Breakfast
Let's talk about the first meal of the day. Not only does breakfast fuel us for the morning, it sets the stage for what we will consume for the rest of the day. Breakfast can either give us a slow-burn, long-lasting fuel source to sustain us for many hours, or it can take us on a sugar-spiked insulin ride which may promote increased sugar cravings and heightened appetite later in the day.
Here are my personal goals for breakfast:
1. As health is one of my primary life goals, breakfast must be optimally nutritious. I want my calories to count in terms of nutrient density, so unless it is a special occasion, breakfast must be filled with whole plant foods which are full of fiber and phytonutrients. My breakfasts typically contain a whole grain or tuber, fruits and veg, and nuts, seeds, or legumes. A breakfast full of plant fiber keeps me full for hours, feeds my good gut bugs, and floods my system with abundant nutrients.
2. To keep me full for as long as possible on a slow-burn (rather than a sugar spike), breakfast must include a goodly amount of protein. I don't count protein grams, but when composing all my meals, I make sure to include at least one healthy plant-based protein source, like a combination of beans and grains, soy products, or nuts and seeds. Research has found that having a high protein breakfast will reduce overall daily caloric consumption and will inhibit cravings for sugary foods later in the day. Ensuring that my breakfast is protein-heavy sets me up for eating success for the rest of the day.
3. There must be a little healthy fat present for optimal absorption of fat-soluble vitamins. A small amount of fat will also slow digestion and delay the uptake of carbohydrates into the bloodstream, leading to more sustained energy and a flattened glucose curve. But the type of fat is critical. Saturated fat from animal products (such as butter, lard, high fat dairy, and fatty meats) raises cholesterol, increases our risk of heart disease and stroke, and is taxing to our organs, like the liver and gallbladder. Unsaturated fat from sources like nuts, avocados, flax seeds, and soy products, by contrast, improves blood cholesterol levels, decreases risk of heart disease, and lowers systemic inflammation. As reported by the Harvard Medical Group, “Higher intake of the plant-based fats was associated with a 16% lower risk of dying from any cause. In contrast, higher intake of the animal-based fats was linked to a 21% higher risk of dying from any cause.”
The amount of fat is also critical. We want a little healthy fat in our meals, but not a huge amount. Eating plant-centered will naturally bring down your fat consumption. Typically, 20-25% of my calories are in the form of fat. I like to make these fat calories count, both in terms of health benefits and flavor, so my fat usually takes the form of nuts, seeds, and avocados, which I make sure to include even at breakfast.
4. Just like everyone else, my breakfast must be fast and easy. Here is where prepping meal components comes in. I typically either have a superfood oat bowl for breakfast, or I pop open containers filled with veg, grains, protein, and a nutrient-rich sauce, and I combine these into a savory breakfast bowl. I very rarely take more than five minutes to make breakfast using this method.
Here are some examples of recent breakfasts. As you can see, aside from the oat bowl, they are not what we typically think of as breakfast foods. All of them, however, fulfilled my breakfast goals and left me with sustained energy, so that I could think clearly, I didn't get hangry by lunch, and I wasn't bombarded by afternoon sweet cravings.
This was today’s breakfast. It was brimming with phytonutrients and vitamins, contained protein and healthy fat from the tofu, peanut butter, and sesame seeds, and it had tons of plant fiber. Breakfast was substantial, delicious, and totally satisfying, so I will stay full for hours.
This breakfast bowl included farro and garbanzos with roasted veggies, spinach, pepitas, and a sauce made from a base of hemp seeds and walnuts. The combination of farro, garbanzos, hemp seeds, walnuts, and pepitas, makes this a protein-packed way to start the day.
This black rice bowl included edamame, peanuts, and black sesame seeds. It was topped with a peanut sauce made from peanut butter and white sesame seeds for tons of protein and a nice dollop of healthy fat for nutrient absorption and slowed digestion.
This bowl included roasted garbanzos and potatoes, three kinds of cabbage, carrots, spinach, and a sauce made from tofu. Because the bowl was very low fat as pictured, I ended up adding in a couple of tablespoons of roasted pepitas to increase the fat and protein content. Plus, they just added a nice crunch. 😊
The lowest protein count was found in my most traditional breakfast. The walnuts, ground flax seeds, and oats contain protein, but I might do even better by adding in an additional protein source, like chia seeds, pepitas, or plant milk. Interestingly, this is the breakfast that doesn’t sustain me as long as all the others.
So, what do you want your breakfast to do for you? If tasting good and ease are your only breakfast goals, you might consider asking yourself the following questions:
Are you famished by lunch?
Do you find yourself craving sugary foods in the afternoon?
Is your breakfast full of real, whole plant foods with an abundance of fiber and phytonutrients?
Does it contain a goodly amount of protein?
Is there a small amount of high quality unsaturated fat for optimal nutrient absorption (butter does not count)?
If you aren’t yet ready to move to legume and grain bowls for breakfast, maybe consider avocado toast on whole-grain bread topped with seeds? Or plant-based pancakes like these, www.minimalistbaker.com/1-bowl-vegan-banana-oat-pancakes/#wprm-recipe-container-37804, which are made with almond flour and banana. Top them with peanut butter for added protein. Yum!
Wishing you a happy and super healthy breakfast today and everyday!
🌱💕