessions in advance as we are operating on a holiday schedule. Check out our other recipes on our website HERE. Please email us at transfitathens@gmail.com if you have any questions. We look forward to seeing you soon!

Blessings,

Team TransFit

Revive Your Breakfast for Spring! 🍳🌸

If I took a poll of our readers, friends, and family what percent of them do you think would call themselves “morning people?” It’s becoming a rarity these days to find those who wake up easily in the mornings, love to arise with the sun and get moving in preparation for the day ahead!  One word: BREAKFAST. Everyone may know that breakfast is the most important meal of the day, but that, unfortunately, does not mean that everyone takes the time to sit down to a solid meal before jetting off to work or school. According to the NPD Group, approximately 31 MILLION Americans skip breakfast. The same survey also found that many males ages 18-34 as well as teenagers (as opposed to younger children) do not eat breakfast. Women ages 55 and older were the most likely to eat a morning meal. What were the common reasons for skipping? People weren’t hungry, they didn’t feel like eating, or they were too busy or running late. 

Despite whether you are hungry or not, busy or not, you NEED to make time for eating breakfast. Breakfast consumption can increase the feeling of fullness, and high-protein breakfasts can help regulate appetite throughout the day. Breakfast is also good for your overall mood, metabolism, and overall health.

Kick-start your day with some new Spring recipes below! These are simple to prepare the day of, or, if you still think you will be rushed in the morning, these can easily be prepared the night or weekend before! You are worth a few extra minutes to have breakfast! 

Don’t stop, however, at simply eating breakfast. The morning meal is the perfect opportunity to insert some family time and inspiration into your day. A wonderful tradition to start with your kids is to do a simple devotional or bible verse first thing in the morning. It not only gets your kids’ minds jump-started, but it also has them (and YOU) putting your mind and focus on important things first thing in the morning. You can even stick those bible verses or quotes into your little ones’ or loved one's lunchboxes!

Here are some of our favorite breakfast recipes you can add to your mornings! 

Spring Greens Shake 

Ingredients:

• 1 cup Vanilla Unsweetened Almond Milk

• 1 serving Vanilla Protein Powder

• 1 small frozen banana

• 1 tbsp Ground Flax Seed

• 5 fresh mint leaves

• 2 cups spinach 

• 1 cup crushed ice

Blend, serve, and top with fresh mint leaves and cacao nibs! Enjoy! 

Chia Coconut Oatmeal

Ingredients:

• 1/2 cup steel cut oats of old-fashioned oats

• 1-ounce dry chia seeds

• 1 cups unsweetened coconut milk

• 1 tsp. cinnamon

• 4-5 drops stevia extract

• 2 tablespoons unsweetened coconut flakes

• 1 tsp. 100% pure maple syrup (optional)

Soak oats and chia seeds in coconut milk overnight (I place in a large mason jar and shake a few times). Before eating warm oatmeal on stovetop or microwave until desired consistency. Stir in stevia and/or maple syrup and more coconut milk to reach desired consistency and top with coconut flakes. 

Mini Egg Frittata

Ingredients:

• 10 large eggs

• 1 cup chopped bell peppers

• 1/2 cup chopped onion

• 1 cup cooked crumbled chicken sausage or turkey bacon 

• 1 cup chopped spinach

• 1 teaspoon kosher salt

• 1/2 teaspoon ground black pepper

Directions:

Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.

Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and saute for 2 to 3 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.

Next whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.

Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.

Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.

Store in the an air tight container in the refrigerator. Eat within 5 days.

Join us tonight for our Night of Hope! We will kick off the night at 6 PM! Join us for the FREE bodyweight workout, for women of all ages and abilities! There will be great food and fellowship! We would love to see you tonight! You can sign up on the app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com. 

We hope you enjoy these new, healthy breakfast recipes! Let us know what you think! You can find more recipes our website if you want more meal ideas!

If you would like to meet with one of our nutrition consultants or registered dietitian to jumpstart your Spring, you can email us at transfitathens@gmail.com or book an appointment on our app! Don't forget about our three March Recharge Nutrition packages! We want to help you live transformed in body, mind, and spirit. 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Try These Healthy, Holiday Breakfast Recipes!!

Hi sweet friends!

We know you have family approaching for the holidays! Today, we want to share two great breakfast recipes with you to try this holiday season. It is so important for to have a well-balanced, low sugar, high protein breakfast before heading off for the day! We are a huge fan of "Make ahead" anything so these 2 breakfast recipes are great to try for this Christmas Holiday!! Both are super easy & delicious!!! Enjoy!

Baked French Toast

Thankfully there is such a thing as healthy French toast. The Sprouted Cinnamon Raisin Bread eliminates refined flours and extra sugars, and the eggs add an additional protein boost that is welcome in any of my breakfasts. 

