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Healthy Breakfast ideas even for people who ‘don’t cook’. Why is it that sooo many people do NOT eat breakfast? In my opinion, and that of all Holistic practitioners, breakfast is THE most important meal of the day. My motto is this: ‘Eat breakfast like a king. Lunch like a prince. And Dinner like a pauper (or a starving college student)’! I am going to give you many choices and ideas for different breakfast choices. Hopefully this page will inspire you to change your ‘not so great habits’ into smarter and healthier choices. Go here to read more about Chinese Nutrition tips.

Healthy Breakfast ideas- why is eating breakfast important?

Eating breakfast jump starts your metabolism. It gives you the energy you need to get started in the morning and through the most important part of your day! If you do not eat, or make unhealthy choices, this affects your body, mind and spirit. From a Chinese Medicine perspective, the stomach and spleen are responsible for breaking down your food, and transporting it to the other areas of our bodies. It is important to keep our stomach and spleen happy and balanced. The stomach is most active between the hours of 7am and 9am. The spleen is most active between 9am and 11am. So eating during that time is absolutely vital for our bodies. In addition, not only is it important to pay attention to what we eat, it is also vital when we eat, where and how we eat. More on this below.

Healthy Breakfast Ideas… How eating breakfast helps you lose weight

Some days we are in a rush to get to work or too tired to make breakfast. I get that. I have lived those scenes many times myself. So, what do we do? We either skip breakfast, or we grab a coffee, smoothie, a bagel or a banana as we run out the door. However, when we do this, it upsets our spleen. Eating cold, raw foods or foods that cause ‘damp’ in our bodies, such as bananas, cold cereal, raw smoothies, peanut butter on a bagel and the like create havoc in our body. Add to that a weak constitution, or a deficient condition, and your spleen is now way overworked and it’s only the morning! Skip breakfast and/or lunch, and that creates another whole scenario. Our body thinks it is ‘starving’. When we finally DO eat, our bodies tend to secrete the hormone cortisol in an effort to ‘keep’ the food (and fat) in our bodies for future. Cortisol is released in response to stress and low-glucose (skipping meals). It is as if your brain says “we better keep all this food around, because we do not know when we will get fed again”!  Your body actually holds onto any and all food that we give it. This creates belly fat that could be avoided by simply eating regularly! Therefore you end up gaining weight when you skip meals. So, start today eating healthy breakfasts!

Healthy Breakfast Ideas…First we have to eat healthy, whole foods…

Bring as much color onto your plate as possible…especially at breakfast! 

A few of my favorite suggestions:

• Think leftovers-make extra roasted veggies for dinner. And bring those out in the morning! Americans forget or rather don’t often think of eating veggies with their breakfast. This needs to change in my opinion! So, heat up those brussel sprouts, zucchini, or roasted sweet potatoes, and eat of side of them with your scrambled or fried eggs! This really does not take long to make at all. I know, because I do it every day.
• If you don’t want to eat eggs every day, try some warm oatmeal. Sprinkle a little cinnamon, brown sugar and nuts on it, and you have a delicious, tasty breakfast! 
• If I have made a pasta, rice or quinoa with dinner the night before, I sometimes warm a little of that up with my eggs. The possibilities are endless!
• Avocado is a superfood and goes beautifully with breakfast. 
• Who says you cannot have leftover steak and veggies for breakfast? It is warm and hearty and your stomach and spleen will be so happy. 
• Make a quiche on Sunday to have for the week. If you are gluten sensitive, use a sweet potato crust instead of a pie crust. See below for recipe! 

Healthy Breakfast ideas- FREE recipes for you:

As you will see, I LOVE sweet potatoes (and pumpkin). Here is one more way to get sweet potatoes into your meals. They are chock full of vitamins and minerals and so good for you in every way. They are naturally sweet and loaded with nutrients as well as fiber. It is especially important to eat vegetables that are in season. Fall is upon us and so are root veggies. Go here for winter soup recipes!

