Updated: Jan 29
It has often been said that breakfast is the most important meal of the day. Truly, the nutrients we consume to break our fast can affect how we are able to cope the rest of the day.
The SAD (Standard American Diet) typically starts off the day with something such as cereal or a bagel, a meal laden with unhealthy carbs and sugar. This is a recipe for a day of blood sugar crashes and struggles. The key in choosing breakfast foods is providing energy that lasts, derived from good fats and protein and healthy carbs. Here are some suggestions:
Soft boiled, poached or sunny-side up pastured eggs with some sauteed veggies cooked in a bit of coconut oil, pastured ghee or avocado oil, is a great option. The yolk contains important enzymes which are preserved by leaving them runny. Saute your veggies on Sunday and store them in a container for the week.
For those who feel the need for something more “filling,” a good transition from toast or cereal is Chocolate Bean Butter spread on a rice cake. Think of it as a healthy Nutella substitute. This makes a nice snack, as well. To make 2 cups, which can be stored in the refrigerator for up to 3 days, process the following ingredients until smooth, scraping the sides as you go. You can add a small amount (up to about 2 tablespoons) of filtered water or a non-dairy milk, if needed, to achieve a spreadable consistency.
1 can of navy beans (drained and rinsed)
5 tablespoons raw cacao powder
1/8 teaspoon sea salt
3 tablespoons organic coconut oil
1 teaspoon real vanilla extract
1 packet stevia or 3 tablespoons coconut sugar (I suggest adding your sweetener or combo of the 2 to taste at the end.)
For the after school snack, we like sliced red bell peppers, carrots and cucumbers with hummus dip. It’s best if you can make your own hummus using healthy fats.
Avocados are truly a superfood, containing protein, fiber, and good fats as well as vitamins and minerals. Use carrots instead of chips and make some guacamole dip.
Deviled eggs are a favorite afternoon snack at our house.
The important thing to remember is to be prepared by planning ahead. Keep a list on the fridge of healthy snack ideas that will prompt you and your kids to make healthy choices as often as possible by staving off the blood sugar crashes that lead us to grabbing the simple carb, sugary junk for a fix.