Healthy Breakfast Ideas
Quick, clever, healthy breakfast ideas are something I'm always excited to discover. I'm talking about preparations you can make at home, in the morning, when you're often crunched for time. Nobody loves a leisurely brunch more than I do, but most mornings that's just not in the cards for me, nor, I suspect, for many of you. I landed on what I think of as a new healthy breakfast favorite this week, and instead of simply sharing that recipe, I thought I'd list it off with a handful of other feel-good day starters that are in regular rotation here - with an emphasis on the quick ones. I really love a savory breakfast, but savory or not, I try to make sure whatever I make has a good amount of protein, fresh ingredients, and some fruit or vegetables, and/or greens if possible. For example:
Five-minute Breakfast Tacos: If you plan ahead just a bit, these come together in minutes. This is what I've been eating for breakfast most of this week. Peel a hard-boiled egg*, smash it in a small bowl with a bit of yogurt or drizzle of olive oil. Heat a tortilla by throwing it down directly on a very low burner or gas flame. Flip it once or twice, until it is hot, and blistered a bit. Remove and top with the smashed egg, shredded greens, sprouts, micro greens, or chopped herbs. Add a drizzle of hot sauce or salsa. Done. Pictured above and below.
*I hard-boil eggs once or twice a week 6-12 at a time, and then place them back in the carton, so they're ready first thing in the morning.
Miso Soup: It's a traditional way to start the day in Japan, and I love how it makes me feel - warm, calm, cozy. Also, it can be as quick to make as a cup of tea. I put a dollop of good miso in the bottom of a cup or mason jar along with anything else I want, pour a splash of just-shy-of-boiling water in, stir to break up the miso, then add more and more water until the taste is the strength I'm after. I tend to add whatever is in the refrigerator to make it a bit more substantial and filling - a scoop of cooked barley grains, tiny cubes of tofu, cooked mung beans, etc. I did a post on miso soup a while back as well.
Crepes: Don't roll your eyes yet ;) I know it sounds time intensive, but crepes really aren't if you have the batter ready. I sometimes make a jar of crepe batter on a Sunday, and it's good until Thursday or Friday. Just give it a good stir, and into the pan it goes. A favorite version is as follows: make the crepe, when it is nearly done, pour one well-beaten egg on top of the crepe while it is still in the pan (less if you're using a small pan), allowing it to form a thin coating, then cook until the egg is set. Add whatever else you like after that - herbs, a little swirl of sauce or pesto, some chopped spinach, or a bit of cheese, or avocado. Fold and go. Here's the rye crepe recipe I use often.
Yogurt Bowls: (photo above) I think the key with yogurt bowls is to start with the best, plain yogurt you can get your hands on. Then add other ingredients. I'm always shocked at just how much sugar is in some of the pre-flavored yogurts out there. I had a vanilla yogurt the other day that was like melted ice cream - delicious, but not the best way to start my morning. I decide if I'm going to take a yogurt bowl sweet or savory and go from there. Some favorite combinations:
- Plain Yogurt + seasonal fruit + honey + something crunchy - for example: this Pluot & Poppy Yogurt Bowl,
- Plain Yogurt + pinch of salt + brown rice or barley + lots of chopped herbs + a pinch of turmeric + olive oil drizzle
- Plain yogurt + toasted walnuts + some crumbled toasted seaweed +and a bit of granola that is on the spicy/un-sweet side of the spectrum.
That's just a quick brainstorm - if nothing else, try the tacos. Curious about what your go-to healthy breakfast ideas are as well! -h