Three Must Eat Breakfast Foods

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Feel like you need a bit of inspiration to start eating breakfast again?

As life (and mornings) get busy, breakfast is often the first thing that goes out the window. After all, your colleagues will noticed when your shirt isn’t ironed, but they can’t tell you haven’t eaten (or had a poor) breakfast, right?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. That means you’ll be more focused, and less quick to anger (which your colleagues will definitely pick up on). Protein helps you feel full longer and uses up calories to absorb and metabolize it.

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 (...eww) or cheating by ditching the yolk for just the whites.  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.

When you eat the whites and yolks together, eggs will help you feel full, keep you feeling full 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. Thinking twice about your breakfast excuses yet?

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. They’re pretty much a dream food (any of my personal clients can attest to this). Nuts and/or seeds would make a great contribution to breakfast.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars –I'm talking about the real, whole, raw, unsweetened nuts and seeds here.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Those time excuses?? Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can munch on them while you're commuting.

Not to mention how easy (and delicious!) 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 to your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. Almond butter + chai is a favourite for this.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. 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. Hint: there are no rules!

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

Serves 1

1 teaspoon coconut oil
1 or 2 eggs (how hungry are you?)
¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or 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 pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favourite vegetable. Try grated carrots, chopped broccoli or diced tomato. You can grate or slice and dice your veggies the night before (store them in the fridge) to save time in the morning.

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/

Selina Rose
A holistic nutritionist, writer, non-granola yogi, and coach dedicated to helping you find sustainability in your health so you can play full-out in life (whatever that looks like for you).
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Author: Selina Rose

A holistic nutritionist, writer, non-granola yogi, and coach dedicated to helping you find sustainability in your health so you can play full-out in life (whatever that looks like for you).