Do you love your breakfast? Do you have a short list of “go-to” breakfast foods? Maybe you need a bit of inspiration to start eating breakfast again?
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, providing more satiety, calorie for calorie, as compared to carbohydrates. 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” breakfast foods.
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. The yolk is especially high in lutein, which is an antioxidant that protects the eyes. Lutein helps prevent macular-degeneration, a type of blindness that can develop in later years. Also, because they are full of protein and good fat, eggs can help you feel fuller for longer, while stabilizing blood sugar and insulin.
I don’t want to forget to mention how easy it is to boil half-a-dozen eggs and keep them in the fridge for a “grab and go” breakfast (or snack) when you’re running short on time.
And no, the cholesterol in eggs is not associated with an increased risk of arterial or heart disease. I’m so happy that the cholesterol/heart disease hypothesis has been disproved.
However, 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 can be a problem. Two of the healthiest ways to cook eggs is boiling or poaching, and this is because the egg yolks do not come into contact with the atmospheric oxygen when they are cooking, and therefore the cholesterol doesn’t oxidize.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds make a great contribution to breakfast that is often overlooked. In fact, when I was in Sweden a few years ago, we had the fortune to stay at a hotel with a fabulous breakfast buffet. They offered both walnuts and ground flaxseed as a topping to put on Greek yogurt. Now I have used flaxseed since the 90’s, but for some reason I never thought of putting it on my yogurt! And although I love walnuts, I never thought of putting them on my yogurt either. Sometimes it just takes a little thinking (or being shown) outside the box.
Please don’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 handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can eat them while you’re commuting, if you don’t have time to sit down to eat a full breakfast.
One of my favorite breakfasts is a smoothie, and it is super easy to add a spoonful of nut or seed butter to a morning smoothie. Think almond, peanut, or hazelnut butter. It really boosts the flavor, and adds healthy fats that will help keep you going well into lunchtime. In fact, I made this delicious shake this morning with a couple of tablespoons of organic peanut butter, yum! Check out my Creamy Chocolate Goodness Shake. It will be a new favorite!
Breakfast Food #3: Veggies
So, by now you probably know that 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 veggie stir-fry 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.
My favorite “fast” way to add green veggies to breakfast is to take a large handful (or two) of pre-washed greens, drizzle with olive oil, and barley wilt them in the microwave for 30 seconds. Then place a cooked egg on top, and voila! You can also add a handful of greens to your morning smoothie; spinach is great for this. Or you can roast a pan of veggies on the weekend, store them in your fridge, and then heat up a cup to have with your breakfast. Veggies pair so well with eggs, that if you can get into the habit of having eggs a few times a week, then adding in the veg is a easy “yes”!
Do you eat these foods for breakfast? If so, please share in the comments below how you use them so we all might be inspired! Maybe you have another food that starts your day off on the right foot? Please share below.
I hope you found this information helpful. As always, if you enjoyed this blog post, please share with family or friends.
