3 Breakfast Foods to Start Your Day Off Right.

Kickstart Your Morning with These 3 Breakfast Foods.

Do you eat breakfast every day? Are you eating the same thing all the time? Do you need a bit of inspiration to make breakfast interesting again?

Here are three foods you will want to include in your mornings.

Including protein at every meal has many advantages, from increasing your metabolism, to increasing satiety, and controlling blood sugar. Its hard to argue with the benefits of this powerhouse nutrient. This is because protein helps you feel full longer and uses lots of calories in order to digest and absorb it.  So, protein along with veggies (yes, veggies for breakfast) and good quality fats can be your new and improved breakfast of champions.

Breakfast food #1

Yup you guessed it, Eggs!

The incredible, edible egg. And I’m talking the whole unadulterated egg, not the yellow-dyed egg whites in a carton.  On one hand you can get most of the protein found in the egg in the egg white but the yolks are where the magic is. The yolks of the egg contain the majority of the vitamins, minerals, antioxidants with a manageable dose of healthy fat.

Eggs can help fill you up and keep you feeling satisfied for hours, often eliminating the need for a mid-morning pick me up. And eggs don’t cause a spike in your blood sugar (and the ensuing crash) like cereals and grain-based breakfasts do.

Eggs are super easy to keep on hand. Hard-boil a bunch and keep them ready to grab-and-go for those times the morning just doesn’t go as planned.  

Breakfast food #2

Nuts and seeds!

Surprised at that one?

Nuts and seeds are a great addition to a healthy breakfast;  they contain monosaturated and polyunsaturated fats (the good fats) along with protein and plenty of vitamins, minerals and even fiber.

Now don’t be mislead by candied nuts or nut-butters that are loaded with sugar. Stick to the unsweetened variety for optimal nutrition.

Need something fast? Nuts and seeds fill the bill on mornings your running behind. Grab a small handful of nuts like walnuts or almonds, or pumpkin seeds to munch on en-route.

If smoothies are your breakfast of choice try adding a handful of nuts or a spoonful of nut-butter to your smoothie.

I like Greek yogurt with a spoonful of pumpkin seeds, sunflower seeds and almonds mixed in. This combo gives me the protein and healthy fats, and it is quick to eat.

Breakfast food #3

Veggies! ….for breakfast?  Definitely!

Just like you should be including protein at every meal you should aim to do the same with veggies. Dietary guidelines recommend 3-5 servings of vegetable per day. So, start early and get some in at each mealtime to help hit your target.

The majority or nutrients we need to thrive are found mainly in vegetables. They are packed with vitamins, minerals, FIBER, antioxidants, phytonutrients,. You just can’t go wrong or get too many vegetables so go ahead add them to every meal.

One of our favorite breakfasts is sautéing a pile of veggies like peppers, onions, squash, mushrooms, tomatoes, etc. and serve eggs over easy on top.

Or if you have roasted veggies leftover from dinner try reheating them and topping with an egg or two, you may discover it’s your new favorite.

 

 

 

 

Here is a delicious breakfast for you to try.

Out-the-door Veggie Omelet Wrap

1 tsp coconut oil

1/4 cup diced veggies, mix and match, onion, peppers, mushrooms, broccoli, spinach; any combo that appeals to you (you can buy frozen diced onions and peppers for a real timesaver) 

1 or 2 eggs beaten

1 whole wheat tortilla

2 TBSP salsa

 1 TBSP grated cheddar cheese (optional)

Sauté veggies in coconut oil then pour the beaten egg over top veggies and cook without stirring. When the bottom is done flip the eggs and cook until cooked through

While eggs are cooking spread salsa on wrap and sprinkle with cheese. Top with egg and roll up.

Enjoy at a leisurely pace or Wrap bottom half of tortilla in foil for a  ‘handle’ and you can eat this ‘on-the-go’ if needed.

And for a breakfast you can make ahead and enjoy all week try this Crustless Spinach Quiche.

Remember, Protein, Vegetables and Healthy fats make up the cornerstone of a healthy eating plan. Get a serving of each for breakfast and you will be well on your way to a day packed with great nutrition.