Healthy Breakfasts for September

I think I’ve written more about breakfast than any other meal on this blog. I believe a healthy breakfast habit is one of the best life lessons I can give my daughter. And it’s important for my own health. If you’ve read my breakfast posts you know I’m all about a nutrient-rich breakfast and aim to pack in as much as I can:

  • whole-grain
  • 2+ fruits/vegetables
  • nuts and/or seeds
  • spices
  • protein

That’s a lot to think about and if I had to decide every morning what to eat for breakfast, it’d probably be processed cereal — organic but still processed cereal. However, over the last couple of years I’ve developed a repeatable routine that makes daily healthy breakfast do-able

  1. Starts with a written plan
  2. Based on a repertoire of fruit, oats/grains
  3. Execute a routine starting with fruit and alternating oats/grains and whole-grain muffins/pancakes

The plan: A written plan means I have all the ingredients, and know what’s for breakfast every morning. General plan guidelines:

  • Make a double batch of granola the first weekend of the month
  • Make a double batch of whole-grain pancakes or muffins on Saturday, freezing extras to use later in the week.
  • Make an egg dish (such as overnight bake, frittata or basic scrambled eggs) on Sunday
  • During the week we rotate oats, pancakes/muffins

I choose a “focus” fruit for each week for green smoothies to simplify budget and grocery list. I aim to start with a green smoothie at least 3x a week, and always fresh fruit the other days.

Voila! Now I don’t even have to think about what to have for breakfast. Every morning, simply execute the plan

The repertoire

Green smoothie or fruit: As soon as we come downstairs, I give M a bowl of berries, a sliced peach…the options depend on what’s in season locally. While she is eating her fruit, I get the rest of breakfast together (sipping my green smoothie or munching on fruit or while doing so).

  1. Granola: My main staple is CMF Basic Granola changing it up every time I make it with different nuts/seeds and dried fruits. Minimalist Baker is my #2 source for granola recipes, but I always add spices such as cinnamon or ground ginger to the recipes, and I eliminate the added sugar.
  2. Overnight Oats 7 Ways are a delicious way to change things up from granola
  3. Muffins: I’m all about muffins with multiple plant foods: whole-grains, fruits, vegetables, nuts, seeds, spices. I especially like ones that have oats making them extra fiber-rich
  4. Pancakes and waffles, I make whole-wheat plus recipes – the plus being fruit (berries, banana, apple…), vegetable (sweet potato, pumpkin, beet) and/or nuts

The Routine

Week of September 1

Saturday: Weelicious: Very Berry Muffins, double batch of CMF Basic Granola with pumpkin seeds and walnuts

Sunday: Veggie Egg Bake

Monday/Wed/Friday: Granola with greek yogurt

Tuesday/Thursday: Berry muffins

Cherry green smoothies from Simple Green Smoothies


Week of September 8

Saturday: Cottage Cheese Pancakes with berry sauce

Sunday:Pineapple Upside Down Cake Smoothie Arugula frittata

Monday/Wed/Friday: Pineapple Mojito Smoothie, Granola

Tuesday/Thursday: Simple Green Smoothies: Pineapple Smoothie, Cottage Cheese pancakes


Week of September 15

Saturday:  Weelicious: Carrot Apple Muffins, double batch of Super Chunky Granola (skip the added sugar)

Sunday: Turkey Sausage Poblano Strata

Monday/Wed/Friday: Granola

Tuesday/Thursday: Muffins

Peach green smoothies from Simple Green Smoothies


Week of September 22

Saturday: Apple Oatmeal Pancakes

Monday/Wed/Friday: Granola

Tuesday/Thursday: Apple Oatmeal Pancakes

Berry green smoothies from Simple Green Smoothies


Week of September 29

Saturday: Sweet Potato Muffins

Monday/Wed/Friday: Granola

Tuesday/Thursday: Muffins

green smoothies


Real Food for Breakfast Matters

How do you jump-start your day? Breakfast is a daily opportunity to re-affirm wellness as a priority and to refuel in a tasty and energizing way, even if I’m in a hurry. As a mother, I know that children eating the standard American diet are not getting enough nutrition or fiber. According to the American Academy of Pediatrics, breakfast gives our children:

  • Better memory
  • Better test scores
  • Better attention span to decreased irritability
  • Healthier body weights
  • Improved overall nutrition

Making breakfast a routine for children also paves the way for healthy eating habits as they grow up. And lowers risks for major diseases down the road. Let’s empower them on a daily basis and give them a foundation for positive eating habits.

