Wake Up and Eat! Alkaline Diet Breakfast Ideas

Alarm clockWhen 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

  • Breakfast with veggiesKeep 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.Breakfast food swaps

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

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)

Chia parfait

 

Ingredients:

  • 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
  1. Blend together the coconut milk and date until well blended.
  2. Combine the sweetened coconut milk in a large bowl with the chia seeds, vanilla, ground flax and sesame seeds.
  3. Refrigerate the bowl of chia mix at least 30 minutes or overnight.
  4. 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

Avocado on sprouted breadSpread 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

Ingredients:

  • 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

Breakfast in bowlTry 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:

https://academic.oup.com/ajcn/article/87/3/662/4633353

https://www.sciencedirect.com/science/article/pii/S0946672X0180064X

 

DISCLAIMER:  Nothing on this site or blog is intended to provide medical advice, diagnosis or treatment.

 

4 Replies to “Wake Up and Eat! Alkaline Diet Breakfast Ideas”

  1. Hello
    I really enjoyed reading your post.
    I started a paleo diet a year ago after my son was diagnosed with cancer (I didn’t want to put him through a diet without testing it myself). It made such a difference to my health I decided to stay on it. My son made a complete recovery as well.
    I’ve not heard of the alkaline diet so read with interest.
    I love the Coconut Chia Cream Parfait recipe. Think I’ll have to give it a go
    Thanks

    1. I’m glad you enjoyed the article. I’m also very happy that your son has recovered. I think that the term “alkaline diet” is an abbreviation that is just easier for people to remember.  It might be more accurately called the “pH-balancing diet” or the “acid/alkaline balancing diet.” It’s similar to the paleo diet, as you probably noticed. Everyone’s body has its own unique needs, and some people require more acid-forming foods than others, depending on a lot of factors. But adding lots of raw, non-starchy vegetables to any diet is almost always a good idea!

  2. I really enjoyed reading your post and loved that you didn’t just tell us what not to eat, but actually provided recipes of what to eat! My body type doesn’t require a heavy breakfast. I’m usually not hungry until 10:30 or so and then I only want raw almonds and a green drink or chai tea. So it was comforting to know I’m already on the Alkaline program. 🙂

    1. Glad you enjoyed the post, Jackie. It sounds like you are already pretty in tune with your body’s nutritional requirements–that’s great!

Leave a Reply

Your email address will not be published. Required fields are marked *