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, or 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, with three must eat breakfast foods and a yummy recipe too! Do you love your breakfast? Do you have a short list of “go-to” recipes? Or do you need a bit of inspiration to start eating breakfast again?
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 favorite new “go-to” breakfast foods:
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. Nope, the cholesterol in eggs is not associated with an increased risk of arterial or heart disease.
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 Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. They make a great contribution to breakfast.
Don’t be fooled by “candied” nuts, sweetened nut or seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.
Nuts and seeds are 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 or seed butter into your morning breakfast smoothie.
Hint: If you like a creamy latte in the mornings try making one by adding a tablespoon or two of your favorite nut or seed butter to your regular hot tea. Simply blend until frothy!
Breakfast Food #3: Veggies
Yes, you already know you should get protein at every meal including breakfast; this means veggies too. You know I would be remiss to not recommend them 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! You wouldn’t be breaking any “official” breakfast rules.
I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.
- 1 teaspoon coconut oil 1 or 2 eggs (how hungry are you?)
- ¼ cup veggies (grated zucchini, sliced mushrooms, diced peppers)
- dash salt, pepper, and turmeric
Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
In the meantime, grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into the pan and lightly fry the eggs without stirring.
When the bottom is lightly done flip over and cook until the white is no longer runny.
Serve & Enjoy!
Tip: Substitute grated, sliced, or diced portion of your favorite vegetable. Try grated carrots, chopped broccoli or diced tomato.
Don’t forget about these 3 supplements you should take with your breakfast, especially if you’re over 45 like me!