I'll get right to it this week! As you may know Whitty Nutrition is currently working with a bright and talented group of volunteers, all of whom I've asked to write a blog post for you on a topic of their choice. If you missed the first volunteer blog post by Anna on Apple Cider Vinegar, be sure to check it out now!
This week's post is brought to you by Chelsea who asked if she could do a post on 7 days of breakfast ideas. Breakfast is probably my favorite meal of the day so I was very much looking forward to what she came up with! Chelsea has written a great post for you all and even included a bunch of her own pictures. Have a read through and don't forget to comment down below and share your favorite breakfast idea!
“Breakfast is the most important meal of the day.”
“It’s not healthy to skip breakfast.”
We’ve all heard these reminders and we all know that it is important to eat breakfast but it can be hard! Waking up in the morning is often difficult and quite frankly if we are rushed for time in our morning routine, breakfast is often skipped. For me, breakfast started to become a little boring because I would always gravitate to the same bowl of cereal every day due to a lack of creativity and energy first thing in the morning. But then, something changed. I started to wake up and be excited to get out of bed because I was so excited to EAT! Why did this change? I discovered what a difference variety can make at breakfast using simple and delicious recipes!
There are so many different breakfast ideas that are quick, easy, nutritious and most importantly TASTY! You can go through an entire week and have something completely different each morning for breakfast with little added work or prep time. It is important to include foods that are high in fibre, have some protein, and don’t contain too much added sugar in order to fuel yourself well for the rest of the day. To show you just how easy it can be to have a nutritious and delicious breakfast, I took pictures of 7 different breakfast ideas that are all packed with nutrients, taste good, and are very easy to make. Let's take a look!
So you sleep through your alarm Monday morning and you suddenly wake up and realize you have 15 minutes to be out the door…no problem! We all have those days. Just grab a muffin and a piece of fruit on your way out the door. The trick here is to make a batch of muffins ahead of time and always have some on hand either on the counter or in the freezer. Look for muffin recipes that use whole wheat flour, little added sugar and have added bran or wheat germ included. Dried fruit like raisins or cranberries are a delicious addition to any muffin instead of chocolate chips – this will help add a little extra fibre! Eating SOMETHING in the morning is better than nothing at all but try not to make ‘grab and go’ breakfasts your style every morning.
Toast is always a favorite and definitely a popular breakfast food. The type of bread you buy is what can make toast a great or not-so-great morning choice as well as what you choose to spread on top. There are so many options, but how do you know which one to choose? The most important thing to note is if the bread was made with 100% whole wheat flour. The packaging will usually say something like “made with 100% whole grains” but double check the ingredients list to make sure whole wheat flour is the first ingredient. Remember multi-grain bread is NOT the same as whole wheat bread! Whole wheat bread offers more fibre to start off your day, helping you feel fuller for longer so you can avoid those mid-morning hunger pangs. Top off that toast with some peanut butter to add some protein and you’ve got yourself a well-rounded and filling breakfast! My favorite peanut butter is the 100% natural varieties since the only ingredient is peanuts for a natural nutty flavour! Make sure you have some fruit along with your toast and you’re on your way!
This breakfast is my personal favorite! There’s nothing like a warm spoonful of oatmeal to wake you up and fill you up in the morning. A bowl of plain oatmeal in itself can be boring and flavourless and that’s where you might be tempted to add sugar. Avoid those sugar cravings by trying this instead! Slice up a banana and toss that in the oatmeal along with a spoonful of ground flax, and a handful of unsalted pumpkin seeds (or any other seeds you have on hand). Don’t let your creativity stop there however, almost anything goes with oatmeal and adding more to it means that your body is getting a wider variety of nutrients in the morning! A glass of milk goes really well with this breakfast topping it up with some essential calcium and vitamin D!
Eat this for breakfast once and you’ll be hooked! This one takes the classic yogurt parfait to the next level. The majority of flavoured yogurt in the store is packed with sugar and I find that many people including myself have a hard time eating plain yogurt because of the slight sour flavour. Try mixing plain yogurt with berries, nuts, seeds and a cereal such as bran flakes or bran buds for more fibre. Any plain yogurt will do. I used plain Greek yogurt for this recipe! Once you have mixed your ingredients into the yogurt it looks just like any flavoured yogurt you would buy in the store and has a great flavour minus the added sugar! If it is still a little sour for your liking you can always add a few drops of honey.
Going down the cereal aisle at the grocery store used to give me a headache. There are literally hundreds of options! “Kid cereals” like Fruit Loops, cereals that come in bulk and are cheap, and those expensive organic cereals that comes in the teeny-tiny boxes. What can I buy that is affordable but still gives my body the nutrients it needs at breakfast without loading up on extra sugar? That is when I discovered Bran Flakes! This cereal contains 5g of fibre and only 2g of sugar per serving. It is also fortified with several essential vitamins and minerals. This cereal is a little boring on its own but I always add fresh or thawed frozen berries to it and maybe a few almonds or sunflower seeds. This does not mean you are limited to bran flakes. Give yourself some time to browse the cereal aisle, read the nutrition labels and make your own informed decision to find that perfect cereal for you!
Don’t shy away from treating yourself to some pancakes on the weekend or another morning when you have a little more time to make breakfast. What makes this treat better is to find a recipe for pancakes that uses whole wheat flour instead of white flour. Try adding some sunflower seeds and ground flax to the batter. When your pancakes are ready to be eaten, top them up with some fresh fruit. Stay away from pancake syrups that are made with high fructose corn syrup. If you really cannot do without syrup on those pancakes, try 100% pure maple syrup and add only a very small amount. You can never go wrong with a glass of milk on the side!
Who doesn’t love eggs on a Sunday morning? Scrambled, hard-boiled, poached, sunny side up, omelets…the possibilities are endless! If you like your eggs sunny side up, try slicing a bell pepper in circles. When you place the pepper in the frying pan, make sure the bottom side is level so the egg won’t be able to leak out and spread all over the pan. Crack the egg and place it in the middle of the pepper and you are on your way to a pretty fancy sunny side up egg dish! I’m not a huge fan of sunny side up so for the eggs in this picture, I just flipped them over and let them cook for a few seconds. If you don’t do what I did they look way prettier! Pair those off with a slice of whole wheat toast and you’ll be ready to start your day!
Thanks again to Chelsea for all her hard work on this week's blog post! We hope you enjoyed it and got some breakfast inspiration for the coming week!
Hope every one has a happy, healthy week! Don't forget to share this with your friends!