Healthy Breakfast–Healthy You
By Sarah Axtell, ND • July 16, 2014
According to our natural circadian rhythm, morning is a time when we should feel most energized…but that is not the case for a lot of people. If you are feeling sluggish in the AM and are relying a bit too heavily on your morning coffee, try these recipes to give you a little “get up and go.” Rather than relying on stimulants like coffee and sugar, aim for protein-rich breakfasts, which will stabilize blood sugar and keep you feeling full longer. Eating enough protein is crucial for maintaining a healthy body weight, optimizing energy levels, and maximizing cognition (ie. focus and memory).
All options are gluten-free and cow’s dairy-free.
Top 5 Breakfast Options beyond your traditional bowl of sugary (ie. carbohydrate-laden) cereal:
1.Eggs- Eggs are an excellent source of protein and a great option for breakfast. Here are some ideas for the incredible edible-
- Easy Goat Cheese and Pesto Frittata
- Easy Quinoa Egg Muffins
- 2 hard-boiled eggs. Boil a whole dozen on the weekend so they are ready-to-go for busy workdays!
- A one or two free-range egg omelet with chopped scallions, spinach, spices, salt and pepper. Top with salsa and avocado.
- Spinach and Egg burrito- Scramble an egg with a cup of fresh spinach and a dash of almond milk. Add salt and pepper. Fill a brown rice tortilla or a corn torilla (both gluten free) with egg scambler. Top with salsa and avocado.
2.Smoothies– An easy and practical method of adding more protein and greens to your diet. Here are my favorite smoothies:
- Chocolate Kale Smoothie
- Mint Chocolate Chip Smoothie
- Power Smoothie
- Matcha Green Tea Smoothie
- Pumpkin Spice Smoothie
3.Fruit and Nut Butter– this is a great option for people on the go and for those who do not have a big appetite in the morning. Try an apple, banana or pear topped with a couple tablespoons of cashew, almond or peanut butter. Even better, top celery sticks with some nut butter.
4.Power Muffins– I get it…sometimes you just want a baked good in the morning. Here are some super-food muffin recipes I like to make on a Sunday and keep half in the fridge for an easy breakfast and store half in the freezer for a later date.
5.Oatmeal- Cook gluten-free oats in almond, hemp or coconut milk. Choose from the following toppings to boost the nutritional density:
- Nuts- almonds, cashews, hazelnuts, walnuts
- Ground seeds- flax, pumpkin, sunflower
- Molasses, honey, maple syrup, unsweetened coconut flakes
- Berries- raspberries, strawberries, blueberries (I keep frozen berries in my freezer year round for a quick and easy antioxidant boost)
- 2 tbsps hemp, pea or rice protein powder
- Almond butter, cashew butter, peanut butter
If you or your child just cannot seem to fathom breakfast without cereal, here are some ideas to increase the nutritional value of your morning bowl of cereal:
- Top your cereal with ground nuts and seeds. See post on “Give You Child the Seed of Health” for more info. Ground flax is my favorite.
- Forgo cow’s milk and substitute it with UNSWEETENED almond milk, coconut milk, or hemp milk.
- Eat a hard-boiled egg on the side to increase the amount of protein you consume in the AM.
Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.