Are you a breakfast eater? Or dare I ask are you a “healthy” breakfast eater?
Maybe you need some inspiration for a few great breakfast foods. Maybe you don't have time and you need some healthy ideas for “grab and go” mornings - who doesn't ever run short on time in the mornings?
Maybe you're ready to ditch the “desserts” that are marketed as being “part of a complete breakfast”.
Don't worry, I have you covered!
Do you love your breakfast? Do you have a short list of “go-to” recipes? Do you need a bit of inspiration to start eating breakfast again?
Breakfast really is the most important meal of the day but many people either skip it altogether or don't feel like they have time to make something themselves. When you wake up in the morning you typically have gone 8 hours (hopefully-you got that much sleep) since you last ate. When you skip breakfast your blood sugar levels will crash making you feel tired, moody and tends to lead to binging later in the day. Breakfast sets the tone for the rest of your day!
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.
Breakfast Food #1: Eggs
Yes, eggs are the “quintessential” breakfast food. And for good reason! No, I'm not talking about processed egg whites in a carton. I mean actual whole “eggs”. Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin. Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.
And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It's the oxidized cholesterol that's heart unhealthy.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds therefore make a great contribution to breakfast.
Don't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.
Nuts and seeds are also the ultimate fast food if you're running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting. Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.
Breakfast Food #3: Veggies
Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right?
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!
And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can! Marketing has done a great job at making us think that only certain foods should be consumed at breakfast time. You wouldn't be breaking any “official” breakfast rules or anything like that. If you don't like typical breakfast foods get creative. In some parts of the world, typical breakfast foods are quite different than here in Canada and include rice, fish, soup, meat and veggies!
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast. I've included a delicious recipe below for you to try (and customize) for your next breakfast.
Recipe (Eggs & Veggies): Veggie Omelet
1 teaspoon coconut oil
¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers
dash salt, pepper and/or turmeric
1. Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
2. In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
3. Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.
4. When the bottom is lightly done flip over in one side and cook until white is no longer runny.
Serve & Enjoy!
Tip: Substitute any grated, sliced, or diced portion of your favourite vegetable. Try grated carrots, chopped broccoli or diced tomato.
Lucy is a Registered Holistic Nutritionist and Personal Trainer with a thirst for good food, fitness, cats, travel and adventure!