My Top 3 Simple, Nourishing, and Energizing Go-To Breakfast Recipes
“Breakfast is everything. The beginning, the first thing. It is the mouthful that is the commitment to a new day, a continuing life.” – A A Gill
That’s right – we're talking breakfast today! You've been told before that breakfast is considered one of the most important meals.
Here are two reasons why –
You are breaking a fast. Break – fast. And the crowd goes "ahhhh".
The food you consume sets the tone of the day – your energy levels, mood, and motivation to get moving and grooving.
Food is fuel people. It’s just as important to consume nourishing foods at the start of your day, as it is to drink water upon waking. Unless you’re practicing intermittent fasting, you want to eat breakfast (typically an hour after you wake to nourish your adrenal glands) as opposed to skipping it. What you choose to fuel your body with matters.
Think about it – if you choose to eat food that is high in sugar, you’re going to crash. It might taste good going down, but sugary foods are low in protein and fat. Protein and fat are what help to balance out blood sugar levels in the body. High sugar foods = a spike in your blood sugar and a fall in your energy and mood. No one wants to be a grumpy Gus in the morning. Not even Gus.
Grumpy Gus
On the other hand, if you choose food that is balanced with protein, fat, and carbs, your blood sugar levels aren’t going to spike, you’ll feel fuller longer, you’ll get an energy and mood boost, and your food will taste good!
It seems simple enough, but most people don’t have a nourishing breakfast. Instead, they go for the sugary, empty-calorie stuff. According to the Nutritional Therapy Association, the yearly consumption of over 174,000 metric tons of processed sugar worldwide – and the average of 160 pounds per person per year in the American population – is drastically affecting our health (NTA, 2019). The reason for this has a lot to do with the supposed ease of processed food and refined sugar. These foods are typically grab-and-go and easy to throw down. It all boils down to convenience.
The thing is, it matters just as much as to how you eat as it is what you eat. Eating food on the run, in the car, standing up, and so forth causes distress to your digestive system. Your body is focusing on doing all the things! So, asking it to focus on properly digesting your food while you are simultaneously trying to avoid hitting the next red light or holding a work meeting is not going to happen. I say this as I drink my smoothie will curating this post. Exhibit A – we all have areas to improve in.
Immediately gets up to take a break and to find another place to sit that’s away from the screen to enjoy liquid lunch.
A lot of people (myself included at one time) think nourishing foods take a lot of time to prepare and effort to throw together. There is truth to that. Many nutrient-dense foods take longer to make, but there are many, many nutrient-dense meals that you can throw together in a jiffy! The only extra effort on your part requires a little planning ahead. That’s it. You just need to think about what you would like to have for breakfast for the week, do a little prep work, and you’re good to go.
Take a couple of hours one day to prep the ingredients you need for your breakfast recipes or go ahead and make them ahead of time to reheat the day you want it. Or if you just need an extra 15 minutes to make a meal, be intentional with squeezing in time for it. Or prep your meal the night before and then voila! An easy peasy breakfast is waiting for you the next morning.
Meal prepping is my jam, but it doesn’t have to be yours to prepare a healthy, satisfying breakfast. Really? Really really :) Below I've shared three recipes that are healthy, nutrient-dense, satisfying, balanced, and simple to make. These recipes are some of my favorite go-to recipes! They are easy to modify, too. I promise they won’t disappoint! Whip one (or all three) up this week and eat up to your heart’s content!
One more thing – these recipes can be made the day of or ahead of time. That's where the ease and practicality come in :) Have fun with them and let me know if you try them!
Nourishing Breakfast Bowl
Ingredients
1 tbsp ghee, grass-fed butter, or unrefined extra virgin coconut oil
2-3 pasture-raised eggs
1/2 cup(ish) of roasted sweet potatoes or squash (I eyeball)
Roasted veggies (I prep over the weekend) – I’ve been loving Brussels sprouts, broccoli, and red pepper
Instructions
Sauté veggies and potatoes in 1 tbsp ghee (or other fat) for 3-4 minutes.
Crack eggs on top and scramble with the veggies and potatoes.
Season to your liking – one of my favorite combos is black pepper, sea salt, and turmeric.
Pour into a bowl and top with hot sauce, olive oil, avocado, and a dollop of sauerkraut. Dive in!
Superfood Oats (stove top and overnight option)
Ingredients
1/2 cup of sprouted oats (more digestible than regular oats)
1/2 cup of cauliflower rice
1/2 cup filtered water
1/2 cup almond or coconut milk (add more for a thinner consistency)
1 tbsp coconut oil
1 tbsp nut butter
1/2 tbsp chia seeds
1/2 tbsp hemp seeds
1/2 tsp cinnamon
1 scoop collagen
1/2 tsp honey or maple syrup (optional)
Toppings:
organic blueberries, homemade granola, nut butter
Instructions
Stove top option –
1. Heat pot on medium low.
2. Pour in your oats and add water+nut milk.
2. Stir for 2-3 minutes.
3. Add in cauliflower rice and stir for another 2-3 minutes (your oats are about to go into fluff mode)- may need to add more liquid.
3. Add coconut oil, nut butter, chia seeds, hemp seeds, honey/ maple syrup, cinnamon and stir.
4. Once everything is combined, add in the collagen and give a quick mix before pouring it all into a fun bowl. Or a white bowl. Copy cat.
5. Top with fruit, homemade granola, nut butter or whatever sounds good!
6. Eat immediately. No one likes cooled oats. But if cold oats are your thing, check the option below.
Overnight option –
Toss all ingredients (except toppings) into a mason jar.
Add 1 tsp apple cider vinegar (if not using sprouted oats) and mix everything together.
Place in the refrigerator to sit overnight.
In the morning, add toppings, plus a splash of nut milk or filtered water if more liquid is needed. If you decide you want them hot, heat up in a pot and you’re good to go!
Sweet Potato Breakfast Boat (oven and instant pot option)
Ingredients
1 medium sweet potato (scrubbed and washed)
Small dollop of unrefined coconut oil
1- 2 tbsp tahini
Toppings:
Sweet – Organic blueberries (or whatever berry is in season)
Savory – ½ an avocado
Hemps seeds, pecans, walnuts, or homemade granola
Instructions
Oven option– can bake while you get ready for work, do your morning movement, or prepare the kids lunches for school. OR bake ahead of time and re-heat for the morning you want it.
Preheat oven to 425° F.
Pierce sweet potato all over with a fork and then coat with coconut oil.
Bake in oven until tender or when knife pierces the middle of the potato easily – about 45 minutes.
Top with blueberries (for sweet) or avocado (for savory) or go Sam style and add both!
Drizzle tahini and sprinkle nuts, seeds, or granola on top for an added crunch. And then munch. Munch munch.
Instant pot option – can also be made ahead of time.
Add 1 cup of water to instant pot and place in the trivet.
Place washed sweet potato on the trivet and close the lid. Make sure the valve is set to “sealing”.
Manually adjust pressure cook time for 18- 22 minutes (the larger the potato, the longer it needs to cook).
When the time is up, quick release.
Dress up the potato with toppings of choice and enjoy!
You know what I always say…nourish to flourish!
Okkkk, maybe not. But I should!