Do you love your breakfast?
Do you have a short list of “go-to” recipes?
Do you need a bit of inspiration to start eating breakfast again?
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 more 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 favourite new “go-to” breakfasts.
Breakfast Food #1: Eggs
Eggs are the “quintessential” breakfast food. And for good reason! I'm not talking about 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 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 heart unhealthy.
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fibre. Nuts and/or seeds would make a great contribution to breakfast.
You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars right? I'm talking about the real, whole, unsweetened food here.
Nuts and seeds are also 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.
Another option 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. Be sure to use a hand blender or a vented enclosed blender or you may have a mess on your hands.
Breakfast Food #3: Veggies
You already know you should get protein at every meal including breakfast; you should also get in some vegetables.
Vegetables are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fibre and water. You can't go wrong adding them into every single meal of the day so if you don't already, give them a try for breakfast!
You don't need to have a salad or roasted veggies for breakfast if you don't want to, but you can! You wouldn't be breaking any “official” breakfast rules !
Adding some protein to leftover vegetables is a great combination for any meal. Including breakfast.
Reference this weeks newsletter for a delicious breakfast recipe for you to try.