Who needs some new breakfast ideas to help you rock your day?
What we eat for breakfast can set us up for stable energy for the day or set us up for the up and down roller coaster.
Making time to start the day off with a nourishing breakfast is an awesome way to optimize energy, hormones, sleep, mental clarity, and overall gusto to rock the day like you want to. We now know that a calorie is NOT just a calorie but instead information for every cell in our body. These breakfasts here are all full of micro nutrients to protect your body from damage so you can function your best, they have a balanced ratio of macro nutrients to fuel your day, they are anti-inflammatory, and void of many of the foods that can damage your gut.
Boom! Start your day using food as medicine.
Some days I am fueling a mountain adventure while other days I am fueling my brain for a big day at the office, other days it’s chasing kids around- regardless I need to function my best and I would like to feel this great for as many decades as I can.
When thinking about breakfast to function your best I suggest focusing on a few things-
- Think outside of the (cereal) box , focus on whole foods instead
- Make your breakfast colorful- How many different colors can you add? Ask yourself this every morning.
- Add booster foods when you can– A sprinkle here and a pinch there can add awesome nutrients that your body needs to function optimally.
- Include a protein, fat, and fiber in breakfast. This combo makes breakfast slower to digest and slows down the absorption of glucose into our blood, keeping you fuller longer, with more stable energy longer, and can even set you up for better sleep. Yes please. Say it again, Fat, Fiber, Protein.
- Protein– I encourage everyone to start their day with a good protein source. Protein provides the important amino acids that our body needs for so many vital functions as they are used in almost every cell and fluid in our body! Protein is the building block of cartilage, bone, skin, and blood. Plant proteins include nuts, seeds, their butters, lentils, beans, and tempeh. Animal proteins include eggs, poultry, fish, beef, and bone broths.
- Fat– Fat is crazy important and as long as it is a healthy fat it is awesome to include in every meal, especially breakfast. Fat is important for hormone balance, cell membrane integrity, is a source of energy, helps keep blood sugar stable, is important for brain function, keeps us satiated, is needed for absorption of vitamins A, D, E and K, for our nervous system, and more. Healthy fats include coconut oil/milk/meat, avocados, olives, olive oil, flax oil, organic butter.
- Fiber- Fiber is wildly important for gut health (which we now know impacts all body systems). Fiber helps keep the bowels moving which is even important for hormone balance and toxin excretion. Fiber feeds the good bacteria in our gut which we now know is an important player in immune health, chronic inflammation, vitamin production ( vitamins B and K), mental health, and more. There is soluble and insoluble fiber and good sources include veggies, fruit, seeds and more. Sometimes you need to start slowly with introducing fiber as your gut microbes adjust.
Of course everyone has to consider their own unique body, gut health, metabolic goals, food sensitivities, eating/fasting window, blood sugar, etc.
Look for smoothie week, pancake week, baked goods, and favorite kids breakfasts coming soon! All Clean and nutrient dense, of course.
Monday- Paleo Porridge
I love this warm breakfast porridge for a lot of reasons. First off, it is grain free and for some people grains can cause inflammation or blood sugar dysregulation (paleo friendly). But it’s more about what its loaded with- tons of vitamins, minerals, healthy fats, clean protein, and lots of fiber, plus it powers me through hours of stable energy, oh, and its delish.
- 2 tbspsUnsweetened Shredded Coconut
- 1 tbspPumpkin Seeds
- 1 tbspWhole Flax Seeds
- 1 tbspChia Seeds
- 1/4 cupWalnuts
- 1 tspCinnamon
- 1/4 tspSea Salt
- 1 cupWater (boiling)
- Combine dry ingredients in a and blend until finely ground
- Pour boiling water into vitamix, cover with lid
- Blend very carefully starting on low setting, then moving to high, until porridge is smooth (you can also just do this in a bowl, which is what I do most days)
- Transfer porridge to a bowl
- Garnish with sunflower seeds, or shredded coconut
Tuesday- Veggie and protein scramble
I crave this breakfast and when I do eat it my energy and blood sugar are stable for hours plus I know I am getting tons of phytonutrients from plants that all my cells need to do their jobs and function their best. WIN
- olive oil to sauté
- chopped onions and garlic
- chopped veggies, whatever you have works! I love kale, spinach, broccoli, asparagus, mushrooms, etc
- ground beef, turkey, or lamb (organic and grass fed when possible)
- favorite herbs, I like to sprinkle on oregano and parsley
- sea salt and pepper to taste
- Heat up pan to medium (we use cast iron)
- Put in olive oil, onions, garlic and protein. Cook until meat is about halfway done
- Add other veggies and cook until meat is fully cooked and veggies cooked to liking. Sometimes I add more olive oil or broth to help it cook.
- Sprinkle on sea salt and herbs if you want. Enjoy
Wednesday- Overnight Chia Oats
This sweet breakfast is a big dose of comfort food that I can feel awesome about. It feels like a big treat but has all the necessary components to keep me charging hard til lunch. Plus, blueberries are one of the greatest antioxidants and anti-inflammatory foods you can put in your body.
