Get Excited About Breakfast!
Breakfasts seem to be a hot topic these days. I’ve seen a lot of buzz online on what to eat or whether you should eat breakfast at all! There is no one size fits all when it comes to breakfast. It really does depend on your diet and current health and lifestyle status. That said, there is one rule that everyone can follow for breakfast that will set you up for a day full of energy. Consume at least 15-20 grams of protein at breakfast.
Eating a breakfast with adequate protein will not only help you balance your blood sugar, it enhances satiety, can promote weight loss and help your immune system! With all those benefits I hope your next breakfast includes more protein. But if you need just one more reason to add more protein to your breakfast, studies have shown that protein intake throughout the day increases the amount of deep sleep you get.
So what does a balanced breakfast with 15-20 grams of protein look like? Here are a few examples:
Two eggs with one piece of sprouted grain toast with avocado and micro greens - 20 grams protein
Bircher Muesli with chia seeds, walnuts, pumpkin seeds, shredded apple and almond milk - 15 grams protein
Green smoothie with one scoop of protein powder - 20-25 grams protein
Steel cut oats topped with greek yogurt, banana, walnuts and hemp seeds - 17 grams protein
2 Paleo pumpkin pancakes served with a half cup of greek yogurt - 17 grams protein
Two pieces of sprouted grain toast with hummus and avocado topped with micro greens - 17 grams protein
In addition to protein, when choosing your breakfast consider the amount of carbohydrates and good fats you are eating. A bagel with cream cheese may be close to 15 grams of protein but it's also very high in carbohydrates. Those carbohydrates can cause a spike in blood sugar and send you on a blood sugar roller coaster ride for the rest of the day. Adding healthy fats to your breakfast routine will help you with blood sugar control and stave of those mid morning or mid afternoon cravings. Healthy fats to consider including are: nuts, seeds, avocado, coconut oil, butter, fish and eggs.
My favourite smoothie recipe includes protein, healthy fats and complex carbohydrates. It's adapted from Shelley Adams wonderful White Water CookBook - Cooks with Friends. I hope you enjoy it as much as I do.
Hello World Smoothie:
In your bullet or blender add the following:
a good handful of greens (this could be spinach or a mixture that includes kale, swiss chard, or other leafy greens)
¾ of a cup of blueberries frozen or fresh
Half an avocado
A good tablespoon of seeds - mixture can include flax, hemp seeds, chia, pumpkin seeds and sunflower seeds
A scoop of your favourite protein powder (right now I’m using Botanica’s vanilla Brain booster protein powder)
Fill with half almond milk and half water. If you like your smoothies creamier use all almond milk.
Blend until nice and smooth and enjoy! Make it your own, sometimes I add banana if I want a little sweetness or you can experiment with pineapple chunks or other berries. High speed blenders like the Vitamix are great but they’re pricey. I have found the bullet to work very nicely for smoothies and they’re a fraction of the price.