I don’t think it comes as a surprise to anyone here that breakfast is my favourite meal of the day (Hello smoothie bowls are my jam).
So as a kid growing up, and even as an adult now, I always looked forward to helping the fam make a big breakfast for everyone on a weekend morning.
Now I am not naive to the fact that these breakfasts across North America are often loaded up with (multiple) pieces of greasy bacon, piles of fried potatoes, eggs, toast, pancakes, french toast, and topped up with all of the works.
And inherently these foods shouldn’t be looked at as “bad”, as no food should be labelled that way. But the truth is when it comes to Sunday morning breakfast, portion sizes can sometimes get a little out of hand and micronutrient-loaded veggies and greens are often nowhere to be found. So when we are trying to be health-conscious, these meals can get in the way of staying consistent.
So why not spice up Sunday morning family brunch! Healthy food does not need to be boring. And when you are all cooking together it can be just that much more fun.
Here are a few ideas to get you started on working towards a more nutritious, but still delicious Sunday morning for the whole family!
Why not try a veggie scramble with an optional whole grain (and gluten-free of course) toast on the side. Just grill up your favourite low-FODMAP veggies, whisk up 2-3 eggs, and when the veggies start to soften add your eggs and scramble it all together.
It’s an easy way to add a variety of veggies into your day before you even hit noon! And you can keep your plate balanced across your main macronutrients ( healthy fats, lean proteins, non-starchy carbs) by adding in additional unprocessed proteins and cooking with some healthy fats.
Here are a few suggestions of ingredients to include in your loaded low-FODMAP veggie scramble:
If you are looking for something to prepare ahead of time for a big family get together, you could make this Low-FODMAP Frittata for the whole family to enjoy with no hasstle the day of!
Now you cannot convince me that you don't love those greasy, fried, and delicious diner-style hash browns. And although some of the typical diner hash browns still resemble potatoes, the way they are cooked does not usually scream nutrient-dense.
Weekends allow us more time to experiment, so why not spend a little extra time making delicious (yet more nutritious) hashbrowns of your own.
A couple things to try are:
Now you still need to be mindful of your portion size with these. But as we load up our baking sheet with more non-starchy veggies next to the starchy ones, you are filling yourself up on less calorie-dense foods - meaning you can eat a lot more for fewer calories, and get the benefits of all those micronutrients at the same time!
Well this is a no-brainer for me. Smoothie bowls can be so versatile and can be a great way to spice up your Sunday morning brunch.
One of the best ways to keep your smoothie bowl super nutritious is to follow Kelly LeVaque's philosophy of the Fab 4 Smoothie. Including the following 4 ingredients is a great way to structure a healthy smoothie that will keep you feeling full for the rest of the day!
To bring some pizzazz to your smoothie bowls on the weekend, especially when you have a bit more time on your hands, is all in the toppings !
And if you want to really get the family hyped make it like a froyo choose-your-own topping bar.
Give your options of nuts, seeds, granola, dried, fresh, and frozen fruit, chocolate chips, coconut flakes, oats, nut butters, you name it! Healthy does not need to be boring! And by giving options, you can even get the pickiest of eaters to join in on the fun.
This is a new favourite of mine. And it is so quick and easy to make that I can even make time for it on a workday!
Saute up some tomatoes and greens in some coconut or avocado oil, top it with dried red chilli flakes, dried oregano, and a little bit of feta and either add it to your toast or just plop your runny poached or soft-boiled egg right on top!
I sometimes also add toast with some natural PB on the side. This is my way of increasing that good fat and protein content and bring in some good whole-grain carbs to really fuel me up for the day.
You could also sprinkle some ground flax on top for some extra fiber!
But, yes, yes, I can hear you through the screen. "What about my picky-eaters, my avoid-spice-at-all cost-people, my kiddos that will barely eat plain eggs?"
I totally understand that this might be stepping out on the limp for some of the fam. So sometimes adding the grilled greens it to your toast and eggs is a good place to start! It's basically eggs benedict without the sauce, right?
Or if the basic greens seem like too much of a jump to up the veggie count in the morning, try subbing store-bought frozen hash browns for some baked homemade potatoes (see the loaded up homemade hashbrowns above)! Mix in some yams for some extra micronutrients, mix some peppers and green onions into the mix and opt for some raw veggies on the side for people to take it or leave it if they are feeling adventurous.
Adding veggies to breakfast is often a very foreign concept for people. I know, because honestly, it was for me too. But progress in small steps is always better than no changes at all!
Try loading up your whole-grain toast with spinach, tomatoes, eggs, minimally processed meat, and a sprinkle of your favourite cheese.
This is a perfect way to fill you up at the start of your day.
How to make it fun for the fam:
And by keeping it open-faced you can maintain your recommended whole grain intake for the meal to one cupped hand size.
Keep in mind that these strategies that I have developed over the years have worked well for me. We are all individuals and you will find that not all strategies, tricks, and tips will work for you. When it comes to nutrition, things can get confusing and it really is an endless journey of learning. My hope is just that I can make it a little bit less bumpy for you!
if you have any specific medical issues or questions please reach out to a local health professional for help. It is best not to use "Dr. Google" to find a diagnosis. And as always, what I share here at Making Lemonade is for information only, and should not be considered a substitute for medical advice.
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