Kelsey is back with another great set of summer breakfast ideas today! Let's be honest, a hot bowl of oats sounds super appealing in the cold winter months, but not so much on an 80-degree summer morning. Check out these 4 easy breakfast ideas that won't heat up your house and won't leave your stomach grumbling an hour later. The key to a filling breakfast is to make sure you aren't eating only simple carbohydrates - adding in some protein and/or fat is the key to keeping you full for at least a few hours.
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"PB&J" Yogurt Parfait
If you use plain Greek Yogurt or flavored Icelandic Skyr (like Siggi's brand) you will get a higher protein punch with less sugar. Skyr has become a popular product in the last couple of years and can be found at all major grocery stores. It is very rich and satisfying and a little more tart and creamy than regular yogurt.
To Make: Simply mix 1-2 tablespoons of your favorite nut butter in with the yogurt and top with berries! If you want a little crunch slivered almonds go great on top too!
Overnight oats
Overnight oats are great for a variety of reasons: 1) They are literally waiting for you in the fridge when you wake up in the morning 2) They are cold and thus more appealing in the warm weather 3) Oats soaked overnight tend to be a little easier on digestion. The possibilities are really endless when it comes to overnight oats and as long as you follow an approximate 1:1 ratio of oats to milk, you can really mix in whatever toppings you want! It's also important that you use old fashioned oats instead of quick oats with this recipe, as the latter will become to mushy. Costco is a great place to get good deals on pure maple syrup and chia seeds, if you have a membership. You can actually prep several of these jars at one time so they are ready for you throughout the week. They also make a great grab and go breakfast if you are running late in the morning.
Optional sweeteners: Pure maple syrup, honey, date nectar, or stevia. You also can omit the sweetener all together to keep the sugar lower.
Optional add-ins: Fruit of any type, nut butters, canned pumpkin + pumpkin spice, cinnamon, nutmeg, chia seed, flaxseed, sprinkle of sea salt, chocolate chips, protein powder, etc.
To Make:
Pour 1/2 cup of your milk of choice into a mason jar (or other container). If desired, stir in between 1 teaspoon and 1 tablespoon of your sweetener of choice (it really depends how sweet you want it-start slow because you can always add more in the morning). Add about 2 tablespoons of peanut butter, 1-2 tablespoons of chia seeds, 1/8 teaspoon of cinnamon, and 1/2 cup of uncooked old fashioned oats to the jar and mix well to combine. None of this has to be exact. Cover the mason jar with a lid and refrigerate overnight. Enjoy cold in the morning. Add fresh fruit on top or another crunchy topping if desired.
Fruit & Yogurt Topped Whole Grain Toaster Waffles
Everyone loves toaster waffles, but toasting them up with only a little bit of butter and syrup is sure to leave you hungry an hour later. Try adding some nutrient-dense toppings to your waffles to keep you satisfied through lunch. If cold yogurt on your waffle doesn't sound appealing, you could always use peanut butter or almond butter instead, or even fry or scramble a couple of eggs to put on top and eat the fruit on the side. Just like the tip in #1 above, try using Greek Yogurt or Skyr so you get more protein (and thus more satiety).
To Make:
Toast waffles to desired doneness. Spread yogurt on top. Top with slices of desired fruit (nectarine pictured here). Sprinkle with cinnamon if desired for a little extra flavor. Enjoy.
Cherry Banana Chocolate Smoothie
If you are a smoothie person and like the flavors cherry and chocolate, give this combo a try! Not pictured here (optional flax or chia seed and protein powder).
To Make:
Blend 8-10 oz of your milk of choice with around 1/2 cup of frozen pitted cherries, 1/2 of a frozen banana, 2 tablespoons of almond butter, 1-2 tablespoons of cocoa powder (depending how much chocolate flavor you want), and a large handful of spinach. There is always the option to add in protein powder or other nutrition packed seeds like flax, chia, or hemp as well. You could use more or less fruit if desired to alter the flavor profile to your liking. Keeping the portions of fruit in check (and adding in healthy fats and protein to your smoothie) helps keep blood sugar in better balance with means better mood and more satiety for most people.
Kelsey Stricklen, MS RD CLT is a Registered Dietitian who specializes in women's health and food sensitivities. She runs a primarily virtual private nutrition practice out of Grand Rapids, Michigan called Nutrition in the Mitten. You can check out her services and blog here. Or find her on Instagram here.
