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 usually tends to be the most daunting for a lot of people. We are pressed for time, have a hard time getting out of bed and don’t feel like we want to do elaborate meal preparations early in the day. Let’s discuss what would be a good start to your day in terms of breakfast.
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 a good reason! Unless you are sensitive to eggs of course.
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 which helps your metabolism.
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 un-healthy. Think scrambled eggs. Try sunny side up, over easy, soft boiled or hard boiled eggs instead
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals and fiber. Nuts and/or seeds would make a great contribution to breakfast. They are really small powerhouses in terms of nutritional content.
You won’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 unsweetened 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 and 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! You wouldn’t be breaking any “official” breakfast rules or anything like that. They also “hide” quite well in smoothies and fresh juices. Sauerkraut in your daily smoothie is really delicious, try it!!
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.
I’ve included a delicious recipe here for you to try (and customize) for your next breakfast.
References:
http://www.precisionnutrition.com/eggs-worse-than-fast-food
http://www.precisionnutrition.com/encyclopedia/food/eggs/
https://authoritynutrition.com/eating-healthy-eggs/
https://authoritynutrition.com/12-best-foods-to-eat-in-morning/