17 Jul quick and nutritious breakfast ideas (that the whole family will love)!
We used to be a cereal for breakfast family. It’s quick, it’s easy, and it’s loaded with healthy ingredients like whole grains, right?! I loved it because we could serve the meal and be heading out the door 5 minutes later. My focus was on ease rather than establishing a solid foundation for the day, stabilizing blood sugar and eating meals for sustained energy & focus.
Starting the Day Right
My views on this “nutritious” way to start the day all began to change when I discovered one of my son’s had a sensitivity to gluten and other additives. I began to become more aware of how many ingredients are added to these cereals (particularly lots of sugar, even in healthy & organic options!). I also learned that the processing of these whole grains results in the loss of many of the beneficial nutrients, and it’s really not the same as eating a whole grain itself (like steel cut oats, for example). Plus, nearly every day after breakfast we would be hungry an hour or so later because our bodies were craving more nutrients than our breakfast provided.
Moving Beyond Breakfast Cereal
We began to slowly introduce other meals for breakfast and eventually phased out our breakfast cereal dependence all together. Now we rotate about five different breakfasts so the whole family gets a variety of nutrients from our important first meal of the day. We also include healthy fat and protein in each breakfast to begin the day with stable blood sugar (no peak then crash like with many breakfast cereals) leaving our bodies feeling satisfied.
This really doesn’t need to be an overnight switch, which will feel overwhelming and intimidating! Just focus on adding one day a week of a new breakfast to see what you think. I have included some of my favorite short cuts in this blog so you can still get out of the house on time while eating a nutritious breakfast.
- 2 cups milk alternative
- 1 banana
- 1 avocado
- ¼ cup rolled oats (raw)
- 2 tbsp flaxseed or hemp seeds
- 1 ½ cups greens (spinach, kale, chard)
- 1 tbsp peanut butter
- (Optional) unsweetened shredded coconut, pumpkin seeds, and chia seeds for garnish
- Add all contents to a high-powered blender. If you do not own a commercial grade blender, add ingredients one at a time.
- Serve in bowl(s). Top with unsweetened shredded coconut, pumpkin seeds, and chia seeds.
- This is already a very simple breakfast to throw together and blend. To save time, prewash all greens for the week and premix all desired toppings in a container and store for future use.
- 2 cups rolled or steal cut oats
- Toppings: Organic blueberries (fresh or frozen)
- Natural peanut butter
- Cook oatmeal per instructions on the packaging. Top with blueberries, oatmeal, and walnuts. Substitute peanut butter with almond butter or walnuts with chia or pumpkin seeds based on preference.
- Make up a large enough batch of oatmeal to place leftovers in a glass container for a quick and easy reheat the next morning. I prefer to reheat on the stovetop with coconut oil and cinnamon. I actually love reheated oatmeal cooked this way, so I will sometimes cook the oatmeal at night for a really simple & tasty morning breakfast.
- 10 pasture-raised (or organic) eggs
- 1 small yellow onion, diced
- ¾ cup shiitake mushrooms, diced
- 1 ½ cups fresh spinach
- 1 tbsp coconut oil (substitute: ghee or avocado oil)
- 1 tsp rosemary
- Salt & pepper to taste
- Preheat oven to 350 and line muffin tins.
- Chop & dice vegetables.
- Sauté onions in oil/ghee until translucent.
- Add mushrooms, resemary & salt/pepper.
- Add chopped spinach for final minutes, then remove from heat once beginning to wilt.
- - Spread veggie mixture evenly in each muffin tin.
- - Beat 10 eggs and 1 tbsp filtered water in mixing bowl.
- - Pour egg mixture on top of veggie mix in each lined tin (tin should be about ½ to ¾ full).
- - Bake for 25 minutes.
- Serve with fruit, cilantro, and/or avocado.
- Add any combination of vegetables you like! Examples include diced red or green pepper, green onion, or rainbow chard. You can also add a little cheese to each tin before pouring in egg mixture.
- Make a batch over the weekend for a quick and easy breakfast all week. I reheat the frittatas on the stovetop in a covered pan (for a faster and even reheat) for a few minutes.