Wellness Wednesday – Freezer Breakfast Meals

Freezer Breakfast Ideas
This new year is bring all sorts of excitement for us! In just a couple of months, we will be welcoming our third little angel to this world! It seems like as good of time as any to work on our freezer meal prep. While this is great for post-baby, it’s also great for anyone else! We always try to have some quick options in the freezer for those busy days! This post will be the start to a weekly series of freezer meals – with lunch, dinner and snacks coming later! 

Smoothie Packs

Smoothies can be a simple, nutritious way to get in a quick meal or snack on busy days. We opt for preparing nutrient dense smoothies that  are loaded with foods to keep us going all morning. These can also be a great snack for the afternoon.  The best part of smoothies is you can customize them however you want!  To make the freezer packs, simply add the ingredients and put into a freezer bag – noting the flavors and liquid required to finish making it when the time comes. Here’s a few options for you:

The Basics

A good smoothie base can consist of fruits, vegetables, protein powders, juice/milk/water, and other nutritional add-ins. While fruits help add great flavor and sweetness, it can be easy to over-do it on sugars from fruits in a smoothie so add a few extra veggies to balance it all out!

Recipes

(each recipe makes approximately 1 serving & require approximately 1/2 cup liquid when blending-milk, water, juice, coconut water, etc)

  • Chocolate-Cashew-Banana: 1/2 ripe banana (in chunks),  1/4 cup raw cashews (OR 1-2 Tbsp cashew butter), 1 Tbsp raw cacao powder,  1 Tbsp flax or chia seed, 1/2 cup spinach or kale + any optional add-ins (maca powder, protein powder, cinnamon, grass-fed collagen, other nutritional supplements).
  • Apple-Berry-Grape: 1 apple (flavor of choice: Red Delicious will yield a sweeter taste vs. Granny Smith), 1/2 cup berries, 1/2 cup grapes, 1/2 cup spinach or kale + optional add-ins (flax seed, chia seed, protein powder, etc)
  • Chocolate-Strawberry: 1/2 ripe banana (in chunks), 1/2 cup strawberries, 1 Tbsp raw cacao powder, 1/2 cup spinach or kale + optional add-ins (maca powder, protein powder, collagen, etc).
  • Banana-Blueberry: 1/2 banana (in chunks), 1/2 cup blueberries, 1 tsp maca powder, 1 scoop protein powder (with greens) + optional add-ins (chia seeds, flax seeds, coconut flakes)
  • Strawberry-Banana -Quinoa: 1/2 cup strawberries, 1/2 banana (in chunks), 1/4 cup quinoa flakes (or oats), 1/2 cup kale or spinach + optional add-ins

Add-in Suggestions: there is practically an endless amount of add-ins you can put into your smoothies for a nutritional boost. Adding a scoop of protein powder can be beneficial for those needing some extra. There are also spices, seeds, grains, etc that have great properties. Here’s some of our favorites:

  • Protein Powders:
    • VegaOne Nutritional Shake Powder – a good, plant-based catch all powder complete with greens, proteins, antioxidants, fiber, probiotics and more.  I loved this blend when I was focusing on my GI healing as it doesn’t have a gritty texture or weird flavor.  It’s also vegan, gluten-free, soy-free, etc.
    • Primal Kitchen Primal Fuel – a paleo based powder using whey protein isolate without added sugars or carbs and it also has probiotics (in a variety of flavors).
    • Ancient Nutrition Bone Broth Protein – protein made from powdered bone broth which contains collagen, gelatin, glucosamine and other minerals. It’s dairy-free, soy-free, grain-free, low-carb and contains easily absorbed proteins. It comes in both savory and naturally sweet flavors. I just started using these products and love them so far.
    • There are many other protein powders available, these are just the ones I personally use that follow the values of this blog 🙂 Feel free to try ones that fit your dietary needs – just try to stick with ones that don’t have added sweeteners or artificial ingredients!
  • Spices & Other Add-ins:
    • Maca Powder: a natural source of protein, fiber, iron, potassium, calcium and vitamins with a very mild flavor that blends well with cacao powder!
    • Raw Cacao Powder: not to be confused with chocolate – this is the raw, non-alkalized version that provides a great source of fiber, magnesium, antioxidants and more.
    • Organic Cinnamon: a great flavor booster that can also help with digestion!
    • Collagen Peptides: another easy source of protein.  Collagen is important for many health areas – skin, immune support, digestion,  and more. It can be used in so many ways and is tasteless in most foods. While you can get flavored versions, I stick to a tub of the grass-fed/pasture raised unflavored kind so I can use it in whatever recipes I want!
    • Organic Quinoa Flakes or Organic Gluten-Free Oats: while these are not considered Paleo friendly, they are an easy way to get in extra protein, fiber and natural carbs. Both oats & quinoa are good lactation-boosting foods and are also filling (if you need it for those reasons!).  Note: if you have Celiac or are severely sensitive to gluten, make sure you are buying certified gluten-free oats to prevent any cross-contamination during processing.
    • Chia Seeds, Hemp Seeds & Flax Seeds: probably some of my favorite add-ins. A great way to add texture while adding all the nutritional benefits like fiber, antioxidants, Omega 3s, iron, calcium, etc.  They are also great for digestion! Really some nutritional powerhouses in a tiny seed form!

Other Freezer Recipes

Many think that you can be kind of limited on freezer breakfast recipes but that’s not the case! Whether you prefer baked goods, egg dishes, veggies, etc; there’s something for everyone!

  • Pancakes/Waffles – we ALWAYS have some of these in the freezer. Each time we make pancakes or waffles (typically on the weekends), we double the batch to make extra for school mornings, etc. You can use a favorite recipe or even your favorite boxed mix.
  • Muffins/Other Baked Goods – just like pancakes and waffles, muffins and other baked goods can be easily frozen for later use.

  • Savory Breakfast Items – personally, we load up on veggies during breakfast. I eat a large serving of sauteed kale or spinach with whatever I’m having for breakfast. However, if greens first thing in the morning aren’t appetizing to you, sneak them into some of these recipes (or other veggies!)

 

 

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