Take Back Breakfast + 30 Whole Food Recipes

Ahhh….Breakfast!

Why, oh why, is it so very difficult to feed our families healthy breakfasts on a regular basis?

They say it is the most important meal of the day, but I say it is the most dreaded meal of the day!

It’s time for us to take back breakfast, and this article is paced with helpful information to help you do just that!

 

It's time for us to take back breakfast with some new healthy and quick recipes! This article is paced with simple tips + 30 Whole Food Breakfast Ideas to help you do just that! Your kids will thank you! Let's make gluten free and clean eating fun again! Plus brunch and on the go ideas too.

By: Sarah Koontz

Sammi and I find breakfast to be the most challenging meal to incorporate whole foods into.

No, let me clarify.

Sammi and I could eat 2 eggs over easy on top of sauteed vegetables each and every morning of the week because we are just that cool!

But our children and our husbands – well that’s an entirely different story.

When daddy eats cereal for breakfast, the kids want some too!  It’s just a fact of life.

But cereal is often lacking in protein, and I have always been a firm believer in the fact that breakfast (and all meals) should have adequate amounts of protein.

I don’t know when our society bought into the idea that donuts, pancakes, caramel rolls and sugar-laden cereals were the right way to start off our day, but that couldn’t be farther from the truth.

 

There has to be a better way!

 

“Following  a  breakfast  of  instant  oatmeal,  white  toast,  and  sweetened orange juice our blood sugar begins to rise rapidly. This spike in blood sugar, as you know, will almost immediately stimulate a heavy release  of  insulin  and  in  turn  significantly  suppress  the  release  of glucagon.  The  high  levels  of  insulin  now  drive  the  sugar  into  the muscle, liver, and fat to be either utilized or stored as glycogen or fat.” Ray D. Strand, M.D.  (Healthy for Life, Real Life Press 2005, pg. 44)

 

It's time for us to take back breakfast with some new healthy and quick recipes! This article is paced with simple tips + 30 Whole Food Breakfast Ideas to help you do just that! Your kids will thank you! Let's make gluten free and clean eating fun again! Plus brunch and on the go ideas too.

 

Let me give you an example to drive home this point.

 

A group of young boys were given the same amount of calories for breakfast. However, half were served instant oatmeal and the other half ate a vegetable omelet and fruit.

They were also given lunches of equal calories but different glycemic index ratings.

 

The glycemic index is a standard of measurement for how quickly the body absorbs the food and turns it into sugar within the body. Instant oatmeal is considered high-glycemic and a vegetable omelet and fruit is considered low-glycemic.

 

Following the noon meal, the boys were allowed to eat anything they wanted for the rest of the day.

What the researchers observed was that the boys who were served the high-glycemic meals ate over 80 percent more calories than the boys who consumed the low-glycemic meals.

 

When they switched the groups, the results were identical.

 

The natural craving for more food was created by the type of food they ate, not the number of calories.

Source: Ludwig, D.A. et al. “High Glycemic Index foods, Overeating, and Obesity.” Pediatrics103. (1999): e26.

 

This study clearly illustrates the trap in which so many people are stuck in.

The more processed food we eat, the more we crave!

And breakfast food is the worst culprit.

It's time for us to take back breakfast with some new healthy and quick recipes! This article is paced with simple tips + 30 Whole Food Breakfast Ideas to help you do just that! Your kids will thank you! Let's make gluten free and clean eating fun again! Plus brunch and on the go ideas too.

It’s time for us to take back breakfast!

 

Here are 5 simple #WholeFoodFamily Breakfast tips to get you started:

1. Cut up some cheese, hard boiled egg, and an apple.  Place all of these items with a handful of nuts on a plate in the middle of your breakfast table for added protein and nutrition on cereal mornings.

2.  Add frozen blueberries and baby spinach to your favorite smoothie recipes.  The blue color from the berries “hides” the spinach from your kiddos.

3.  When you make recipes like our Zucchini-Licious pancakes, double them and freeze the leftovers in a single layer on a cookie sheet.  Store them in a ziplock in the freezer and warm up individually in the toaster as needed.

