It’s the meal we preach to our offspring:
“You can’t leave the house on an empty stomach!”
“It’s the most important meal of the day.”
“It will help you focus better in school.”
However, when it comes to being the parent, sometimes practicing what we preach becomes a little more challenging.
As a registered dietitian nutritionist, clients always tell me about the challenges that come with fixing and eating a balanced breakfast. As a mom, I personally know and understand the struggle that comes with waking up kids, fixing breakfast, and getting everyone out the door on time. I understand that many mornings you might not have time to cook something and more often than not, you don’t want to add more to your “to clean” list.
But I DO believe in the power of starting the day with a balanced breakfast. After years of working with clients who want to improve their health and well-being, one trend I often observe is that if breakfast is skipped or not balanced. People usually report feeling irritable and tend to crave more sugar as the day goes on.
Here are a few of my favorite – “busy mom on the go” – breakfast meals. Enjoy!
Make Ahead: Overnight Oats and Berries
There are a lot of ways to make overnight oats, this is just one of my favorites!
- ½ cup old fashioned oats
- ½ cup berries
- ½ cup milk of choice
- ⅓ cup plain, nonfat Greek yogurt
- 1 packet stevia
- 1 tsp chia seeds
- 1 tsp cocoa nibs
Add ingredients to a mason jar or container with a lid and stir. Cover and refrigerate overnight.
Sweet and Crunchy: Greek Yogurt with Almonds and Berries
This breakfast is easy to make and very satisfying.
- 1 cup of nonfat or 2% plain Greek yogurt
- 2 Tbsp slivered almonds
- Top with ½ cup berries (or fruit of choice)
Fast and Easy: Blueberry Flax Smoothie.
I love this breakfast smoothie. It is so refreshing and easy to mix up. Throw all of the ingredients in your blender:
- 1 cup frozen berries (I like to use blueberries, but you can also use the mixed berries for some variety. Frozen berries without added sugar are just as nutritious and fresh! They also make for a great base in a smoothie. No need to add ice!
- ¼ – ½ avocado (the avocado will make your smoothie extra creamy while not changing the taste or flavor of your morning delight.)
- 1 scoop whey protein powder or 1 cup Greek yogurt (both will add about 15 – 20 grams of protein)
- 1 Tbsp chia seeds
- 8 – 10 oz of organic milk, soy milk, almond milk, rice milk or water. The liquid base you choose can vary based off of needs and preferences. You may need to adjust the amount of liquid to get the consistency you desire.
- Blend, serve, and enjoy!
No Mess Meal: Almond Butter, Apple, and Raisin Wrap
Running out the door and need a no fuss, no mess solution? Here is a simple one:
- 1 Ezekiel or another sprouted grain tortilla
- 1 – 2 Tbsp almond or cashew butter (the amount you use will be based on your specific energy needs … everyone is different)
- 1 apple sliced
- 1 – 2 Tbsp raisins
Take your tortilla, top with nut butter, apple slices, and raisins. Roll up and chew.
Simple and Satisfying: Egg, Avocado and Tomato Sandwich
This meal below is my favorite breakfast meal – it just hits the spot!
- Ezekiel English Muffin
- 1 hard boiled egg, sliced (you can certainly scramble or fry your eggs, but if you are looking for an easy, no fuss, busy morning solution – boil and peel eggs in advance)
- 1/4 avocado
- 2 tomato slices
Toast your English muffin, spread on avocado, top with egg and tomatoes. Yummy!
A few more tips for starting your day right:
- Drink Up Before You Fuel Up. Drink a minimum of 8 – 16 oz of plain water before anything else. Many of us are chronically dehydrated. Therefore, a simple way to get more H20 is by making it a habit to drink up before you fuel up.
- Consume Complex Carbohydrates. Complex carbs such as oatmeal, whole wheat, sprouted grains, and sweet potatoes will give you the fuel and staying power you need to get through the day.
- Add More Fiber. Increase the fiber content of your morning meal by adding some fruit. It is recommended that we consume 25-35 grams of fiber per day; the average American only takes in about half that. Packing in more fiber at breakfast is an easy solution.
- Balance with Protein. Adding protein to your meal will help slow down the digestion process of carbohydrates and it will also help speed up your metabolism. Great sources of breakfast protein options include: eggs, egg whites, Greek yogurt, salmon, and nut butters like almond or cashew butter. You can also include pure sources of whey or eat some of the steak or chicken from the night before!
- Top with Fat. The right fat is essential for your overall health and many of your body functions. Please don’t be afraid of this three letter word. Instead, add a little of the good stuff to your morning meal. Great fat sources include: flax seeds, avocados, olive oil, almonds, walnuts, pumpkin seeds, and sesame seeds … just to name a few.
Looking for more recipes? Visit www.eatfitacadiana.com and download the Eat Fit app (iTunes App Store or Google Play Store) and explore a variety of recipes that are good for both you and your family to enjoy!