Is Your Breakfast as Healthy As This One?

Your first meal of the day – or ‘breakfast’ – provides a great opportunity to make good, nutritious food choices right from the beginning of each day. When you make good decisions with your first meal it prompts you to make healthy choices for the rest of the day.

Unfortunately, the standard American diet has influenced society into choosing cereals, donuts, toast, or overly salted breakfast sandwiches – to name a few – for our unhealthy breakfast choices. Most of these options (if not all) are sugary, glutenous, and most probably, downright bad for you. Especially as the first meal of your day.

So what are your alternatives for a good, hearty, but healthy breakfast option?

Don’t fret, my friends. There is an answer. I’ve collaborated with Kristen from Navigating The Allergic Life to cover a breakfast meal that follows both her Low-FODMAP diet and other allergy concerns – as well as my gluten-free and low sugar diet. Navigating two very different diets and coming up with a mutual recipe was a challenge, but one I’ve learned so much from. I’ve learned to consider other dietary needs in addition to learning so much about the Low-FODMAP diet, which I was previously unfamiliar with. So if you’re interested in a different take on this recipe head over to her blog post and find out more.

Now, being from the UK, porridge (or as America’s like to say, oatmeal) is a standard British breakfast. It may not be an everyday choice, but you can find it in everyone’s cupboard, and it’s often a consideration.

I have to admit – even in the UK, we add tons of sweet jam or Golden Syrup that ends up canceling out any nutritional benefits you receive from the oats. The solution?

In this recipe, we’re proposing an alternative to all this sugary breakfast garbage to maintain the nutritious benefits of oats while maximizing the health benefits of breakfast found in other great additions. Oh, and it also makes the porridge *cough* oatmeal taste good. 🙂

Healthy Breakfast Recipe


Simple enough, right? Now let’s break down each of these ingredients and talk about the benefits of adding these to your breakfast.


Oats are a fantastic grain with a balance of macronutrients. Additionally, oats have high fiber content and plenty of vitamins and minerals. There is even a bit of protein in it, too. Oats are a slow-releasing carb – so you are more likely to stay full for longer.

As I’ve mentioned in a previous post, gluten is a concern for anyone with an autoimmune disease, so always ensure you buy gluten-free oats as they may be cross-contaminated with other gluten products.


Coconut milk

Coconut milk a great source of good fat. This type of good fat will keep hunger pains at bay (like the oats mentioned above) longer compared to having a high carb-only breakfast.

Lauric acid is one fatty acid found in coconut milk. Lauric acid is antimicrobial and anti-inflammatory and strongly linked with a healthy immune system. Coconut milk is also known to cause apoptosis, which is especially important when fighting off cancerous cells.


Many people know that Cinnamon is beneficial for you, and it also tastes great! Did you know, cinnamon is a great natural anti-inflammatory? And, as seen in my previous post – “Is inflammation Good or Bad for you?”, anyone fighting a chronic illness could benefit from a dose of Cinnamon.

Pro tip: Yes, cinnamon is great. But as with most things, too much is potentially toxic and harmful for you. Just keep your consumption to less than a teaspoon a day.


I could talk about blueberries for days. There is so much goodness found in these little guys. Not only do blueberries taste great (I could be biased) but they’re great for your body! What do I mean by that? Well, 1 cup of blueberries account for: 4 grams of fiber, 24% RDI* of Vitamin C, 36% RDI* of Vitamin K, and 25% RDI* of Manganese.

They are also full of antioxidants which help fight free radicals that cause oxidative stress in your body. With one of the highest known antioxidant levels in all fruits, they are a great choice to throw into your daily meals.

*RDI – Recommended Daily Intake


Sunflower Seeds

Sunflower seeds are a great source of protein and minerals and help to form a great balance in this recipe. Often when we are fasting, like when we’ve been asleep overnight, our vital minerals run low.

By having just a couple of tablespoons of sunflower seeds, we can replace essential minerals like magnesium, selenium, zinc, and copper which are all related to a healthy immune system. Now, by pairing the protein profile of these sunflowers seeds with the protein we have in oats, this creates a powerful combination for your first meal of the day.

Maple Syrup

We all know Maple syrup tastes excellent. And yes, that makes a pretty strong case for including it in a breakfast recipe. But did you know that maple syrup also contains essential minerals?  

It is packed with zinc, magnesium, calcium, and potassium. Having this combination of minerals in the morning is a great way to bring your body back into balance after a night’s sleep. Maple syrup is also great when you are following a low fructose diet, which you can learn more about over at Navigating The Allergic Life.  



Have we convinced you to change up your breakfast routine and start eating this healthy, awesome oatmeal/porridge dish? Even if you eat it a few times a week – that’s a great start!

Oats are often my go-to when I want a hearty, healthy breakfast I can feel good about. Hopefully, this post has encouraged you to consider it too! Feel free to throw in some extra healthy options! I sometimes go for cocoa, carob, or even Maca powder, because all have been shown to have significant benefits on the body.

Now it’s over to you! How would you change this recipe? I’m always looking for new great ideas.

**If you want to know more about navigating allergies in today’s world or about the Low-FODMAP, I highly recommend to check out what Kristen has to say on her page.



Nick helps aspiring runners learn how to take a healthful approach to their training and races so they don’t crash and burn before they achieve their goals.

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