Healthy breakfast tips like these made a huge difference in managing my Fibromyalgia. I was shocked to find out what a huge difference the food I ate made to my FM flareups. Here are my healthy breakfast tips to get the day off to a great start!
My healthy breakfast go to’s:
Since I took the Med Missionary Program in 2022, I have been eating the same rotation of foods for breakfast. They are super healthy and quite filling. The smoothie options are the staple that I have every day, and the other items rotate every three days. There is also an Amaranth option, but I haven’t been able to get the Amaranth seeds in Canada for awhile now, so that has been dropped from the rotation. I will include that recipe as well below, just so you can have another option.
The thing I really like about the Med Missionary recipes, is that they are gluten and dairy free. Those are the two things that set off my FM the most. When I let my diet slide for a few days, the FM pain will return. I have made alterations to the original Med Missionary recipes, as there are things in them that I can’t have. The recipes below are my version of the recipes. If you are interested in the original recipes, I highly recommend buying their cook book The Autoimmune Plant Based Cookbook.
Breakfast Sunflower Power Smoothie
Ingredients
- 2 TBS dry sunflower seeds (soak dry seeds for at least 12 hours, and rinse. They are even better if they have sprouted)
- 1 TBS chia seeds
- 1/2 cup of berries
- 1 Granny Smith apple.
- 1 TBS of Carob powder or chips.
- 3/4 cup of water.
Directions
- Blend all ingredients and serve
- It’s important to soak the seeds to remove the lecithins that can cause irritation. Once soaked they will no longer cause inflammation in the body.
- If you are allergic or sensitive to any of the ingredients, don’t include them.
Breakfast Pumpkin Seed Power Smoothie
Ingredients
- 2 TBS dry pumpkin seeds (soak dry seeds for at least 12 hours, and rinse. They are even better if they have sprouted)
- 1 TBS chia seeds
- 1/2 cup of berries
- 1 Granny Smith apple.
- 1 TBS of Carob powder or chips.
- 3/4 cup of water.
Directions
- Blend and serve.
Notes
- Your smoothly will change colour depending on what berries or fruits you want to include, and how long you blend them. Therefore, they may not resemble the smoothies in the pictures.
- It’s important to soak the seeds to remove the lecithins that can cause irritation. Once soaked they will no longer cause inflammation in the body.
- If you are allergic or sensitive to any of the ingredients, don’t include them.
Cooked Amaranth, or Buckwheat, or Quinoa Cereal
Ingredients
- 1 cup dry Amaranth, or Buckwheat, or Quinoa seeds (soak at least 12 hours, then rinse) (Use only one type of seeds per batch)
- 2 cups water
- 1/2 teaspoon unrefined salt. (Celtic or Himalayan salt)
- 1/2 cup milk of your choice. (I use almond milk)
- 1/2 tsp of honey (or natural maple syrup).
- 1 1/2 cups of berries.
- 1/4 tsp of cardamom (optional)
- 1/4 tsp of coriander (optional)
- 14 tsp of cinnamon (optional)
Directions
- In a saucepan, bring amaranth, salt, and water to a boil.
- Cover and simmer on low for 30 minutes, until water is fully absorbed. Stir often as it can easily burn.
- Serve with a plant-based milk and sweeten with honey.
- Garnish with fresh berries, coriander, cinnamon, and cardamom. (optional)
Notes
- This recipe actually gives you the option of three different breakfasts. They all use the same instructions and toppings, so I left them as one recipe.
- It’s important to soak the seeds to remove the lecithins that can cause irritation. Once soaked they will no longer cause inflammation in the body.
- If there is only one person eating these for breakfast, you can rotate them so you are only eating each grain every 3 days. In the fridge they last more then 10 days, so it’s completely safe, to do so.
- Once you’ve made each of them, you are set for more then a week. All you need to do it reheat them in a sauce pan on the stove with enough milk for the consistency you like.
- If you are allergic or sensitive to any of the ingredients, don’t include them.
Chia Seed Pudding
Ingredients
- 1/2 cup of Chia seeds.
- 2 cups of milk of your choice. (I use almond)
- 1/2 tsp of vanilla
- 1 TBS of natural maple syrup
- 1/2 cup of berries.
Directions
- In a glass dish pour Chia seeds, milk, vanilla and maple syrup. Mix with a whisk to combine the ingredients.
- Secure a lid on the glass dish, and place in the refrigerator for 12 hours. I tend to prepare it the night before, or as soon as I finish the current container.
- Whisk again before dishing into bowls to remove lumps.
- If you want a smoother texture, you can add more milk or blend them.
- Garnish with berries.
Notes
- You can use liquid honey if you don’t have access to maple syrup. I find that regular honey doesn’t soften well with the cold milk, so I use maple syrup. If you are blending it, before you let it set the type of honey you use won’t matter.
- If you are allergic or sensitive to any of the ingredients, don’t include them.
In Conclusion:
I hope you try out these healthy and super easy to make breakfast options. By rotating them through out the week, you’ll never get bored! I also love them because I never have to wonder what I’m having for breakfast. As soon as I finish one batch of them, I start soaking the seeds for the next batch. That way, my mornings are fairly straightforward, as I don’t have to struggle with ideas of what to make. Let me know what you thought of them once you give them a try!
As a natural encourager, I live to help others!!! One-on-one coaching is a great way to start building your confidence, and improve your health! I help people with Fibromyalgia and chronic illness manage their symptoms with ease, so they never feel held back again! Click here for an application form and I would be happy to help you in your journey. You can also contact me at andrea@nopainallgain.ca or check out my website: www.nopainallgain.ca
