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Energizing Breakfast Foods

A delicious and filling breakfast can help set the tone for the day. Be sure you’re filling up on foods that will fuel you for the rest of the day. Here are some great nutritious and energizing breakfast foods.

  • Avocado
    There’s a reason avocado toast is a popular breakfast food. Loaded with heart healthy fats, B vitamins, and fiber, avocados take longer to digest, and thus, help sustain your energy throughout the day. Next time, top your avocado toast with an egg for more nutritional benefits.
  • Bananas
    Not only are they an easy option for those busy mornings, bananas offer a unique mix of antioxidants, carbohydrates, and potassium that give you an energy boost. Next time you want to reach for an energy drink, try a banana instead.
  • Breakfast Smoothie
    You can craft these to your liking and prepare them ahead of time, making them a healthy and smart option. Fruits and vegetables contains excellent nutrients that will provide you with energy through the day, and adding a source of protein will help to keep you full.
  • Eggs
    This classic and versatile breakfast food is nutrient-rich and a great source of protein. Aside from keeping you full and stabilizing your energy levels, eggs contain choline, which plays a role muscle control, and B vitamins, which convert food into energy.
  • Fresh Fruit
    Why not start your day with nature’s candy? Get your sweet tooth fix without the crash with fresh fruits. Fresh fruits contain powerful antioxidants along with fiber, which helps to keep your blood sugar levels steady.
  • Greek Yogurt
    Greek yogurt is a great source of lean protein (almost two times more than traditional yogurt), fat, and carbohydrates. The protein and fiber combination helps to delay digestion of the meal and avoid the spike and crash in blood sugar.
  • Herbal Tea
    If you can, try swapping your coffee for herbal tea. Since they have less caffeine and are water based, teas are more hydrating and contain phytochemicals and antioxidants that help protect you from free radicals.
  • Lean Meat
    Lean meats provide protein, and the amino acids in proteins help keep you alert throughout the day. Try lean meats like ham, turkey, or smoked salmon.
  • Non-Dairy Milk
    For those with dietary restrictions, non-dairy milk helps to provide vitamins and a lean source of protein sans cholesterol. Also, seek fortified versions as they will have more energy supporting nutrients than others.
  • Peanut Butter
    You may reserve peanut and other nut butters for your snacks later in the day, but adding it to breakfast can give you an extra boost. Remember, the protein and fat (and fiber when possible) combination is key to preventing highs, lows, and crashes, and will help to curb your appetite.
  • Steel-Cut Oatmeal
    Opt for steel-cut oatmeal versus the processed instant oatmeal. Your body has to work harder to break down the steel-cut oats, leaving you with more sustained energy. Also, the soluble fiber in oats helps to slow the digestion of simple carbohydrates, eliminating the spike and crash of blood sugar levels.
  • Whole Grain Bread
    Ditch the white bread – whole grain bread offers more fiber and good fats to keep you fuller longer. Whole grain bread is also fortified with B vitamins, which help with energy production in the body.

What’s your go-to breakfast when you need a little boost in the morning? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Join the Brick Your Neighborhood Deli for breakfast or lunch six days a week! Breakfast is served until 10:30am and we are open weekdays 7:00am-4:00pm and Saturdays 8:00am-4:30pm.

Build A Better Sandwich: Breakfast Edition

As the most important meal of the day, breakfast should be filled with foods that will fuel your morning rather than weigh you down. When it comes to breakfast sandwiches, there’s a thin line between healthy and indulgent. Here are some smart swaps to help you build a better breakfast sandwich. You may begin by choosing one ingredient from each category, or be creative with your combinations. But remember – everything in moderation.

Better Than Bread

  • Whole Wheat Tortilla (Great source of fiber)
    Note: Scan the ingredients list and avoid anything containing white flour, partially hydrogenated oils or added sugars. The increased fiber from whole wheat, sprouted whole grain and brown rice tortillas will leave you feeling full.
  • Portobello Mushroom (Rich in copper, B vitamins, potassium; gluten-free)
  • Whole Wheat English Muffin (Contains fiber, thiamin, manganese, and selenium)
  • Organic Corn Tortilla (Source of folate, niacin, vitamin A, fiber; gluten-free)
  • Swiss Chard (Full of vitamins K, A, C, magnesium; gluten-free)

Lean Protein
Aim for 3-4 ounces of lean protein per sandwich. Choose high-quality proteins (organic, cage-free, omega-3 eggs and poultry; uncured, pasture-raised bacon), and only bean- or lentil-based patties with whole ingredients.

  • Organic Eggs (Good source of protein, vitamins A, D & E, folate, iron, zinc, choline)
  • Uncured/Organic, Free-Range Turkey Sausage (Filled with protein, niacin, selenium)
  • Organic Tofu (Rich in calcium, manganese, copper, selenium, protein)
  • Low-Sodium Black Bean Burger (Enjoy fiber, folate, copper, manganese)
  • Uncured/Organic Pasture-Raised Bacon (Contains protein, thiamin, vitamin B6, phosphorus, niacin)

Fresh Ingredients
Dress up your sandwich with various veggies – the more colorful the better. More color means more phytonutrients, which help protect cells and decrease inflammation.

