One of my favorite breakfast items is my potato bagel with schmear. 🥯 One baked russet potato (cut off the baked skins and keep for a fun snack or inventive lunch) topped with my potato "cream cheese schmear" and cucumbers. 

I hacked this from the "yogurt bagel" trend. I just blend the potato with 1 cups of any plain yogurt of your choice (non-dairy or dairy depending on your choice) and add in 2 tsp of baking soda & then gf flour until it's "doughy" ... then bake until golden (350° for 45 - 55 minutes.... just keep an eye on them). 

The spread is a second potato blended again with 1 cups of yogurt and one juiced lemon. Then I mixed in some nutritional yeast, salt and chives. Seriously so good. The idea for this spread came from a video from Rainbow Plant Life. 

Why potato?? Isn't that too carby? 

Well as a woman, first off, my hormone levels require carbs. Secondly, they have an exceptionally high satiety value, fiber content, and low energy density. Finally they are packed with essential vitamins (C, B6) and minerals (potassium, magnesium).

Because we cooked these potatoes and cooled them it significantly reduces their impact on insulin and blood sugar levels. Win-win!!

If you are interested in creating a change or looking at microdosing GLP talk to your doctor, start a questionnaire or schedule an information session with me to see if integrative coaching could help.

Your Protein Shake Is Not A Meal Replacement Shake

So how do you make a healthy meal replacement shake?