The morning meal is known as “break fast,” because your body has usually been without nutrients since the night before. Be sure what you eat is healthy and gives your body the boost it needs to get through the day.
Easy breakfast ideas—what sounds good?
Many people are pressed for time at breakfast during the week. We talked earlier about healthy snacks to help you through between-meal periods.
Take time to stock up on nutrient-dense foods for breakfast and you can skip the corn muffin and coffee run later in the morning.
Here’s a variety of easy breakfast ideas to suit every taste:
- Yogurt with fruit and grains: Yogurt with fruit, whole grains, or healthy granola is a common, easy breakfast idea. More and more, researchers are connecting immune, digestive, and metabolic health with the conversation that occurs between trillions of helpful bacteria that live in our gut.
Plain whole yogurt (without any sugars or artificial sweeteners added), sweetened with your favorite fruits–banana, strawberries or blueberries, with a piece of sourdough or wheat toast give your healthy gut bacteria a reason to get up in the morning. Yogurt and other dairy products are also high in calcium—an important dietary mineral.
- Rice pudding made with almond milk, raisins, dates, and almonds: Rice pudding made with basmati rice can be a high energy addition to your morning. Adding your favorite nuts will add crunch and protein to this high energy breakfast.
- Pick up the protein: Adults should aim for between 46 ♀ and 56 ♂ (depending on gender) grams of protein per day. Protein is an essential building block of human health. Eggs offer a low-calorie, high protein way to start your day. In a hurry? Grab a hard-boiled egg and a handful of nuts or seeds (pumpkin, almonds, pistachios, sunflower, squash, chia) with some Greek yogurt. No longer considered a cholesterol culprit, eggs are back in style. Try them whole, or as part of an omelet packed with veggies, or bake a frittata with asparagus and sliced tomato as a nutritious way to start your day. We often boil a dozen eggs at the beginning of the week…both the children and adults like having such a handy snack.
- Smoothies! Smoothies are a fantastic way to stoke the furnace first thing in the morning—or to grab as mid-morning pick-me-up. Remember to measure ingredients, use coconut milk or yogurt instead of sweetened fruit juice, avoid added sugar, add fruit, and some greens like kale (for thyroid health, remember to use blanched or wilted kale or spinach). Include a scrambled egg on the side and you are set.
- Healthy breads: Whole grain, fruit, or oatmeal muffins, scones and toast are a great way to get some diversity with your breakfast in the morning. If you’re not avoiding gluten, whole grains are healthy, and can help you feel fuller longer. If you feel like baking on the weekend, make some healthy banana bread, and consider adding nuts to the recipe for a protein boost. For those intolerant or sensitive to gluten, use a gluten-free recipe to get your breakfast bread fix in a healthy way. Toast can be topped with fruit, avocado, peanut butter, eggs or aged cheese to boost nutrients and help you feel full.
- Chia Seed Pudding: Combine chia seeds with almond milk, honey, cinnamon and fresh ground cardamon. The chia seeds take on the texture of tapioca with a little pop to it. This is one of my favorites.
- Oatmeal: Combine oatmeal with almost anything for a heart-smart, easy breakfast idea. Steel cut oats can be prepared the night before. Toss in blueberries, sunflower seeds, raspberries, or switch it up with peanut butter and grapes to make it seem like a pb&j breakfast treat. Or add some goat cheese, almonds, or blackberries—and bland old oatmeal is boring no more!
- Aged Cheese please: Fruits, grains, and cheese offer the same fullness as yogurt but these ingredients are easy to take along in your lunchbag. Healthy and filling, try walnuts, banana, and aged romano or other sheeps milk cheese cubes. Add a slice of cheese between two waffles made with white whole wheat, or whole wheat flour. You can make waffles ahead of time and walk out the door with a grilled cheese waffle or peanut butter with raisins on a waffle. For those with a little more time on their hands, try eggs and cheese in a grilled Panini sandwich with a slice of avocado and a drizzle of balsamic or honey. Be daring and try some of the goat and sheep milk cheeses.
- Fast and healthy breakfast skillets: Make your skillet a one-stop shop for a healthy breakfast. Just a few ideas include quick Huevos Rancheros, raspberry, blueberry or other fruit in a pancake puff, and omelets made with leftovers from last night’s dinner—just add fruit on the side and you are good to go. Speaking of hearty, where would breakfast be without potatoes? Shredded, cubed, diced—throw in some eggs, salsa, red and green peppers and you are on your way.