- 4 servings

• 8 slices Sprouted Cinnamon Raisin Bread (or try whole wheat bread & sprinkled it w cinnamon....my kids don’t care for raisins)
• 1 1/2 cup almond milk (I use no sugar, vanilla)
• 1/4 cup maple syrup + extra for drizzling
• 6 eggs
• cinnamon

Cube bread into 1- 8 inch square pan

Whisk together almond milk, eggs and maple syrup.

Pour egg mixture over bread cubes, sprinkle with cinnamon and let soak for about 3 hours or overnight.

Bake at 375° for about 35-40 minutes, until eggs are set.

Cut into 4 pieces, drizzle with maple syrup and serve.

The portion size is huge and there are about 313 calories and 19 grams of protein per serving.

Healthier Breakfast Casserole

• 4-5 links organic turkey or chicken breakfast sausage, (4 small links)
• 1 teaspoon olive oil
• 1/2 small onion, chopped (optional)
• 1/2 red bell pepper, chopped (optional)
• 4 large eggs
• 4 large egg whites
• 2 1/2 cups low-fat milk
• 1 teaspoon dry mustard
• 1/2 teaspoon salt & pepper
• 1/4 teaspoon freshly ground pepper
• 2/3 cup shredded extra-sharp Cheddar cheese, divided
• 8 slices whole wheat bread, crusts removed

Coat a 9-by-13-inch baking dish with cooking spray.Cook sausage in a skillet over medium heat, crumbling with a fork, until browned. Transfer to a bowl.Add oil, onion and bell pepper to skillet; cook, stirring occasionally, until vegetables soften, about 5 minutes. Add sausage and cook, stirring, until vegetables begin to brown, about 5 minutes more. Remove from heat and set aside.Whisk eggs and egg whites in a large bowl until blended. Whisk in milk, mustard, salt and pepper. Stir in 1/3 cup Cheddar. Arrange bread in a single layer in prepared baking dish. Pour egg mixture over bread and top with reserved vegetables and sausage. Sprinkle with remaining 1/3 cup Cheddar. Cover with plastic wrap and refrigerate for at least 5 hours or overnight.Preheat oven to 350°F. Bake casserole, uncovered, until set and puffed, 40 to 50 minutes. Serve hot.

Make Ahead Tip: Prepare; cover and refrigerate overnight!

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We hope that you will enjoy these healthier Holiday breakfast ideas over this holiday season! Reminder, we are closed until January 2, but we look forward to seeing you in the new year! Check out our healthy living tab on our website to find recipes and workouts you can do at home! You can also find recipes, workouts, and inspiration on our FREE app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Strawberry Shortcake Smoothie

Are you racing out the door with your kiddos trying to finish these last days of school with a smile?  Deep breaths... the end of school days is in sight!! Of course we want to send these little ones to school with a nutritious breakfast filled with vitamins, minerals, and protein to fuel them for a strong finish to the school year! A good breakfast is the best way to start your morning. It gives you energy and focus for the day ahead, and can be a time to try delicious new recipes. One smoothie I served my family  this week was a Strawberry Shortcake Smoothie. My kids love it because it feels like dessert for breakfast, and I love it because it is an easy way to get them  a serving of fruit and protein in on the go.

Strawberry Shortcake Smoothie

Ingredients:

1 cup unsweetened vanilla almond milk

½ frozen banana

1 cup frozen strawberries

1 tsp cinnamon

1 cup vanilla Greek yogurt or 1 serving vanilla protein powder

1 tbsp ground flax-seed

**1 tsp maple syrup or stevia drops (optional)

1/2 cup crushed ice

(top fresh strawberries and unsweetened coconut flakes) &  a few  vanilla wafers

Blend until smooth

• Optional: honey or other sweetener, to taste

Directions:

Add ingredients into the blender in the order they are listed. Pulse until smooth. Serve and drink immediately.

Add vanilla protein powder for an extra boost of protein to keep you feeling full for longer or to use as a post-exercise drink.

Let me know if you family enjoys this delicious, nutritious breakfast treat!

Remember to use His strength in these last weeks leading up to summer! You can do it!

" I can do all things through Him who gives me strength. Philippians 4:13

Blessings,

Caroline

Start Your Day Off Right!

Deep breaths... It's time for another crazy day! Can’t morning time be so hectic most days? Why not minimize the chaos with an organized morning routine! Here are some of my favorite morning rituals:

• Water. After fasting for 8-12 hours, your body needs hydration. Start your morning with a tall glass of water (preferably with lemon).
• Quiet time.  Give yourself time to sit down collect your thoughts, read, and pray. You will be prepared for whatever the world may throw at you that day. Two of my favorite verses to start your day:

 Psalm 118:24 -

This is the day which the Lord hath made; we will rejoice & be glad in it.

