You may have your own must eat breakfast food, but you may be enlightened by something new today. Don’t worry if you don’t have time to cook because I got you covered.
Have you fallen out of love with breakfast? Do you need a bit of inspiration to start eating breakfast again? Or have you always resorted to a bowl of (sugar-laden) cereal or pop-tart for convenience?
You know I’m going to tell you to toss the cereal & pop-tart. Just not a good way to set yourself up for the day. Plus, you’ll probably end up hungry in an hour or two.
You need to get some protein at each meal because it helps with blood sugar management, metabolism, and weight loss. What you eat for breakfast sets the tone for your day. When you start your day off with stabilized blood sugar, it’s easier to keep it stabilized throughout the day. If you start it off with sugar, you’re going to crash & be hungry. Then the cycle is likely to continue for the rest of the day.
Yes, 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 “go-to” breakfast.
What is a Must Eat Breakfast Food?
Eggs! My first must eat breakfast food. Yes, eggs are the “quintessential” breakfast food. And for good reason!
No, I’m not talking about processed eggs or whites in a carton. I mean the actual “egg”. The whole dang thang!
Egg whites are mostly protein, while the yolks are the real nutritional powerhouses. Those yolks you may have been tossing out contain vitamins (A, D, E & K), minerals, antioxidants, healthy fats (that help you absorb those fat-soluble vitamins) & about ½ the protein found in the egg. They also contain antioxidants that are great for eye health! Who knew?!
In case you didn’t know, eggs are one of the few foods that contain Vitamin D!
Eggs are a wonderful source of complete protein & have been shown to help you feel full, keep you feeling fuller longer (so you may not eat as much at your next meal), and help to stabilize blood sugar and insulin.
Not to mention it’s super easy 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. They may actually help reduce your LDL & raise your HDL levels and improve insulin sensitivity.
The Incredible Edible Egg!!!
One thing to consider is to try to prevent cooking the yolks at too high of a temperature because it can cause some of the cholesterol to become oxidized. (It’s the oxidized cholesterol that’s heart unhealthy. You can read more about cholesterol in THIS blog post) I gotta say I’m a runny yolk kinda gal anyway, so poached or over easy for me.
I also recommend buying pastured eggs if you can find them. Even if it doesn’t bother you that conventional chickens are crammed into cages and forced to lay eggs, it’s worth considering that pastured eggs are more nutrient dense. They have lower amounts of cholesterol & saturated fat. Plus, they have more vitamin A & E and are richer in omega-3 fats & beta-carotene.
#2: Nuts and/or Seeds
Who woulda thought nuts and seeds would be a must eat breakfast food? Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. So, maybe you can see why nuts and/or seeds can make a great contribution to breakfast.
Don’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars and oils. You know I’m talking about! So, shoot for the real, whole, unsweetened nuts/seeds here.
The label should read…
Ingredients: Nuts or Seeds.
That’s it! Plain & simple.
Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. (Like me almost Every. Dang. Morning! Lol) Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can munch on them on your way to drop off the kids or on the way to work.
To save time, you can keep a mixture of nuts in a jar & just scoop out about ¼ cup. Remember to be mindful of nuts because they are calorie dense & it’s easy to over eat them.
While I’m talking about nuts/seeds, I may as well tell you it’s super easy to add a spoonful of nut/seed butter to your morning breakfast smoothie. Plus, it bumps up the flavor by a notch or two.
A LITTLE EXTRA:
If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea or coffee plus a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. You can also grab the recipe to my Pumpkin Spice Latte at the end of THIS post.
I know, you already know you should really get protein at every meal including breakfast (because I told you lol), but I’m tellin’ you this also applies to veggies. You know I preach on the importance of veggie intake and, for me, breakfast isn’t any different. This is why I say veggies are a must eat breakfast food.
Most people don’t eat near enough veggies on a daily basis if they eat any at all. But that’s not you, right?! It may be a concept you have to change, but I’m going to make it easy for you to include veggies in your breakfast routine.
Why veggies? Well, because 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 add them to 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, so if it floats your boat, go for it.
Why not add some protein to leftover veggies? It’s a great combination for any meal, including breakfast. I mean we eat breakfast for dinner at our house. So, why not dinner for breakfast?
You can also toss a few handfuls (yes handfuls) of greens into your smoothie. The most popular is spinach because it takes on the flavor of whatever else you blend it with. Another option is kale, but be careful because it’s flavor is potent & your smoothie can go south real quick (ask me how I know). If you want to discover what other veggies I toss into a smoothie, check out THIS post (plus I give you some great smoothie recipes too).
Now that you know what I think are must eat breakfast food(s), I want to give you a delicious recipe below. It’s also easy to customize to your taste. So, go ahead & whip it up for your next breakfast.
A veggie omelette is a perfect way to get in your protein, healthy fats & veggies. Serve with about ½ cup of black beans & a couple tablespoons of salsa for a southwest flare that’ll keep you full for hours.
- 1 tsp Coconut Oil
- 1 or 2 Eggs
- ¼- ½ C Veggies Grated Zucchini; Sliced Mushrooms; Diced Peppers
- Salt & Pepper To Taste
- ¼ tsp Turmeric (optional) Anti-Inflammatory
- ½- 1 tsp Nutrtional Yeast (optional) Adds a Cheesy Flavor
Add coconut oil to a skillet and melt on low-medium heat (cast-iron skillets are preferred).
In the meantime grab a bowl and beat the egg(s) and add your vegetables of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil. Pour the 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 the eggs are set and no longer runny.
Serve & Enjoy!
•Substitute grated, sliced, or diced portion of your favorite vegetable.
•Try chopped broccoli, onions, spinach or diced tomato.
•Feel free to add more veggies if you like.
•My favorite combo is onions, green peppers & mushrooms
Do you already eat these foods for breakfast? If so, what is your favorite way to eat them?