Have you ever heard the phrase: “if you win the morning, you win the day?” We’re big believers in starting the day off right – especially when it comes to gut health. So we figured it was about time we created a breakfast blog.
Remember: include fiber, fermented foods, polyphenols, protein, and plant-based fats to kick the day off right. Are you confused? Head over to our blog, “Gut-Boosting Breakfasts Part One: How-To,” for some helpful explanations. Remember: include fiber, fermented foods, polyphenols, protein, and plant-based fats to kick the day off right.
Ready for some recipes? If you’re a pancake, bacon, and sausage lover, no need to fear – we included a gut-healthy spin on the classic American breakfast below!
No matter what type of breakfast you’re into, you’ll find a recipe that you like (and that your gut likes) below.
3-Minute PB-Chocolate-Banana Oatmeal
Calling all the chocolate lovers: this one is for you.
Ingredients:
- One banana
- ½ cup oatmeal
- 2 tbsp cacao powder
- 3 tbsp nut butter of choice
- 2 tbsp chia seeds
- Optional: ½ scoop of chocolate protein powder
- ½ cup milk of choice
Directions:
- Mix your oatmeal, cacao, and chia seeds in a bowl.
- Add your milk of choice. Mix and put it into the microwave for 30 seconds.
- Add your banana and nut butter to the oatmeal. Mash the banana with a fork, mixing as you go.
- Add the final concoction to the microwave for another two minutes.
- Let it cool and enjoy! Pair it with yogurt or a glass of kombucha or kefir on the side.
Did we hit all the markers of a gut-healthy breakfast? Let’s double-check.
- Fiber: banana, oatmeal, nut butter, chia seeds
- Fermented food: the yogurt or kombucha on the side
- Polyphenols: banana, nut butter, chia seeds, cacao
- Protein: nut butter, chia seeds, protein powder
- Plant-based fat: nut butter, chia seeds
We got it! Onto the next recipe we go.
Gut-Healthy Spin on the Traditional American Breakfast
When we think of the classic American breakfast, we think of eggs, sausage, toast with butter, and a tall glass of orange juice. We can make the traditional American breakfast gut-healthy with just a few adjustments. Let’s take a look.
Ingredients:
- Our spin on eggs:
- 2-3 eggs
- 1 tbsp olive oil
- ½ avocado to top it
- Pinch of salt and pepper
- Our spin on toast:
- One slice of organic whole-grain bread
- One tbsp nut butter
- Our spin on sausage:
- 2-3 organic, antibiotic-free sausages
- One tbsp olive oil
- Our spin on orange juice:
- One glass of fruit-flavored kombucha or kefir
Directions
- Put one tbsp of olive oil into a pan, turn it on medium heat, and crack your eggs onto the heated oil.
- While the eggs are cooking, put one tbsp of olive oil into another pan. Turn it on medium heat. Add your sausages to the pan.
- While the eggs and sausages are cooking, put your slice of whole-grain bread in the toaster.
- Tend to your eggs and sausages and pour your fruit-flavored kombucha or kefir in a glass.
- While the toast, eggs, and sausages are finishing up, cut an avocado in half, scoop the innards out, and slice it. Add salt and pepper to it.
- When the eggs and sausages are ready, put them on a plate. Top your eggs with avocado, salt, and pepper.
- Top your toast with your nut butter of choice.
- Enjoy your meal!
Did we hit all the markers of a gut-healthy breakfast? Let’s double-check.
- Fiber: avocado, whole-grain toast, nut butter
- Fermented food: kombucha
- Polyphenols: avocado, nut butter
- Protein: nut butter, eggs, sausages
- Plant-based fat: nut butter, avocado
It’s never impossible to enjoy your favorite foods while supporting your gut health.
Triple-Layer Vanilla Pudding
This upcoming recipe has to be our favorite recipe here at IgY Nutrition. It’s light, decadent, and healthy, and it tastes more like dessert than breakfast! Let’s dive in.
Ingredients:
- Yogurt layers:
- 1 ½ cups yogurt of choice (low-sugar, plain, or vanilla)
- Can be plant-based
- 1 tbsp vanilla extract
- Optional: ½ scoop protein powder (vanilla or plain)
- 1 ½ cups yogurt of choice (low-sugar, plain, or vanilla)
- Chia seed pudding layers:
- 6 tbsp chia seeds
- 1 ½ cups milk of choice (low-sugar, plain, or vanilla)
- Can be plant-based
- 1 tbsp vanilla extract
- 1 tbsp stevia
- Fruit layer:
- Mixed berries (if strawberries, thinly sliced)
- Toppings:
- Shredded coconut
- Creamy almond butter
- Mixed nuts (unsalted)
- More berries
Directions:
- You will need:
- Three small bowls and one large bowl
- We recommend that the large bowl be glass or transparent so you can see each layer.
- Chia seed prep:
- Add your chia seeds and stevia to a small bowl and mix.
- Add the milk and vanilla extract and mix. Cover and leave in the fridge for at least two hours.
- Yogurt prep:
- While the chia seeds are soaking, mix your yogurt, vanilla extract, and protein powder (if you choose to use it) in a small bowl. Make sure the protein powder is thoroughly blended with the yogurt.
- Assembling:
- When the chia seeds are done soaking, mix well and set aside.
- Add one-third of the yogurt mixture to your large glass bowl, and spread it to cover the bottom of your bowl evenly.
- Next, add one-third of your chia seed mix evenly to top the yogurt.
- Then, add one-third of your mixed berries to top the chia seeds.
- Repeat this pattern until you have layered all of your yogurt, chia seeds, and berry mixes.
- Top with shredded coconuts, mixed nuts, and mixed berries. Drizzle with creamy almond butter.
- Enjoy!
Did we hit all the markers of a gut-healthy breakfast? Let’s double-check.
- Fiber: chia seeds, mixed berries, mixed nuts, coconut, almond butter
- Fermented food: yogurt
- Polyphenols: chia seeds, mixed berries, mixed nuts, coconut, almond butter
- Protein: almond butter, protein powder
- Plant-based fat: almond butter, coconut, chia seeds, mixed nuts
It looks like we hit all the marks of a healthy breakfast while satisfying our palettes.
Happy breakfast-ing! Which recipe is your favorite? Tag us in a photo of it on Instagram @igynutrition.
