Making Breakfast Recipes Nutrient Dense
In my ongoing search to learn all that I can about optimal nutrition I noticed nutrient dense foods is one of the most commonly referred to concepts for a healthy diet. If you’ve read anything by Dr. Fuhrman, Dr. Oz, Brendan Brazier or Scott Jurek you’re probably familiar with what makes a food nutrient dense.
Simply put, nutrient dense foods provide vitamins, minerals, and other health promoting benefits in relatively few calories. Getting more bang for your buck in what you eat.
Almost without fail I’m going to have either a smoothie or overnight oats for breakfast. So, I decided to find out how can I make my 2 favorite breakfasts nutrient dense without changing the flavor? I added and substituted different ingredients based on nutritional content and flavor to find just the right combination for my 2 favorite breakfast recipes.
Smoothie and overnight oats staple ingredients:
Silk Almond Milk (Unsweetened, Original or Vanilla instead of dairy milk or water)
Nutrients – calcium, low in fat, protein, low in calories, vitamin E, manganese, magnesium, phosphorous, potassium, selenium, iron, fiber, zinc
Nutrients – Omega-3s, antixioxidants, fiber, calcium, protein, phosphorous, copper, iron, manganese, magnesium, molybdenum, niacin, and zinc
Nutrients – antioxidants, Omega-3s, iron, low in calories, low in fat, vitamin A, vitamin Bs, folates, calcium
Nutrients – fiber, protein, “good” fats, vitamins E, B2, magnesium, copper
Nutrients – fiber, vitamin C, hydration properties
Nutrients – vitamins C, E, and K, fiber, maganese, antioxidants
Nutrients – vitamin B6, potassium, fiber, manganese and vitamin C, protein, folate
(Nutrient content source Fit Day)
Recipe below for my favorite nutrient dense Green Monster Smoothie.
Looking for new recipes? Click the link or image above 30 Recipe Rethink on Facebook by Silk Almond Milk for a variety of great recipes.
Do you have favorite recipes that you would fit the definition of nutrient dense? What recipes do you have that you can change to make them more nutrient dense?
Disclosure of Material Connection: This is a “sponsored post.” Fitfluential LLC compensated me for this Campaign. All opinions are my own.
Optimal Nutrition || From Healthy To Nutrient Dense Recipe
Published: January 17, 2013
- Yield: 1 Servings
- Prep: 5 mins
Packed with vitamins and perfect for an on-the-go breakfast, lunch or a recovery drink after a workout.
- 3/4 cup Silk Almond Milk Unsweetened, Original
- 1 scoop vanilla protein powder I use Vega Performance Protein
- 1 tbs chia seeds
- 1 tbs almond butter or your favorite nut butter
- 1 banana frozen, the riper the better
- 2 large handfuls spinach fresh
- 3 ice cubes more or less depending on consistency preference
- 1. Add all ingredients to a blender in the order listed.