For a few dollars and less than 30 minutes of our time, we can have a breakfast that will feed our family and warm our bodies. Having a plan, a breakfast plan, is a great way to start the busy work week. Knowing what to have on hand, especially during the chilly mornings of the year, will simplify the breakfast routine, without sacrificing the energy we need to make it through the day.
Basic Breakfast Building Blocks:
- Whole Grains:
Are a great base and source of energy. They are one of the most simple, yet versatile foods you can prepare. Cooking most grains takes 15-20 minutes. A serving of most grains cost 20-60 cents.Think: oats, brown rice, amaranth, corn grits, millet
Are a good source of protein and healthy fats and eating them first thing in the morning keeps you vibrant and satisfied until your next meal.Think: Walnuts, pecans, chia seeds, flax seeds, hemp seeds. The average cost for nuts, per serving (1/4 cup) is 50-70 cents.
- Fruit: (seasonal fresh or dried)
Adds natural sweetness and heart healthy fiber. Think: cranberries, pears, apples, peaches, kiwi
- Nut milk or cream
Good source of calcium, healthy fats, protein. Think: coconut, almond, rice
Adding carminative spices, like cinnamon (or nutmeg and cloves) will not only move along digestion your healthy breakfast, but it will also help your body to metabolize sugar and help counteract any GI (gastrointestinal) challenges. As the anti-fungal, anti-bacterial that cinnamon is, it will give your body an immunity lift!
- Natural sweeteners
(optional- especially if you are adding dried fruits). Think: maple syrup, honey, agave, raw cane sugar
For a chia pudding or milk, combine seeds or nuts, spices and sweetener in a bowl and set aside. Pudding is perfect prepared in advance and can be stored in the fridge for easy scooping or pouring each morning. Slice or chop fruit as desired, add a scoop of pudding or milk and you are off to a great start to the day!