blueberry lemon breakfast bowl.

Blueberry lemon breakfast bowl

I was sorting out a catering order for an event recently - using a company-approved caterer - and was reminded that was it generally accepted as 'healthful' breakfast food is really anything but.

The menu of options I had to choose from with this caterer included platters of baked goods (muffins, scones, 'breakfast cookies' (wtf)), egg-bacon-cheese sandwiches (and other combinations of animals + their by-products wedged between refined carbs), and of course their 'healthy menu': croissants, brioche and pineapple. 

Why is this a thing?! Why are breakfasts 'supposed' to packed with sugar and refined flour and animal fat?!

If the intention of the meal is to fuel up the day, why are we told to go for foods that cause our blood sugar to crash within an hour and artificially increase our appetite (the baked goods, the tropical fruit) or cause us to need to sleep because they take so much energy to break down (bacon)?

(Incidentally, I ended up finding another, erm, organic grocery store that caters and ordering breakfast through them... with a few more GF options for the folks on our team who don't dig the 9:00am doughnut option.)

In general, I'm a fan of breakfasts that look more like dinner. I'll often have a bowl of quinoa with sweet potatoes and kale to start the day, or a big salad with tempeh, steamed veggies and seeds. Often, breakfast looks like this mexican quinoa bowl or this buckwheat bowl with roasted veggies.  It's a little untraditional, but it's tremendously fueling, usually through to 1:00pm (which is awesome on busy, run-around days).

Recently, I was working on some quick breakfast ideas for Plate Joy (a super rad meal delivery service in Northern California) and decided to come up with something that felt a little more traditionally breakfast-y, just without the carb-splosion of Cap'n Crunch or the tummy-upsetting-ness of a pile of peameal bacon. (Also, obviously, something that wouldn't involve pigs in any way.) :) 

Because I've been exploring seed cycling for the last few months, I thought this might be a fun way to work a nice hormone-balancing combo of pumpkin and sunflower seeds into the day (to mix up the smoothie and/or salad topper routine a little). 

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While this bowl is a little sweeter than I usually dig, the blueberries make for an awesome fruit option: they're high in fiber (which means their sugars digest a little more slowly), they're lower in sugar than most other fruits anyways, and they're super high in antioxidants (hurray for reducing damage to cells throughout the body!). 

This takes about 5 minutes to make, total, and can easily be packed up for an at-work/ on-the-run breakfast. Eat it with a spoon or drink it from your mason jar of choice -- whatever you prefer. ;) 

So! Healthy fats and hormone-balancing compounds in the seeds, detoxifying, Vitamin-C-tastic lemon juice and just-sweet-enough-antioxidant-rich berries? This beats donuts in my book anyday. ;) 

Happy breakfasting,

amy be well signature





Photo credit: The super rad team at Plate Joy. They make these recipes look amazing! 

blueberry lemon breakfast bowl.
Serves 1
Low-sugar fruit + protein-packed seeds make for a nourishing, grain-free breakfast.
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
  1. 2 1/2 tbsp pumpkin seeds
  2. 1 1/2 tbsp sunflower seeds
  3. 3/4 cup blueberries
  4. 2 tsp lemon juice
  5. 1/2 tbsp maple syrup
  1. Coarsely chop pumpkin seeds.
  2. Transfer to a bowl and add sunflower seeds.
  3. Combine blueberries (reserving 1 tbsp), lemon juice and maple syrup into a food processor. Blend until smooth.
  4. Transfer blueberry mixture to your bowl of seeds and stir to combine.
  5. Top with remaining blueberries.
From The Ground Up Wellness
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Posted in breakfast, dessert, gluten-free recipes, health coaching info, homepage featured, kid-friendly recipes, recipes, snacks

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