By Jen Gendron: Health & Wellness Coach
Are you a breakfast eater? Or dare I ask are you a “healthy” breakfast eater? If you are like many of us with rushed and busy mornings, chances are you are either not eating breakfast at all or, your breakfast choices may be less than healthy. Do you need some healthy ideas for “grab and go” mornings? Here are some great ideas for healthy breakfasts along with a new recipe to try.
Getting some protein at each meal is really important as it can help with blood sugar management, metabolism and weight loss. Protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So here are some ideas to get the protein you need along with some veggies and healthy fats in to your morning routine.
Breakfast Food #1: Eggs
Yes, eggs are the number one go to breakfast food, and for good reason! While egg yolks have gotten a bad rap over the years and many folks have gravitated to egg whites only or worse, processed egg whites in a carton but it is actually not only ok but good for you to eat the actual whole “eggs”!
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Egg 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. This is my number one time-saving tip – cook them ahead so you don’t have to worry about trying to whip them up in the morning. If you are not a fan of boiled eggs, there are many make-ahead baked egg ideas that you can use to get your eggs in for the morning. And all the hype about the cholesterol in eggs and the association with an increased risk of arterial or heart diseases is a myth and you should go ahead and enjoy your eggs!
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 and both would make a great contribution to breakfast. Don’t be fooled in to using “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you want to use 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 munch 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.
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.
Breakfast Food #3: Veggies
You already know you really should get protein at every meal including breakfast; but this also applies to veggies. 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! Adding some veggies in to an omelette or, if you enjoy a smoothie, adding a cup of your favorite greens is a great way to get your veggies in at breakfast in a way that is delicious and feels like a breakfast meal!
Here is a delicious recipe that you can try (and customize) for your next breakfast.
Recipe (Eggs & Veggies): Veggie Omelet
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 or other veggies of your choice)
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 a small bowl, 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.