Taking the flour out of breakfast is one of the best things we can do for our health. It’s been a challenge! But over gradually I’ve found some tried and true favorites that are more nutrient-dense. My basic guidelines are:
- Macronutrient ratio (proteins, healthy fats, carbs from colored vegetables)
- Micronutrient diversity (added produce, nuts and seeds, spices)
Sweet Potato Muffins – Happy Healthy Mama
I make a batch of breakfast sausage to go along with them. Add additional spices (ginger, pinch of cloves…), top with nuts or pumpkin seeds. They also make a great afternoon snack.
Healthy Quinoa Breakfast Bowl – Color My Food
Versatile, variable and satiating, this is one of my all time favorite breakfast options. You can change it up so many ways with fruits or veggies, spices, nuts/seeds, nut butters. Mix in kefir, Greek yogurt, milk of choice or drizzle coconut milk over it.Eat color or warm. Pack it in a mason jar to go.Go seasonal. Swweet potato, dried cranberries and toasted pepitas (pumpkin seeds). Pear/cardamom/pistachio. Blueberry/lemon/pecan. Mhmmm, so many possibilities.
Overnight Buckwheat Groats – Fool Proof Living
A great alternative to overnight oats with all the benefits: make ahead, easy, delicious and nutritious. Also versatile: use different fresh and dried fruits, spices, nuts and seeds. I’ve discovered buckwheat is protein-rich and also fairly free of pesticides. Did you know that despite the name, buckwheat isn’t’ even related to wheat? It’s the seed of a plant related to rhubarb.[su_expanding_quote_book alignment=”right” source_author=”Margaret Wittenberg” source_title=”The Essential Good Food Guide” full_quote=”Buckwheat is rarely grown with agricultural chemicals. Fertilizer tends to encourage too much leaf growth, and pesticides harm or kill the bees needed for pollination. Because it contains all the essential amino acids, including lysine, buckwheat can almost be considered a complete protein. It also contains good amounts of calcium, iron and B vitamins” short_quote=”Because it contains all the essential amino acids, buckwheat can almost be considered a complete protein. “]
Oatless Oatmeal – Dr. David Perlmutter
This sounds contradictory but it really gives the sensation of oatmeal without the oats. Dr. Walnuts, almonds, flaxseeds, pumpkins seeds and almond butter makes this a stellar nutrient-dense, breakfast. This is from Dr. Perlmutter a preeminent neurologist and authority on brain health (author of Grain Brain ) You can use different nuts and seeds, use different spices, top it with seasonal fruits.
Sweet Potato Hash – Delicious Meets Healthy
Egg-based breakfasts are part my weekend. Make enough to have later in the week. Love this hash for the versatility. Use it as a base recipe and add other veggies, use sausage or leftover chicken, add spices: cumin for Mexican, oregano and basil for Mediterranean, turmeric, cinnamon and cumin for a Moroccan flavor print.
Huevos Rancheros Casserole – A Zesty Bite
You can add nutrients simply by adding beans, and toppings: salsa, guacamole, hot peppers, chopped cilantro.
Granola is a staple in my house. I use this one to top chia puddings, oatmeal or on a baked sweet potato. It’s spectacularly delicious. It also makes a marvelous gift for gluten-free friends.
Green Smoothie Bowls – Simple Green Smoothies
Last but not least, smoothie bowls make an awesome breakfast. Pay attention to the macronutrient ratio. Make sure you’re getting protein and healthy fats.
Which one is calling your name?
For More Empowerment
Five Favorite Chia Puddings – Yovana Mendoza
These are a wonderful make-ahead, and “take-it-to-go” option. Originating in Mexico where ancient Mayans and Aztecs recognized chia as an exceptional source of nutrients, these tiny seeds are rich in omega-3 fats, higher in dietary fiber than flax seed and loaded with antioxidants and minerals.
Do you have a favorite gluten-free breakfast option?