Three Must Eat Breakfast Foods (For Non-Smoothie Days)

Three Must Eat Breakfast Foods (For Non-Smoothie Days)
July 13, 2017

Do you love your breakfast smoothie but are longing for variety?

I get it, some of you might just want to add variety for days when there’s a few extra minutes to spare, having a satiating meal composed of protein and good fats can help with blood sugar management, metabolism and weight maintenance. This is because good protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize. 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” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” food. And for good reason!

No, I’m not talking about processed egg whites in a carton, (gross!) I mean actual whole free range or organic “eggs” (preferable from your local farmer).

Egg whites are OK but only as part of the whole deal. Egg yolks are the real nutritional hero here. The mighty yolk contains 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 or snack when you’re running short on time. My family loves them on salads too!

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases as long as you are keeping a healthy diet with tons of vegetables and fiber; and eating healthy eggs from healthy free range chickens.

Super Tip: Do NOT cook the yolks at high temperatures 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 are a great contribution to your breakfast.

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 morning. 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 or slather over a sprouted bread toast, yum!

Tip: 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. My favorite is green-chai tea with almond butter, it’s delicious!

Breakfast Food #3: Veggies

Yes, you already know you should get more veggies and that includes breakfast; every meal is and should be an opportunity to give your body the best and most nutritious food. 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.

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 enjoy (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?)
½ cup diced tomatoes
1 cup mixed veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or turmeric

Add coconut oil to a 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 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.

 

 

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Posted in Healthy Tricks, Recipes, Uncategorized by Mari Pizarro | Tags: