We know the cardinal rule: “Breakfast is the most important meal of the day”. After a night of sleep, when the body rests for hours, breakfast is needed to jump start your metabolism which helps you get energized and burn calories throughout the day. In addition, for all people, especially diabetics, skipping breakfast is associated with an increase in blood sugar that puts undue stress on the body. Breakfast is needed to regulate these blood sugars.
However, it is important to note that a healthy breakfast is what the body needs, not doughnuts, cereal, muffins or breakfast sandwiches that are highly processed foods loaded with sugars, carbs, saturated fats and contain little to no nutritional benefits. This is counterproductive and then you may as well just skip the breakfast all together!
Here are five Paleo Summer breakfast ideas that are easy, nutritional and of course, delicious!
- Vegetable Omelets:
Eggs are versatile and
can be prepared in many ways. Include all your favorite veggies in your omelet, such as kale, spinach, tomatoes, mushrooms and tri colored bell peppers. Eggs have gotten a bad reputation in the past as yolks are naturally high in cholesterol. However, studies have shown that it only marginally increases overall cholesterol, if at all. The foods that increase cholesterol are ones that are high in saturated fat and sugar. When you go to a diner and order eggs, it’s the home fries, cheese and bacon that increases cholesterol. Eggs are amongst the most nutritious foods as they are high in protein that helps improve muscle mass and bone health, they are high in lutein, zeaxanthin and antioxidants that reduce risk for eye diseases and eggs increase the feeling of fullness which aids in weight loss. I eat approximately 5-6 eggs a week and my cholesterol has actually gone down and my ratios are optimal.
2. Fruit & Vegetable Smoothies:
On a hot day, nothing is more refreshing than a Smoothie. All you need is a blender, ice (water or unsweetened almond milk) and some fruit & veggies. Take advantage of the summertime because most fruits are in season, which make them taste especially delicious (and the prices for fruit during the summer are at its lowest) or buy frozen fruit so it’s always on hand in the freezer. Just be sure to buy the “Dirty Dozen” fruit and veggies organic. These include: Strawberries, spinach, kale, nectarines, apples, grapes, peaches and cherries. All of these are the most likely to be contaminated with synthetic pesticide residue. If you are concerned about your Smoothie containing too much natural sugar, stick to berries such as blackberries, blueberries, strawberries, watermelon and grapefruit. I usually add a ½ of a small banana (which is higher in natural sugars) to add some sweetness. Throw in some kale, spinach and avocado which have zero sugar content and add additional nutrients and calcium to the shake. I also add in a scoop of almond or cashew butter and don’t forget to toss in some chia seeds! Want to make it chocolatey? Add in some Cacao nibs or powder.
3. Yogurt Parfait:
No, you didn’t read this wrong. You can have a yogurt parfait on the Paleo diet. Instead of dairy based yogurts, opt for tree nut based yogurts. Just remember to buy plain and unsweetened. The amount of added sugars to all flavored yogurts is exorbitant and contains as much sugar as ice cream! My favorite plain yogurts are Kite Hill and Forager Project which contain very few ingredients. Add some sweetness with berries, unsweetened shredded coconut and a dash of raw honey.
4. Avocado and Grain free Crackers
This is a modified version of the beloved avocado toast. Scrap the toast and substitute grain free crackers, such as Jilz Crackers or Simple Mills. Smash up the avocado with some crushed fresh tomatoes and splash of lemon.
5. Lara Bars/Rx Bars
If you are really on the run and don’t have time to prepare any of the above, always have a Lara bar or Rx bar on hand. Both are made from whole fruits and vegetables and sweetened with dates.
Eat well. Eat delicious. And don’t skip the best meal of the day!
Lisa A. Bloom resides in New York with her husband and three wonderful daughters. She graduated from the University at Albany with majors in English and Psychology and received her law degree from Hofstra University. When she isn’t working, Lisa enjoys spending time with family, writing, hot yoga and cooking Paleo. You can follow her on Instagram @Paleoworkingmama