Many moons and a pandemic ago, I posted about breakfast grains. Changing up breakfast will help stave off boredom while ensuring a varied diet. Varied diets include more nutrients (micro and macro) and increases satisfaction, making this a win-win!

Even with the best of intentions, hidden sugars can find their way into breakfasts. Especially since sweet foods are traditional staples for this meal. French toast and pancakes are typical options. Luckily, they are normally treats, as they take longer to prepare. During weekdays people typically choose quick options such as cold cereal or yogurt. Sometimes freezer versions of waffles or pancakes are eaten. Not only do they contain less fiber, they are normally paired with syrup.

Breakfast can still include those kinds of foods, however it is important to become a label reader, or even better, to make those foods using higher quality ingredients and using sugar substitutes yourself. For example, typical pancakes have very little fiber, are sweetened with sugar and contain processed white flour. As a treat once in a while, this is fine! But if pancakes are a family favorite, everyone would benefit by giving your favorite recipe a facelift. Consider using whole wheat or almond flour, flavoring with vanilla extract instead of sugar, and adding ground toasted nuts or flaxmeal to the batter. There are ways to elevate the meal without adding sweetener to the batter. Pouring a small side of syrup and dipping rather than drenching the plate with syrup helps as well. This can be applied to waffles too. Decreasing portion size and topping with fresh berries is another way to increase fiber while adding micronutrients.

When making oatmeal or other grain as a hot cereal (as discussed before) you can also add vanilla or almond extract to the water or cocoa powder for a boost in flavor. Consider adding fruit and toasted nuts and/or seeds to your bowl. During the warmer months (like now! yay!) overnight oats are a good alternative because they are mostly eaten cold and are high fiber and protein thanks to Greek yogurt, chia seeds and oats. Here are some recipes from Fit Foodie Finds for different flavors.

Instead of having eggs with a bagel or bread, take a page from Mexico’s playbook and serve a version of Huevos Rancheros. “Refried” beans are easy to make at home and you can substitute olive oil for lard. Store bought salsa is fine and adds some veggies. Add some fat such as a dollop of sour cream or avocado and you have the macronutrient trifecta. Not really a grain, but a good idea nevertheless.

Whole wheat or other multigrain bread can be a good vehicle for high quality proteins including ricotta cheese and toppings, eggs or nut butters. Be sure to check the fiber content for at least 3g dietary fiber per slice. Another balanced idea is pairing a high fiber fruit such as berries and cottage cheese with some high fiber crackers.

See? There are many options that can keep you on your toes, both literally and figuratively. Once you see the difference a balanced breakfast can make, it might be hard to go back!