Do you love your breakfast? Do you have a short list of “go-to” recipes? Do you need a bit of inspiration to start eating breakfast again?
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.
Breakfast Food #1: Pulses
Okay, so pulses may not traditionally be seen as the “quintessential” breakfast food. Let’s explore why we should start thinking about them this way.
Pulses – like chickpeas, lentils, kidney beans, peas, soy – are high in protein as well as fiber, minerals, and antioxidants, as well as energy-boosting, nervous system-supporting B complex vitamins, making them real nutritional powerhouses.
Pulses have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
Not to mention how easy it is to roast some chickpeas with a tasty sauce or seasoning, or make a lentil loaf or patties and keep them in the fridge for a “grab and go” breakfast when you’re running short on time. And of course, tofu (or chickpea) scramble!
One thing to consider is to try to soak them overnight before cooking, add a piece of kombu seaweed to the cooking water, and look for canned varieties that list kombu as an ingredient (like Eden Organic). These tricks help make the pulses more digestible, improve nutrient absorbability, and reduce that bloating gas that often accompanies digesting legumes.
Another way of getting the power of protein from pulses in a really easy way is to choose a protein powder made from pulses, like yellow pea protein. Or you could even add some drained cooked lentils to a smoothie!
Breakfast Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.
You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.
Need some help ditching sugar? Check out my free LPFL 5-Day Sugar Breakup!
Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.
Breakfast Food #3: Veggies
Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right?
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!
And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can! You wouldn’t be breaking any “official” breakfast rules or anything like that.
Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.
I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.
Quick & Easy Vegan Besan Omelette
- ⅓ cup besan flour
- ⅛ tsp. sea salt*, to taste
- ⅛ tsp. turmeric
- Pinch red pepper flakes or fresh-ground black pepper, to taste
- ⅓ cup (+just a touch more) warm water
- 1 tsp. coconut oil
- ¼ cup cheddar-style vegan cheese, shredded or sliced
- 1 Tbsp. vegan bacon-style coconut chips OR 1 crumbled bacon-style tempeh strip
- 2 sliced cremini mushroom caps
- Small handful baby spinach
- Pinch each sea salt & black pepper
- 1 tsp. coconut oil for the pan
If making the Mushroom Florentine variation, sauté the ingredients for the filling first, until mushrooms are soft and spinach is wilted (about 3-4 minutes). Transfer to a small bowl and set aside.
Preheat an omelette pan (or small frying pan) over medium heat. Add the coconut oil to melt and tilt pan to spread evenly over surface.
Whisk together the besan and spices. Add warm water and whisk until smooth.
Pour besan mixture into warmed pan, tilting pan to spread evenly over surface. It will start to solidify quickly around the edges, about 1-2 minutes.
Lift edges carefully with a spatula – this will require a little patience. Slide spatula underneath and carefully flip omelette.
Place fillings on one side of the omelette and carefully fold the other side over them. Let cook about 30 seconds to a minute, then carefully flip to the other side for another 30 seconds to a minute. (This allows fillings to warm through a bit and/or melt.)
Carefully transfer omelette to a plate and serve. Garnish with coconut bacon, fresh chopped herbs, salsa or hot sauce, etc. Makes 1 omelette.
*Optional: use a bit of black salt, also known as kala namak, for an “eggier” flavour.