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5 Healthy Breakfast Ideas for 2019


Now that 2019 is actually upon us, it’s time to start putting those New Year’s Resolutions into action. If your focus is health and wellness going for the coming year, you’ve come to the right place.

We know how tough it can be to create healthy eating habits and actually stick to them. So we took it upon ourselves to put together a little cheat sheet of healthy recipe ideas, starting with your first meal of the day.

5 Healthy Breakfast Ideas That Won’t Kill Your New Year’s Resolution

healthy-breakfast-foodsVeggie Omelete

A mix of bell peppers, mushrooms, tomatoes, spinach, and chopped onions sprinkled inside a delicious, protein-rich omelet. Top with parsley, salt, and black pepper to taste.

The ultimate source of AM energy and protein.

Oatmeal bowl (loaded with delicious fruit and flavored with maple syrup)

The perfect mix of sweet and sustainable. Warm oatmeal, apples, and your choice of flavorful berries.

Maple syrup is optional (but highly suggested) for the healthiest ‘cheat day’ ever.

Avocado Toast

Avocados do have some benefits (apart from just being super trendy).

Not only are they full of nutrients like fiber and potassium, but they’re also low in carbs which means they won’t cause a spike in energy, followed by a crash.

Could this be the key to a balanced (and Instagram-worthy) breakfast in 2019? Maybe.

The Super Smoothie

Rolled oats, banana slices, flax seed, almond milk, cinnamon, and pumpkin seeds.

These nutrient-rich, wholesome, and flavorful ingredients are the perfect way to start your day. Adjust the portions and combinations for your desired thickness.

Healthy Breakfast Wrap: Egg, Spinach and Feta

Add spinach, eggs, and your favorite vegetables and spices. Place cooked ingredients in the center of a warm, whole wheat tortilla and roll it up, burrito-style.

Top with feta and enjoy!

The Value of a Healthy Breakfast

Breakfast has long been referred to as the most important meal of the day. It has been associated with a number of advantages like improved memory recall in adults and higher IQ scores in children. Still, many of us skip this meal altogether, or we opt for foods that are convenient, but not low in nutrients.

According to a 2011 study, however, what we eat for breakfast matters. And researchers found that eating certain types of foods for breakfast is associated with higher energy levels. (Um, yes please!?)

As if that weren’t enough, experts also think some breakfast options might lead to improved health and the possible prevention of some diseases. Where do we sign up?

Which Breakfast Foods are Best?

In order to reap the benefits of a healthy breakfast, experts suggest incorporating foods that support lower, stable levels of blood sugar and have high levels of protein.

This is because maintaining balanced blood glucose levels throughout the day can prevent huge drops in energy levels. Bonus: it also keeps us feeling satisfied longer. Some foods that support healthy, stable blood sugar levels include:

  • Sourdough, pumpernickel rye breads
  • Fruit
  • Oats
  • Wholegrains
  • Vegetables and legumes

Protein has also been linked to a number of health benefits like appetite regulation and increased energy levels. Some good protein sources include:

  • Eggs
  • Nuts and seeds
  • Beans
  • Fish
  • Poultry

If you don’t want to make your own breakfast, let Kate’s Kitchen or Ronnie’s Restaurant in Kansas City do it for you! Click here to take a look at our menu.

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