Psalm 37:4 -

Take delight in the Lord, and he will give you the desires of your heart.

• Exercise. Getting your exercise in for the day in the morning is a great stress reliver and a perfect jump start to the day!
• Breakfast. A healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. The basics of a healthy breakfast are listed below.

The Basics of a Healthy Breakfast

Here's what forms the core of a healthy breakfast:

• Whole grains. Examples include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or Melba toast.
• Low-fat protein. Examples include peanut butter, lean meat, poultry or fish, or hard-boiled eggs.
• Low-fat dairy. Examples include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
• Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice beverages without added sugar, or fruit and vegetable smoothies. Choose low-sodium versions of beverages, though.
• Remember to top off your bowl of cereal with some sliced fruit and low-fat or skim milk. Or if you're on the go, take along a piece of fruit, a container of milk or some yogurt.

Cereal

Cereal may frequently be your go-to item for breakfast, whether you grab a handful to eat dry while on the run, or you have time to sit down with a bowl with milk and fruit. But not all cereals are created equal. The key items to look for when choosing cereal are:

• Fiber. Choose cereals with at least 3 grams (g) of fiber per serving, but if possible, aim for 5 grams per serving or more.
• Sugar. Having sugar doesn't automatically make a cereal unhealthy. But the healthiest choices have 5 or less grams of sugar per serving. Check the Nutrition Facts label. This lists total grams of sugar per serving, which includes both naturally occurring sugar and added sugar. Some cereals contain dried fruit, which has natural sugar and adds to the total amount of sugar. But these cereals may still be healthy choices if eaten in moderation. Avoid cereals that list sugar at or near the top of the ingredient list, or that list multiple types of added sugar, such as high fructose corn syrup, honey, brown sugar and dextrose.
• Calories. If you're counting calories, choose cereals lower in calories, ideally less than 120 calories per serving. Some cereals have more calories per serving but can still be healthy choices.

Examples of good options for dry breakfast cereals
Cereal and serving size	Fiber in grams	Sugar in grams	Calories
General Mills Cheerios, 1 cup	3	1	103
General Mills Fiber One, 1/2 cup	14	0	60
Kashi Go Lean, 1 cup	10	6	148
Kellogg's All-Bran Bran Buds, 1/3 cup	13	8	75
Kellogg's All-Bran Original, 1/2 cup	9	5	81
Post Raisin Bran, 1 cup	7	17	187
Post Shredded Wheat Original Spoon Size, 1 cup	6	0.5	167
Quaker Life Cereal, plain, 3/4 cup	2	6	119

Quick and Flexible Breakfast Options

You have plenty of ways to get in a healthy breakfast each day, and it doesn't always have to be a traditional breakfast menu.

Here are some specific examples of healthy breakfast options:

• Cooked oatmeal topped with almonds or dried cranberries
• A whole-wheat pita stuffed with hard-boiled eggs
• A tortilla filled with vegetables, salsa and low-fat shredded cheese
• A smoothie blended with fruits, some low-fat yogurt and a spoonful of wheat germ or flax seed
• Whole-wheat crackers with low-fat cheese or peanut butter
• A microwaved sweet potato topped with cinnamon
• A whole-wheat sandwich with lean meat and low-fat cheese and as much lettuce, tomato, cucumber, and sweet peppers as you like
• Multigrain pancakes with fruit and yogurt
• A whole-grain waffle with peanut butter
• Egg omelet with vegetables (use more egg whites than yolk)
• Greek Yogurt with berries and granola

My Favorites

Easy Scrambled Eggs Muffins

These aren't your ordinary muffins--they're made with plenty of eggs, a little milk, cheese, spinach, tomato, basil, and only a little flour, spooned into muffin cups.

• Servings: 12

Ingredients:

• 9 eggs
• 1/2 cup chopped fresh spinach
• 1/3 cup skim milk
• 1/3 cup spelt flour or whole wheat pastry flour
• 1/4 cup 2% grated cheddar cheese
• 1 Tbsp chopped fresh basil
• 1 small tomato, chopped
• 1/2 tsp sea salt
• 1/2 tsp cracked black pepper

Preheat oven to 350. Break the eggs into a bowl and whisk. Add the rest of your ingredients and mix it all together. Add spoonfuls of the mixture to a nonstick muffin tin or a tin sprayed with nonstick coating. I used a 1/4 C measuring cup to transfer the mixture. Pop them in the oven and bake for 25 to 30 minutes, or until done.

Yummy Greek Yogurt - MY ABSOLUTE FAVORITE!

• 1 cup Greek 0% yogurt
• 1 cup berries (I love frozen blueberries)
• ½ cup granola
• Sprinkle of ground flax seed

HAVE A WONDERFUL MORNING!