Do you love your breakfast? Do you have a short list of “go-to” recipes? Do you need a bit of inspiration to start eating breakfast again?
Getting some protein, carbohydrates, and healthy fats 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. Carbohydrates (the healthy ones) provide you with energy and fiber, and the healthy fats, also help us with energy along with helping the body absorb nutrients.
So I’m going to show you how to get the protein, as well as some carbs, and healthy fats for your soon-to-be favourite new “go-to” breakfasts.
Breakfast Food #1: Grains
Yes, grains are the “quintessential” breakfast food. And for good reason!
No, I’m not talking about processed bagels and pastries, I mean actual oats and quinoa.
These options are mostly protein but also contain a large amount of fiber. Fiber is what keeps us sated and prevents us from consuming those ‘sugary’ snacks throughout the day, keeps you feeling fuller longer, and helps to stabilize blood sugar and insulin.
Gluten issues? Swap out your regular oats for a ‘gluten free’ option. No time to cook oats in the morning? Try some overnight oats that you can keep in the fridge for a “grab and go” breakfast when you’re running short on time.
And…if you’re not a fan of the oatmeal breakfast, swap them out for some quinoa instead. Cook quinoa like a grain, and as a result, it’s a great replacement for those sugar cereals.
Get rid of the typical breakfast and shake it up with some quinoa and top it off with some veggies, nuts, and seeds.
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.
Breakfast Food #3: Veggies & Fruits
Yes, you already know how important protein is, but so are carbohydrates, and many vegetables and fruits contain a varied amount of both these macronutrients. Yes, vegetables contain protein especially those dark-green leafy ones. 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 roasted veggies 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 grains to leftover veggies is a great combination for any meal. Including breakfast.
Don’t forget those fruits. Fruit is a great source of fiber and keeps your digestive system happy. Low in calories, high in vitamins and minerals. A great way to start your day topped with some nuts and seeds on a bowl filled with oats.
I’ve included a delicious recipe below for you to try (and customize) for your next grain breakfast.
Recipe (Grains, nuts, seeds & fruit): Quinoa Breakfast Bowl
2 cups almond milk
1/4 Tbsp cinnamon
1/2 tsp vanilla
Pinch ground cloves
Pinch ground nutmeg
Pinch ground ginger
1 cup uncooked quinoa
1 Tbsp maple syrup or two medjool dates
1/2 cup raw almonds, chopped
2 Tbsp raw sunflower seeds
1 cup fresh blueberries, or any fresh fruit
2 Tbsp chia seeds
- Mix almond milk, cinnamon, vanilla, cloves, nutmeg and ginger in a pot then add the quinoa. Bring to a boil, cover and lower the heat to simmer for 10 minutes. Remove from heat and let sit for 5 minutes.
- Sir in the maple syrup or dates and adjust sweetness to taste.
- Spoon the quinoa into bowls and top each serving with almonds, sunflower seeds, and blueberries (or your favourite fruit).
Serve & Enjoy!
Eat Well – Move Well – Live Well