Nutritious Breakfasts for the Cold Season

Our winter breakfast tip for you? Warm it up! 

As the seasons transition our physiological needs will also change. With each new season comes a different set of habits and foods to adopt if we truly want to thrive. It's no coincidence that Mother Nature provides us with different foods at different times of the year according to our geographical location. 

Seasonal eating used to be common practice as there really was no other option available, however nowadays we have access to every type of food throughout the year which may be grown unnaturally and with the use of chemicals such as pesticides. 

Seasonal eating is engrained in our biology and a practice that can make a big difference in our wellbeing. By working with the seasons, we can support our health and minimize the risk of falling ill.

According to Traditional Chinese Medicine, winter is known as the yin season, characterized by dark, cold, slow, and inward energy.

TCM focuses on rebalancing the Qi, described as the vital life force of the body, as an imbalance in Qi which can result in illness and disease states of the body. 

Food is one aspect that is said to leave a specific energetic residue on the body which can either contribute to harmony or imbalance.

During the winter time, our bodies need more nourishment and warmth in order to function at their best and our food choices should ideally reflect that. 

Winter is also the most important time to focus on tonifying the kidneys and lungs, with plenty of fluids and warming foods. 


So why warm foods?

According to TCM, cold and frozen foods, especially in the winter, can promote internal dampness. Dampness creates a state of sluggishness or heaviness in the body and organ systems. This can promote many imbalances including poor digestion, IBS, fatigue, menstrual issues, achy joints, water retention, yeast infections, excess mucus production, inflammation, cysts, depression, and weight gain. This can be due to liver stagnation, poor blood flow, and a weak spleen.

The main culprit to excess dampness? Diet. Damp foods include sugar, dairy, banana, alcohol, gluten, heavy/greasy foods, fried foods, iced foods and drinks, and peanuts.

And the Standard American Diet contains plenty of damp foods!

Instead, opt for seasonal winter foods and more warming foods such as root vegetables, carrots, cabbage, beets, apples, honey, onion, rosemary, mushrooms, pear, and winter greens.

The way you eat your food is also important. Cold foods and drinks such as smoothies, iced drinks, and salads are recommended to be avoided during the winter months especially if you experience any of the above symptoms regularly.

It is also recommended to consume cooked over raw foods and more grounding and nourishing foods such as animal protein, oatmeal, legumes, beans, ginger, turmeric, cinnamon, and nuts and seeds.


Warming breakfast recipes for the colder months 

Bone broth

Why not start your day with a nourishing warm cup of bone broth?

Bone broth has been traditionally consumed for thousands of years as it contains many healing nutrients for the body. The perfect cozy and nutritious addition to your diet. And you can make it yourself with simple ingredients!

Get the details on how to make your own homemade bone broth here.

Up for a fun twist? Try this bone broth latte to start your day.


Nothing better than a warm bowl of oatmeal on a cold winter's day.

For many people oatmeal might sound boring but it really doesn't have to be! 

For the base, you can add almond or coconut milk with some flavor such as vanilla or cacao or a yummy protein powder if you need more sustenance. 

We also love to add some almond or peanut butter to make it extra creamy. 

And let's not forget the toppings! Fruit, nuts, seeds... the options are endless.

A warming nutritious breakfast that takes only minutes to stir up!


Egg Cups

In a pinch? Egg cups are a great nutritious option to make ahead of time as an easy breakfast to grab and go or simply as a snack.

And while you're at it, let's sneak in some vegetables!

Some options that work well include spinach, tomato, kale, quinoa or yam. Psssst don't forget to pop them into your kid's lunch box if you have trouble getting them to eat their vegetables. You can thank us later. 

All you have to do is preheat the oven to 350ºF (177ºC). Grease a muffin pan with the oil of your choosing. Add the vegetables into the muffin pans. In a mixing bowl whisk the eggs until well scrambled while adding a pinch of salt and a splash of water or milk that you like. Pour the egg mixture into the muffin cups to cover the vegetables. Bake for about 15 minutes or until the eggs are cooked through. Remove from oven, let cool, and enjoy!


Sweet potato toast

 A new popular favourite to replace the classic toast.

Yam is naturally sweet but also packed with vitamins, minerals, and fiber which makes it a nutritious and blood sugar stabilizing breakfast option. 

All you have to do is thinly slice the yam and pop it into the toaster (or bake) until crispy. Depending on your toaster and how thin you slice it you might have to toast it twice.

Top with almond butter, coconut yogurt, berries, and cinnamon. 



Pumpkin Pie Warm Smoothie

Yes, you read that right, a warm smoothie!

Now we know we mentioned frozen smoothies may not be the best option as a winter breakfast but that doesn't mean you have to give up your smoothie entirely. 

A warm smoothie is the perfect breakfast alternative to get your smoothie fix without feeling like an ice cube in the middle of winter.

This pumpkin pie smoothie includes warming spices such as cinnamon, cloves, and ginger promoting circulation in the body and improved digestive function.

Believe us, your smoothie game is about to change!

Find the recipe here.





About the Author

Laurence Annez

Laurence Annez


Laurence Annez is a Certified Nutritional Practitioner and Health Coach, specializing in PCOS and women's hormones. She also holds a degree in Creative Writing and has extensive experience writing on health and wellness topics. Laurence's mission is to inspire and motivate individuals to take control of their own health and reach their ultimate health goals.



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