After Wednesday’s blog post I thought of another very important reason to love breakfast. How could I forget? Eating breakfast prevents you from craving calorie dense and unhealthy food later on in the day. Why? Because it stabilizes your blood sugar levels after the eight hours of fasting overnight. By eating breakfast you have set yourself up for success for a day of healthful eating.
I touched on a few points on Wednesday regarding protein and how it will provide your brain with the needed precursor molecules to form neurotransmitters through out the day. Today I’d like to give you healthy breakfast recipe ideas that incorporate protein…
Granola Fruit Parfait (serves one)
½ cup granola
½ cup plain greek yogurt (protein)
one cup of fruit. Your choice. Whatever is on hand is fine. Cube it up and throw it in the bowl.
Combine all ingredients and if needed add 1 teaspoon pure maple syrup or one teaspoon brown sugar sprinkles on top.
Best Oatmeal Ever (serves 2)
I came up with this combination one morning last year and it has been a HUGE hit with unsuspecting people who typically do not like oatmeal. And it’s SO easy.
1 cup old fashioned oatmeal (not quick oats)
2 cups water
3 tablespoons almond butter (or any nut/ seed butter) (protein)
2 tablespoons pure maple syrup (or brown sugar)
2 tablespoons roasted cacao nibs
You might be asking yourself right now, what the heck are roasted cacao nibs? A little unusual… I know. They are essentially the seed from the cacao plant (which is the plant that chocolate is made out of) that have been crushed into bits and roasted. They sell these in the bulk and baking section of natural grocery stores. They have a nice crunchy texture that complements your soft oatmeal well and when you mix these with a little maple syrup/ sugar you really taste the chocolate. This is a significantly healthier form of chocolate! Dark chocolate is good for you as well in small portions. However, at breakfast this low glycemic recipe will provide your body with all sorts of nutrients (carbs, fiber, protein, healthy fats) that help your body absorb the carbs and sugar slower, and allows you to stay full longer.
Boil the water with the dash of salt and once boiling… stir in the oats. After the oats have come to a boil lower the heat to simmer and simmer the oats for 5 to 10 minutes until the oats are soft or to your desired consistency. Scrape the oats into a medium mixing bowl and combine the oats with the remaining ingredients. Scrape the oatmeal mixture into two cereal bowls and enjoy!
Healthy Egg Sandwich/ Wrap (serves 2)
3 eggs scrambled (protein)
1 cup spinach
2 oz cheddar cheese OR ½ an avocado sliced
tomato slices or salsa (optional)
100% whole grain english muffin or bread or wrap
Salt and pepper to taste
Chop up the spinach into strips and combine with the three eggs. Scramble the egg mixture together with salt and pepper and cook to your liking. Heat the wrap or bread if desired in the microwave to melt the cheese. Arrange the scrambled eggs and spinach onto the bread/ wrap. Place optional tomatoes/ salsa on top along with avocado. Enjoy!
This breakfast combines a complete protein (the egg), a dark leafy green vegetable chock full of nutrients, whole grains with fiber, and if you include the avocado, a healthy fat.
All three of these breakfast ideas will give you a great healthy start to your day. Any of these can be made the night before and reheated in the morning (if needed). If making the fruit parfait in advance perhaps mix the fruit and yogurt only the night prior, and add granola in the morning so that the granola does not get soggy. YUCK!
Have a healthy Friday!