Do you love your breakfast?  If you so, you have a short list of “go-to” recipes, right? Still, if you do need a bit of inspiration to start eating breakfast foods that support your gut and brain health, I’ve got something special for you in the end.

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a lot of calories to absorb and metabolize.  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 new “go-to” breakfasts.

Breakfast Food #1: Eggs

Eggs are the “quintessential” breakfast food and for good reason. But I'm not talking about processed egg whites in a carton, I mean actual whole “eggs." Egg whites are mostly protein while the yolks contain healthy fats and are the real nutritional powerhouses.  Those yolks also contain vitamins, mineral and antioxidants. Eggs have been shown to help us feel full longer, and to stabilize blood sugar and insulin, and provide us with brain fuel. Not to mention how easy it is to boil a few eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

So go ahead and eat the whole egg because the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases as was previously thought. Jus don't overcook eggs at high temperatures because that can cause some of the cholesterol to become oxidized and that's heart unhealthy.

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber (good gut bacteria food.) They would make a great addition to breakfast. But don't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars –  choose the real, whole, unsweetened types.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can eat them while you're commuting. It is so easy to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Breakfast Food #3: Veggies

Just like protein and healthy fats, eating vegetables at every meal including breakfast is very important. Did you know that our bodies need 4700 mg of potassium per day to have good digestion, normal blood pressure, a good balance of fluids in our body, to name a few of its benefits? We would have to eat about 10 bananas a day to get this much potassium, but that would be too much sugar!

Now don’t kill the messenger but a better option is eating 7-10 cups of leafy greens per day for optimal levels of this very important mineral and electrolyte, or the equivalent of 2 huge salads per day! While I do not think this is far-fetched, I realize that not everyone enjoys eating this amount of vegetables on a daily basis, that is one of the reasons that I created the 48-hr Green Smoothie Cleanse. This cleanse will help you drink your daily greens and you can add a bit of fruit (or leave it out) to make them more tasty, give it a try!

Because veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water, you can't go wrong by adding them into every single meal of the day. So if you don't already, you should definitely try them for breakfast!  Adding some protein to leftover veggies is a great combination for any meal, including breakfast. There is a reason healthy people all over think of the omelet as the ultimate breakfast of champions!

I've included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe: Veggie Omelet

Serves 1

1 teaspoon coconut oil

1 or 2 eggs (how hungry are you?)

¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)

Salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred). In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices. Tilt pan to ensure the bottom is covered with the melted oil.  Pour 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 white is no longer runny. Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

'Til next ime, 

Mirna

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/