We have all heard that breakfast is the most important meal of the day. Of course, not everyone is the same and we all have unique breakfast requirements. I do believe that having a morning routine is important to starting your day off to a good start. Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus.

Morning routines should start the evening before with at least the thought of what you are going to have for breakfast.

A little prep can go along way and save you valuable time (and perhaps a few extra minutes of sleep) so make sure you have everything on had for a healthy breakfast. Either set your coffee makers timer or soak your oats the night before. I always make my lemon water in the evening so that it is the first thing I grab when I wake up.

Here is a great post on why drinking lemon water first thing is a healthy habit that you should do everyday [Lemon water benefits]. If the thought of lemon water first thing is too much, at least wake and and hydrate with plain H2O.

Your best bet is a mix of foods that have complex carbohydrates, protein, and healthy fats. Carbs will give you energy right away, and the protein will give you it later on. 

Breakfast Ideas

• Oatmeal with chia, hemp hearts and berries.
• Eggs with spinach and avocado on seedy toast.
• Non-dairy yogurt or greek yogurt with granola (homemade is best) and fresh fruit.
• Breakfast hash with potatoes, peppers, onions and black beans.
• Omelettes loaded with vegetables.
• Pancakes made with gluten free flours topped with healthy toppings.
• Protein smoothie 

Having a pastry or kids cereal isn’t going to do it. Anything with a lot of sugar is only going to give us short lasting energy and leave us hungry by 10 am.

Breakfast Recipes

OVERNIGHT STEELCUT OATS

• 1 cup steel cut oats
• 4 cups water
• 1 tbsp of coconut oil
• 1/2 tsp of salt
• 1 tbsp of cinnamon
• 1 tsp of vanilla

The night before get out a medium saucepan, soup pan or Dutch oven and pour in 4 cups water. Turn the heat to high and bring the water to a rapid boil. Add the coconut oil, salt, cinnamon, vanilla and steel cut oats. Bring to a boil and give a quick stir. Set your timer for 1 MINUTE (watch over so it doesn’t bubble over). After the one minute, turn off the heat and put the lid on and leave covered overnight. YUP. It’s just that easy. When you wake up you can turn the heat back on low to re-heat and give the oats another little stir.

I always add some chia, hemp hearts and berries to my oats:) Other delicious toppings include coconut, goji berries, maple syrup, almond butter, pumpkin seeds, dried fruit and nuts. Endless topping opportunities!

PROTEIN SMOOTHIE

• 1 cup of almond milk (sub coconut, or soy if you want)
• 1 tbsp of almond butter (or natural pb)
• 1 cup of spinach
• 1 small banana
• 1/2 cup of frozen strawberries
• 1 scoop of vanilla protein powder (optional and use whatever protein powder you like, I like the Arbonne protein powder, it’s pea protein).

Add all ingredients to the high speed blender and blend until smooth. 

Note* I suggest always have frozen fruit in the freezer. Strawberries, mango, raspberries or fruit blends. They come in handy when you have nothing else and need a quick healthy snack. Simply blend with a leafy green, banana and either milk, coconut water or just plain H2O for a tasty smoothie.

EGGS, SPINACH WITH AVOCADO ON SEEDY TOAST

Eggs are a great source of protein and are a classic breakfast food.

• 1-2 eggs
• 2 cups of spinach
• 1/2 avocado
• 1 piece of seedy toast (or gluten free)

Scramble the eggs and add the spinach just as the eggs are almost finished and allow the spinach to wilt down. In the meantime, toast a piece of sugar-free seedy bread*. Smash the avocado on top of the toast and serve along the eggs and spinach. Season with a little salt and pepper.

*Here is a link for buying healthy bread -> Best Breads

SPELT ALMOND PANCAKES

I have shared many recipes for pancakes! They are just the best weekend breakfast ever. You can play with the recipe and they are pretty forgiving…escpecially when covered in maple syrup.

WET INGREDIENTS

• 1 banana
• ½ cup of almonds
• 1 cup of almond milk
• 1 egg (optional)
• ¼ chia seeds
• ¼ cup ground flax
• 1 tsp vanilla 

DRY INGREDIENTS

• 1 cup spelt flour
• 1/2 cup of oats
• 1/4 hemp hearts
• 1 tbsp of baking powder
• 1 tbsp of cinnamon

Blend all the wet ingredients in a food processor or high speed blender until smooth. Mix all the dry ingredients and combine the banana mixture to the dry mix and stir well.

To cook the pancakes, heat some coconut oil in a large frying pan, or on a pancake griddle.

This recipe makes approx 12 pancakes so I usually double it on the weekends.

Top with your choice of more bananas, fresh fruit, maple syrup, almond butter, or non-dairy yogurt.

BANANA PEANUT BUTTER PARFAIT

This recipe started as overnight soaked oats then evolved into something so much more exciting:) 

Serves 2 and must be started the night before.

• 4 tbsp of chia seeds
• 1 cup of oats
• 2 cups of almond milk
• 2 tbsp of creamy pb
• 1 tbsp of maple syrup
• 1 large banana
• 1tbsp of cinnamon
• Optional toppings include coconut flakes, berries, hemp hearts and chopped up nuts.
• 2 mason jars or bowls

Start by making the overnight soaked oats. Divide up the chia seeds and oats. So 2 tbsp of chia and 1/2 cup of oats in each cup. Stir in 1 cup of almond milk in each cup/bowl and add maple syrup and cinnamon. Cover and let sit overnight in the fridge. The next morning top each with 1 tbsp of peanut butter and 1/2 a banana. Top with blueberries and any other delicious, nutrient dense toppings that make you happy:)