Breakfast is Hard!
Updated: Jan 28, 2022
I know eating breakfast can be tough. To be honest, I skip my fair share. Eating in the morning is undesirable if you don't have an appetite. Agree? Rest assured you'll be alright! The first thing you eat for the day is far more important than eating just "because you have to." Keeping your body in fasting mode isn't the worst thing you can do, compared to grabbing a doughnut out of desperation.
But I would hate for you to skip breakfast by accident. Maybe you do feel hungry but have no idea what to start your day with. Maybe your mornings are busy and you don't have time to sit relaxed at the table as you eat a Chef-quality omelet adorned with beautiful edible flowers, and a side of freshly squeezed OJ (who's living that life??). I totally get it: I have those mornings, too (not the latter). I wouldn't mind eating, but often the only idea my brain tends to come up with is......eggs.... and I'll tell ya, that gets boring!
All we need is a little inspiration to get those salivary juices flowing!!
Have lunch, or dinner instead: Who said you need to eat eggs, pancakes and sausage for breakfast? There is nothing wrong with having yesterday's meal for breakfast (considering it's not pizza or fried chicken). Who says you can't start your day with a salad, soup or sandwich? If that's what will tickle your tastebuds happy, go ahead! Some of my favorite dinner-style breakfasts have included leftover buttercup squash or stuffed peppers topped with a sunnyside-up egg...ooooh, Mama! YUM! And I'll be honest, for days I'm not feeling eggzactly (sorry, I couldn't help myself) crazy for eggs, I may cook some salmon or reheat last night's chicken with a salad or other veggies on the side. Why not?!
Think ahead: Overnight STEEL CUT oats are ahhhhmazing! They are a good source of protein and fiber, and they have a chewy texture that is great for when you...ya know...want to chew on something.
Before bed, combine 1 cup of your preferred milk with 1/2 cup of the oats in a small pot on the stove. Sprinkle in some cinnamon and bring to a simmer. Let it cook for 1 minute then turn off the heat; cool then place the pot in the fridge over night. In the morning, you can toss in some nuts and/or seeds over top for extra protein, fiber and healthy fat, along with fresh fruit for a fully-loaded vitamin-mineral-phytonutrient-rich meal.
And if you need to save on time in the morning, you can also do those things the night before. It might not look so pretty, but it will still taste just as great as freshly-made. Some of my favorite fruits to pair with overnight steel cut oats include pears, apples, or berries. Pepitas, pecans or walnuts are some of my favorite seeds and nuts to add. Enjoy that with a steaming cup o' Joe...MMM! My God, it's perfection!
Maybe you don't want to chew on something... In that case, a smoothie is the perfect solution! Combine frozen fruit as your source for nutrient-rich carbohydrates, along with non-dairy milk so as to not add more carbs than necessary along with plenty of calcium, a tablespoon or two of your favorite nut or seed butter, toss in some extra mix-ins like ground flax seed, chia seeds, maca powder, cacao (not cocoa) powder - shoot, I could go on - and you've got yourself one nutrient-rich meal that will satisfy hunger, clear out brain fog, and keep you content through the morning. I can't resist but to share my favorite smoothie, which is also a hit with kids (note, it is not allergy friendly, but you can tweak as needed!):
Chocolate Peanut Butter Banana Smoothie
1 frozen banana
1-2 Tbsp natural, organic peanut butter (adjust for nut allergies: sunflower butter or tahini)
¾ cup almond milk (more or less depending on desired thickness)
¼ cup dry oats
2 Tbsp ground flax seeds
1 Tbsp MCT oil (optional)
1-2 Tbsp cacao powder (leave out if chocolate-free is preferred!)
Blend all ingredients together in a blender. Drink up!
For when your appetite is a little low, or you're short on time, keep some snacky foods on hand:
A banana or an apple with a handful of almonds or a spoonful of nut butter will satisfy your body's needs for fiber, protein and healthy fats.
Cover your protein and fat needs by having a hard boiled egg ready to deshell. Complement it with a vitamin C-rich clementine to give your gut a little fiber.
Stir a little raw honey into a plain, whole milk yogurt. This is complete with carbs, protein and fat. If your belly is up to it, add the fiber with nuts, seeds, or fruit.
Lattes or cappuccinos are nice if you prefer coffee-only kind of mornings. But don't bother with the "skinny" varieties, as these won't fuel you with any fat, a critical nutrient we all need! Do, however, keep your beverage lower in, if not void of, sweeteners. A latte or cappuccino might get your appetite going, so a little fruit could be good to have on standby.
Packaged bars can be another great option since they're non-perishable, perfect for those of us with finicky appetites. Just be sure to review the ingredients and choose bars that have more closer-to-nature ingredients, and contain protein, fat and fiber.
Hope this has gotten your morning appetite stimulated, even a tad. If you'd like more breakfast ideas, email them alyssa@fabulous-nutrition.com