Breakfast is for champions.
It is the most important meal of the day, but not just because it gives you energy and fuels your metabolism (which it does). It’s also important because of what you choose to eat. By skipping breakfast or making poor food choices early on, you might be setting yourself up for failure later in the day.
Typical breakfast foods often consist of sugary cereals, sugary yogurt, packaged bars, pastries, and other bread products such as bagel and toast. These, along with a cup of coffee, are quick and easy choices for rushed mornings. However, eating something full of highly refined carbohydrates and sugar, especially on an empty stomach, will cause a dramatic shift in blood sugar levels and leave you with less energy in the long run. Over time, this could disrupt the fragile hormonal balance that allows your metabolic processes to function. In other words, breakfast can help keep your metabolism working at top notch and allow you to lose weight. Another great reason to eat breakfast, especially one that contains protein: it helps prevent sugar cravings later in the day.
I urge you to eat a healthy breakfast every morning by planning ahead of time and expanding your perception of what “breakfast” foods are, since many are so unhealthy. Try out some of these new suggestions and it may open your mind to more nutritious possibilities.
10 super-charged [and creative] breakfast options
1) Homemade miso soup with mushrooms, green onion, tofu, and nori
2) Polenta porridge- combine 1/3 cup dry polenta with 1 1/3 cup water, bring to boil and stir until soft and creamy, then add frozen peas and corn, top with a splash of tamari and a sprinkle of pumpkin seeds
3) Poached eggs over spinach with a side of avocado
4) Steamed sweet potatoes mashed with a fork- add coconut milk, coconut flakes, raisins, and chopped cashews
5) Poached or hardboiled eggs with black beans and steamed greens, topped with salsa and cilantro
6) Roasted butternut squash with a splash of hemp milk (or other milk of your choice) a shake of pumpkin pie spice (or cinnamon), a pinch of salt, and a sprinkle of hemp seeds
7) Leftover grain breakfast bowl- on the stovetop heat together 1 cup leftover whole grain of your choice, add flax meal, dried cranberries, chopped candied ginger, pine nuts, honey, and a bit of water
8) Haley’s green power smoothie- recipe here
9) Pumpkin Pie Shake- recipe here
10) Almond date shake- in a blender combine 1 cup almond milk, 1 frozen banana, 3 pitted dates, 1/2 tsp. cinnamon, 1/2 tsp. vanilla extract, and 1 Tbs. flax seeds
Crumbly Oatmeal Topping
This is a great way to get kids to eat oatmeal, a hearty, fiber-rich whole grain that is ten times more nourishing than packaged cereal. Sure, the topping does have some sugar in it, but I think the rest of the ingredients make up the difference and provide an added boost of protein (nuts) and healthy fats (nuts and coconut). Plus, only a few tablespoons are needed, along with some raisins and milk, in order to make this a pretty darn healthy (and quick!) breakfast.
2 sticks butter
1 1/2 cup brown sugar
1 1/4 cup almond meal
1 1/4 cup whole wheat flour
1/2 cup coconut flakes
1 cup chopped walnuts
1) Preheat oven to 350 degrees
2) Combine butter and sugar in a small sauce pan on low heat. Let the butter melt and stir until blended
3) Remove from heat and add the remaining ingredients. Stir well, then spread mixture in a thin layer on a cookie sheet.
4) Cook for 10-12 minutes, stirring half way. Store in an airtight container.