Hey Angels and Alphas,
If you want to start your day off on the right foot, there are some foods that are better than others at keeping you energized and focused until lunchtime rolls around. If you’re trying to figure out how to make a breakfast that will power you up for the entire day, check out this list of breakfast foods guaranteed to get your morning off to the right start.
The Importance of A Healthy Breakfast
If you want to power up for the day, your breakfast must consist of all three nutrient groups: protein, carbohydrates, and fats. A breakfast with no protein, carbs or fats will leave you feeling unbalanced and can contribute to an energy slump in late morning. There are endless ways to include these nutrient groups in your breakfast- try one of these three ideas.
Baked oatmeal with low sugar and fat: Combine rolled oats with dry milk powder, raw sugar and raisins until well mixed.
In a separate pan over medium heat mix together 1/4 cup butter with two eggs scrambled lightly without butter, 1⁄4 cup water, cinnamon and nutmeg. For this recipe choose either unsweetened apple sauce or banana sauce.
Carbohydrates – Oats
Start your day off right with oatmeal. Oats are rich in many nutrients and will provide you with sustained energy for hours on end. Cooked rolled oats come in many varieties: steel cut, old fashioned, quick cooking, plain, and flavored such as cinnamon spice or cranberry orange. Add rolled oats to boiling water with desired amount of milk (dairy or non-dairy), stir until thick and add other desired toppings such as nuts, seeds, brown sugar, dried fruit, ground flaxseeds or wheat germ. By adding these to your morning meal you’ll be fuelling up for hours of productivity!
Protein – Almond Milk
Almond milk is much better than dairy milk because it has less sugar and fat. Almonds are good sources of protein and essential vitamins. This means you can have something quick to grab on your way out of the door in the morning, or you can make a big batch on Sunday evening and enjoy it throughout the week. Here’s an example recipe:
-A handful of almonds soaked overnight in water
-1 tablespoon unsweetened cocoa powder
-2 cups non-dairy milk (e.g. almond, rice)
Fat – Coconut Oil
Breakfast can be as simple as eating leftovers from the night before, but this is not always practical. Another breakfast option is eggs with avocados and black beans, which provides enough protein and other nutrients such as fiber and iron. But it may not fill you up enough if you need more energy. A healthy fat option would be to scramble your eggs in coconut oil (or grass-fed butter) rather than olive or vegetable oil because it improves mental clarity, boosts energy levels, promotes healthy digestion, and supports brain function.
Spices – Cinnamon, Nutmeg and Cardamom
To create this healthy breakfast, saute diced potatoes and eggplant over medium heat until browned, stirring occasionally. Once the vegetables are well cooked, add in three chopped garlic cloves and a tablespoon of crushed red pepper flakes. Keep cooking for another minute or two, then add in a cup of vegetable broth or water. Add salt and pepper as desired before mixing in a pinch each of cinnamon and cardamom along with about half a teaspoon of nutmeg. Cook it over low heat until all liquid is reduced by about one-third. Add salt as needed, then remove from heat.
Additions – Blueberries
Mornings are one of my favourite times of the day. We’re all busy with family, work, activities and social engagements. However, we cannot expect our bodies to provide what they need if they don’t have the right fuel. Blueberries have been known as a powerhouse fruit in terms of nutritional content and their ability to provide us with sustained energy – so give them a try!