Good Mornings: 9 Must-Haves for 9 Better Breakfasts
We all know mornings can be a whirlwind, especially when getting kiddos ready for school. But amidst the hustle and bustle, it's essential to prioritize a healthy breakfast. Why is breakfast so important? Let’s dig into the benefits.
Fuel for the Brain
Imagine your brain as a supercharged engine, always ready to learn and explore. Just like a car needs fuel to run efficiently, our brains need energy to focus, concentrate, and absorb new information. A balanced breakfast provides the necessary nutrients to kickstart your cognitive abilities, keeping them alert and engaged throughout the day.
Energy for Active Days
School days are packed with physical activities, from playing in the schoolyard to participating in sports or games during PE class. A healthy breakfast supplies the energy and stamina our kids need to stay active and perform at their best. Grownups days can be equally busy, so it’s important to start it off with a healthy, balanced meal.
Improved Concentration + Behavior
We've all seen the difference between a well-fed child and one who skips breakfast. A hungry tummy can lead to irritability and difficulty concentrating. A nutritious breakfast stabilizes blood sugar levels, reducing mood swings, and helping kids (and adults) maintain a positive attitude for learning and social interactions.
Developing Healthy Eating Habits
By making breakfast a daily routine, we instill healthy eating habits that can last a lifetime. It sets a positive example, showing our kids that eating a balanced meal is crucial for their overall health and well-being.
What Makes a Healthy Breakfast?
🥚 Protein: Include protein-rich foods like eggs, Greek yogurt, cottage cheese, or nut butter.
MUST-HAVE PROTEIN PRODUCTS:
Good Culture Organic Cottage Cheese: Deliciously thick and creamy and ridiculously delicious, Good Culture Organic Cottage Cheese contains live and active cultures, is certified USDA Organic, and made with only simple ingredients (organic skim milk, organic whole milk, organic cream, sea salt, live and active cultures). Unlike most cottage cheese brands, there are no gums, thickeners, or carrageenan—no artificial anything.
Stonyfield Organics Grassfed Greek Whole Milk Yogurt: Not all Greek yogurts are created equal. The Grassfed Greek Whole Milk (Plain) from Stonyfield Organics is a scoop above the rest though. With 16 grams of protein per serving, it’s made using 100% organic milk from 100% grass-fed, pasture-raised cows and ingredients. The result is a yogurt with a rich, unique flavor.
Bilinski’s Breakfast Sausage: Oftentimes the words “breakfast sausage” conjure of memories of being bloated and feeling blah. But the breakfast sausage from Bilinski’s is anything but. Whether you opt for their Organic Apple Chicken Sausage (sweetened with maple syrup and cinnamon) or Organic Classic Sage Sausage (made with the comforting flavors of thyme, sage, and nutmeg), expect skinless, non-GMO, antibiotic- and gluten-free chicken without any casing or unfamiliar ingredients.
Vital Farms Eggs: What came first, the chicken or the egg? The answer is still unknown, but we do believe that to enjoy the egg, you should be buying ethically sourced offerings from Vital Farms. Their pasture-raised eggs are laid by hens that are free to roam in fresh, healthy pastures—where they can forage for local grasses, succulents, and wildflowers—while enjoying fresh air and sunshine year-round. The taste is “egg”cellent, too, with deep orange yolks that are a definite “yes” in our book.
Just Ingredients Protein Powder: Sneaking in protein at breakfast can be tricky; after all, who has time to whip up a batch of bacon on a busy weekday morning? Enter Just Ingredients Protein Powder. In flavors that range from chocolate, vanilla bean, and plain, to snickerdoodle, strawberries & cream, salted caramel, and more, there’s something to satisfy everyone. But the best part is the ingredients that are simple and straightforward: no added fillers, emulsifiers, gums, artificial sweeteners, or sugar alcohols—just real food, including 4-5 protein sources, like 100% grass-fed, non-denatured whey imported from New Zealand and Europe.
🍎 Fruit: Fresh fruits add natural sweetness, vitamins, and antioxidants to breakfast. Slice up some apples, bananas, or berries!
🥞 Whole Grains: Whole-grain cereals, oatmeal, or whole-wheat toast provide sustained energy and fiber.
