Three Must Eat Breakfast Foods
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 a bunch of calories to absorb and
metabolize it. So 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: Eggs
Yes,
eggs are the “quintessential” breakfast food.
And for good reason!
No,
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.
And...nope
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 heart unhealthy.
Breakfast
Food #2: Nuts and/or Seeds
Nuts
and seeds contain protein, healthy fats, vitamins, minerals, and fiber. 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 – you know 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; you can nosh
on them while you're commuting.
Not
to mention how easy it 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: Veggies
Yes,
you already know you really should get protein at every meal including
breakfast; but this also applies to veggies.
You know I would be remiss to not recommend veggies at every meal,
right?
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!
And
no, you don't need to have a salad or roasted veggies for breakfast if you
don't want to but you totally can! You
wouldn't be breaking any “official” breakfast rules or anything like that.
Adding
some protein to leftover veggies is a great combination for any meal. Including breakfast.
I've
included a delicious recipe below for you to try (and customize) for your next
breakfast.
Recipe (Eggs & Veggies): Veggie Omelet
1
teaspoon coconut oil
1
or 2 eggs (how hungry are you?)
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.
Serve
& Enjoy!
Tip: Substitute grated, sliced, or diced portion
of your favorite vegetable. Try grated
carrots, chopped broccoli or diced tomato.
References:
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