  • Avocado (Packed with 20+ vitamins and minerals, fiber, heart-healthy fat)
  • Fresh or  Sundried Tomatoes (Full of vitamin C & L, potassium, manganese)
  • Mushrooms (Rich in B vitamins, vitamin D)
  • Sautéed Onions (Excellent source of biotin, manganese, vitamins B6 & C)
  • Red or Green Bell Peppers (Contains vitamins C, B1, B2 & B6, folate)

Tasteful Toppings

  • Healthy does not mean bland. Try these toppings to add another layer of flavor, but be sure to read labels to avoid added sugars.
  • Organic, Grass-Fed Cheddar Cheese  (Provides phosphorus, calcium, protein, vitamin B12)
  • Basil Pesto (Filled with vitamin K, manganese, copper, heart-healthy olive oil)
  • Red Salsa  (Great source of vitamins A & C, iron)
  • Hot Sauce (Get a good amount of vitamins E, A & K, copper)
  • Cilantro (Rich in vitamins K, C & A, choline)

In a time crunch? Pack baked or scrambled eggs in a whole wheat tortilla or English muffin, wrap it with plastic wrap and a freezer bag, and then freeze it. When you’re ready, reheat it in the microwave, add your toppings, and voila! Or if you’re going grain-free, freeze individually baked eggs and reheat as needed. And do your part in cutting down food waste by making use of leftovers and incorporating them into your breakfast sandwich.

Have your own healthy breakfast sandwich tips? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Join us for breakfast six days a week! Our breakfast items are available Monday through Saturday until 10:30am. Explore our breakfast menu here.

Choosing Healthy Options For Breakfast

Starting your day with a healthy breakfast can help sustain your energy throughout the day. If you are headed to a local restaurant or diner, choosing a healthy breakfast may seem like a bit of a challenge. Beyond the tempting pancakes and waffles, you can find a healthy breakfast on the restaurant menu. Here are some smart breakfast options.

  • Eggs

Get a healthy dose of protein when you opt for eggs. You can choose boiled eggs, or try poached eggs, and season them with salt, pepper, or a dash of hot sauce. If you are concerned about cholesterol, try an egg white omelet and ask them to go light on the butter or use cooking spray.

  • Fruit

Most restaurants offer fresh fruit. You can order it as a side or have a fruit salad as a main dish. You may even be able to have it served with yogurt, just ask.

  • Bread

Skip the white bread and opt for whole wheat bread. Ask for butter and jam on the side and be mindful of your portions.

  • Beverages

It’s always smart to hydrate with water. If you can, swap your coffee for herbal tea (try earl grey tea with lemon). If you need your coffee, drink it black or try skim milk, and avoid sugars and artificial sweeteners.

  • Dairy Products

While these are excellent sources of calcium, they can also be loaded with fat. When choosing dairy products, try skim milk and instead of butter, swap in low-fat or nonfat yogurt.

Remember to choose breakfast foods that will energize you rather than weigh you down. A lean protein is key, along with color, in the form of fruits or vegetables.

How do you start your day? Share your favorite breakfast foods and recipes with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

In case you missed it, we now serve breakfast! Join us for breakfast Monday-Saturday (available until 10:30am) – check out our breakfast menu here.

Healthy & Filling Breakfast Food

What you eat for breakfast can really set the tone for your day. It’s best to start with a healthy, hearty breakfast to give you energy and avoid any mid-morning hunger pains. A meal high in protein, fiber, and healthy fats will help sustain you until lunch time. Not sure what to have for breakfast? Here are some smart and filling breakfast options.

With a whopping 8 grams of protein and 5 grams of fiber per cup, quinoa is loaded with what you need to keep you full longer. Added bonus: whether you prefer a sweet or savory breakfast, quinoa is versatile so you can prepare it to your liking.

Loaded Oatmeal
Oatmeal is a popular breakfast choice and can be high in fiber depending on the type you eat. However, many people report feeling hungry shortly after eating oatmeal. The solution: add your favorite healthy ingredients such as peanut butter or nuts and seeds. You can up your nutrient intake and feel satisfied all morning.

Avocado Toast
Avocado is full of good fat, as well as about 10 grams of fiber (per 5-ounce avocado). So long as you are using a healthy piece of bread and healthy toppings, you should be good until lunchtime.

Of course, eggs made the list. As the most identifiable breakfast food, they’re high in protein (6 grams) and good fat (over half of its 5 grams of fat is good fat). Poached, fried, sunny side up or scrambled – prepare them how you like.

Nut Butters
Another food that’s high in good fat and protein are nut butters. Opt for the all-natural kinds, without added sugar. Top off your toast, use them in pancakes, or add them to your breakfast smoothies.

Chia Seeds
Did you know two tablespoons of chia seeds contains 4 grams of protein, 12 grams carbohydrates, and 11 grams of fiber? Soak the seeds in water or milk overnight, allowing them time to bulk up, and wake up to a delicious chia seed pudding. Add your favorite healthy toppings and you’ve got yourself a filling breakfast.

Fresh Fruit
Why not get your serving of fruit done with in the morning? Try citrus fruits, pears, apples, or bananas. Not only do fruits provide fiber, but they also contain pectin, which expands when it absorbs water, helping you to feel full. But choose actual fruit, not fruit juices as they are often loaded with excess sugar that could lead to a midmorning energy crash.

What are your favorite breakfast foods? Share with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

Did you know we serve breakfast Monday-Saturday until 10:30am? If you haven’t already, check out our breakfast menu and start your day at the Brick Your Neighborhood Deli!