[su_expanding_quote_web alignment=”left” source_site=”Mayo Clinic” source_url=”″ full_quote=”It might be the last thing on your morning to-do list, or worse, it might not be on your list at all. But a healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. Don’t skip this important meal. If you skip breakfast because you want to save calories, reconsider that plan. Chances are you’ll be ravenous by lunchtime. That may lead you to overeat or choose fast but unhealthy options — perhaps doughnuts or cookies a co-worker brings to the office.” short_quote=”A healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health.”]

Put some color in my breakfast and I know I’m off to a good start. Include macronutrients (protein, healthy fats and carbs from plants) and micronutrient diversity (veggies, fruits, spices, nuts and seeds)

Warm weather go-to breakfast?

  • Homemade granola layered with Greek yogurt or drizzled with coconut milk, topped with fresh season fruits and sprinkled with seeds (hemp, chia, sesame)
  • Overnight grains (oats buckwheat) with apple, blueberries, mango—whatever is in season and deliciously ripe. If fresh fruit is not available, dried apricots, cranberries or raisins


  • Deliciously spiced, yummy fruit-enriched hot oatmeal or buckwheat. Simply by changing out fruits, nuts and spices, it doesn’t get boring or repetitive.
  • Quinoa egg muffins

Add a beautifully colorful smoothie  that sounds like dessert ( Red Velvet ,  Pineapple Upside Down Cake Chocolate Covered Cherry) singing with vitamins and phytonutrients and my body shouts “thank you!”

Red Velvet Smoothie – Simple Green Smoothies

Nutrient-dense smoothies like Dr. Hyman’s Green Breakfast can even be a stand-alone breakfast. Caution: when you start partaking of green smoothies, your body will love it so much you just might turn a corner that won’t allow retreat.

Smoothies are also a simple way to get children (and husbands!) to eat more fruits and vegetables. Invite them to “drink a color!” Call it a green monster or the blueberry princess elixir. Summon their imagination to breakfast.

Weekends facilitate baking breakfast breads loaded with lovely fruits and/or vegetables like (Cranberry Nut Bread, Sweet Potato Zucchini Bread), muffins (Carrot Apple MuffinsVery Berry MuffinsPumpkin Apple Muffins)  to mention a few.

Pancakes and waffles rise to a whole new level with  Apple Cinnamon Oatmeal PancakesSweet Potato Blender Muffins, the options are innumerous. Drizzled with honest-to-goodness real maple syrup (try it; you won’t want to go back to the fake stuff!), raspberry pureé or applesauce, taste buds celebrate and bellies are happy. Double the recipe, freeze them and you have breakfast on-the-go during the week.

Breakfast is a habit. As with all habits, bad ones can be broken and new ones can be made and strengthened with time. If breakfast has been sacrificed on the altar of expediency (or for a few more smacks of the snooze button), it can be reinstated on your list of good habits and reign supreme on your priorities.

  • The right breakfast foods give you energy, recharge your brain and body to be more efficient in what you do, setting the stage for smart decisions all day.
  • Breakfast eaters have a higher intake of essential vitamins and minerals, and generally have lower serum cholesterol levels (associated with reduced risk of heart disease)
  • Breakfast restores glucose levels, an essential carbohydrate needed for the brain to function.  Many studies have shown eating breakfast can improve memory and concentration levels and can also make us happier as it can improve mood and lower stress levels.
  • In studies amongst children, breakfast can improve attainment, behavior and has been linked to improved grades.

It begins with an active plan that includes having appropriate items on hand. Stumped? Drop me a note in the comments and I will send a breakfast plan your way. Ring the breakfast bell! Let’s bring it on!

For more empowerment:

American Academy of Pediatrics: Breakfast for Learning

Shake Up Your Wakeup: Why Breakfast is Important

Five Ways to Fit in Breakfast

Mayo Clinic: Health Breakfast, Quick Flexible Options