Did you know that every September, Americans get to celebrate Better Breakfast Month? It’s the perfect opportunity to start heeding that old adage, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”! After all, research shows that eating a healthy breakfast is not only good for your body, but it’s also good for your brain.
But not just any old breakfast will do. Unfortunately, you can’t expect to eat a package of toaster pastries every morning and feel your best in the hours to come. You’re a busy person, and your body needs the right kind of fuel to keep you functioning at your optimum. Experts recommend that you aim for a balanced breakfast including carbs, fats, and proteins. Also, make sure that at least one of your breakfast ingredients is a good source of fiber!
Here are a few suggestions from each macronutrient group to get you started. Note that some ingredients will fall into multiple categories:
- Take advantage of what’s in season, and try one of these Fall Smoothie Recipes. Never put pear in a smoothie before? Now’s the time to try!
Oats (also a source of protein)
- ‘Tis the season for pumpkin spice, and adding just a quarter cup of pumpkin puree to your oatmeal provides you with all the vitamin A you need for the day! Here’s a Pumpkin Oatmeal recipe to get you started.
Whole wheat toast
- Of course, you can buy whole wheat bread at the bakery or grocery store, but if you want a preservative-free loaf and have the time, you might already have everything you need to bake it yourself! Here’s a simple bread recipe to make a yeasted whole wheat loaf.
Muesli or low-sugar granola
- Don’t limit yourself to oats here. Try baking granola using KAMUT® Brand Wheat flakes, an ancient grain that is organically grown and has never been genetically modified. KAMUT® has many health benefits, including contributing to maintaining normal blood pressure and benefiting people suffering from chronic ailments such as diabetes. Here’s an Almond KAMUT® Granola recipe, sweetened only with maple syrup.
Whole wheat pancakes/waffles
- Here’s an interesting waffle recipe that incorporates an almond meal and suggests roasting stone fruit as a topping.
- Grocery stores and bakery muffins often hide far more sugar than you’d think. Opt for a naturally sweetened muffin recipe, such as these Whole Wheat Apple Muffins that use maple syrup or honey.
Nuts or nut butter
- If you have a good food processor or blender, making nut butter isn’t all that difficult. Here’s how!
Seeds or seed butter (both nuts and seeds are also sources of protein)
- Expand your horizons and get in the fall spirit with pumpkin seed butter. Again, you can make it at home!
- You know how to make avocado toast already. But have you had an avocado smoothie? Try making a Creamy Avocado Smoothie; this recipe also includes pineapple, spinach, and banana.
Unsweetened, shredded coconut
- If you’re into savory breakfasts, make coconut “bacon bits” to add to your wraps and breakfast bowls. Liquid smoke sure does wonders!
- If you have some extra time in the morning, try preparing a Cinnamon Apple Yogurt Bowl; cooking the apples on the stove with spices will elevate your breakfast to a whole new level!
- Sure, you can blend protein powder into a smoothie, but did you know that you can also stir it into oatmeal? Pro tip: using chocolate protein powder can make your breakfast heavenly.
- Use quinoa as a base for savory bowls that can also incorporate many of the ingredients listed above. For example, try this Savory Quinoa Breakfast Bowl that uses avocado, kale, pesto, and eggs!
- Whether you’re using real eggs or the plant-based Just Egg alternative, there are a thousand different ways to prepare this quintessential breakfast ingredient. As fall begins, how about making this Pumpkin Shakshuka?
- Beans also fit nicely into the savory breakfast theme. Here’s a British-inspired Baked Beans on Toast recipe to satisfy your cravings.
These are just a few examples of the ingredients and recipes we love for breakfast. The combinations are truly endless. We hope this list helps you pick a new dish to try this Better Breakfast Month and that you start more days off on the right foot!