They say breakfast is the most important meal of the day... and they might be right!
Research shows that those who skip breakfast are more likely to be overweight and experience higher levels of glucose and insulin after lunch and dinner (1).
Eating later during the day has also shown to be associated with increased markers of insulin, fasting glucose, cholesterol, triglycerides and a greater risk of obesity (2)(3)(4).
Meal timing can also influence our digestive function and ability to absorb our food. Our digestive power is at its highest in the earlier part of the day which means we are better able to digest and utilize the energy and nutrients we obtain from food when we eat earlier rather than later (5).
This makes sense from an evolutionary standpoint, as eating during daylight hours not only makes sense but it also helps to regulate our circadian rhythm. When the sun goes down many of our internal organs start to rest and repair for the night and become less efficient at digesting and processing food.
All the more reason to make a hearty and delicious breakfast, don't you think?
Our favourite breakfast recipes
Image from Laurence Annez
Not your typical pancakes, buckwheat is actually a seed that is rich in inositol, making it a blood sugar friendly flour that is low glycemic and rich in fiber.
Combine that with almond butter, dark chocolate chips, and blueberries and you have a nutritional breakfast that will satisfy every cell in your body!
Get the recipe here.
Sweet potato toast
Another hearty breakfast recipe with a twist!
Why sweet potato? Sweet potatoes are a great source of beta carotene (pro-vitamin A) which is also an antioxidant that helps to protect our cells from damage.
Sweet potatoes contain specific chemicals called phytochelatins which can bind onto toxins and heavy metals to excrete from the body.
- 1 sweet potato
- 2 eggs
- 1/2 avocado
- Pinch of sea salt and black pepper
- 1 tbsp of chopped cilantro
- Hard boil the eggs (you can also fry or poach them if you prefer).
- Slice the sweet potato into 1/4 slices so they are thin enough to pop into the toaster.
- Toast the sweet potato slices 1-2 times in the toaster oven or until crispy.
- Mash the avocado in a bowl with the salt and pepper until creamy. Add a tiny pinch of cayenne if you want an extra kick!
- Spread the mashed avocado over the sweet potato slices and top with the eggs and cilantro.
Image from That Clean Life
Apple Cinnamon overnight oats
Overnight oats are probably our favourite breakfast ever. Not only are they incredibly easy to make, they are also super versatile and delicious!
If you find yourself lacking time in the morning or are always on the go, this is a recipe for you! Plus it will keep you full and satisfied for hours, what more could you ask for?
Grab the recipe here.
Image by Alive Magazine
Pumpkin Pie warm smoothie
Yup, you read that right! As we transition into the colder seasons, our nutritional needs will also shift. Once the weather gets colder it's only natural to crave more warming and grounding foods. According to Traditional Chinese Medicine, our digestive fire is dampened during the colder months which means stagnation can occur and overall function can slow. This can promote symptoms such as bloating, gas, loose stools, weight gain, and fatigue.
Minimizing cold foods and drinks while increasing warming foods and drinks will help to support your ability to digest your food and keep you healthy during cold and flu season. Nutmeg and cinnamon are specific spices included in this recipe that are naturally warming to the body.
Click for the recipe here.
Mango chia pudding
Another classic healthy breakfast that takes only minutes to make!
Chia seeds are a good source of soluble fiber, which absorbs water quickly to expand and form a gel. This type of fiber can help to promote satiety and feed beneficial bacteria.
Known as a beauty food in the health and wellness space, these tiny superfood seeds are packed with nutrients such as vitamins, minerals, amino acids, antioxidants, and omega 3 fats.
- Mix together the nut milk, chia seeds and maple syrup until well combined. Let the mixture sit for 30 minutes or let it sit in the fridge overnight.
- Once thick, add the mango and shredded coconut on top. Enjoy!
About the Author
Laurence Annez is a Certified Nutritional Practitioner and Health Coach, specializing in PCOS and women's hormones. She also holds a degree in Creative Writing and has extensive experience writing on health and wellness topics. Laurence's mission is to inspire and motivate individuals to take control of their own health and reach their ultimate health goals.