Mom may have been right about breakfast being the most important meal of the day. The first thing you eat after you wake up (no matter when that might be) sets the tone for what and how you eat the rest of the day. And your breakfast choices really can affect how you feel and how you perform in your role at work, at school, or as a caregiver.
Breakfast Nutrition 101
What does a healthy breakfast look like? Depending on your style of eating, it can take on many forms, but there are a few universal similarities. A health-supporting breakfast meal:
is plant-forward, containing plenty of fiber and micronutrients.
is made up primarily of unprocessed or minimally processed foods and ingredients
contains fruits and/or vegetables
is free of artificial colors and flavors
is free of (or very low in) added sugars
is low in or free of saturated fat and added salt
As an example, let’s compare a donut with peanut butter on whole grain bread (not necessarily complete breakfasts, but used here for illustration). Both are quick, affordable, tasty, and have roughly the same amount of energy (calories). I bet you already know at least one thing that makes the second choice better! Here are four:
Less sugar: A sugar load on an empty stomach will shoot up your blood sugar, sending an SOS message to the pancreas to release insulin to shuttle all that sugar out of the blood and into the cells. Soon after, you’ll likely feel an energy crash and crave another donut.
More nutrients: A donut is nutrient deplete, doing your body no favors. The peanut butter breakfast is a super source of dietary fiber, which keeps you fuller longer, regulates the insulin response, and enhances gastrointestinal health. It also contains more vitamins, minerals, and phytonutrients that support optimal health.
Healthier fat: Donuts are typically made with shelf-stable hard fats (like shortening or lard), which are sources of saturated fats and may be processed with chemicals. Peanut butter’s fat is largely unsaturated, providing essential fats and enhancing heart health.
More satisfying: Ultraprocessed foods like donuts are engineered to be addictive -- that flavor and mouthfeel accomplished by the perfect combination of refined flour, sugar, salt, and fat stimulates the brain to desire more and more. On the other hand, whole grains and nuts (or nut butters) are far less processed and impart feelings of satiety.
Need some quick, creative, wholesome breakfast ideas? Read on!
Whole Grain Muffins
I love muffins because when you’re done baking you’ve got instant breakfast for several days, and they’re shareable! Plus, you get to control the ingredients, and they’re pre-portioned to prevent overdoing. Pair one of these with an orange or banana for a quick breakfast on the go. These keep well individually wrapped in the freezer; allow an hour to thaw or zap in the microwave for about 20 seconds. Here are two of my favorite recipes: Vegan Morning Glory Muffins (I’m not into the coconut oil craze; I substitute with olive oil) and No Added Fat Vegan Carrot Spice Muffins.
No Fail Chilly Green Smoothie
In a blender, throw in a handful or two of raw spinach, collards or kale (do not use mustard greens, trust me on that), 1 small frozen banana, EITHER 1 cup of fresh chopped fruit + a few ice cubes, OR 1½ cups of any frozen fruit (I like to freeze berries when they’re in peak season, and pull them out in November), 1 cup fortified plant milk of your choice, and 1 tbsp flax or chia seeds. Blend together and add water if needed to reach desired consistency. I like to add a dash of cinnamon and sometimes fresh mint if I have it on hand, or even a dash or two of unsweetened cocoa powder. This recipe makes enough for two, or finish the rest for a mid-morning snack.
Kitchen Sink Sweet Potato Breakfast Skillet
I often bake extra sweet potatoes so I can make this skillet. Brush a nonstick frying pan, skillet, or wok with a thin coat of olive oil, heat on medium-high, and add a roughly chopped leftover sweet potato. Add your favorite seasoning blend or a dash of salt and pepper, and then get creative with whatever you have leftover in the fridge! I like to add in pre-roasted or sautéed vegetables, black beans, and tofu especially. If you eat eggs, this is a great pairing.
Overnight Oats
I never thought I’d jump on the Overnight Oats bandwagon, but once I tried it I understood why this idea caught on so fast. The combination of whole grains (rolled oats), heart-healthy fats (chia seeds) and food-based probiotic (yogurt) is a home run. I recommend trying one of this blogger’s recipes -- she has delicious flavor combinations and great tips to control sugar and using a variety of nutritious unsweetened plant milks and yogurts. I make it with soy yogurt, fresh fruit, and no added sugar.
Stuffed Fruit
This concept takes wholesome foods and turns them into a fun and easy breakfast. Here are some ideas:
Fill a halved apple, core carved out, with almond butter
Fill a halved pear, core carved out, with plain unsweetened yogurt and top with muesli or a few raisins and toasted pepitas
Dot a split banana with chopped walnuts
Fill a halved cantaloupe, seeds scooped out, with fresh arugula, berries, and sliced almonds
Porridge
Porridge is seriously underrated. I often cook extra whole grains at dinner and put some aside for morning porridge. Simply take cooked whole grains (about a cup), one or a combination of brown rice, millet, quinoa, barley, amaranth, etc., and stir in unsweetened plant milk of your choice (about ½ cup). Add sweet spices of your choice (I love cinnamon and ginger) and chopped fruit of your choice (½ to 1 cup, less for dried fruit) and, optionally, a few chopped walnuts or pecans. If you’re in a hurry, boxed muesli can be the single addition. Cook in a pot over the stove, stirring often, until fruit is heated through and the grains have softened by absorbing some of the milk. My favorite fall combo is what I call “breakfast rice pudding” and is made with brown rice, raisins, unsweetened almond milk, cinnamon, nutmeg, and chopped apples, with just a sprinkle of granola on the top right before serving.
Toast Your Way
On a toasted slice of whole grain bread (sprouted multigrain is one of my go-to’s), add one of these combos:
Mashed avocado, orange sections, pistachios, and crushed red pepper flakes
Almond butter and dried cranberries
Cashew butter, sliced bananas, and cinnamon
Hummus and sliced cucumbers
Plant-based spreadable cheese and sliced strawberries
Mashed tofu sautéed with turmeric and fresh spinach leaves (see photo above)
BONUS BREAKFAST TIPS:
Skip the bagel -- I know it’s tempting, and once in a while is a fine brunch indulgence. But a typical bagel, cream cheese, and coffee breakfast can provide about half the calories you need in a day (depending on your needs and the portion of course). To have your bagel and eat it too, split a whole grain variety with a friend (or freeze the other half) and use a thinnish cream cheese or butter shmear, or better yet, spread on hummus and top with a slice of tomato or a nut butter.
Into breakfast bars? Look for packaged ones based on whole grains and sweetened with actual fruit. Or make your own like this one.
Love pancakes? Try dosas -- traditional South Indian pancakes. They’re made with rice and lentils so they’re gluten free and wholesome. Available at Indian grocery stores, you can buy mix and add water, or buy the batter ready to go. Feeling ambitious? Make it from scratch (you need an extra day to allow it to ferment).
Unjunk the cereal. Very few ready-to-eat crunchy breakfast cereals are actually healthy, which you will discover when you look past all the attention-grabbing health claims on the box. Ideally, a cereal should have 4 or more grams of fiber per serving and 3 or fewer grams of added sugar. Check the label. Some green light choices include original (not multigrain) Cheerios (or generic “oat rings”), shredded wheat (not frosted), and Kashi 7 Whole Grain Puffs (the plain one). If you adore the sugary stuff, use it as a garnish on oatmeal or porridge (above).
