Healthy Breakfast Options
Breakfast can be a challenging meal to navigate with so many different approaches to trying to eat more healthily, from intermittent fasting to keto.
Whatever your approach, the first first meal you choose to eat in a day should be a meal that sets you up for success.
In this blog, we offer two recipes that help you get those fresh fruits and veggies in, support your digestive system and gain beneficial nutrition for your day.
In Traditional East Asian Medicine theory, the digestive system is the foundation for the growth and development of strong energy (Qi) and Blood.
If our bodies are forced to work with less-than-ideal nutrients, then our bodies are unable to make strong Qi and blood, eventually resulting in poor health.
Try these two healthy breakfast recipes as a way of starting your day the right way!
“Get them in” Egg & Veggie cups
According to Traditional East Asian Medicine, a warm breakfast is ideal for your digestion.
In this recipe, we combine eggs and veggies for a nutrient-rich healthy breakfast or snack. The recipe is basically that of a frittata and is infinitely variable according to your tastes. It is an easily adjustable recipe that can help you use up veggies from your fridge, and the little frittatas are great snacks at any time of the day.
- Avocado, olive or coconut oil
- 1 cup of finely diced broccoli or cauliflower (or combination of)
- 1 cup shredded or finely diced zucchini, squash or cooked sweet potato (or combination of)
- 1 bell pepper – seeded and finely diced
- Handful of baby spinach or finely shredded kale
- 8 eggs
- Pinch sea salt and pepper to taste
- ½ cup fresh herbs such as basil or parsley, or a pinch of dried oregano
Additions to taste: goats cheese, cheddar cheese, feta, olives, chopped sundried tomatoes
- Preheat oven to 400 F and grease a 12-cup muffin tin with your chosen oil
- Evenly portion out the veggies into the muffin tin
- Either in a blender or whisk in a bowl the eggs, salt, pepper and herbs
- Pour the egg mixture into the muffin tin
- Top the mixture with any additions you may like
- Bake for 12-14 mins. The frittatas are done when the mixture is set and no longer wobbly.
Moroccan Turkey and Sweet Potato Breakfast Bake
This breakfast is from Katie Edmonds, NTC, author of The 4-Week Endometriosis Diet Plan, and is a great recipe to help balance blood sugars while getting in a healthy breakfast filled with protein and some greens. Give it a try!
- 1-2 tablespoons coconut oil
- 1 onion, chopped
- 1 lb ground chicken or turkey
- 2 cups greens – collards, kale, spinach – shredded
- 1 tsp sea salt
- 2 tsp cinnamon
- ½ tsp turmeric
- ⅓ tsp ground cloves
- 1 large sweet potato, peeled and chopped into 1 inch chunks
- 1 apple, cored and chopped into 1 inch chunks
- 3 tbsp raisins
- Preheat oven to 400 F
- In a large skillet over medium heat, heat the coconut oil. Add the onion and cook for 5-8 mins until translucent. Add the ground turkey, greens, salt, cinnamon, turmeric and cloves. Cook for a few minutes until browned and the spices are pungent.
- Add the apple, raisins and sweet potato and mix together.
- Turn off the heat and transfer the mixture to a baking dish. Cover with aluminum foil and back for 35-45 mins until the sweet potato is tender.
For more food inspiration, especially if you are suffering from endometriosis, hop on over to Katie’s webpage.
At Lokahi Acupuncture, we look at the whole body. Since our approach is that everyone is unique, asking our patients about their diets is critical. We work with our patients to come up with dietary changes that work with their lifestyle and culture, ensuring that the changes we make are actually sustainable.