When guiding my clients to make nutrient dense meal choices, the question that comes up most often is, “What should I eat for breakfast?” Breakfast can be challenging because mornings are often rushed and busy. Here are some breakfast options for you to try out including recipes and tips to turn the breakfast blues into a breakfast reboot.
Chia Pudding
Serves 2
Ingredients
- 3 Tbsp chia seeds
- 1 cup dairy or non-dairy milk
- 1 teaspoon vanilla
- ½ teaspoon cinnamon
- optional add-ins: sliced banana, blueberries, nuts, flaxseed oil, granola and/or a drizzle of honey.
Instructions
1. Place chia seeds and milk in a container like a mason jar and stir or shake.
2. Cover and leave in refrigerator for two hours or preferably overnight.
3. Enjoy with add-ins of your choice.
4. Eat within 5 days.
Tips: Make the night before or make a few servings at the beginning of the week. Cereal add-ins are great too. Our family favorite is the cereal brand Seven Sundays.
Benefits: Chia seeds are high in omega 3 fatty acids and fiber. They can help improve heart health, reduce cholesterol and boost intestinal health. See https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/chia-seeds-pack-nutritional-punch/
Yogurt Berry Surprise
Serves 1
Ingredients
- 2/3 cup low-fat Greek yogurt or non-dairy unsweetened yogurt
- 1 cup fresh berries of your choice
- 1/8 cup crushed walnuts
- ½ Tbsp flaxseed oil or flax meal
- ½ Tbsp dark chocolate chips, 79% cacao or higher (optional)
Instructions
1. Place yogurt on the bottom and layer with berries.
2. Add crushed walnuts, flaxseed oil or flax meal and chocolate chips (optional).
Tips: Try frozen berries; our family favorite is frozen blueberries. Experiment with other nuts or hemp seeds. If you are lactose-free but miss dairy yogurt, there are lactose-free yogurts sold at Whole Foods. Non-dairy yogurt options include almond, cashew and coconut. Cottage cheese (also available lactose-free) is a way to change things up too!
Benefits: Yogurts benefits the gut by providing beneficial bacteria. Walnuts have lots of folate, vitamin E, and alpha-linoleic acid (ALA, an omega-3 fatty acid).
See https://draxe.com/nutrition/probiotic-yogurt/ and https://www.health.harvard.edu/nutrition/quick-start-guide-to-nuts-and-seeds/
Go Green Egg Omelet or Muffins
Serves 12
Ingredients
- 6 eggs
- 4 egg whites
- 8 ounces of fresh spinach
- ¼ onion
- salt and pepper, to taste
- cheese (optional)
Instructions
1. Place eggs in bowl.
2. Using a hand chopper to chop spinach and onion then add into eggs with salt, pepper and
cheese (optional).
3. For omelets prepare in frying pan using two eggs and above ingredients to your taste. Follow classic omelet instructions. For muffins follow next instructions.
3. Spray muffin tins with oil spray such as avocado oil.
4. Bake 30-35 minutes at 350 degrees.
5. Have fun and get creative trying different ingredients such as broccoli, kale, tomato, peppers, mushrooms and cheese.
6. Serve with ½ sweet potato and side salad
7. Muffins keep in fridge up to four days. Freeze up to three months.
Tips: Use frozen spinach and leave it in the fridge overnight to defrost then put in muffins or omelet. Muffins can be frozen and rewarmed for easy grab and go. For omelets crack eggs and whisk the night before and leave covered in fridge. This meal is a great option as “breakfast for dinner” too!
Benefits: Source of protein, vitamin A, B-12, E, lutein, folate.
See https://health.clevelandclinic.org/can-you-eat-eggs-every-day
Hope you enjoy these recipes for a breakfast reboot. It’s not easy to try new foods and recipes. Keep in mind that it can take a bit of time for our palates to reset so don’t be afraid to try a new recipe a few times. Modify all recipes to your taste and as always consult your individual health care practitioner for all dietary recommendations. Wishing you much health and wellness wherever you may be on your health journey.
Jill Friedbauer has been working in the field of health and wellness for 20 years. She is a national board certified health and wellness coach, licensed physical therapist, author of the book “Heal Your Soul, Heal Your Gut” and has a podcast Heal Your Gut, Heal Your Soul on Spotify. Jill is available for one-on-one health coaching, family health coaching and speaking engagements. Jill is now working with Dr. Leat Kuzniar at Your Natural Path to Health Clinic. To book a free consultation, contact the office manager at 201-757-5558.
