Three Must Eat Breakfast Foods

Do you love your breakfast?  Do you have a short breakfast foods list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

I am a true believer in breakfast! Every morning. No question. Maybe that is because I incorporate my morning coffee into it. Hmm, interesting. As I’ve talked about numerous times, I’m addicted to my bulletproof coffee (vanilla bone broth protein powder + full fat coconut milk + cacao powder + cold brewed coffee). However, I learned recently that instant coffee was wreak havoc on your digestion system, so I cut out the Starbucks via that was oh, so convenient and started making three huge mason jars of regular drip coffee to store in the fridge. Now, I add the cold brew coffee instead of hot water (now that it’s springtime, the cooler drink is more satisfying). Not sure if that’s technically cold brew coffee but it sounds good in my head. The days I skip breakfasts are not terrible but I can definitely feel a difference in my energy level, it is as if it takes forever to get going! What is your take on breakfast?

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 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 new “go-to” breakfasts.

Breakfast Food Idea #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 while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats. Have you ever noticed how the yolks in eggs that come from happy hens, who have the freedom to forage outdoors year round and access to fresh air and sunshine, have a more deep, rich yellow, almost more orange color? That freedom produces eggs that are more rich in nutrients and do not contain the potential side effects of factory farming. As a mentor always points out, Vitamin L is the most important vitamin in anything we eat (Vitamin Love).

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to 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 “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. 

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.

Breakfast Food Idea #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.

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 nosh on them while you're commuting. Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. 

Breakfast Food Idea #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right? 

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 try them for 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 or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast. I've included a delicious recipe below for you to try (and customize) for your next breakfast.

In summary, a healthy breakfast that is low in sugar, high in protein, and packed with nutrients can help you start the day with balanced blood sugar, a metabolism that is ready to burn, and keeps you feeling fuller longer.

Recipe (Eggs & Veggies): Veggie Omelet (Serves 1)

Ingredients//

  • 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)

  • Dash salt, pepper and/or turmeric

Instructions//

  • 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.



Leave a comment below and share your favorite breakfast recipe or hack!. Also, take a photo to share on Instagram! Tag me @naturewellnessbeauty so I can see, and give me a follow if you don’t already! I’d love to stay connected!

Thank you for being here on this journey with me. I'm truly honored you're here. xo, jess

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/

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Are you ready to experience unlimited health and happiness?

Get a sneak peak into the information and inspiration that an IIN education has to offer. Enjoy a free sample class from their online curriculum.

Call the Admissions Team at (844) 443-4494. Mention my name to receive up to $1,000 off tuition!


I’m a small town Oregonian, a scientist, an integrative nutrition health coach, and a crunchy mom. Passionate about natural living, long distance cycling, cooking with my littles, cashew milk ice cream + margaritas (on the rocks - salt, please!).

My passion is helping people conquer their wellness goals and create a more natural, sustainable lifestyle. My love of nature and natural remedies have led me to dive deep into essential oils and creating simple, all natural household and personal care products on my own. My blog started on a simple premise of sharing my journey to a more natural lifestyle, including the science behind many natural remedies, DIY recipes, tips, and ways to save money using plant-based alternatives. Now, as I emerge from my health coach training program, I have married my passion to my purpose, combining all aspects of health and wellness with a holistic approach to create a platform that delivers online tools that bring you into alignment with where you want to be.

I don’t promote diets, fitness, or weight loss as a goal - I encourage my clients to seek out what works for their individual body chemistry + spirit. We will look at how all parts of your life affect your health as a whole.

I am so happy you are here, and I look forward to getting to know you. Learn more >>>

xo, jess

I am not a doctor. I am not here to diagnose, treat, or cure any of your illnesses. The content I share is for informational purposes only.

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