3 Must Eat Breakfast Foods + a Recipe

September 6, 2018

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?

 

I am here to help! 💃

 

Healthy habits is the foundation of a healthy lifestyle. You can't have one without the other. And there is no better way to start then with healthy breakfast that includes some of these amazing nutrient rich foods!

 

An important weight management / health tip is to aim to get some protein at each meal. This can help with blood sugar management, metabolism and weight loss 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. You can't beat them! 

 

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. 

 

 

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.

 

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. Even better marry it with a piece of fruit and your breaky is pretty amazing! 

 

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie, or bowl of oats. In fact, a natural peanut butter and LSA are staple items at our place, and my kids have one of those options in their breakfast every single day! 

 

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. See Caffeine Free Chai Latte recipe here

 

The important thing with healthy fats is to ensure you aren't eating too much. This will depend on your dietary needs and your individual goals. It's all in the balance. 

 

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.

 

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

 

I've included a delicious super clean recipe below for you to try (and customize) for your next breakfast. 

 

 

Recipe (Eggs & Veggies): Veggie Omelette

 

Serves 1

 

What you need...

 

1 teaspoon extra virgin olive oil

2 eggs (or 1, how hungry are you?)

1/2 packed cup veggies (diced tomato, finely chopped baby spinach and diced capsicum)

Dash pepper 

 

What you do...

 

1. Add extra virgin olive oil to a frying pan 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 oil.  Pour mixture into pan and lightly fry the eggs without stirring.

 

4. When the bottom is lightly done, and the top is no longer too runny, fold half the omelette over and cook until white is no longer runny.

 

Serve & Enjoy!

 

Tip:  Substitute grated, sliced, or diced portion of above veggies for your favourite vegetable.  Try grated carrots, grated zucchini, sliced mushrooms, or chopped broccoli . Experiment with spices like tumeric etc. 

 

 

 

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/

 

 

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Consult your healthcare professional before beginning any diet or fitness regime. Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss.

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