Healthy Breakfast Ideas for Summer

by Registered Dietitian, Andrea Holwegner | Jul 15, 2020

What to eat for a healthy breakfast

Looking for some new healthy breakfast ideas this summer? Read on as we’ve got some tasty variations for healthy breakfast choices you are going to love. But first, lets review some of the most asked breakfast questions before we dive into the ideas.

How soon should I eat breakfast (especially if I am not really hungry)?

 

How soon you eat your breakfast will depend on where you are currently starting from:

• • In a best-case scenario, aim to eat your breakfast within about an hour or so of waking up.
  • If you have been a breakfast skipper your entire life then start with a bite sized change. Aim to begin having breakfast at the first available time you can wrap your head around eating something. I am willing to bet that you can find a window before lunch that could work for you.

What does a balanced breakfast look like?

 

Your brain needs carbohydrates for thinking, concentrating and elevating your energy. Carbohydrates are also the “gasoline” to fuel working muscles. Protein-rich foods are important to help sustain fullness and provide longer lasting energy and productivity.

A simple way to think about breakfast is to ensure you have the following three components:

1. Grains/starches such as whole-grain toast, pancakes, high-fibre breakfast cereal, oatmeal or leftover pasta, rice or other grains from supper.
2. Fruits/vegetables such as fresh fruit, canned unsweetened fruit, dried fruit, frozen fruit or even raw or cooked veggies if you prefer.
3. A source of protein, such as peanut butter, eggs, cheese, cottage cheese, yogurt, milk, soy milk, nuts/seeds, protein powder, tofu, meat, poultry or seafood.

WATCH My Interview on CTV News: Healthy Breakfast Idea

 

 

 

What are some ideas for some healthy summer breakfast ideas?

 

Not only do the following ideas work well for breakfast or a weekend brunch they can also work well for lunches and ‘breakfast for supper’ themes as well. Here are 15 ideas for what you can make this summer:

Summer style French toast done 5 ways:

• • Enjoy traditional French toast with maple syrup, Greek yogurt and summer berries.
  • Make a French toast sandwich with cream cheese and jam and serve with sliced peaches, nectarines, plums or apricots.
  • Enjoy PBJ French toast by topping with peanut butter (or almond butter), sliced banana and a sprinkle of coconut.
  • Cool French toast and cut into cubes and have your kids thread them on kabob sticks with fruit (such as watermelon, strawberries, grapes) and cheese.
  • Make a French toast casserole and bake in the oven (or on the top rack of your BBQ if it is too hot to turn the stove on). To make a big batch recipe for Almond Blueberry French Toast Casserole like the one in the photo here do the following.  Slice 1 loaf of whole wheat bread into 1 inch cubes and place in a greased 9 by 13 inch baking pan.  Stir in 1/2 cup blueberries into the bread mixture.  In a bowl whisk together 12 eggs, 2 cups of milk, 2 tsp vanilla and 1/2 tsp cinnamon and pour over the bread mixture. Top with 2 cups fresh or frozen blueberries and 1/3 cup sliced or slivered almonds and 2 tbsp brown sugar. Bake in the oven at 350F for 40-50 minutes and serve with maple syrup and vanilla Greek yogurt. (If you want a smaller version of this recipe you can cut  the ingredients in half).  For another variation try this recipe here on our blog Raspberry Almond French Toast Casserole.
  • Time saving tip: Instead of making French toast in single servings cook up double or triple batches and freeze to reheat easily in the microwave as needed.

 

Healthy oats done 5 ways:

 

• • Fruitful overnight oats! In a medium mason jar combine 1/3 cup quick oats, 3 tbsp. seeds (chia seeds, ground flax seeds or hemp hearts), 1/2 cup milk, plain kefir or yogurt and a drizzle of maple syrup or honey. Top the jar with 1/2 cup fresh or frozen berries. Prepare a few jars at once to save time.
  • Chocolate monkey overnight oats. Follow the same recipe above for fruitful oats except skip the fruit and instead stir in 2 teaspoons cocoa powder and 1/2 a mashed banana. Top in the morning with more fresh banana slices.
  • Tropical yogurt parfait. Place yogurt in a bowl then add peaches, nectarines, mango and/or pineapple and top with coconut and top with granola. If you are looking for a good granola recipe here is my favorite recipe on our blog: Protein Packed Granola Recipe.
  • Summertime oatmeal. In a pot on the stove (or outside on your BBQ burner) cook up a batch of your regular oatmeal but cook your oats in milk or soy milk for added calcium and protein. Add sliced plums or apricots while cooking or fresh on top along with a sprinkle of hemp hearts and slivered almonds.
  • Oatmeal smoothie. You are going to love how filling and delicious this smoothie is! To make an oatmeal smoothie add 1/4 cup of quick oats or old-fashioned rolled oats into the blender and pulse until finely ground. Add 1 frozen banana, 1/2 cup milk or almond milk, 1 tbsp almond butter or peanut butter, 1/2 tsp vanilla, a drizzle of maple syrup or honey and ice (optional if you want it thicker). For variation you can also add frozen strawberries or raspberries or a spoon of cocoa powder.

Eggs done 5 ways:

 

• • Make up a batch of hard-boiled eggs and leave these in the fridge for up to a week. Need a recipe? Check out: How to make the perfect hard-boiled eggs. Serve with whole grain toast or crackers and a smoothie.
  • Make a frittata! Try this Red Pepper and Italian Sausage Frittata or this Spinach and Feta Quiche recipe on our blog for supper and then eat the extras for breakfast.
  • Cheesy baked eggs. Whisk together 6 eggs, 1 cup of shredded cheddar cheese, 1 cup cottage cheese and 1/4 cup flour. Bake in a greased 9X9 baking pan at 350 F for 45-50 minutes or until eggs are set. This recipe can be made the night before and served for speedy morning breakfasts.
  • Avocado toast with eggs. Go with your favorite whole grain bread or sourdough bread and top with pan-fried or poached eggs, sliced avocado and arugula, spinach, microgreens or sprouts.
  • Stir a beaten raw egg into your oatmeal for extra protein along with sliced apples and cinnamon. Continue cooking your oatmeal until egg is well cooked. Top your oatmeal with pecans or walnuts and raisins or sliced dates.

 

Looking for more healthy breakfast ideas or advice about healthy eating?

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