Breakfast is the most important meal of the day, but let’s be real—most of us need some inspiration to reform our breakfast menu. Let me help you reboot your a.m. meal routine with real food breakfast bowls.
There is a breakfast revolution erupting in kitchens across America. Parents are clearing their pantry shelves of cereal in the shapes of star-studded Disney characters and cute animal mascots. Once the enchanting boxes of sugary puffed shapes showed up on the breakfast table scene in the 1970’s, any gallant efforts by parents to make breakfast a nutritious meal fell on deaf ears and tastebuds bewitched by sugar.
Until recently, a traditional homemade breakfast could not compete with what has become the quintessential American breakfast. As a cereal-consuming kid of the 80’s, the only milk I consumed was the stuff floating at the bottom of my “Butterfly gold-rimmed” Corell bowl, a magical Smurf blue liquid sugar-bomb.
Instead of consuming the trendy disposable cereal in single serving boxes for breakfast, mom and dad (and the kiddos, too) are mastering the art of preparing real food. Breakfast bowls filled with nutrient-dense foods are rapidly replacing cereal bowls in many households.
⇒5 Real Food Breakfast Bowls⇐
1: Reinventing the Country Breakfast (Bowl)
A country breakfast conjures up images of a farm table adorned with a red and white buffalo check tablecloth, a pitcher of saffron sunflowers, and an array of heirloom crockery. You can still get that down-home southern comfort with this bowlful of real food ingredients.
- 1 package of nitrate-free, sugar-free Apple Sausage Links
- 5-6 medium sweet potatoes
- 5 medium size apples (Gala, Golden Delicious or combination)
- 5 cups baby kale or chopped kale if using large leaf kale
- Coconut or Avocado oil
- PEEL and dice the sweet potatoes and place in a bowl with enough oil to lightly coat the potatoes. Toss to coat evenly. Spread potatoes on a parchment-lined baking sheet. Roast at 400 until potatoes are soft, approximately 15 minutes.
- MEANWHILE, melt 1 tablespoon of oil in a heavy skillet over medium heat. When the oil is melted, gently add the sausage and cook until the links brown, approximately 2 minutes for each link. Remove from heat.
- PEEL, core, and thinly slice the apples. Melt 1 Tablespoon of oil in the same skillet that you cooked the sausage and transfer the apples to the skillet. Cook until apples are soft. Add more oil if needed.
- IMMEDIATELY toss kale by handfuls in the same pan with the apples and pan steam the kale until dark green and tender.
- ADD sausage, sweet potatoes, apples, and kale to a bowl. Toss. Season with salt and pepper.
⇒Time-Saving Tips: Prepare the potatoes the night before or include sweet potatoes in your meal plan for dinner (make extra for breakfast).
2: Ultimate Super Food Bowl
Arugula is easy to grow if you are ready to get your garden mojo going. If the garden is not where you decompress and recharge, then, by all means, purchase your baby arugula at the farmer’s market or grocery store.
Eggs are one of the most versatile foods available. My youngest daughter combined her entrepreneurial spirit with her farm chores and created a booming egg business. In fact, there are many mornings that I negotiate with my red-headed chicken farmer to provide eggs for our family before she packs cartons for customers.
We try to practice eating foods that are in season; however, the availability of fresh produce year-round forces us to occasionally leave behind our locavore ways.
The Ultimate Super Food Bowl includes:
- fresh arugula with minced garlic (5 minutes)
- hard-boiled eggs, quartered
- roasted Yukon Gold potatoes
- Nitrite-free, (sugar-free bacon if Whole30-ing, crumbled
- Fresh or frozen pomegranate seeds
- Four avocado slices
(serving sizes vary depending upon the size of your tribe) There is freedom to add more of the ingredients that your family likes.
⇒ Time saver tip: broil your bacon, roast the potatoes, and boil your eggs the night before or on the weekend.
Morning Prep: It takes less than five minutes to saute the fresh arugula with minced garlic and peel and slice the avocado. Assemble the bowl with arugula on the bottom, followed by the roasted potatoes, bacon crumbles, pomegranate seeds, and avo slices.
3: Farmer’s Delight Bowl
I affectionately titled this breakfast bowl “farmer’s Delight” because the recipe contains two ingredients that we grow on our farm: Brussel sprouts and butternut squash. These two veggies make great leftovers so whenever I pair them with dinner, I cook extra for breakfast.
Farmer’s Delight Bowl Includes:
- Housemade sausage (when we are doing Whole30) or buy nitrate-free sausage
- Butternut squash, cubed and roasted with avo or coconut oil
- Shredded Brussel sprouts
- Toasted pecans
⇒Time Saver tip: roast butternut squash the night before or buy pre-cubed and purchase pre-shredded Brussel sprouts
I enjoy making homemade sausage in large batches then freeze the patties. Set a reminder on your phone to defrost sausage the night before making this recipe. In the morning, using a cast iron pan or skillet, cook the sausage for 7-9 minutes until no pink remains in the middle of the patty and the outside are crisp and brown.
Lower the heat on the burner, and add the Brussel sprouts to the sausage. Allow sprouts to cook until tender. Remove the sausage and sprouts from the pan. Add a teaspoon of avocado or coconut oil to the skillet and toss the pecans about 1 minute. Fill your bowl with all of this deliciousness and sprinkle with the toasted pecans.
4: Breakfast in a Nest
Shredding the potatoes adds diversity to this breakfast bowl. The potatoes serve as the crash pad for everything else you toss into the bowl.
Breakfast in a Nest Includes:
- Shredded Yukon Gold or Russet potatoes
- Nitrate-free bacon (sugar-free if whole30-ing)
- Fried Eggs (2 per person)
Cook your bacon according to the instructions on the package then set it aside to cool. For the hash browns, use a food processor with the shred blade. Shred 5-6 potatoes, the amount of potatoes varies according to the size of the potatoes and the number of servings you need. Add 1-2 tablespoons of fat to a skillet and add the shredded potatoes.
Spread the potatoes out evenly and brown the bottom. Then flip over to brown the other side. Add oil as needed. Remove hash browns from pan and line bowls with hashbrowns. In the same skillet, melt two teaspoons of fat and add 2 cups of spinach (or more). Wilt the spinach or cook until soft. Add to bowl.
Fry eggs in the now empty skillet, then place eggs on the spinach. Then, break the bacon into bite-sized pieces and add to the breakfast bowl. No leftovers allowed!
Breakfast is the meal most affected by the marketing strategies of industrial food companies coupled with our busy lifestyle. Inarguably, we all believe that breakfast is the most important meal of the day. Many of us either skip the first meal of the day altogether or consume some packaged breakfast food. With a little planning, you can revamp your breakfast habits. Something as simple and unoriginal as a breakfast bowl provides the health benefits of real food.
How are your breakfast habits?
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