MUST-HAVE WHOLE-GRAIN PRODUCTS:
Dave’s Killer Rockin’ Grains English Muffins: Who doesn’t love English muffins? Whether topped with butter, PB&J, or used as a base for pizza, they’re always a popular pick. Oftentimes though, they’re filled with fillers (aka, hard-to-pronounce ingredients) and other additives that leave a bitter taste in our mouth. When you purchase Dave’s Killer Rockin’ Grains English Muffins, however, rest assured you’re getting a high-quality product: muffins made with grains and seeds (flax seeds, sunflower seeds, millet, and quinoa) without any bleached flour or high-fructose corn syrup. Great, but how’s the taste? Killer!
Silver Hills Sprouted Power Bread: According to the folks at Silver Hills—a Canadian-based bakery that’s used the power of sprouting to make a variety of sprouted whole grain foods (breads, bagels, buns, and tortillas) for over 30 years—“sprouting makes what’s already healthy about whole grains even better.” Their Sprouted Power loaves contains 16 seeds and grains with a mouthwatering, multi-grain flavor and texture, plus an oat aroma—ensuring you’ll fuel your day with toast that’s nutritious and delicious!
Seven Sundays Cereal: Sure, sugar-laden cereals are always people pleasers, but are they always the best choice? Forget the Fruit Loops and welcome your new best cereal friend in: Seven Sundays. Crafted with 100% real-food ingredients, with no refined sugar, artificial, or “natural” flavors, they’re also certified glyphosate free. Think outside your typical cereal box with Seven Sundays’ tasty flavors like Real Cocoa Sunflower, Simply Honey Oat Protein, plus muesli, granola, and oats. Rising and shining has never tasted better!
Purely Elizabeth Oatmeal & Granola: If Simply Elizabeth’s tagline doesn’t pull you in— “we believe that food can heal. When you eat better, you feel better. It's that simple. That's why we use superfoods with vibrant flavors and rich textures to create foods you will obsess over”—then maybe hearing about their granola flavors will. Vanilla Chocolate Chip, Pumpkin Cinnamon, or Maple Almond Butter, anyone? Their elevated superfood oatmeal is equally enticing (Dark Chocolate Chunk, Blueberry Flax, Banana Nut, and many more), too. Whatever you choose, know that all their products contain no artificial flavors and are made with organic, innovative, nutritious ingredients that add delicious flavor and texture to morning meals.
💧 Hydration: Don't forget to have a glass of water with your breakfast to help you stay hydrated throughout the day.
9 Breakfast Ideas
Using the products/brands mentioned above, try these tasty morning meals.
Overnight Oats: Mix rolled oats, almond milk, chia seeds, and a handful of mixed berries in a jar. Let it sit in the fridge overnight for a quick and tasty morning meal.
Greek Yogurt Parfait. Layer Greek yogurt, granola, and sliced fruit for a protein-packed parfait.
Berry Blast Smoothie. Blend frozen mixed berries, banana, spinach, Greek yogurt, and a scoop of protein powder for a colorful, satisfying breakfast.
English Muffin + Nut Butter. Spread almond or peanut butter (make sure the ingredients are only nuts—or nuts + salt) on a whole-grain English muffin for a yummy, easy-to-prepare breakfast that can also be enjoying on-the-go.
Toast with Scrambled Eggs. Top whole-grain toast with fluffy scrambled eggs for a blast of protein—and deliciousness.
Avocado Toast with Poached Eggs. Mash avocado on whole-grain toast and top it with a poached egg for a delicious, nutritious combo.
Pre-Made Waffles with Greek Yogurt. Toast pre-made, whole-grain waffles and top with Greek yogurt and a drizzle of honey.
Milk & Cereal. Keep it classic with a bowl of cereal and milk; for a hit of protein, add a scoop of protein powder or enjoy a couple of hard-boiled eggs on the side.
Homemade Sausage McMuffin. Top a toasted whole-grain English muffin with breakfast sausage, melted cheese, and scrambled eggs.
By Tasha Rosales, Board Certified Holistic Health Practitioner & Nutritionist, Wellness Homemade:
Wellness Homemade takes a new approach to providing health and wellness coaching that will leave you feeling stronger and healthier than ever. Tasha meets you where you are to help manage your overall health. Check out more information about healthy eating, meal prepping, and more at wellnesshomemade.org.