The old adage that touts breakfast as the most important meal of the day is particularly true for athletes, many of whom rise early to complete a workout before their days get started and need a wholesome, well-balanced recovery meal. Even if you're not an early bird and you train at lunchtime or in the evening, you need a healthy breakfast to power your day. The following three breakfast recipes combine healthy carbs, fats and protein with antioxidant-rich produce and anti-inflammatory foods like ginger, garlic and onions.
Nutty Berry Oat Bowl Recipe
1 cup rolled oats
2 tablespoons chia seeds
2 tablespoons ground flaxseed
1/2 teaspoon fresh grated ginger
2 tablespoons Sucanat
1/2 cup fresh or frozen raspberries
1/2 cup fresh or frozen blueberries
1/2 cup fresh or frozen strawberries
2 teaspoons fresh lemon juice
1 tablespoon pure maple syrup
1 teaspoon ground cinnamon
1/2 teaspoon ground allspice
1/4 cup raw slivered almonds
1/4 cup chopped walnuts
6 tablespoons unsweetened shredded coconut
Preheat oven to 350 degrees F. Sprinkle nuts on a baking sheet, and toast in oven, stirring once, until lightly browned, about 6 to 7 minutes. Sprinkle coconut on another baking sheet and toast in oven, stirring once, until lightly browned, about 5 minutes. Set aside nuts and coconut to cool.
Combine oats and 2 cups of water in a medium-sized pot over medium heat. Bring to a simmer, stirring frequently. Once oats begin to soften and the liquid thickens, add chia seeds, flaxseed, Sucanat and ginger. Simmer and stir until oats meet your desired consistency.