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Today’s topic: Breakfast

It’s certainly not the first time you’ve heard the expression, “Breakfast is the most important meal of the day”. But is there truth behind this well-known saying? Research shows that those who eat breakfast tend to have a healthier body weight, higher intake of nutrients and better signs of cognitive performance than those who skip breakfast. Additionally, skipping breakfast has been linked to increased appetite later in the day, which can result in overeating, weight gain and metabolic and hormonal changes.

Bottom Line? Don’t skip breakfast, and focus on high quality protein and healthy fats to keep you energized and feeling satisfied until lunch.

Try one of my favorite breakfast recipes that takes less than 5 minutes to prepare: Overnight, No-Cook Oatmeal – Easy, delicious and quick for those who are on the run. It is inspired by pepperlynn.com and theyummylife.com.

This time around I made Blueberry, Almond Oatmeal with Vanilla and Cinnamon:

Good source of (>25% daily recommended dietary allowance) B12, Calcium, Copper, Magnesium, Manganese, Pantothenic acid (B5), Phosphorus, Riboflavin (B2), Selenium, Thiamin (B1), Zinc. This recipe is also a good source of fiber (9 grams!) and Omega 3 fatty acids.

Ingredients:

1/2 cup whole rolled oats

1/2 cup plain coconut yogurt (or yogurt of choice)

1/3 cup almond milk (or milk of choice)

1 teaspoon chia seeds* (optional)

1 tablespoon slivered almonds

1/2 cup blueberries

Dash of vanilla extract

Cinnamon to taste

Directions:

Combine all of the ingredients in a bowl or jar, cover with a lid, shake it up and place in the refrigerator overnight (you can actually eat it about 45 minutes later if you can’t wait)

I usually use recycled salsa/sauce jars, but any kind of tupperware will work
Feel free to swap out the blueberries, almonds, vanilla and cinnamon and come up with your own add-ins (granola, dried fruit, ground flax). Some of my other favorite combinations include: 1. Apple, cinnamon, walnut 2. Banana peanut butter 3. Mango, almond, maple syrup
Feel free to use non-dairy yogurt and milk as well.

*What the heck is a Chia seed? Chia is an edible seed that is part of the Mint family. They are a rich source of fiber, omega 3 fatty acids and antioxidants. When combined with water, they expand and form a gel, which has been shown to help control blood sugar. Try adding to cereals, yogurt, smoothies or flour when baking.

Happy Eating!

Melissa

Resources:

Rampersaud, G. C., Pereira, M. A., Girard, B. L., Adams, J., & Metzl, J. D. (2005). Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. Journal of the American Dietetic Association, 105,743–760.

Giovannini, M., Agnosti, C., & Dhamir, R. (2010). Do we all eat breakfast and is it important. Critical Reviews in Food Science and Nutrition, 50, 97–99.