- 1 1/2 cupsOats
- 1 1/2 cupsUnsweetened Almond Milk
- 2 tbspsChia Seeds
- 2 tbspsMaple Syrup
- 1 tspCinnamon
- 1/2 cupWater
- 1 cupBlueberries
- 1 cupSlivered Almonds
- Hemp seeds to sprinkle on top
- Combine oats, almond milk, chia seeds, maple syrup, cinnamon and water together in a large glass bowl. Stir well to mix. Seal and place in the fridge overnight (or for at least 8 hours).
- Remove oats from fridge. Use single-serving size mason jars and place a large spoonful of the oat mix in the bottom of each, then a layer of blueberries followed by a layer of slivered almonds. Repeat until all ingredients are used up. Store in the fridge until ready to eat. Enjoy hot or cold!
Thursday- Sweet Potato Hash Browns, Sauteed greens and Fried Eggs
I love eggs for breakfast! This mix is so satisfying and the bright colors have so many cell protecting nutrients, plus is the perfect mix of fat/fiber/protein. Somedays I even throw this in a burrito to change things up. You can use whatever veggies you have, including kale, spinach, mustard greens, collard greens, etc.
Friday- Stewed Apples
Holy wow does my gut LOVE stewed apples as it is the perfect food to feed the good microbes in my gut (which supports my immune system, brain health, hormone balance and so much more). Loading it up with nuts and seeds gives it the fat and fiber I need to take me through to lunch. Boom!
- 6Apples (organic of choice)
- 1/2 cupWater
- 1/2 cupOrganic Raisins (optional addition for sweetness and fiber)
- 2 1/2 tspsCinnamon
- 1 tbspGround Flax Seed
- 1 tbspChia Seeds ((or hemp seeds, sunflower, pumpkin, walnuts, etc))
- 1 tbspMct Oil
- Peel, core, and slice apples
- Place all ingredients in saucepan and cook over medium heat for about 15 minutes, give or take.
- Cook until soft
- Smash or crush the apples together with cinnamon and raisins if adding.
- Scoop desired amount into bowl. Eat warm or chill in fridge and enjoy cold.
- Add MCT oil and mix up. Sprinkle ground flax and ground chia or other boosters on top. ENJOY (your gut will too)
Saturday- Morning Miso
This one warms my heart and soul and makes me talk kinder even just thinking about. It not only tastes good but it feels so good to start the day off with a warm cup of miso soup. Plus this will last for days making it a quick and easy one too.
- 3 cupsWater
- 1 cupVegetable Broth
- 1 1/2 cupsShiitake Mushrooms (sliced, optional, I always have dried on hand)
- 6 ozs Tofu (drained, rinsed and cut into cubes)
- 1 tsp Ginger
- 1 tbsp Tamari
- 3 tbspsMiso Paste
- 2 cupsKale Leaves (roughly chopped)
- 2 stalksGreen Onion (optional, sliced)
- Add the water and broth to a medium sized pot and bring to a boil. Reduce to a simmer, and add the mushrooms. Cook for 4 to 5 minutes.
- Add the tofu, ginger and tamari and ensure the broth is lightly simmering. Continue cooking for 2 to 3 minutes more.
- In a small bowl, add the miso paste, and ladle in some of the hot broth and whisk. Add the miso mixture to the pot and stir to combine. Add the kale leaves and simmer for 1 minute more.
- Divide the miso soup into bowls and top with green onion, if using. Serve and enjoy!
Sunday- Avocado Toast with Soft Boiled Egg and Grapefruit
This satisfies everything! My taste buds, cravings, sweet tooth, belly, cells, energy and everything in between are happy with this breakfast, plus it’s a beautiful sight. There are so many wonderful textures and flavors and it is rich in antioxidants, healthy fats, clean protein, and delicious fiber. Yum
- Gluten Free bread, toasted
- Sea salt
- 1/2 lime
- Chopped onions (optional)
- Ground flax seeds
- Soft boiled egg
- Grapefruit, orange berries, other seasonal fruit
Put all together, notice how beautiful it is, and Enjoy!
Other favorite breakfast include coconut yogurt with clean granola, viking sauce and berries, breakfast burritos, breakfast tacos, smoothies, clean pancakes, bone broth, homemade sausages, oat bars, quinoa/egg bowls, and chia pudding. Look for more soon and show us your favorites!! Tag me @mountainrebalance
Join us for our Spring Cleanse! April 2021
Hello! I am Janel Ferrin Anderson and I am crazy passionate about helping people understand how food and lifestyle impact their health and unique body. I am a functional medicine nutritionist, a board certified holistic nutritionist and have my doctorate in Natural Medicine. I love playing hard in the mountains, reading by the fire, and eating delicious foods. Learn more about me here