Nutrition tips
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I'm so excited you are here! Savor by Juliana is inspired by a love for all things creative. I'll be sharing a collection of recipes, nutrition tips, and charming home & kitchen finds. 

With a passion for cooking and nutrition, I'll dish out simple, wholesome recipes for every season. My food philosophy is keep it simple and well-balanced. 

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Start the Day Savory

Nutrition Tips

Reaching for those sweet foods most mornings? Are donuts, pastries, or sugary cereals your go to breakfast? While these might be easy choices, they are usually filled with refined grains and added sugars. Starting the day off with whole grains, lean protein, heart-healthy fats, fruit, and vegetables keeps you full longer, manages blood sugar better, and prevents that mid-morning crash. It will get you closer to reaching daily fiber goals too. Here are 6 breakfast ideas to help you switch from sweet to savory!

#1 Breakfast Bowls

Eggs are a high-quality protein and nearly half is in the yolk! They also are a source of vitamin D, choline, lutein and zeaxanthin. For a migas style bowl, scramble up eggs and top with sliced avocado, fresh pico de gallo or salsa, a sprinkle of 2% shredded cheese, and corn tortilla strips. For all the veggie lovers out there, sauté cherry tomatoes, green onions, spinach, mushrooms, and/or bell peppers in a skillet and set aside. Scramble eggs and add veggies back to pan just before eggs are finished cooking. Sprinkle with cheese and serve with a side of breakfast potatoes or whole-grain toast. Fresh herbs such as parsley, chives, or cilantro are always pretty garnishes.

#2 Frittata + Fresh Fruit

Frittatas are super simple to make and a great way to get in a serving of veggies at breakfast. Use up fresh produce on hand such as spinach, arugula, cherry tomatoes, mushrooms, onions, asparagus, and bell peppers. Check out my Asparagus Frittata with Caramelized Shallots here. Frittatas are a fun breakfast dish to make for company too.

#3 Banana Nut Oatmeal

Oats are whole grains and can be used in a variety of recipes making them a kitchen staple. Oatmeal is fiber-rich and contains about 6 grams of protein per cup. Steel-cut, old-fashioned rolled oats, and instant oatmeal are all nutritious. With instant oatmeal, check the label and ingredients to see if there are any added sugars. Choose the plain instant oats and add your own toppings. For example, top with sliced banana and a spoonful of almond or peanut butter.

#4 Breakfast Sandwiches

Need to eat on the go? Breakfast sandwiches are filling and delicious. Top whole grain bread with eggs, sliced tomato, and 2% cheese. To get in extra greens, add spinach, arugula, or kale. A classic breakfast sandwich – peanut butter, sliced banana, and honey on whole grain bread. Try my almond butter, banana, & honey toast recipe here. Delicious with peanut butter too! Pair with a glass of milk to fuel your morning.

#5 Avocado Toast + Eggs

Avocado toast lives up to the hype! It’s so quick to make in the morning before work or school. Slice avocado and smear on top of whole-wheat bread. Lightly mash avocado with a fork and sprinkle with a dash of salt and pepper. In a skillet, cook a fried egg and top the homemade avocado toast. For an extra serving of veggie goodness, sauté some fresh spinach as a side. Sprinkle with crushed red pepper and enjoy!   

#6 Omelets

Have a few extra minutes in the morning? Omelets are protein-packed and completely customizable. Add your favorite fresh veggies such as spinach, chopped tomatoes, mushrooms, onions, or bell peppers. Enjoy with toast, fresh fruit, or a side of leafy greens.

All foods fit into a healthy lifestyle. It’s just about balance, so on a morning you’re craving something sweet like a cinnamon roll, enjoy it in moderation. Pair with a protein-rich food like scrambled eggs to keep you fueled all morning long!

based in Dallas-Fort Worth

Registered Dietitian

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