When starting to eat an alkaline diet, one of the first—and biggest—hurdles faced by most people is the seeming lack of alkaline breakfast foods. Looking through the list of alkaline-forming foods for breakfast choices can leave you scratching your head and wondering what to eat. Alkaline diet foods don’t include coffee, orange juice, breads, jam, cereals, milk, bacon, eggs, sausage, or much of anything traditionally belonging on a breakfast menu.
The typical American breakfast is made up almost entirely of acid-producing foods, which means the first meal of the day can easily be the most health-damaging one. By following some of the alkaline diet suggestions in this article, you will see how easy it is to start the day with foods that will contribute to your health and boost your energy.
How Important Is Breakfast, Anyway?
If you already have an acidic body, then 7-10 hours of sleeping and fasting will make your body even more acidic. You also become dehydrated when sleeping, which keeps toxins in your system. When you awaken in the morning, your body is urgently needing nutrients and hydration to get your metabolism going.
A large body of research points to a positive correlation between eating a balanced breakfast and overall health status. On the other hand, skipping breakfast regularly has been linked to fatigue, excess weight, lower academic performance, and accelerated aging.
The majority of people in our Western culture do one of two things in the morning: they either (1) skip breakfast, or (2) eat an acid-forming breakfast of foods like coffee, toast, pastries, cereal, milk, sausages, etc. Many typical breakfast foods are sugar-laden as well as acid-forming, so whether you decide to skip breakfast or eat an acidic one, your blood sugar and energy levels for the morning will be a roller-coaster ride that leaves you with a mid-morning energy slump.
If you have experienced these mid-morning “crashes,” you will be glad to learn that there are many great alkaline choices for breakfast that will keep you feeling energized and alert all morning.
Tips for Keeping Breakfast Healthy
- Keep your final goal in mind. Imagine how much more you might accomplish if you woke up each day with more energy and less inflammation. Think about how much more enjoyable your mornings will be without sugar “spikes” and “crashes,” or acid reflux.
- Stick to the 75%/25% rule. The “75% alkaline -25% acid” rule applies for breakfast menus just the same as it does for lunch and dinner. That means 75% of your breakfast should consist of alkaline-forming foods. You’ll probably want to use up your 25% of acid-forming foods with either mildly-acidic fruits, or protein such as eggs.
- Don’t try to be perfect. Do the best you can to keep it alkaline, but modify recipes if you need to and eat foods that you enjoy!
- Plan ahead. Shop for the entire week’s breakfast ingredients so you’ll have them on hand. Check every evening to see if any food prep is needed that night to keep breakfast on schedule the next morning.
Swap Out Acid Foods for Alkaline
If you find yourself waving a tearful goodbye to those acid-forming breakfast “treats,” you’ll soon develop a new and stronger friendship with their alkaline replacements.
Key research studies have shown measurable health benefits in adults who consumed more alkaline-producing foods or took alkaline supplements. A 2008 study of older adults found a link between an alkaline diet and greater muscle mass (Source), while a 2001 study showed that an alkaline supplement improved symptoms of lower back pain. (Source)
Below is a handy chart showing common acid-forming breakfast foods in the left column, with their suggested alkaline replacements on the right.
Some other great alkaline breakfast foods to consider adding to your menus are: baby spinach or other greens, tomatoes, avocados, asparagus, chia seeds and flax seeds.
Five Easy Alkaline Breakfast Menus
To get you started, here are five simple and delicious alkaline breakfast menus and recipes for you to try. All of them can be accompanied by a hot non-caffeinated drink such as herbal tea.
1. Energizing Green Smoothie
Place the following ingredients in a blender:
- 1/2 avocado, peeled
- Approx. 1 cup baby spinach or kale
- 1/3 English cucumber, chopped
- 1/2 lemon, peeled and seeds removed
- 1 tart apple, such as Granny Smith or Honeycrisp
- 2 tablespoons ground flax seeds
- 1 cup chilled coconut water
- A few drops of liquid stevia (if desired)
Blend well, pour, and enjoy!
2. Scrambled Eggs with Spinach and Mushrooms
Melt 2 teaspoons coconut oil in pan on medium-low heat. Place mushroom slices and baby spinach leaves in the melted oil. Whisk 1 or 2 eggs with 1-2 teaspoons water and scramble them in the pan with the mushrooms and spinach. Add sea salt and pepper to taste. Serve with a sliced tomato on the side.
3. Coconut Chia Cream Parfait
(Make the night before for best results)
- 1 cup organic coconut milk
- 1 date
- ¼ cup chia seeds
- ½ teaspoon vanilla extract
- 1 tablespoon ground flax seeds or flax meal
- 1 teaspoon sesame seeds.
- 1 cup plain coconut yogurt
- Blend together the coconut milk and date until well blended.
- Combine the sweetened coconut milk in a large bowl with the chia seeds, vanilla, ground flax and sesame seeds.
- Refrigerate the bowl of chia mix at least 30 minutes or overnight.
- To serve, fill a small glass or parfait cup with a layer of coconut yogurt, followed by the chia mix, then another thin layer of the coconut yogurt. Add your choice of toppings such as fresh fruit.
4. Avocado and Cucumber on Toast
Spread a slice of toasted 7-grain sprouted bread with a little coconut oil, then top with avocado slices (or mashed avocado), cucumber slices, and alfalfa sprouts. Squeeze a few drops of lemon juice over all, and salt and pepper to taste. Serve with ½ grapefruit.
5. Chai-Spice Quinoa Bowl
- 1 cup organic dry quinoa
- 2 cups filtered or alkaline water
- ½ teaspoon cinnamon
- 1½ teaspoons ground ginger
- ½ teaspoon ground nutmeg
- ½ cup coconut cream or coconut milk
- ½ teaspoon vanilla extract
- Grated lemon zest from ½ lemon
- 1-2 tablespoons nuts (almonds, brazil nuts, cashews, etc.)
- 1 tablespoon coconut oil
Optional: coconut yogurt, chopped apple
- Prepare quinoa with water in a saucepan, according to package instructions. Simmer, covered, until all the water is evaporated.
- Drain any remaining water from the quinoa. Leaving quinoa in the saucepan, stir in the cinnamon, ginger, nutmeg, coconut cream/milk, and vanilla.
- Warm up the mixture and serve in a big bowl, topped with lemon zest, extra cinnamon, and nuts.
- Serve with a heaping spoonful of coconut yogurt, or stir in some chopped apple pieces, if desired.
Kick-Start Your Mornings
Try any or all of the breakfast recipes above and then repeat your favorites as often as you like. Your goal is to stop draining the mineral reserves of your body with acid-forming foods, and start replenishing those mineral reserves with alkaline-forming foods. Now that you have some clearer ideas of what to eat, alkaline diet breakfasts can become a welcome and energizing routine.
Do you have any favorite alkaline diet breakfast ideas or recipes to share? We’d love to hear about them in the comments below.
Sources for this article include:
DISCLAIMER: Nothing on this site or blog is intended to provide medical advice, diagnosis or treatment.