What Nutritionists Are Eating for Breakfast
We (kind of) spent a morning with 6 all-around-health experts.
Rising and shining (and showering) is hard enough when you've spent the previous night fixating on spreadsheets (or downing vodka-tonics, or a combination of the two). But rising, shining and getting an adequate, nutritious breakfast? Some days, it seems downright impossible. Plus, the whole starting-your-day-off-on-a-good-note thing is a lot of pressure to put on one, often overlooked meal. But we can verify that a good one is legitimately a game changer. In tribute to those mornings when your Ezekiel-bread-and-almond-butter combination is getting a little stale (pun mostly unintended), we consulted a crew of our favorite health experts on how they do the damn thing.
Their go-to breakfasts & why they love them:
“A skin-beautifying smoothie, with papaya, bee pollen, my Beauti-fuel vegan protein powder, Sun Potion pine pollen, almond milk and ice. This smoothie is packed with foods that enhance the production of collagen and elastin and help bring radiance to the skin.
I also love two organic poached eggs over micro greens and avocado slices with lemon zest, chilli flakes and pink salt. This is my brain-boosting breakfast. The eggs are rich in choline, which is used to stimulate new brain cells. The avocado helps protect the neurons from free radical damage so you don’t feel like you have brain fog!” – Dana James
“I'm not a big egg person in the morning (unless we're going the eggs Benedict route!), but eggs are a great source of protein and slow-release energy. I make 2 Ingredient Banana Pancakes in the morning, at least once a week. It's my favorite breakfast because it keeps me going, especially if I've got a big day or I know I'll be having a late lunch, yet it's light enough to have alongside a smoothie with a portion of your veggies/fruits for the day!
I like to pair the pancakes with a vegetable-and-fruit-heavy smoothie, as it balances out all the slow energy release proteins and oils I incorporate into my breakfast. Spinach added to smoothies is a great way to get that kickstart you need in the morning. I like to use flax oil or coconut oil in my smoothies as well, as there's rarely another point in my day that I have a chance to get these great oils incorporated into a meal, and you can add them to almost any smoothie.” – Emily Van Raay
“Depending on the time of year, my breakfast switches up a little—my body craves different things based on the season. Right now, during the height of spring, my breakfast is typically half an avocado with Aleppo pepper, sea salt and olive oil along with some fresh fruit. Light, simple, fast and satisfying…the easiest, most energizing start to my day. If I’m eating after a workout and am particularly hungry, I’ll pop in one of Nourish’s turmeric tea eggs.” – Marissa Lippert
“Breakfast is pretty simple for me these days: two slices of gluten-free sourdough with ghee and sea salt. It’s delicious and warm and filling.” – Shira Lenchewski, M.S., RD, Celebrity Nutritionsit
“A Superfood Oatmeal Parfait Breakfast Bowl—the best way to set yourself up for feeling energy, balance and clarity throughout the day. I'm nursing my eight-month-old baby girl, Emma, therefore this breakfast is not only delicious and great for everyone, but it's especially beneficial for breastfeeding mamas. Oats and brewer's yeast are lactogenic foods that help you to keep your milk supply abundant and nutrient-rich. The rest of the superfood ingredients have a ton of vitamins, anti-inflammatory and brain-boosting healthy fats and blood-sugar-stabilizing protein.” — Nikki Ostrower
“First things first: coffee (times two). For breakfast, I’ll have a smoothie (I never follow a recipe—I just mix and match the produce I have on hand), overnight oats or healthy oatmeal pancakes.” – Alexandra Bonetti Perez
Why you need to get over the whole I-can't-eat-in-the-morning thing:
“Having a healthy and nourishing breakfast keeps your body and mind functioning at an optimal level all day, in addition to setting your standards high for clean, quality meals. When your first choice in the morning is a healthy one, you're more likely to keep that mentality throughout your day.
