That title is definitely a mouthful – but its totally worth the extra words because a mouthful of this oatmeal is pure bliss, seriously. After you finish reading this post, I really encourage you to head to your kitchen and throw these ingredients together in a mason jar/bowl because 1. the ingredients are so simple you probably already have them on hand 2. you will have tomorrow’s breakfast already done and ready to eat in the morning, which means there’s no excuses not to start your day with a nutrition boost! I know that the idea of breakfast being the most important meal of the day is one that’s been said so many times, by so many people, but it’s for a valid reason! Your body has been fasting for the past 7-10 hours (more or less depending on how long you’ve slept), and it is in desperate need of some refueling. In order to be capable of going to work, school, the gym, etc. aaaall day long, you need energy that sustains. A bowl of fruit loops, or nothing at all, is not going to give your body the nutrients it needs in order to perform it’s best. Eating a balanced breakfast could potentially be the difference between finishing that new work project, or landing that box jump at the gym and not being able too because your body has no fuel in it. Food is fuel, and our bodies need this fuel to live, to work, to play, and to grow – so don’t deprive yourself!
Benefits of eating a balanced breakfast:
- It regulates your blood sugar and cholesterol levels
- Improves concentration
- Allows for a wider variety of nutrients, vitamins, and minerals in your diet
- Can help to control weight by regulating your hunger throughout the day
- Improves your strength and your endurance to engage in physical activity
- It sets the tone for your metabolic function throughout the rest of the day
What does a balanced breakfast consist of?
- Some type of fruit or veggie (allows for key nutrients to be added early on in the day, along with a good dose of fiber)
- Lean protein (to keep hunger in check and kick-start your metabolism)
- Slow releasing carbohydrate (to give you energy throughout the day, to provide fiber and sometimes even protein)
- Healthy fat (to help keep you full & help you lose fat)
- Lotsa lemon water (to improve digestion, rev metabolism)
What are some good sources of these key elements?:
- Fruits/Veggies: Bananas, apples, oranges, berries, spinach or kale (in smoothies, omelettes, etc.), grated carrots, cherry tomatoes, sweet potato (for hashbrowns), etc.
- Lean protein: Whole eggs (in a scramble, frittata, omelette, etc.), egg whites (in oatmeal, added to a scramble with a whole egg, etc.), plant-based protein powders, greek yogurt, goat’s milk yogurt, etc.
- Slow-Releasing Carbohydrate: Oatmeal (steel cut, whole flakes, etc.), sprouted whole grain bread, sweet potatoes, quinoa/bulgur/amaranth/etc. (with maple syrup as an oatmeal alternative).
- Healthy Fat: Coconut oil, 100% nut butter, whole nuts, chia/flax seeds, unsweetened coconut (shredded, flaked, etc.), egg yolks, dark chocolate chips, avocado (on toast, with eggs, etc.), EVOO (drizzled on eggs),.
What’s my take on a balanced breakfast? Follow the recipe below!
Chocolate Almond Raspberry Overnight Oats
- 1/3 c. large flaked rolled oats (I used Bobs Red Mill GF)
- 1/3 c. liquid egg whites (pasteurized, so their safe to eat raw)
- 1/3 c. unsweetened vanilla almond milk
- 1 Tablespoon chia seeds
- 1 Tablespoon chocolate flavored plant-based protein powder (I used Vega)
- 2 Tablespoons almonds (roughly, I used raw whole almonds, but any variety of the nut will work)
- 1/4 – 1/2 c. fresh or frozen raspberries (I didn’t measure this, I just poured some into a bowl)
- Sprinkle of cinnamon (if desired)
- Grab a bowl or mason jar, and measure out your oats into the jar, and add your protein powder, chia seeds and cinnamon, whisking to combine.
- Next, add your liquids (milk and egg whites), and stir all the ingredients together very well. Put your jar/bowl in the fridge, and come back to whisk it up again a couple hours later.
- The following morning, grab your berries and your almonds and sprinkle them on top, or leave them on the side, and grab your breakfast from the fridge! It should be ready to eat at home, or on the go! You can microwave it, heat it up a bit on the stove, or eat it cold – my favourite way!
As you can see, the above recipe contains a great ratio of all of the nutrients you need to kick-start your metabolism and fuel a productive day! You’ll be getting nutrients and fiber from the berries and oats, which also give you a steady release of energy. You’ll get hunger-quelling protein from your egg whites, protein powder, chia seeds and almonds, and the latter two also provide you with essential healthy fats! This breakfast should keep you full for hours and help propel you through an amazing day!
Wishing you above all Health & Happiness
– Miranda xo