Part of Your Wholesome Breakfast

Remember when this was the iconic "healthy" breakfast?
Photo: thefeedingdoctor.com

Breakfast. 

The most important meal of the day, they always say.

For me, it's also the most challenging meal of the day. I'm one of those folks up who wakes up feeling both hungry and like I don't want to eat. 

And of all the meals, breakfast seems to be the one that's been most colonized by the food-industrial complex (unless you count public school lunches -- but that's a whole other post).

Breakfast food aisle. Healthy?
Photo: lifeintheusa.com

Pop-tarts, cereal, cereal bars, yogurt in squeezable tubes, pre-made egg sandwiches... it's all incredibly processed. Whenever I walk down the center aisles of the grocery store. which I do only to buy select items on my list, I'm astounded by the variety of foodstuffs available to start your day that are basically just sugar and chemicals (and expensive!)

But I get that it is much more convenient to pop a waffle in the toaster than to actually make something -- and I'm definitely the type of person who likes to sleep in until the last possible second. 

I've developed a list of foods that I know will make a satisfying breakfast, that I will actually want to eat, and which are convenient and quick to prepare. Usually I go through phases where I'll eat one of these things every day until I get tired of it, then switch to something else on the list.

Avocado and Hummus Toast
I guess avocado toast is a thing now? I mean, I've seen it on the menu at actual restaurants, which is a little odd because it involves just smashing avocado onto toast. I usually use a slice of Ezekiel toast, mash a quarter of an avocado on it, add hummus, and then sprinkle with black pepper. Healthy fats, fiber, and protein - what more could you want?

Chia "Donuts"

Chia donuts with some mini-chocolate chips. Recipe to come!

These are my latest go-to breakfast. I discovered the recipe in my trusty Oh She Glows cookbook; they are vegan and gluten-free, made with homemade oat flour and chia seeds to fill you up. In the book, they are made with a lemon coconut cream glaze, but I skip this, and instead toast them and put a little peanut butter on them. I also substitute raw millet for half the chia seeds, because I like the crunch of the millet. I'll make a batch on Sundays, and then keep them refrigerated for the rest of the week.

I call them "donuts" in quotation marks, because, even though they are cooked in a doughnut pan, they aren't really something that a kid would crave. However, I've adapted the recipe to be more kid-friendly, and I'll be sharing the recipe for Cocoa Protein Power Donuts later this week!

Another benefit of making your own egg sandwich -
perfectly runny yolks.

Egg sandwiches
For years, egg sandwiches were a staple of my diet. I eat them less often now, as I've cut back on both dairy and eggs. However, they will always be a favorite. I prefer to make my own, rather than buying frozen, because I can choose eggs and meat that are free(er) of bad stuff. I like to use Applegate Farms turkey sausage.

How to cook your own egg patty? Crack an egg into a mug, then scramble it with a fork. Microwave for 38-40 seconds. Then flip the egg over in the mug, and microwave for another 30 seconds. Use a fork to get the egg out -- you'll have a round patty just the right size for an English muffin.

Overnight Oats
I've shared recipes for overnight oats before, but if you haven't tried them, I definitely recommend them. These are a great make-ahead, take-to-work breakfast, and the internet teems with recipes for chilled oatmeal, so no matter your flavor preference, you'll find something to suit it.

Good Food Made Simple Breakfast Burritos

Despite wanting to start the day with something I've cooked myself, there are days when I just can't make it happen. Particularly when I know I'm going to be gone for most of the day on the weekend, I like to pick up some of these breakfast burritos that I can nuke and eat quickly or take in the car. I've tried lots of different burritos in the natural foods frozen section, and many of them sacrifice taste to the health gods. I've found my favorite in the Good Food Made Simple brand. They are free from chemical preservatives, artificial flavors, sugar substitutes, etc. 

Breakfast in Spain - traditional Sevillana breakfast.
Now that's how we should do breakfast!