Breakfast is absolutely my favourite meal of the day! Years ago, I decided to implement a “healthy mornings” theme to my breakfast creations. Not only was I maintaining a daily yoga practice/exercise routine, but I was also looking for a way to cut my late-morning/afternoon sugar cravings. My body needed FUEL. Let’s be honest- cereals, sweetened yogurts, and frozen waffles were not providing my body with the long-lasting energy and adequate nutrition it needed to feel sharp and strong through the day.
As I explored options for my breakfast, I determined THREE requirements for myself. My breakfasts needed to be:
- Easy and quick– I was working full time, and leaving my apartment early for my commute. But, I was also willing to create that bit of time in my morning routine for this healthy change.
- Balanced in nutrition– After some self-education and experimentation, I chose protein, fiber, and healthy fats to be crucial components for this first meal of my day.
- Tasty– Yes, I’m serious! I wanted to enjoy all the flavors! So, breakfast was going to kickstart each day of celebrating foods that not only did good for my body, but also, my tastebuds were going to look forward to this feast each day!
I learned how to be a bit more creative and mindful about my morning meals, and I found that I much preferred these healthy, low-sugar mornings.
Here are FIVE ideas I’d like to share with you- they happen to be my favourite. Maybe you’ll find something to inspire a new breakfast creation in your kitchen!
(1) Unsweetened Greek or coconut yogurt. I realised that I wasn’t doing myself any favours by starting the day with sugary foods (ie. fruit-flavoured yogurts). Instead, I choose plain/unsweetened Greek or coconut yogurt. And let’s be serious- my belly is HUNGRY in the morning. So a little dish of yogurt may work for some, but I have learned that it is not enough for me. And it doesn’t matter what I’m wearing, ‘hangry’ just doesn’t look good on me. I prefer to bulk up my yogurt bowl with the following:
- linseed, chia seeds, flaxseed, or hemp seeds. These additions can be a great source of protein, fiber, magnesium, etc. Read the labels, try them out, and see which you enjoy best!
- low-fructose fruit. See if you can keep your fructose intake minimal in the morning, especially if you find yourself craving a sweet treat. Berries and kiwi are excellent low-fructose fruit.
Bonus: Did you know that kiwi skin is packed with nutrients? Try eating your kiwi with the skin. Hello fiber, and bowel health!
(2) Porridge oats. I choose gluten-free oats because I have an intolerance, but go ahead and help yourself to any plain oats your body happily digests! Plain porridge doesn’t quite satisfy my taste buds, so I add some extras for flavour, but more importantly, for nutrition.
- almond butter. Drizzle this creamy goodness atop your porridge- a lovely source of protein and that healthy fat!
- sliced fruit. Although I often opt for kiwi or berries, I like to mix things up. Do you love bananas? Live it up! Slice up 1/2 a banana and drop that into your porridge if that’s the fruit your body enjoys. Or, chop up an apple and get it in there. Make this porridge bowl exciting! Yeah, I just called a bowl of porridge exciting.
- chia seeds. Sometimes, I just sprinkle chia seeds wherever the wind blows. They’re such an easy source of protein, fiber, and omega-3 fats- and, quite simply, I like the texture.
(3) Roasted veggie plates. Alright- this is my favourite breakfast scenario! “What?! I don’t have time to roast veggies in the morning,” you exclaim. Stay with me. Roasting vegetables takes me approximately 15 minutes in the morning (with a bit of coconut oil). If that isn’t possible for you, consider roasting veggies in the evening while you’re cooking dinner, or roast a big batch on Sunday in preparation for the week. Perhaps you happen to have leftover vegetables from dinner- invite them to your breakfast plate!
- veggies. I rotate through the following veggies, depending on what’s available in the shop: brussel sprouts, broccoli, cauliflowers, beetroot, kale, spinach.
- eggs. I often include two (2) eggs with my veggies, but sometimes I need little break from that breakfast. In that case, I substitute the eggs for a different protein option- often, a wee bit of cheese on the side or local bacon/sausage, if I have it available.
- avocado. Healthy fats, remember? I LOVE a whole avocado with my veggie bowl in the morning.
(4) Open-faced peanut butter “sandwich.” When I am tackling a morning workout, I prefer not to consume a large breakfast; however, I still eat a little something for energy. My partner enjoys a slice of toasted protein bread with peanut butter, while I tend to lean toward a rice cake, or slice of gluten-free bloomer bread from the shop!
If you need a little extra somethin-somethin, feel free to slice up 1/2 a banana and place those little disks right over your pb! Aside from breakfast, this is also a great little afternoon snack to hold you over until dinner after yoga class!
(5) Eggy muffins. Aren’t they cute? This is serious simplicity, as you truly only need a muffin tin- well, along with your ingredients! What I enjoy most is that I can make a batch of these and keep them in the refrigerator to eat over a couple days.
- Preheat your oven to 176°C/350°F.
- Grease your muffin tin cups generously with coconut oil.
- Crack one (1) egg into each tin cup. Sometimes, if I have time, I beat the egg first, which results in a mini frittata-like delight. Feel free to add any tasty veggies/herbs! My favourite additions are spinach, dill, and ground pepper.
- Place your creation in the oven for 15-20 minutes, depending on your taste preference.
Check out the Heart Space Whole Foods shop in Dundee or St. Andrews for fresh and local ingredients! See you at the shop!
Written By: Evy Koutzas