When it comes to the health and wellbeing of busy people, one of the most important things to take into consideration is the importance of a healthy breakfast. Eating a healthy breakfast can provide many benefits, including improved energy levels, enhanced mental clarity, and improved overall health.
Eating a healthy breakfast helps to provide an energy boost to start your day in the right way. By eating a meal that is high in protein and complex carbohydrates, such as chia seed pudding with nuts, seeds and fruit, you can give your body the energy it needs to power through the day. Breakfast can also help to improve mental clarity and alertness. Studies have shown that those who start their day with a healthy breakfast are better able to focus and concentrate. This can be especially beneficial for busy working professionals (like doctors) who need to stay focused and alert throughout the day.
Additionally, eating a healthy breakfast can help to improve overall health. Eating a nutritious breakfast helps to provide essential vitamins and minerals that our bodies need to stay strong and healthy. Eating breakfast can also help to regulate our metabolism, as well as reduce cravings for unhealthy snacks (i.e. candy jar) later in the day.
Studies show that eating a protein rich healthy breakfast can help to prevent overeating later in the day. This can be especially important for busy workdays when you may not have the time to prepare healthy meals throughout the day.
Here are 3 of my favorite healthy breakfasts that support sustained energy levels, enhanced mental clarity, and improved overall health. If you make one of these recipes tag me on social media or post it in our Facebook group.
Recipes:
Chia Seed Pudding with seasonal fruit, nuts and seeds
Primal Power Breakfast
Fluffy Egg Cassarole (my favorite and easy to meal prep)
Chia Seed Pudding with optional seasonal fruit, nuts & seeds
Ingredients:
1 1/2 cups dairy-free milk (any milk alternative works but for creamier, thicker pudding, such as full fat coconut or cashew milks)
1/2 cup chia seeds
1-2 Tbsp maple syrup (to taste)
1 tsp vanilla extract
Seasonal fruit, nuts, seeds or favorite granola.
Optional: spices like cinnamon or cardamine to taste
Preparation:
In a mason jar, combine together chia seeds, milk, maple syrup and vanilla (or spices like cinnamon or cardamine). Put the lid on the mason jar and shake the mixture to combine everything (about 15 to 30 seconds).
Let Chia seed pudding sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds. Put the mixture in the fridge to “set" for 1-2 hours or overnight.
When you are ready to eat top with Seasonal fruit, nuts, seeds or favorite granola.
Note: Chia pudding is easy to meal prep for a week’s worth of breakfasts and can safely be eaten for 5 to 7 days if stored in an airtight container in the refrigerator.
Primal Power Breakfast
Ingredients:
4 cups baby kale leaves
3 T organic cultured ghee
4 medium scallions, thinly sliced
1 T minced fresh ginger
1 tsp minced garlic
½ tsp yellow curry powder
12 oz organic protein cooked through or raw (chicken, liver, shredded pork, cooked turkey)
1 ½ T coconut vinegar
¼ tsp Himalayan or Celtic sea salt
Preparation:
Place the kale in a large bowl. Set aside.
Melt the ghee in a medium skillet set over medium heat. Add the scallions, ginger, and garlic and cook, stirring constantly, for 30 seconds. Add the curry powder and cook, stirring, for about 20 seconds, or until fragrant.
Add the cooked protein and warm through, turning occasionally, for 1 to 3 minutes. Add the vinegar and salt; toss well over the heat for 30 seconds. If using raw meat cook through at this stage prior to adding vinegar.
Scrape the contents of the skillet over the kale. Toss until the leaves begin to wilt.
Note: makes about 4 servings. Can be safely stored up to 3 days if stored in an airtight container in the refrigerator.
*Recipe from “Primal Fat Burner” by Nora Gedgaudas, CNS, NTP, BCHN
Fluffy Egg Casserole
Ingredients:
1 tablespoon olive or avocado oil
1 medium onion, sliced
1 green pepper, sliced
1 cup spinach leaves
¼ cup feta or asagio cheese (optional)
2 Zucchini
6 large eggs
Preparation:
Preheat oven to 350 degrees
Sauté onion and green pepper in oil until soft
Lightly oil a casserole dish and line the bottom with a layer of zucchini.
Add some of the onion and pepper mixture with some spinach and cheese and layer with zucchini as you would a lasagna
Beat egg until fluffy
Pour into casserole and bake until the eggs are fully cooked (about 40 minutes)
Note: makes about 4 servings. Can be safely stored up to 3 days if stored in an airtight container in the refrigerator.