HELLO 2019! With the new year here, you may have thought about some resolutions that aim to improve your health in some way. Whatever those might be, I URGE you to forget about detoxes, cleanses, fad diets and unnecessary supplements. Rather, think about small and realistic changes that can make a HUGE difference in how you feel, physically and mentally. One health tip I strongly encourage is to eat a balanced breakfast, something that many of my clients struggle with.

In partnership with the California Prune Board, I have created 4 breakfast ideas that hit all the checks when it comes to an ideal breakfast- a balance of macronutrients (carbs, protein, fat), can be prepped in advance or thrown together quickly and offers unique flavours. California prunes are a source of fibre and have a low glycemic index, which are important factors for managing blood sugar, digestion and heart health. In addition, eating one daily serving of about 5 prunes (40g) can help slow bone loss due to their vitamin k and manganese content.

I really do believe that breakfast is our most important (and personally, my favourite) meal of the day. It helps manage hunger and cravings throughout the day, helps us concentrate on morning tasks, fuels morning workouts or promotes recovery, and contributes to our recommended intake of essential nutrients. Whether your January intentions are to manage weight, eat healthier, be more active, or improve your bone health, these delicious, naturally-sweet breakfast ideas can help you achieve those goals!

Yogurt parfait with prune granola:
• 2 cups rolled oats (gluten-free if needed)
• ½ cup hemp seeds
• 1 cup walnuts, chopped
• ¼ cup unsweetened coconut shreds
• 1/3 cup California prunes, chopped
• 2 tbsp pure maple syrup
• 1/3 cup coconut oil, melted
• ½ cup natural nut or seed butter
Preheat oven to 250°F. In a large bowl combine all dry ingredients. In a small bowl, combine wet ingredients. Pour wet ingredients over dry and mix until well combined. Pour mixture over parchment paper-lined baking sheet and cook for 1 hour and 15 minutes, stirring periodically. Top over yogurt with fruit or enjoy with milk of choice!

Prune chia pudding with berry-prune jam
Pudding:
• 1 can full fat organic coconut milk (400mL)
• 5 California prunes
• 1 tsp pure vanilla extract
• ¼ – 1/3 cup chia seeds (more chia seeds = thicker pudding)
Blend all ingredients until combined. Store in fridge overnight.

Berry-prune jam:
• 1 cup frozen raspberries
• ½ cup frozen blueberries
• 5 California prunes
• 1 tbsp chia seeds
Combine all ingredients in a pot and cook on medium heat until fruit is broken down (about 10-15 minutes). Use wooden spoon to break down fruit as it starts to soften. Top jam over chia pudding and store leftovers in the fridge for up to 1 week.

Nut butter and prune jam yam
Wrap a Japanese purple yam or sweet potato in tin foil and bake at 400°F for about 40 minutes (until soft on the inside). Top with natural nut butter, berry-prune jam (from above recipe) and hemp hearts for added protein. You can bake the yam the night before and heat it in the microwave in the morning.

Prune trail mix
For those with smaller appetites in the morning and need to eat on the go. The combination of a handful of nuts plus a serving of California prunes provides a low glycemic, balanced snack (carbs = prunes + healthy fat & protein = nuts) that keeps blood sugar stable and promotes long term satiety. Grab a fruit to pair with the trail mix for extra fibre and nutrition if desired.

A healthy start to the new year includes a healthy start to your day, which means including breakfast as an important part of your morning routine! What are your go-to breakfast ideas?

Xo,
Nutritious Niks

*This blog post was sponsored by the California Prune Board. I only work with companies whose values and messaging align with my own.