Maybe you love your breakfast and have your go to list of breakfast foods; or maybe you need some motivation to start eating breakfast again? Well here are some great strategies to make sure you’re getting what’s truly important out of what has been touted as the most important meal of the day.
Unknown to still too many – adding a substantial amount of protein at each meal can help with blood sugar management, metabolism and weight loss. The reason being that protein grants satiety (feeling full) longer and puts to use (burns) a lot of calories to absorb and metabolize the same protein. So I’m going to share some tips on how your can get the protein, as well as vegetables and healthy fats for your new and hopefully favorite list of breakfasts foods.
Top Breakfast Food #1: Eggs
Eggs really do reign as breakfast foods, ad for good reason!
But to clarify first – I’m not speaking about those “egg” white in a carton. I mean singing about real ,actual actual whole eggs that come in a shell and all.
Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those 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” protein “bullet” breakfast when you’re running short on time.
Also, to calm your “fears” – 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’sunhealthy for the heart.
Top 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.
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.
Top Breakfast Food #3: Vegetables
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 of course not – you don’t need to have a salad or roasted vegetable for breakfast if you don’t want to but you really can! You wouldn’t be breaking any “official” breakfast rules.
Add some protein to your leftover vegetables to make a great combination for any meal, including breakfast.
Included below is a delicious recipe for you to try or customize for your next breakfast.
Eggs and Vegetables
1 teaspoon coconut oil
1 or 2 eggs
¼ cup vegetables (grated zucchini and/or sliced mushrooms and/or diced peppers)
A dash of salt, pepper and turmeric
-Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans, preferably).
-While the oil is heating up, grab a bowl and beat the eggs with your vegetables and spices.
-Tilt pan all over to ensure the bottom is well covered with the melted oil. Pour the 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 the egg white is no longer runny.
Serve and Enjoy!
Substitute grated, sliced, or diced portions of your favourite vegetable. Try grated carrots, chopped broccoli or diced tomatoes
Image by By Smastronardo (Own work) [CC BY-SA 4.0], via Wikimedia Commons
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