Do you love eating breakfast? Do you have a list of “go-to” recipes you have all the time? Or do you need a bit of inspiration to start eating breakfast again?
Getting a little bit of protein at each meal can help with blood sugar management, metabolism and weight loss. The reason for this is because protein helps you feel fuller longer and uses up a heap of calories to absorb and metabolize it. So I’m going to show you how to get the protein, as well as some veggies and healthy fats into your new and improved “go-to” breakfasts.
Breakfast Food #1: Eggs
Eggs, they are the “quintessential” breakfast food. And this is for good reason!
Now, I’m not talking about processed egg whites that come in a carton. I’m talking about the real deal. Whole Eggs.
While egg whites are mostly protein the yolks are the real nutritional powerhouses. The yolks contain vitamins, minerals, antioxidants, and healthy fats.
Eggs are pretty good, they can help you feel full, keep you feeling fuller for longer, and they help to stabilize blood sugar and insulin.
Plus, it is SUPER easy to boil a heap of eggs and keep them in the fridge for when you need a quick grab n go breakfast when you are running short on time in the morning.
And it’s important to note that the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.
One thing you should consider is 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 unhealthy for the heart.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds make a great addition to any breakfast. They contain healthy fats, vitamins, minerals, protein and fibre. How good!
I’m talking about the REAL, whole, unsweetened ones. Don’t be fooled by candied nuts, sweetened nut/seed butters or chia ‘cereals’ with added sugars. They are not what we are talking about here.
If you are running late in the morning’s nuts and seeds are also the ultimate fast food. Grab a handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can munch on them while you’re on your way to work.
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Hint: If you enjoy a creamy latte in the mornings have a go at making one with nut or seed butter. All you need to do is add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. Yum!
Breakfast Food #3: Veggies
Yes, you already know how you really should get protein at every meal breakfast included; but this also applies to veggies. You know I couldn’t not recommend veggies at every meal, right?!
Veggies are a fantastic source of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You really can’t go wrong by adding them into every single meal of the day so if your not already you really should try adding them to your breakfast!
I don’t mean you need to have a salad or roasted veggies for breakfast but you totally can if you want to! There are no rules about what you are and aren’t allowed to have at breakfast time.
A great combination for any meal, including breakfast, is to add some protein to leftover veggies, how easy!
Below I’ve included a delicious recipe for you to try (and customise to your own taste) for your next breakfast.
Recipe (Eggs & Veggies): Veggie Omelet
1 teaspoon coconut oil
1 or 2 eggs (depending on how hungry you are)
¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or turmeric
Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are best).
Whilst the oil is melting 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: Substitute grated, sliced, or diced portion of your favourite vegetable. Try grated carrots, chopped broccoli, roast pumpkin, diced tomato, spinach..the possibilities are endless