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Ideas for a Healthy Breakfast

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Breakfast is the most important meal of the day, right? I haven’t always been a believer, but I must admit that of all my meals, this one seems the most essential. Not everyone agrees, but we can at least acknowledge some of the benefits of breakfast. 

Our lead registered dietitian, Molly Kimball, says, “Breakfast isn’t necessarily the most important meal of the day – individuals doing intermittent fasting may find that they feel better without eating first thing in the morning. For those who do eat breakfast, however, our choices can make or break us, nutritionally speaking. Breakfast sets the tone for our energy focus, and even our cravings. Do it right and we’re energized till lunchtime. Do it wrong, though, and it’s easy to feel ravenous, craving carbs in no time.”

Here are a few of my current faves to help you get it right.

Kale, Strawberry and Avocado Breakfast Smoothie: My go-to right now is this quick smoothie that you can drink on the go if needed.

Makes approximately 1 serving

2 kale leaves chopped (stems cut out)

¼ avocado

5 whole frozen strawberries

8 ounces unsweetened coconut milk

2 scoops Vital Proteins collagen peptides

1 packet of your favorite natural sweetener (Swerve, stevia, or Truvia)

Add all ingredients into the blender, mix and enjoy! Voila! You’re ready to start your day.

Per serving:
220 calories, 11 grams fat, 2 grams saturated fat, 250 mg sodium, 13 grams carbohydrate (6 grams net carbs), 6 grams fiber, 3 grams sugar (0 added sugar), 23 grams protein

Gluten-free, low-carb, vegetarian

Avocado and Egg Over Easy: If I am in the mood for something warm in the morning, avocado and egg is a quick, no-hassle option.

Makes approximately 1 serving

¼ avocado

1 egg

1 tablespoon coconut oil

pepper to taste

For this quick recipe I simply slice ¼ of an avocado and plate it. I love the taste of a fried egg in coconut oil, so up next, I melt the coconut oil over medium heat in a frying pan. Once the coconut oil is soft, I turn the temperature down low and add the egg into the pan. Once the bottom is cooked, I flip using a spatula and cook just enough to get the yolk covered. I plate the egg and add pepper to taste over both. And Voila! Breakfast is served.

Per serving:
290 calories, 28 grams fat, 14 grams saturated fat, 100 mg sodium, 5 grams carbohydrate (2 grams net carbs), 1 gram fiber, 0 grams sugar (0 added Gluten-free, low-carb, vegetarian

These are two of my faves, but if you are more of a cereal person, you can do a no-sugar-added granola or Catalina crunch and almond milk, or Greek yogurt and berries. Whatever you choose, get a good start to your day with a healthy breakfast. And remember: Take the time to take care of you. You deserve it!

Find more nutrition advice at Ochsner Eat Fit.

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