Written by: Dr. Frannie Koe, MD
Some breakfast ideas which are quick to prepare and nutritious include the following:
-Eggs, Eggs, Eggs:
There are many ways to eat eggs. Some quick and simple examples include making omelets with several vegetables in them, or putting your eggs on, or with, avocado for more variety. Someone can quickly add sugar free salsa or Pico de Gallo to eggs for a hearty breakfast. Scrambled eggs are a reliable and classic preparation. You can also make quiches ahead of time and freeze them. I have often used squash, zucchini, spinach, kale and other vegetables from the garden when I had lots of them at the same time I had lots of eggs.
-Dinner for breakfast:
We don’t always have to eat traditional breakfast foods first thing in the morning. I have often simply eaten leftovers from the night before for breakfast, which usually means veggies and meat.
-Seed puddings:
Seed puddings are a great way to get away from unhealthy cold cereals. There are several types of seeds that you can use, including ground flax seeds, chia seeds, hemp seeds, sesame seeds and others. You can grind nuts such as pecans, Brazil nuts, walnuts and macadamia nuts and add them to the seeds as well. Pour nut/seed milks over them to soak overnight or in the morning while in the shower. They need to soak at least 15 – 20 minutes. You can add several types of spices, such as cinnamon, pumpkin pie spice, chai spice and vanilla. I usually add some healthy sweeteners such as Whole Earth Sweetener. Small children can eat this as long as the nuts are finely ground (or leave them out), as it is like a pudding.
-Berries/fruit:
We typically recommend eating mainly berries such as strawberries, blueberries, raspberries and blackberries rather than other fruits. We discuss why in some of our teaching. You can eat them raw in a bowl or add heavy cream with a little sweetener and some spices like cinnamon or others, as mentioned above. Adding vanilla extract can also add flavor.
-Yogurt/sour cream:
For those who can tolerate dairy and really enjoy it, yogurt is an excellent breakfast option. We often make our own flavored yogurt at home. Most of the yogurt you buy is already flavored and unhealthy because of high amounts of added sugar. So, always buy plain yogurt made with whole milk, and then add your own nuts, sweetener, fruit and spices. You can now find sour cream that has probiotics in it, which can be used in place of yogurt by adding a little nut milk to thin it down.
-Chaffles:
Chaffles (or waffles made of cheese and egg) can be a replacement for bread. There are many ideas incorporating chaffles that are a worthwhile addition to your meal.
