3 Must Eat Breakfast Foods!

Do you love your breakfast or skip it? 
 

Do you have a list of “go-to” recipes or do you need a bit of inspiration to start eating breakfast again?
​
One thing to remember is that including protein and healthy fat with each meal helps manage blood sugar, metabolism and even encourages weight loss.
 
This is because protein and fat help you feel full longer and your body actually needs to burn more calories in order to absorb and metabolize them.
 
In this post, I'm going to show you how to get protein, healthy fats and even some veggies into your morning routine so you can start the day off right. 
 
I’m pretty sure these will become your 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, but the yolks are the real nutritional powerhouses.  Yolks contain vitamins, minerals, antioxidants, and healthy fats.
 
Studies show that eggs keep you feeling full longer and also help 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 quick  “grab and go” breakfast when you're running short on time.
 
And no..... the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. 
 
Just be careful not to cook the eggs over high heat. High cooking temperatures can cause the cholesterol to become oxidized and it’s “oxidized cholesterol” that's unhealthy for the heart.
 
If you stick to low-medium heat when you are cooking eggs over the stove, you’ll be A-OK.
 
 
Breakfast Food #2: Nuts and/or Seeds
 
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber so they make a great addition to any breakfast.
 
Just don’t reach for “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars. I'm talking about real, whole, unsweetened food here.
 
Nuts and seeds are the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds along with your boiled egg and you can munch away during your morning commute or once you reach the office.
 
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie. You can get your hands on 9 delicious smoothie recipes by signing up for my FREE 48-Hour Smoothie Challenge.

Sign up NOW!​
​

If you like creamy lattes in the mornings, try making one with nut or seed butter.  Just add 1-2 tablespoons of creamy nut/seed butter to your regular hot tea and blend until frothy. 
​It’s delicious!
 
​
Breakfast Food #3: Veggies
 
You probably already know that protein is important for every meal; but what about vegetables? 
 
Veggies are powerhouses full of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them to every single meal so try adding them to your breakfast too! 
 
You can even try having a salad or roasted veggies for breakfast! It might seem strange at first, but there’s no reason why you can’t step outside the box little. Personally, I love raw veggies like broccoli and carrots with a little bit of dip first thing in the morning. 
 
I've included a delicious recipe below that includes protein, fat and even veggies for you to try.

Ingredients:
 
1 teaspoon coconut oil
1 or 2 eggs (how hungry are you?)
¼ cup veggies (spinach, sliced mushrooms, diced peppers)
dash salt, pepper and/or turmeric
 
Directions:
 
1. Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
2. In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
3. Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.
4. When the bottom is lightly done flip over in one side and cook until white is no longer runny.
5. Serve with a slice of whole wheat toast & enjoy!

Veggie Tip: Substitute with your favourite vegetables. Try grated carrots, chopped broccoli, diced tomato, and onion.

Vegan Tip: Substitute eggs for tofu to make "Veggie Tofu Scrambled" instead.


To Health and Happiness,
 
Carmen Lisa
Wellness Advocate and Nutrition Coach

 
References:
http://www.precisionnutrition.com/eggs-worse-than-fast-food
http://www.precisionnutrition.com/encyclopedia/food/eggs/
https://authoritynutrition.com/eating-healthy-eggs/
https://authoritynutrition.com/12-best-foods-to-eat-in-morning