Guest post by Jason Madden. Jason is a certified nutritionist and health coach living and practising in Vancouver. Prompted by his own health journey, he exited the corporate world to pursue his passion for educating and inspiring others to find optimal health and well-being. He does this through his work with The Good Stuff, one-on-one nutritional coaching, and his podcast Holistic Gangster Radio.
As a Nutritionist, if there is one thing I see people struggle with the most, it’s what to eat for breakfast. Breakfast doesn’t have to be complicated, but it can affect how the rest of our day goes. So let’s break it down.
An important part of building a nutritious breakfast is including protein, fat, and fibre.
However, not all foods are created equal, so opt for nutrient-dense foods (think fruits, veggies, nuts and seeds) that will provide you with the macro- and micronutrients needed for optimal performance throughout the day. A nutritious breakfast can set us up for success by helping us sustain energy and reduce cravings. I love smoothies for this very reason - they are a great way to consume all the good stuff (see what I did there), but sometimes we just don’t feel like a smoothie and need variety in our lives.
So here are a few of my other breakfast favourites:
Not only is oatmeal easy to prepare, it is high in fibre and satiating, leaving you feeling full for longer. Opt for gluten-free oats and make it a complete meal by adding some protein and fats like almond butter, nuts and seeds. Try out this recipe from Phruitful Dish:
- 1/2-3/4 cup steel cut oats
- 2 cups water or nut milk
- 1/2-1 tbsp hemp seeds
- 1/2-1 tbsp chia seeds
- 1/2-1 tbsp ground flax seeds
- 1 tsp cinnamon
- fruit toppings
- nut butter
LONG VERSION (STEEL CUT OATS):
- Bring water to a boil.
- Add steel cut oats to the boiling water on the stove, turn down the temperature to low. Let oats cook for 10 min.
- Stir in hemp hearts, chia seeds, flax seeds, and cinnamon (optional: splash of almond milk).
- Wait for the remaining liquid to soak up.
- Top with fruit and a healthy fat, like nut butter.
QUICK VERSION (ROLLED OR QUICK OATS):
- Add equal parts oats (rolled or quick) and nut milk together and stir.
- Stir in hemp hearts, chia seeds, flax seeds and cinnamon.
- Cover and place in fridge overnight.
- In morning, add toppings and dig in!
I love pancakes, and there is nothing better than weekend pancakes, am I right? Traditionally pancakes have been high in carbs and sugar, leaving us needing a nap shortly after. The good news is you can have delicious AND nutritious pancakes without the crash just by making a few simple changes. Use nutrient dense flours like almond flour, add a plant-based protein powder, then top with some fruit and nut butter. Give this recipe from Mia Harris a try:
- 1/2 cup cassava flour
- 1/2 cup almond flour
- 1 scoop plant based protein powder (I like Vega Sport or Garden of Life best)
- 1 tsp baking powder
- pinch of salt
- 1 tsp cinnamon
- 2 eggs
- 3/4 cup almond milk
Combine all dry ingredients in a bowl. Mix in wet ingredients and stir until there are no clumps. Add more almond milk if the mixture is too thick. Cook on a hot skillet. The key is to not overcook it so watch them closely!
Add your favourite toppings. I love nut butter or coconut butter, banana or fresh berries. Sometimes I even add dark chocolate pieces to the batter!
Aztec warriors would consume chia seeds for high energy and endurance, enough said. Chia seeds are one of the most nutrient-dense foods packed full of protein, fibre and omega 3 fats. Chia seeds are also high in essential minerals and a great way to replenish lost nutrients after a workout. As if that wasn’t enough, studies also show they may be able to help us lose belly fat. The best part is that it is super simple to make.
- Add half a cup of chia seeds into a mason jar
- Add 2 cups of almond or coconut milk
- Seal the jar and put in fridge overnight
In the morning you will have a gelatinized pudding ready to eat. Add some fruit, mix in some nut butter and you are good to go. You can also add cinnamon or vanilla to the jar overnight for a flavour boost.
What is your favourite breakfast? Leave a comment below!