Viktoriya Health Journal

Fresh and Light Tropical Acai Bowl
Acai bowls make a delicious, cool, and antioxidant-rich breakfast that is perfect for your busy schedule.

Acai bowls are like a smoothie in a bowl. It's kind of like having healthy ice cream for breakfast They are so refreshing and give you a nice boost of energy. Oatmeal and cream of wheat, move aside. Add this acai bowl to your list of breakfasts in a bowl.

The acai is pureed when it is frozen so it becomes like a sorbet. It is typically topped with granola, some kind of fruit, and honey. It's nice to mix it up with different kinds of fruits and types of granolas. Strawberries, raspberries, blueberries, and bananas are super popular fruit toppings. You can also substitute fruits like papaya, kiwi, or mango to make this tropical acai bowl even more colorful. Adding seeds like sunflower seeds, pumpkin seeds, and chia seeds are tasty additions that add some nice texture and nutrition.

Savory Quinoa Egg Muffins With Spinach
When needing a breakfast-on-the-go, it's easy to grab a power bar or pastry, but those options are high in sugar and fat. These egg muffins made with quinoa and spinach are a wholesome alternative that is easy to put together and can be made ahead and frozen for a quick breakfast or snack at any time. This recipe is also great for Christmas morning or as part of a brunch buffet, especially since the muffins are vegetarian and gluten-free.

A great way to use up any leftover quinoa, this dish is high in vegetarian protein, offering a boost of energy to start the day. Feel free to add other vegetables such as chopped tomato, asparagus pieces, or chopped bell pepper. Or, if you don't need them to be vegetarian, include breakfast sausage or bacon. The shredded cheese can be any flavor you choose, from sharp cheddar to pepper jack to Brie cheese.

Overnight Oats
Overnight oats are one of the easiest and most nutritious breakfasts you can make to feed your family. In barely 10 minutes of prep, this no-cook wholesome meal comes together by simply mixing the ingredients the night before and placing them in the fridge. Rolled oats, milk, and a few other tasty ingredients are the base of this simple recipe that's easy to customize. If you're keener on hot oatmeal, simply warm up slightly in the microwave when you're ready to eat. Hot or cold, it's equally delicious.

These overnight oats contain chia seeds for added nutrition and better texture. The seeds soak up some of the liquid as the mixture sits and creates a thicker, creamier consistency. If you're gluten-free, use certified gluten-free oats and toppings. To make the recipe vegan, use non-dairy milk and leave out the yogurt or use a non-dairy brand.

A little maple syrup, cinnamon, and vanilla make this breakfast dish just sweet enough. We added dried cherries, toasted almonds, and bananas for some extra natural sweetness and lots of texture, but feel free to use your favorite toppings. The recipe yields two servings, but simply double or triple the amounts to make larger batches—leftovers keep well in the fridge for a few days, making overnight oats great for meal prep.

Peanut Banana Cinnamon Smoothie
Are you looking for a little something extra in your smoothie? You may not have thought about using cinnamon to add some spice to banana or peanut butter smoothies. These drinks are delicious, but the flavor can be lacking in an element that brings some heat. Cinnamon adds that burst of spice that brightens the whole drink.

This recipe, which requires a blender, makes one medium (about 12-ounces) or two small (about 6-ounce) smoothies.

Ingredients
1 cup vanilla soy or skim milk
1 large fresh or frozen ripe banana, cut into chunks
2 tablespoons peanut butter, preferably natural
1/2 teaspoon cinnamon, more for sprinkling
1 teaspoon honey, or turbinado sugar, optional
3 large ice cubes

Avocado and Poached Egg Toast
Poaching the perfect egg may not come easy to you, but with this recipe simply poach the egg, mash the avocado, and top it all on a fresh piece of whole wheat toast. it doesn't get any simpler or more wholesome than that! Add a little Sriracha if you like it spicy! You can go really crazy and use guacamole instead of plain mashed avocado. It's a little more work, but it sure is tasty! You can also just spice it up with a little cayenne or a drizzle of your other favorite hot sauce or spice. This toast is so versatile. You can really top this toast with any kind of egg. A fried egg would work just as well. Even scrambled would be welcomed. Whatever is easier for you.

Ingredients
1/2 avocado (mashed, leave it on the chunkier side if you like!)
1 slice whole wheat bread (toasted)
1 egg
1 dash salt (to taste)
1 dash black pepper (to taste)
1 dash Sriracha (or other hot sauce to taste)

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