Breakfast – 12 Steps to a Healthier You!


Eat Breakfast Daily

Our bodies go into starvation mode when they aren’t fed. What does this mean? It means our bodies horde fat instead of burning it. So how do we get our bodies to burn fat and build muscle? EAT.

Ok not random unhealthy processed foods – real whole foods.

Fresh steel cut oats, apple, cheese and a cup of green tea.

Ok on the surface this sounds a bit bland. So let’s pump it up!!

Irish Steel Cut Oats

Boil enough water to cook your oats. Usually about 2 cups. This recipe is based on 1 cup of oats to 2 cups of water.

Boil Water
Add a pinch of salt.
1 cup of oats
1 medium apple (cored and chopped into 1/4 in cubes)
2 tablespoons raisins
1 tablespoon minced candied ginger
1 pinch pumpkin pie spice
1/8 cup toasted chopped almonds, cashews, and walnuts

To Top
Make a simple syrup of turbinado sugar add 1/8 teaspoon of candied ginger.

Top with unwhipped whipping cream. Yes I wrote whipping cream. Ok so you resist the cream! Creme fraise works wonderfully too! Fabulous healthy fats and good protein.

1. In a medium saucepan, bring the water and salt to boil, then add the oats, apple, raisins and pumpkin pie spice.

2. Cook over medium heat, stirring frequently, until the oats are soft (approx. 10 minutes) Stir in the nuts and the candied ginger.

3. To serve, divide between two large bowls.

4. Sweeten with syrup and top with cream.

Now you’re ready for that stressful meeting! Oats are filled with fiber, antioxidants and B vitamins. No grumbly tummy!

Skip the coffee and take that cup of green tea to go! The energy level will be steady unlike coffee and so will your body’s acid level.


About Smoothie Essentials - ShelleRae

Welcome! I am ShelleRae and I am very excited you are here. I joined the Smoothie Essentials team about 5 years ago now. Always health conscious and into prevention versus medication it seemed natural when the opportunity came up to take on the creation of this blog and the MatchaGT blog as well. As mother to three and surrogate to many more I've practiced much of what I write on sometimes with great success and other times with a bit less. My friends and family are my test kitchen and my facts are most often from WebMD - they seem to have a fairly accurate and conservative approach. The Smoothie Essentials product is a line of boosts that add functionality to one's daily foods without adding flavor or colors. (except for MatchaGT and green blend) making it easy to "hide" them from the finicky eaters we all know and love. From stirring them into yogurts, smoothies, frappes and even juice drinks it all come out with the original flavor being center star.. My inspiration comes from others who also are striving to live a better life through lifestyle changes. More information is available at or by emailing

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