Healthy Breakfast ideas- Recipe #1

Sweet Potato Crust Quiche [for gluten-free peeps]

Ingredients:

• 2 medium sweet potatoes- Sliced into thin rounds. [Using a mandoline works best]
• dash of olive oil
• 5-10 ounces of baby spinach (I use more)
• 1/2 cup milk (I use whole)
• 1/3 cup 1/2 and 1/2 
• Fresh ground pepper and himalayan salt
• 6 large eggs (preferable cage free and organic)
• 2 oz grated cheese (you pick! I like cheddar or monterey jack! Feta tastes great also!)

Preparation:

• Preheat oven to 350
• Peel and slice potatoes. Using a mandoline will speed up this part enormously
• Coat a pie dish with cooking spray. Or rub some olive oil in there if you don’t use cooking spray
• Fill bottom of dish with a layer of sweet potato slices.
• Cut the larger sweet potato slices in half and fill around the edges of the pie dish, round side face up
• Once entire dish is filled, coat one more time with cooking spray (or a few more drizzles of olive oil)
• Bake for 20 minutes. Then turn oven up to 375 degrees.

Filling:

• Heat a nonstick skillet over medium heat. Add spinach. Drizzle a tiny bit of olive oil, salt and pepper to pan. Saute’ 3-5 minutes or until spinach wilts. Remove from heat and cool. 
• Combine milk, 1/2 and 1/2, eggs, salt and pepper in mixing bowl. Stir with a whisk.
• Arrange spinach over sweet potato crust.
• pour egg mixture over spinach. 
• Sprinkle with cheese.
• Bake at 375 for 40-45 minutes or until bottom is light brown. Do not over bake or under bake. 
• Let stand 5 minutes. Cut into slices. 
• Enjoy!  

Healthy Breakfast ideas- How, what, where, when…

As mentioned above, simply eating breakfast is crucial for our bodies. However, there are other components to eating that are important to mention. What we eat is obviously really key. Where and how we eat as well as when we eat are also significant. Eating on the run, or eating while studying or reading can be harmful to our body. Our spleen has many very important jobs. After the food has been broken down in the stomach, our spleen comes in to work. One of it’s functions is to take the nutrients to our organs, sinews and tendons. The spleen is also responsible for thinking and studying and worrying about stuff going on in our bodies. So, if we are overworked, stressed out and our minds never stop, our spleen is being taxed. It is difficult for the spleen to digest both the food we are eating along with everything that is going on in our minds. The answer is to take a few quiet minutes to enjoy your food. Give your spleen a little time to digest what you eat before you give it the stress of your day. This is important at all meals, most especially in the morning when you start your day. If you are having digestive problems, try acupuncture! It does wonders for helping any stomach issues. 

Healthy Breakfast ideas…use your imagination!

Yesterday I felt like making quiche. I even had a prepared pie crust. So, I went through my fridge to see what I had. I came up with 4 slices of cooked bacon from breakfast. Score! A half of both red and yellow peppers from dinner last night. Awesome! Fresh tomatoes from the farmers market. I also had baby spinach, Monterey Jack shredded cheese, milk and half and half! I was pumped. The above photo is what I created and breakfast this morning was delicious! 

Healthy Breakfast ideas- Recipe #2

The kitchen sink Quiche

Here is a basic recipe for quiche… simply add what you have in your refrigerator and go for it. Don’t be shy! I have very little doubt that you can mess up a quiche. It is just not possible.

Basic Quiche Ingredients:

• 1/2 cup milk
• 6 large eggs
• 1/3 cup (or more) of 1/2 and 1/2
• salt and pepper
• shredded cheese (any will do…honestly! I’ve used brie, feta, goat, parmesan, cheddar, monterey jack…all delicious. Don’t be shy. Experiment and figure out what you like best!
• pie crust

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