The power of savory breakfasts

Have you ever eaten something sweet for breakfast like pancakes with syrup or cereal with milk and sugar and then felt really tired a little later? When I found out why this was, it really blew my mind because it’s actually really simple to understand.

These sweet breakfast foods have a high amount of sugar in them that can make our blood sugar (glucose) levels go up and then go down really quickly. Which can make our bodies work extra hard to burn some fat and make us feel really tired afterwards. 

 

If you want to have a high amount of energy throughout the day and stay consistent, I recommend you eat a savory breakfast. Now, savory DOES NOT mean sweet. 

 

By eating foods that are low sugar and high in protein and fiber, you can keep your blood sugar levels steady and avoid feeling slumped or burned out just a couple hours later. 

Here are some savory breakfast ideas:

#1: Keto toast with pesto

Ingredients:

  • 1 tbsp avocado oil 
  • 2 tbsp homemade pesto
  • salt, pepper to taste 
  • Toppings: e.g. scrambled eggs, boiled eggs and radishes, smoked salmon

 

Directions:

  1. Drizzle the bread with avocado oil and toast it. 
  2. Spread with pesto and top with favourite toppings, e.g. 
    1. scrambled egg, 
    2. boiled eggs and radishes cut into nice little circles
    3. smoked salmon 
  3. Season with salt and pepper.

#2: Breakfast Muffins

Ingredients:

  • 6 large eggs
  • 2 tbsp melted ghee
  • salt and pepper, to taste
  • 12 grape tomatoes, halved
  • ½ cup baby spinach
  • ½ scallion, thinly sliced

 

Directions: 

  1. Whisk the eggs with melted ghee until fluffy with salt and pepper. 
  2. Chop the baby spinach and add a small handful of spinach to each muffin cup. 
  3. Add 4 grape tomatoes halves and a sprinkle of scallions.
  4. Then fill with egg mixture about 90% full and bake at 350F for 20-25 minutes.

#3: Coconut Protein NOatmeal

Ingredients:

  • ½ cup full-fat canned coconut milk
  • ¼ cup water 
  • 2 tbsp almond flour 
  • 2 egg whites 
  • 3 tbsp coconut flakes 
  • ¼ cup fresh organic raspberries 
  • 2 tsp. sweetener to taste if you choose (monk fruit or Erythritol) 
  • Optional: nut butter of your choice

 

Directions: 

  1. In a pot over medium heat, mix water, coconut milk, almond flour and sweetener. 
  2. Bring to a simmer and cover the pot with a lid. 
  3. Cook for about 10 min. 
  4. Take off the heat.
  5. Add egg whites and whisk quickly until NOatmeal gets thickened.
  6. Pour NOatmeal into a bowl.
  7. Add raspberries and coconut flakes.

#4: Mushroom Pepper Omelette

Ingredients:

  • 1/4 cup chopped green onions
  • 1/4 cup sliced fresh mushrooms
  • 1/4 cup chopped green pepper
  • 2 tablespoons butter, divided
  • 5 eggs
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup shredded cheddar cheese
  • 1/4 cup shredded Monterey Jack cheese

 

Directions:

  1. In a large nonstick skillet, saute the onions, mushrooms and green pepper in 1 tablespoon butter until tender. Remove and keep warm.
  2. In the same skillet, melt remaining butter over medium-high heat.
  3. Whisk the eggs, salt and pepper. Add egg mixture to skillet (mixture should set immediately at edges).
  4. As eggs set, push cooked edges toward the center, letting uncooked portion flow underneath. When the eggs are set, spoon vegetable mixture on one side and sprinkle with cheeses; fold other side over filling. Cut in half.

 

#5: Egg patties (2 serving)

Ingredients:

  • 7 large eggs
  • 5 tbsp chives, finely chopped
  • 1 tbsp butter or ghee
  • 3 tbsp almond flour
  • ghee, for frying
  • Salt and pepper, to taste

 

Directions:

  1. Put 6 eggs in a saucepan, add water, and bring up to the boil and simmer for 10 minutes. 
  2. Let them cool completely.
  3. Peel the eggs and finely chop them or mash them up using a fork.
  4. Add the remaining raw egg, chives, 1 tbsp butter, salt and pepper. 
  5. Stir until the mixture becomes sticky.
  6. Form medium-sized patties. 
  7. Coat them all over with almond flour.
  8. In a large non-stick pan heat about 2 tbsp ghee and fry the patties on a medium heat for 2-3 minutes, or until lightly browned, on each side.
  9. Serve immediately

#6: Spinach + Feta Tofu Scramble (Vegan)

Ingredients:

  • 1 tablespoon avocado oil
  • 1 package extra-firm tofu, patted dry
  • ½ cup green onion, green tops only, thinly sliced
  • 2 teaspoons nutritional yeast
  • ½ + ⅛ teaspoon salt
  • ½ teaspoon ground cumin
  • ½ teaspoon turmeric
  • ½ teaspoon dried thyme
  • freshly cracked pepper
  • 4 big handfuls baby spinach, roughly chopped
  • ½ cup vegan feta cheese, crumbled

Directions:

  1. Add avocado oil to a nonstick skillet on medium heat. Crumble tofu into skillet, and sprinkle with green onions, nutritional yeast, salt, cumin, turmeric, thyme and pepper.
  2. Cook, stirring occasionally, until heated through and getting a bit browned, about 4-5 minutes.
  3. Add spinach and ⅓ cup (75 mL) water, and heat, stirring often, until spinach is wilted and water is mostly evaporated, about 2 minutes. Turn off heat and stir in vegan feta cheese.
  4. Serve with a slice of sprouted grain or sourdough toast for a filling and satisfying breakfast.

Eating a savory breakfast doesn’t just mean you’ll feel less tired. It has some additional benefits as well! It can help you feel full and satisfied for a long time, which is good if you are trying to lose weight. It can also greatly improve your focus while you work.

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