Do you love your breakfast? Do you have a short list of “go-to” recipes? Getting some protein 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. I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.
Breakfast Food #1: EggsEggs are the perfect breakfast food. I'm not talking about those processed egg whites in a carton. I mean actual whole “eggs”. Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats. Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin. Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time. The cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. One thing to consider is to try 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 not heart healthy.
Breakfast Food #2: Nuts and/or SeedsNuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Don't be fooled by those “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened kind. They are 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 munch on them while you're commuting. Another easy way to add them to your morning routine 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: VeggiesYou already know you really should get protein at every meal including breakfast; but this also applies to veggies. 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! You wouldn't be breaking any “official” breakfast rules or anything like that if you have a salad or roasted veggies for breakfast. If you need a great and easy way to incorporation more veggies into your morning routine, click the link to signup for my Green Smoothie Challenge. Its great for those who take breakfast on the go. It’s never too late to get on track with your wellness goals; if you have any questions, email me at Shannon@5rings.net. I've included a delicious recipe below for you to try (which can be customized to your veggie preference) 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 preferred).
- In the meantime, 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.