4.  Pay attention to the breakfast options your kids love and ones they don’t.  We do a breakfast smoothie one day during the school week and oatmeal on Sunday mornings.  My youngest dislikes both of these options, but knowing she won’t have to eat it again until next week helps get her through.

5.  Make healthy breakfasts a requirement and a routine in your family.  Set the standard high and the children will grow accustomed to it.  Fight the good fight and reap the benefits of healthy, nourished children!

 

Here are 30 #WholeFoodFamily approved breakfast recipes to help you take back breakfast!

 

Five Minute Breakfast Recipes

 

5-Minute No-Bake Granola Bars

Mint Chip Breakfast Smoothie

5-Minute Egg White Omelet in a Mug

Peanut Butter & Jelly Smoothie

5-Minute Microwavable Breakfast Cookie

 

 

Make Ahead Breakfast Recipes

 

Healthy Pumpkin Granola

Healthy Homemade Egg McMuffins

Apple Cinnamon Granola

On-the-Go Breakfast Eggrolls

Pumpkin Breakfast Cookies

 

Cold Portable Breakfast

 

No-Bake Blueberry Muffin Bites

Apple Sandwiches with Almond Butter & Granola

Greek Yogurt Berry Smoothie Pops

Make-Ahead Fruit and Yogurt Protein Parfaits

Nutritious Pumpkin Bites

 

eggcelent

 

Clean Eating Turkey Sausage Egg Bake

Freezer-Friendly Egg Muffins with Vegetables

Texas Style Breakfast Tacos

Breakfast Enchilada Casserole

Cheesy Spinach, Ham & Egg Cups

 

muffins and sides

 

Zucchini-licious Chocolate Chip Pancakes

Sneaky Veggie Quinoa Breakfast Bites

Clean Eating Baked Donuts

Paleo Morning Glory Muffins

Purely Pumpkin Donuts 3-Ways

 

warm and hearty breakfast recipes

 

Peanut Butter, Strawberry, Banana Quesadillas 

Pumpkin Spice Baked Oatmeal

Savory Breakfast Quesadillas

Breakfast Quinoa

Easy Breakfast Pizza

 

Now let’s be real; sometimes Sammi and I get sick of making breakfast every single morning!

It helps to have some extra options in the freezer, but life gets busy and sometimes we get behind.

We will both admit that there are times when we would choose NOT to Instagram a picture of what our family is eating.

 

It’s just a fact of life, sometimes you get busy and your standards slide.

 

So for anybody that thinks we have it all together and our kids are little clean eating whole foods loving purists, now you know the truth!

We are just like you, desperately and often imperfectly, trying to teach our families the value of eating more whole foods!

Because, you can TRANSFORM the HEALTH of your Family ONE WHOLE FOOD at a time!

What are your favorite “Whole Food” breakfast recipes?

 Please share them with us on Twitter and Facebook, or in the comments below.

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Sarah Koontz

About Sarah Koontz

Sarah Koontz is a freelance writer and regular contributor at Grounded & Surrounded. If you are interested in growing your faith, nourishing your family life, and discovering the beauty of God's design, be sure to follow her personal blog at SarahKoontz.com. When Sarah is not writing, you are likely to find her covered in dirt, sitting in the middle of her garden, adoring her beautiful flock of backyard chickens. She is eternally grateful for her husband and two little girls, and revels in their simple, uncluttered life. You can also find her on Facebook, Instagram, Twitter and Pinterest.

12 thoughts on “Take Back Breakfast + 30 Whole Food Recipes

  1. Hi ladies! Just wanted to stop by and say thanks for including me in your round-up of whole food breakfasts! I love reading about studies like the one you mentioned and I can’t wait to try some of the other recipes you posted. The breakfast eggrolls and the pumpkin bites sound SO good right now!

    1. Hey Stephanie! We were so excited to share your Cheesy Spinach and Ham Egg Cups with our readers! The look simply amazing, your photos of them are gorgeous 🙂 Thanks so much for stopping by!

  2. Love these tips and ideas! I put kale in our smoothies and for the longest time my kids told me that they thought it was the top of the strawberries! 🙂 They had no idea it was a green leafy vegetable! 🙂 Thanks for sharing this on MMM! 🙂
    Cathy

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