Do you love your breakfast?
Do you have a short list of “go-to” recipes? Or 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 and uses up a bunch of calories to absorb and metabolize it. So in this post, I’m going to show you how to get the protein your body needs, 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” breakfast food. And for good reason!
And 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. Regardless of what you were trained to believe during the “low-fat” craze of the 80’s and 90’s, our bodies need fat! Our brains need it, too!
Eggs have been shown to help you feel full, keep you feeling fuller longer, and they also 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. I love to boil 7 or 8 on Sunday and store them in a glass container in the fridge. I often will slice one and put it on top of Ezekial toast smothered with half an avocado. Then I sprinkle that with a little bit of sea salt, black pepper, and some ground turmeric.
And…nope, the cholesterol in eggs is not associated with an increased risk of arterial 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’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 would make a great addition to your breakfast.
And 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 in its raw form.
Not to mention, nuts and seeds are also the ultimate fast food if you’re running late in the mornings. It’s super quick and easy to grab a handful of nuts. Just don’t overdo it. A handful (meaning the palm of your hand) is a serving size.
It’s also easy 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
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. That said, 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.;) Also, adding some protein to leftover veggies is a great combination for any meal. Including breakfast.
Below is a super simple delicious recipe for you to try (and customize) for your next breakfast.
1 teaspoon coconut oil
1 or 2 eggs (how hungry are you?)
¼ cup veggies (whatever you like and have in your fridge. I like adding spinach and mushrooms))
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 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 in one side and cook until white is no longer runny.
Serve & Enjoy!
Tip: You can grate, slice, chop or dice your favorite vegetable. Try grated carrots, chopped broccoli or diced tomato, peppers.