We’ve all been told how important breakfast is for a healthy life and to maintain weight. But it is just as crucial in refueling the body after an overnight fast.
High protein food such as eggs will keep you fuller longer compared to carbohydrate-heavy food like bread, pasta or pastries. Furthermore, consider this: every meal in a day is an opportunity to introduce essential nutrients to the body, and if you can get your vitamin and mineral requirements sorted out at the beginning of the day, why not? If you have a sweet tooth, you might want to try these breakfasts that tastes like dessert but is healthier than a donut.
Yummy Overnight gluten-free oats
Not everyone likes oats and oatmeal; they can be bland and chewy, not likely the most appetizing item early in the morning. What if I told you, you could have a dessert in the morning? Overnight oats are made by soaking pre-cooked steel-cut or rolled oats in nut milk or coconut yogurt overnight, with other accompaniments such as a few nuts, fruits, seeds, and even indulgent ingredients such as almond butter or chocolate powder a. Oats are high in dietary fiber and when consumed regularly, can lower risk of Type II diabetes and improve cholesterol profile. Overnight oats are super easy to make, and you can complete the prep the night before and store it in the fridge overnight for the oats to steep and soften. The morning after, a tasty, healthy breakfast right out of the jar, ready to be consumed in leisure at home or brought to work. In fact, overnight oats make great lunches too, particularly if you enjoy something sweet in your meals.
Chia seed pudding
Chia seed is regarded as a nutrition powerhouse, or a superfood as it contains relatively high amounts of protein, fiber, essential compounds such as Omega 3 fatty acids, and calcium compared to other edible seeds. Research suggests that regular consumption of chia seed could help lower blood cholesterol, triglyceride levels, lose weight and stabilize blood pressure. One way to incorporate chia seed into diets is to sprinkle them dry onto salads, oatmeal, and smoothies. Another more interesting idea is to turn them into pudding, making a delicious dessert for breakfast. It turns out that chia seed, when soaked in liquid, releases a gel to form a pudding. Add chia seed to your choice of nut milk- in a 1 to 4 ratio, add flavorings such as monk fruit, stevia, honey or maple syrup and leave to sit for 1 hour, or overnight, for a tasty breakfast pudding that is good for health. Add some lemon juice, cinnamon, nutmeg, ginger, turmeric, seeds, cacao powder and it is ready to go!
Green smoothies are a great way to consume your greens and fruits even before the day officially starts. A typical green smoothie which combines raw vegetables or fruits can contain up to 4 of the 7 required serving of fruits and vegetables daily. Make sure to use more veggies than fruits though. Fruits contain lots of sugar so you might want to stick with low sugar fruits such as berries and green apple. Make sure to add healthy fat and protein to have a balanced meal. A quick and yummy green smoothie can be made from blending frozen berries, baby spinach, avocado, and nut milk. In addition to that, you can add hemp, pumpkin, sunflower, or sacha inchi seeds, as well as spirulina and some nuts for protein and that, will keep you full till lunch. You can also add additional powder like raw cacao, alfalfa, camu camu, maca, etc. for extra vitamin and minerals. For those pressed for time in the morning, this is the perfect breakfast to sip on the go during your commute.
Green smoothie recipe:
(Serves 1-2 people)
3/4 cups dairy-free milk
½ cup frozen or fresh pineapple
1 cup spinach
1 teaspoon of camu camu powder (for extra vitamin C)
1 teaspoon spirulina
3 tablespoon hemp seeds
¼-inch fresh ginger root
¼ – inch turmeric
pinch of black pepper
Juice of 1 lemon
Put all ingredients in blender and blend.
If you are short on time, prepare the smoothie the evening before and blend it on the morning.
Plantain or almonds protein pancakes
Some people love pancakes, and yet are watching their refined carbohydrate levels. Instead of using regular flour for their pancakes, another way to have your (pan)cake and eat it is to make plantain or almond protein pancakes that contain no gluten at all. Mix 2 mashed plantain with 2 eggs, and a half cup of hemp seeds for the batter, and fry on an oiled pan. Feel free to add in ground cinnamon for more depth in taste.
For those who prefer a savory breakfast like me, how about make-ahead breakfast frittatas? Frittata is one of the few egg dishes that freeze and reheat well. Eggs are an amazing food contain lots of protein and healthy fat as well giving you energy for fuel the first half of the day. With added vegetables such as onion, spinach, sun-dried tomatoes, broccoli, basil or zucchini, a breakfast frittata is a complete meal in itself. Reheat frittata at low heat in the oven at 350 F for 15 minutes to retain moisture.
Chia and quinoa porridge
This one of my favorite breakfast and it is super quick to make. You can add any kind of nuts for protein, seeds, and fruits as well as yogurt. Cook quinoa in coconut milk or any dairy-free milk, add spices of your choice, fruit, hemp seeds, chia seeds, coconut butter and you have a perfect substitute for classic hot breakfast cereals. It contains healthy fat, is high in protein and healthy fiber along with the nutrition benefits of spices you choose. Just combine all ingredients together and enjoy!
Omelet is always a quick and easy breakfast with a lot of health benefits. You can put any veggies you like as many as you like along with fresh herbs such as basil or sage. You can easily have a 2-3 serving of vegetables with it. I love eggs and vegetables. They are a perfect combination and taste so yummy! Omelet is rich in vitamins, like vitamin B-12, K and A, choline (essential for detoxification), and minerals like selenium. Eating omelet will provide complete protein and healthy fats. The vegetables you add to your omelet provide even more nutrients!
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