The 5 Best Breakfast Choices For You

By Nutritionist: Kelly Carter BASc (Hons), CNP

 Are you tired of hearing about how breakfast is the most important meal of the day? Well, this advice probably is not going to stop because breakfast really is an important meal to fuel the body for the day ahead.

Most popular breakfast choices, however are heavily influenced by grains and dairy, such as cereal and milk, bagels and cream cheese or yogurt and granola. The more processed a food item is, the less nutrition it will carry.

It’s time to kick it up a notch nutritionally, with these 5 Super Nutritious Breakfast ideas:

1. Breakfast Smoothie

With the right blend of ingredients, a smoothie can be a nutritional powerhouse—full of antioxidants, minerals, vitamins, and protein.

When creating your morning smoothie, typically it should include the following 5 ingredients:

a. Liquid base – nut milk (almond/cashew) but you can do coconut water, milk or water

b. Protein – a plant-based protein source is best (better absorbed in the body) but you can use protein powder or Greek yogurt

c. Greens (if possible) – most of my smoothies have spinach or kale for super nutrients

d. Fruit – to sweeten the smoothie naturally

e. Booster – added benefits to a smoothie (you can use chia or flaxseed, spirulina, bee pollen vitamin C powder, Omega 3)

By including the above 5 must haves ingredients, you can make any smoothie you like but here are a couple of my personal favourites for you to try…

Choco Banana-Nut Smoothie

• ¾ cup almond milk
• ½ frozen banana
• 1 tablespoon natural peanut butter
• 2 teaspoons cocoa powder
• 1 scoop protein powder
• 1 teaspoon honey
• 1 teaspoon chia seeds
• 3 cubes ice

Ultimate Green Smoothie

• 2 handfuls baby spinach
• 1 cup almond milk
• ½ cup Greek yogurt
• ½ cup frozen pineapple
• ¼ cup frozen peach
• 1 teaspoon chia seeds
• 1 teaspoon spirulina/greens (optional)
• 3 cubes ice

Blend all ingredients together until combined! Add more liquid if necessary.

2. Yogurt Parfait

The French word for perfect is parfait, and when you add whole grains and fruit to yogurt to create a healthy breakfast option. Typically, a yogurt parfait consists of layers of yogurt, grains such as granola and fruit. You can even spice up your parfait with a pinch of cinnamon, or grated nutmeg.

Similar to the breakfast smoothie, I like to add a Booster such as flax or chia seeds for added health benefits.

Greek Yogurt Parfait

• ½ cup plain Greek yogurt
• ½ cup berries
• 1 tablespoon fresh ground flaxseed or chia seeds

In a mason jar place ¼ cup Greek yogurt on the bottom, then add ¼ cup betties and ½ of the ground flax. Layer the rest of the ingredients – enjoy!.

3. Overnight Oats

If you’ve been looking for a way to make your mornings feel a little less chaotic, making your breakfast the night before is a popular and easy way to make sure you start the day off with a nutritious breakfast. Whole Oats offer a lot of health benefits; they are rich in antioxidants, including Avenanthramides and contain a powerful soluble fiber called Beta-Glucan which can help lower cholesterol levels. 

Give this simple recipe a try that can fit a healthy meal into any busy schedule:

Overnight Oats

• 3/4 cup Unsweetened almond milk
• 1/2 cup Plain low fat Greek yogurt
• 1 1/2 cup Sliced strawberries
• 1 cup Old fashioned oats
• 1/4 cup Protein powder
• 2 tablespoons coconut sugar, honey or maple syrup
• 1/4 teaspoon Salt (or to taste)

Place 1 cup sliced strawberries in a medium bowl and smash them with a fork until they are mashed. Add the rest of the sliced strawberries to the bowl along with the rest of the ingredients. Stir well to combine. Divide between 2 small bowls, mugs, or mason jars. Cover and refrigerate overnight. Enjoy cold, or microwave for 30-60 seconds to enjoy warm!

There are so many different variations you can do for this recipe! I get all mine from Pinterest which is great for ideas! Check out our Pinterest page for more ideas!

4. Avocado Toast

Avocado toast is a calorie-dense breakfast recipe that includes a variety of healthy ingredients, including olive oil, whole grain toast and avocados. A single avocado also contains 10 grams of fiber and a significant amount of vitamin C, vitamin B6, potassium and magnesium. These are all good things—especially the fiber.

Here is a quick and simple recipe to try:

• 1 ripe avocado
• 2 slices of bread (whole grain sprouted is best as it has more fibre and protein)
• Juice ½ lemon
• Salt, cayenne pepper and chili flakes to taste
• 1 tablespoon olive oil

To prepare, slice and scoop out your avocado into a bowl. Then, pour half of your olive oil and lemon juice on top. Mash with a fork until it is chunky, not smooth. Add all of the spices and mix with the fork. Top the avocado toast with the remainder of the lemon juice and olive oil.

5. Protein Energy Bites

Offering a satiating combination of protein, carbs and fats, totally customizable energy bites are the perfect fast, nutritious snack or breakfast option.

• 1 cup quick cooking oats
• 1/2 cup shredded coconut
• 1/2 cup peanut butter
• 1/2 cup honey
• 1/4 cup protein powder
• 1 teaspoon vanilla extract
• 1/2 cup mini chocolate chips

Mix all ingredients together until well combined. Roll into bite sized balls and refrigerate for 20 minutes. 1 Serving = 3 bite sized balls for breakfast but also a really good on the go snack

This recipe for bites is my favourite, but there are so many more to try! Again, check out our Pinterest page for more ideas!

Still feeling like you need more direction? Click here for a free 15-minute nutrition consultation with one of our Nutritionists.