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September brings us Better Breakfast Month, a time to intentionally enjoy that most crucial meal of the day. At least, we grew up hearing about the importance of breaking our long overnight fast. However, most people find it easier to head out for the day without fueling up.
In fact, only about 1/3 of people surveyed say they take the time to eat breakfast. I understand. I’ve been in that skipper category. Busy schedules, oversleeping or simply not intentionally preparing breakfast all contribute to skipping this meal.
Read on to discover why it really is vital to eat breakfast. And check out 9 healthy breakfast ideas.
Why Breakfast Is Important
Overall, those who eat breakfast are healthier than those who skip it. They maintain a better weight and have a lower BMI (body mass index).
Starting the day with breakfast reduces hunger, boosts energy and encourages better food choices throughout the day. A healthy breakfast regulates blood sugar levels and curbs overeating later.
Plus including breakfast breaks the body out of the slower metabolic rate it slips into overnight during sleep. Awake, the body needs to get back up to speed and to do that, it requires fuel.
The brain’s supply of energy, in the form of glucose, depletes overnight too. To think clearly and increase concentration, a healthy breakfast is essential.
Ready to up your breakfast game? Try any of these 9 healthy breakfast ideas.
Smoothies & Smoothie Bowls
This is my breakfast of choice, 90% of the time. After drinking a glass of celery juice (read about the benefits of this juice HERE), I make a fruit smoothie for breakfast.
For me, this is the best possible way to refuel my body. Smoothies are easily digested, introducing fructose quickly into the bloodstream for the energy the body needs.
Begin with two bananas in a blender. Add fruit of choice. I primarily use frozen fruit to create a frosty, thicker smoothie. Fill the blender container about half way with filtered water or dairy free milk and blend. For extra health benefits, include spoonfuls of spirulina, Atlantic sea dulse, barley grass juice powder, chaga mushroom powder, plant based protein, flax seeds or chia seeds.
For fun, turn that drink into a smoothie breakfast bowl. Use less liquid to create a thicker smoothie. Pour the mixture into a bowl and then add toppings of choice. Some favorites for me: unsweetened shredded coconut, berries, nuts, chia seeds and sliced fruit.
This simple, nutritious breakfast begins the night before. Easy and versatile, you’ll love the convenience of delicious overnight oats.
Combine in a small mason jar:
- 1/3 cup gluten free oats
- 1/4 cup chopped nuts
- 1/3 cup dairy free milk, such as almond or coconut milk
- 1/3 cup dairy free plain yogurt, such as coconut milk yogurt
- fresh fruit of choice…berries make an excellent addition
- add 1 tbsp chia or flax seed, if desired
- add 1/4 tsp cinnamon if desired
Cover jar and place in the refrigerator the night before. Open and eat right from the jar the next morning.
Search on Pinterest or Google under “overnight oats” to find a variety of tasty recipes.
Considered a superfood, these little seeds deliver big health benefits. Chia seeds are an excellent source of protein, vitamins E and B complex, and minerals such as calcium, magnesium, zinc and iron. They are higher in Omega-3 fatty acids than any other food and especially beneficial for chronic inflammation, heart disease, brain function, cancer and autoimmune diseases. Chia seeds also combat diabetes by helping to stabilize and control blood sugar levels.
Chia pudding is so simple to make. Combine 1 cup dairy free milk, such as almond milk, with 1/4 cup of chia seeds in a mason jar or container with a lid. Cover and chill overnight in the refrigerator. Add berries, nuts or sliced fruit and enjoy.
Like overnight oats, searching for chia pudding on Pinterest or Google yields tons of recipes to try.
Gluten Free Pancakes
For an occasional Sunday brunch, I enjoy a plate of gluten free pancakes. I’ve tried multiple made-from-scratch recipes. Honestly, I’ve found that the easiest way to make a stack of hotcakes involves a mix.
I love Birch Benders Organic Gluten Free Pancake Mix. Simply add water and make pancakes…two or three or a dozen. Topped with fresh fruit such as strawberries, blueberries or sliced bananas, and a drizzle of organic maple syrup, breakfast feels like a real treat.
Another simple…and gorgeous…breakfast option is the fruit bowl. I use whatever fresh fruit I have on hand. A favorite for me combines fresh blueberries, strawberries, blackberries and pitted bing cherries. Any combination of fruit works. Try melons with blackberries, mix together bananas, mangoes and pineapple or pair grapes with papaya. Drizzle organic, locally produced honey over the fruit to sweeten if desired or enjoy the mix of natural flavors.
For convenience, cut up fruit the night before and chill in the fridge.
This popular meal makes a filling and satisfying breakfast.
I toast gluten free bread and top with sliced avocado. The fun doesn’t stop there. Spread on vegan mayo. Add sliced veggies such as radishes or tomatoes. Top with arugula, spinach or sesame seeds. I love a good sprinkle of coarsely ground black pepper on my avocado toast.
This breakfast makes a simple evening meal as well.
Apple Porridge & Cooked Apples
Anthony William, author of the Medical Medium books, introduced me to raw apple porridge in Thyroid Healing. See the easy recipe HERE. Filled with dates, raisins and cinnamon this breakfast bowl recipe is delicious.
Inspired, I created a recipe of my own, using my instant pot.
Add 1/4 cup of water to the bottom of the instant pot. On the steaming tray, add two chopped apples, skin on, and a handful of raisins. Sprinkle with cinnamon, lock on lid and steam for one minute. Spoon into bowls and add walnuts or unsweetened shredded coconut. This wonderfully fragrant meal is perfect for chilly winter mornings.
Vegan Blueberry Muffins
I typically considered vegan muffins and banana bread a treat, best enjoyed with a cup of afternoon tea. And I prefer to stick to nutrient rich foods to break my fast most of the time. However, for those who love breads for breakfast, vegan muffins and quick breads such as banana, pumpkin and date offer ideal healthy alternatives.
Try these gluten and oil free blueberry mini muffins. They also make great afternoon snacks that complement a cup of hot herbal tea.
Vegan Blueberry Banana Bread
This beautiful loaf is free from gluten, refined sugar, eggs and diary products.
I learned in Anthony’s Liver Rescue book that the fructose in bananas is the liver’s favorite source of food. It provides quick fuel to the liver and wakes up sleepy cells. Bananas soothe the lining of the intestines and also calm the nerves attached to the intestinal tract. This fruit is one of the most antibacterial, anti-yeast, antifungal foods available. It’s a great fruit to combine with other nutrient-rich foods…such as blueberries!
Find the recipe for this amazing bread HERE.
Don’t Skip Breakfast
I hope these simple ideas for healthy breakfasts encourage you to NOT skip out on the most important meal of the day. Fuel your body, wake it up and enjoy knowing that you’ve given yourself the best possible start to the day.
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I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.