10 Ideas for Healthy Breakfasts

It is one of the great mysteries of life.

You are a full grown adult who has eaten thousands of breakfasts in your lifetime and yet you cannot think of anything to eat for breakfast this week. We’ve all been there!

Studies show that nutritious breakfasts containing lean protein and/or complex grains can give you improved concentration, added strength and endurance and can help you maintain a healthy weight. These benefits are especially important for growing children. “According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.”

We want your families to enjoy these benefits so we’ve put together a list of 10 breakfast ideas that you can make ahead or put together quickly.

Nourish Your Family With a Healthy Breakfast1. Overnight Steel Cut Oats
Put 2 cups oats and 8 cups of water in crock pot overnight (8-10 hours) on it’s lowest setting and it’s hot and ready for you in the morning. For variety, try replacing one cup of the water with almond milk and add dried cherries or apples and cinnamon. Or, in the morning, mix in pumpkin puree and pumpkin pie spice to feel like you’re having pie for breakfast!

2. Mini Fritattas
Mix 6 eggs, shredded or chopped zucchini, sliced green onion, fresh or dried herbs and a cup of crumbled or grated goat cheese. Add diced cooked potato or other favorite vegetables. Spoon into lined muffin tins and bake in a 350 oven. When cool, place in a freezer bag and freeze to have on hand. These reheat nicely in a toaster oven.

3. Congee
This nourishing traditional food is perfect for cold winter mornings. It’s especially healing when you feel under the weather. Mark Bittman has some recipes with variations here.

4. Breakfast Burritos
Fill a whole grain or gluten free tortilla with any combination of beans, scrambled eggs, potatoes, diced squash or other veggies. Fold up and roll in wax paper, place in a freezer bag or container to freeze. On busy mornings you can grab one of these to take to work with you.

5. Vegan Apple Muffins
Healthy and delicious! Find the recipe here.

6. Gluten Free Vegan Latkes
These would are delicious hot off the griddle but you can also make a big batch ahead of time to freeze for easy weekday breakfasts. There are so many variations; try replacing the potato with 1/2 parsnip and 1/2 carrots. Or, replace half the potato with zucchini. Kids love latkes so this is a great way to give them some extra veggies. Recipe here.

7. Quinoa Cinnamon Porridge
Try this warming and fortifying porridge that follows Traditional Chinese Medicine principles.

8. Almond Butter Smashed Fruit Wraps
Spread almond butter on a whole grain or gluten free tortilla, then spread a couple of tablespoons of vanilla soy or coconut milk yogurt over that and add spoonfuls of mashed berries. Roll up. For an alternative, use fresh grapes sliced in half. It’s delicious! You can cut these in half to serve two.

9. Hard Boiled Eggs And…
Hard boil eggs on Sunday to have on hand for the week. In a hurry? Grab one and an apple to go. More time? Make some whole grain toast and add sliced hard boiled egg and some broken up smoked salmon. Add a cup of mint tea and honey in the winter and you have a quick, satisfying breakfast.

10. Sweet Almond Pancakes
These are so delicious they don’t need any topping but they would be great with stewed cinnamon apples or non-sweetened applesauce. Mix 1 cup almond meal, 2 eggs, 1/4 cup water, 2 Tbl oil, 1/4 tsp. salt and 1 Tbl raw honey.  Cook as you would regular pancakes. These will not puff up so flip them when the underside is brown.

Check in next week for our last post in our series of three Get Healthy in 2012 blog posts. Our first post was how acupuncture can reduce stress to help you meet your goals.

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