I am a big believer in investing some time into breakfast. We all have busy lives, and it can be tough to break the habit of scarfing down a banana on the way to work or skipping breakfast altogether! An extra 15 minutes in the morning to prepare yourself something easy will make a world of difference in your day. And in the long run, who knows what that extra 15 minutes of peace and nourishment in the morning could mean for your overall health?” – EVR
Easy hacks to ball out your standard ingredients:
“I take the time to select and spend a little extra on quality frozen ingredients for my morning smoothies. An extra dollar goes a long way in the quality of your fruits and veggies, even if they're frozen! Using frozen ingredients really cuts down on time and money, not to mention they'll keep in your freezer so you'll have reliable smoothie staples ready to go at all times.
I normally use spinach and blueberries as a base and throw in whatever superfood extras I have laying around. Good oils and fats like nut butters and flax oil are a great way to start your day and keep your energy levels consistent all day long! Not to mention the plethora of other beauty benefits that come from most plant-based oils like flax oil.” – EVR
“My 30 second go-to recipe for fancying up an avocado: 1/2 avocado + sprinkle of Aleppo pepper (I get mine from SOS Chefs, one of NYC’s best-kept secrets) + a squeeze of lime + a splash of olive oil + a pinch of maldon salt (throw on some fresh mint, cilantro or basil if you’ve got it lying around).” – ML
Why you shouldn't feel guilty about slacking occasionally:
“I used to be big on making breakfast, but it’s just not realistic for me right now, so I stick to my sourdough and enjoy the #$%& out of it!” – SL
— the —
2 Ingredient Banana Pancakes
— Ingredients —
1 large banana
2 cage-free organic eggs
(That's it, really.)
one >> Mash the banana and whisk together in a bowl with the eggs.
two >> Heat a griddle over medium heat. Melt a little butter if not nonstick, although these guys do pretty well on their own even in a non-nonstick pan.
three >> Cook for about 1 minute on each side, or until the edges look brown when you lift them with a spatula.
four >> This should make 3-4 small pancakes, enough for a short stack for one! I like to add plenty of cinnamon on top and a little maple syrup.
five >> When I have a few extra minutes, I'll make a simple compote while I'm cooking the pancakes. Take any berries you have laying around, fresh or frozen, and throw them into a small pot or pan. Squeeze the juice of one lemon or orange over the berries, replacing the added sugar needed to reduce the compote. Add 1/4 parts water, and simmer over medium heat for about 8 minutes or until the mixture coats a spoon. Pour over banana pancakes, and thank yourself for waking up 10 minutes earlier to enjoy this delicious breakfast!
Spinach Blueberry Nut Smoothie
— Ingredients —
1/2 cup frozen spinach
1/2 cup frozen blueberries
1/2 cup almond (or soy) milk
1 tbsp flax oil
1 tbsp peanut butter
2 tbsp chia seeds
1 tsp honey
1/2 cup cold water
one >> Blend, and enjoy!
As told to The Coveteur by Emily Van Raay
Superfood Oatmeal Parfait Breakfast Bowl
— Ingredients —
1/2 cup dry rolled oats
1 cup of water
1 tbs goji berries
3 sliced strawberries
1/4 cup blueberries
1 tbs pine nuts
1/2 tsp chia seeds
1 tsp coconut oil
1 tsp brewer's yeast
one >> Bring the water to a rolling boil, then add the oats and goji berries.
two >> Turn the stove to medium-low heat.
three >> Stir occasionally until all the water is absorbed.
four >> Place the oats in a bowl and add the rest of the ingredients.
As told to The Coveteur by Nikki Ostrower
Mighty Oat Pancakes
— Ingredients —
1 banana, sliced
2 ripe bananas, mashed
½ cup unsweetened almond milk
2 tsp chia seeds
1 tsp cinnamon
½ cup oat flour (or ½ cup old-fashioned oatmeal blended or processed into flour)
coconut oil spray
one >> Purée oatmeal into oat flour.
two >> Combine mashed bananas, eggs and almond milk.
three >> Whisk in chia seeds and let sit for 3 minutes.
four >> Mix in cinnamon and oat flour.
five >> Heat a nonstick pan to medium, spray the pan with coconut oil and add 1/3 cup batter.
six >> Cook for 2 minutes on one side; during these two minutes, add 3 golden berries and 3 banana slices to each pancake. Flip and cook for an additional two minutes.
As told to The Coveteur for Alexandra Bonetti Perez