I think the most common question I get asked by clients, friends, and family alike is “what can I eat for breakfast?” Breakfast is arguably the most important meal of the day because it sets up our blood sugar regulation as well as kick starts the metabolic process. I’m not a great fan of processed grains or high starch carbohydrates first thing in the morning as they elevate blood sugar levels, setting the tone for the day. So taking out everyone’s beloved breakfast staples of cereals, fruit, and toast – what else is there?
I think it’s important to structure every meal with healthy portions of protein, fat and carbs and breakfast is no different. In fact, why should breakfast look any different to lunch and dinner? It certainly wouldn’t have been different for our hunter/gatherer ancestors. Can you imagine them saving a few berries they found along the way for breakfast and waiting until lunchtime before eating whatever wild animal they had successfully hunted that day? It’s true we are not hunter/gatherers anymore but the truth is our genetic makeup is still exactly the same…so what can we eat for breakfast that provides a healthier alternative to some of the most popular options?
Below are some healthy alternatives that will help get your day started on the right foot.
Eggs, eggs, eggs – eggs don’t need to have toast. A field mushroom makes a great base for some poached or scrambled eggs. Homemade pesto on top is great too. An omelette with sauteed vegetables is great too. As is a frittata.
Smoothies – I’ve written about different ideas for smoothies here. Smoothies are a great option if you are time poor, ideally, some raw egg added in for protein is great and you don’t have to use pasteurised milk. Fresh young coconut, coconut milk, kefir, good quality yoghurt are all options.
Grain Free Banana Bread – This recipe is by far my most popular. It’s filled with healthy proteins, fats and carbohydrates and is great for breakfast on the go.
Salmon – fried salmon with some lightly steamed veggies or sauerkraut is one of my favourite things to eat for breakfast. Try for wild salmon rather than farmed (most salmon is unfortunately farmed and fed grains which means they are high in omega 6 and not going to deliver their supposed benefit of omega 3. This salmon is also dyed pink to replicate the natural colour).
Paleo Muffins – You can try this recipe or any variation. Great warmed with some good quality butter.
Bone broth – this is a miracle food that not only nourishes all of your bones and ligaments but also heals the gut. Try this amazing recipe. This nourishing bone broth drink is even more nurturing, especially for the thyroid.
My Ideal Eating Guide which has more ideas for healthy breakfasts or you can search my blog under “breakfast” to find a few more recipes and ideas.