Healthy Breakfast Ideas 

Choosing a healthy breakfast option can be a challenge and here in North America we have been conditioned to think we need a specific breakfast food- which often resembles dessert more than a balanced meal. So here are some ideas for healthier options. What you'll notice is that each has it's strengths and weaknesses when it comes to nutritional value, which is why food combining is so important (more on that at the end).

Banana Pancakes

Banana Protein Pancakes

Ingredients 

• 1 1/2 ripe banana
• 2 free run eggs
• pinch of baking powder

Directions 

Take 1 ripe banana and mash it in a bowl. 

Crack in 2 eggs and a dash of baking powder. 

Mix together and pour into a warm frying pan with melted coconut oil

Additions 

• Add spices like cinnamon, cardamon, nutmeg etc 
• Add warmed Ontario Blueberries as a topper
• Add ground chai seeds or ground flax seed to batter to increase fiber and thickness of pancake 
• Add a scoop of your favourite protein powder to increase the protein and balance the carbohydrates from the bananas
• Add nut butter to increase the fat and serve with eggs or a turkey breakfast sausage to increase the protein and fat.
• 
  

	Carbohydrate	22g
	Fiber	2g
	Sugar	12g
	Fat	5g
	Protein	7g

Turkey Breakfast Sausage

(http://autoimmune-paleo.com/christinas-turkey-breakfast-sausage/)

•      1 pound ground turkey
•      2 teaspoons fresh sage
•      1 teaspoon fresh rosemary
•      1 teaspoon fresh thyme
•      ½ teaspoon garlic powder
•      ½ teaspoon cinnamon
•      1 teaspoon sea salt
•         2 tablespoons coconut oil

1.     Combine all ingredients except the oil and refrigerate for at least 30 minutes, overnight preferred.

2.     Add the oil and shape into four patties. Cook in a lightly oiled skillet over medium heat, about five minutes per side or until no longer pink in the middle. Alternatively, bake at 400F for 25 minutes. Serve hot.

Based on Recipe making 6 sausages, 1 sausage= 1 serving

	Carbohydrate	1g
	Fiber	0g
	Sugar	0g
	Fat	16g
	Protein	23g

 
Egg Muffins

Pictured in my daughter's lunchbox since they
also make GREAT lunch options

•        1 tsp Salt
•     1/2 tsp Coconut Oil, Organic
•        1 cup Broccoli, chopped
•        1/2 Onion, chopped
•        1/4 whole Green Bell Peppers, chopped
•        1/4 whole Red Bell Pepper, chopped
•        1 tsp Black Pepper
•        8 Eggs, Pastured

1.     Preheat oven to 400°F. Grease the muffin tin with coconut oil.

2.     Rinse and chop all vegetables into 1/4-inch pieces. *Any vegetables can be used!

3.     Divide vegetables evenly between muffin tins.

4.     Whisk the eggs, then pour into the tins, dividing it evenly.

5.     Sprinkle with salt and pepper, then stir the vegetable and egg mixture briefly to evenly disperse the vegetables throughout the egg.

6.     Bake the egg muffins in the oven for 18–20 minutes.

Based on 1 egg muffin (recipe makes 8)

	Carbohydrate	2g
	Fiber	1g
	Sugar	1g
	Fat	5g
	Protein	7g

Why Food Combining Is Key

What you may notice about all these recipes is- their nutritional breakdowns are not perfect. They are not perfectly balanced. Knowing, *roughly* what nutrition foods provide helps you to create a meal that's balanced. The banana pancakes are higher in carbohydrates (thanks to the bananas), while the egg muffins are high in fat and protein. By combining these two items you can create a very healthy and more balanced meal.

Combined Meal: 

2 Egg Muffins

1 Serving Banana Pancakes

1 tbsp almond butter

	Carbohydrate	30g
	Fiber	5g
	Sugar	16g
	Fat	24g
	Protein	25g

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.