Does the thought of what to eat for breakfast leave you staring into your fridge or feeling flustered in the morning? You're not alone. My patients often report that breakfast is the most difficult meal for them every day.
Why? There's a lot of reasons (and I'm sure you have your own), but some of the most common reasons are lack of time and inspiration.
And I totally get it! There's a lot to do to get out of the house in the morning and it is so much easier to have a “default” or go to breakfast. But here's the thing, if we eat the same foods every day we increase our chances of developing food sensitivities and decrease our opportunities to incorporate a variety of nutrients in our diet.
Eating the same exact breakfast every day can increase your chances of developing food sensitivities.
The other issue with breakfast involves our idea of what breakfast is in America. Carbohydrates and sugar is the general basis of breakfast. You know what I'm talking about– pancakes, muffins, waffles, toast with jam, etc. It's not a healthy way to start the day (although it does sound delicious).
To optimize health, start thinking about how you can pack more nutrient dense food into your day and of course, vegetables.
Basic Breakfast Guidelines:
- Try not to eat the same foods every day. For example, eat eggs only 2-3 days out of the week.
- Aim for one serving of vegetables at breakfast.
- Include protein at the start of your day. This will create steady blood sugar levels, which will help you focus and have sustained energy.
- If you know you'll be rushed, make breakfast the night before or set up a healthy grab and go snack.
Now time for that recipe…
Sweet Potato Noodles with Bacon
It's a perfect breakfast, lunch or dinner meal!
- 3-6 Slices of Bacon
- 2 Large Sweet Potatoes, peeled and spiralized (grated works too!)
- 4 cups of Kale, ribs removed and chopped to bite size (smaller for kids)
- 1/2 Onion, diced (optional)
- Chop bacon to desired size and cook in a pan over medium-high heat until it has just almost reached the crispness you desire.
- Place your prepped sweet potato in the pan. If you like your sweet potato to have a little crunch, cook for about 5-8 minutes. If you want a softer noodle, cover with a lid, but continue to stir often (so that the sweet potato doesn't stick to the bottom) and cook for about 10 minutes. Take a nibble from the noodles while you are cooking to find which level of cooking you desire.
- Add kale, stirring often and cook for another 2-3 minutes.
- Serve hot and enjoy.