Build a Better Breakfast

September is Better Breakfast Month, which makes sense with the start of a new school year. What’s the first thing you should eat when you wake up in the morning? Trick question, because you should reach for a glass of agua immediately upon rising to re-hydrate. I usually follow a glass of water with a cup of coffee, but lately I’ve been having a cup of hot, green tea instead. A recent study found that people who drank two cups of tea a day are likely to live longer, so I feel it’s a good way to start my day. My second hot beverage, however, is definitely a cup of coffee.

Here are some other ideas for Better Breakfasts:

  1. Green Smoothies I drink Green Smoothies almost every day for breakfast during weekdays. Why? Right off the bat, I’m getting a big intake of vegetables and fruit, plus I can add any supplement or additive my body needs. Also, I used to have a problem with regularity (’nuff said!), but ever since I started drinking green smoothies about six years ago, it’s never been an issue. I always taste the mixture before I pour it out to see if it needs something, whether that be sweetener or acid, because I want them to taste delicious. Bananas, avocado and yogurt give smoothies a “smooth” and creamy texture. Bonus for frugal people like myself: if I ever have fruit that’s too ripe, I just freeze it for future smoothies. See the end of the post for my Favorite Green Smoothie recipe.
  2. Eggs Eggs used to have a bad rap (remember that?) but now, apparently, they are a “perfect food”- rich in iron, phosphorus, selenium and lots of vitamins. Since I have Green Smoothies during the week, I like to mix it up by having eggs on the weekend. A Coddled, Poached or Over-Easy Egg with a slice of buttered Rye Toast is my idea of heaven.

3. Vegetables I usually add some sliced cherry tomatoes to my egg plate, but there’s no need to stop there. In Hawaii recently, a lovely Spring Mix Salad with assorted toppings was on the buffet, along with a Sesame Miso Vinaigrette. Many French restaurants serve a small salad with Omelettes or Quiches as a healthy side, instead of potatoes. Sauteed Mushrooms are another good idea for breakfast, either on the side with eggs, in an omelette, or over Whole Grain Toast.

4. Fruit When we think of a breakfast fruit, the typical one is a grapefruit half. While they are refreshing and full of Vitamin C, try to think outside the fruit box! I’m lucky enough to live in Miami, where I’ve been able to sample Guava, Passionfruit and Mamey recently. All were different and delicious!

5. Oats Oats and oatmeal is another healthy item to eat for breakfast and September is also Whole Grains Month. I like Steel Cut Oats, but they take a while to cook. If I make a big batch on Monday, I’ll just re-heat it for the rest of the week. A quicker option is Overnight Oats, which is ready-to-eat out of the fridge when you wake up. My favorite recipe is for Mango Almond Refrigerator Oatmeal, recipe to follow in a future Foodie in Miami post.

Steel Cut Oats.

6. Yogurt Sometimes, on the weekends, if I don’t feel like eggs I’ll make myself a yogurt parfait with low-sugar yogurt (I like Siggis), berries and granola, for crunch. Yogurt, known for increasing longevity in Blue-Zone areas, helps regulate the digestive tract, strengthens bones and immunity and reduces high blood pressure. Sounds like a Better Breakfast to me!

Tropical Smoothie

Recipe by J.J. SmithCourse: BreakfastCuisine: HealthyDifficulty: Easy


Prep time





This smoothie tastes like a trip to a Tropical Island.


  • 1 cup fresh spinach

  • 1/2 cup pineapple chunks, fresh or frozen

  • 1/2 cup mango or peaches, fresh or frozen

  • 1 small banana or 1/2 large, fresh or frozen

  • 1 cup of filtered water

  • 1 teaspoon ground flax seeds

  • 1 teaspoon chia seeds

  • 1 scoop of protein vanilla powder

  • 3 to 4 ice cubes


  • Place spinach and water into blender and blend until mixture is liquified.
  • Stop blender and add remaining ingredients and blend until smooth.
  • Taste and add sweetener (like honey or agave) if needed.


  • I’ve also been adding collagen powder to my smoothies lately.

Up Next: Hy Vong Pick-Up & Birthday Dinner

Published by gleeguilford

Born and raised in Miami, the daughter of a pilot and stay-at-home Mom, I love food in all forms. My great grandfather opened the first Italian restaurant in Miami in the 20's, The Boathouse on the Miami river. I love exploring my heritage and linking food and recipes to personal stories. I've been published in Chicken Soup for the Soul: Food and Love and wrote restaurant reviews and news as the Miami Dining Examiner for three years. I love exploring Miami's latest hot spots, hole in the walls and institutions. I'm always looking for innovative ways to use the plethora of tropical fruits and vegetables South Florida offers, especially from my own garden.

Leave a Reply