BreakfastOptimal Health

High Energy Breakfast

By September 3, 2020No Comments

Start your day off with whole foods that will fuel your body instead of empty carbs that will drain your energy. Ever feel that 11am or 3pm slump? Then it’s time to optimize your breakfast!

Breakfast fuel of Balsamic Roasted Mushrooms, Sautéed Swiss Chard, and Fried Egg

Years ago, prior to my adrenal burnout, I would rush out the door to work with a bagel in my hand. I had a hard time getting through the day and would often crave sugar in the afternoon and would do just about anything to get my hands on some sweets to get me through! One of my biggest weaknesses was peanut M&Ms…

During my healing journey, I became very aware of how my breakfast would either make or break me hours into the day.

Eating refined carbs (think bagel, toast, cereal) caused my blood sugar to become very unstable, cravings were basically controlling me, and I was exhausted. All. the. time. I didn’t have the energy to do the things I wanted and I began to gain weight around my core. Initially, I had no clue that something as small as my breakfast would end up making such a big difference in how I felt.

Then I started to change my mindset about breakfast. It’s not just a meal to be rushed through to help get me to lunch. It’s the meal that literally “breaks-the-fast” from not eating all night long and should be healthy, nutritious, and intentional.

Fresh, organic Swiss Chard

If you’re in carb camp like I was – or if you’re not eating at all, give some of these healthy breakfast ideas a try! I can guarantee you will have more energy during the day. My clients often hear me saying, “Make your breakfasts look like dinner if you want to have high energy!”.

Give these ideas a try:

  • sweet potatoes, sauerkraut, and eggs
  • breakfast burritos using a Siete brand tortilla made of cassava or almond flour (can be found in Whole Foods, Wegmans, Walmart)
  • nutrient-dense smoothies with collagen protein powder
  • leftovers from dinner the night before
  • chili and avocado
  • or give the recipe below a try!

Roasted Balsamic Mushroom Energy Bowl

High energy breakfast featuring roasted balsamic mushrooms, Swiss Chard, and eggs.

  • Author: Stephanie Wharton
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 1x



1 cup mushrooms, sliced

2 tbsp. balsamic vinegar

2 tbsp. extra virgin olive oil

2 cups Swiss Chard, left whole, but large woody stems removed (optional)*

1 tbsp. butter

1-2 pasture-raised, cage-free eggs

Salt and pepper


  1. Preheat oven to 400º and line a baking sheet with unbleached parchment paper
  2. Take the sliced mushrooms and arrange in a single layer and drizzle with the olive oil and balsamic vinegar.  Add salt to preference. 
  3. Once the oven is heated, roast mushrooms for 20 minutes.  They will be caramelized and a bit crunchy when done.  Remove from the oven and set to the side.
  4.  In a large stainless steel skillet, add about a 1/4 cup of water and all the swiss chard.  The chard will reduce in size greatly as it heats up.  Continue to use tongs to turn the chard in the hot water to soften and cook it.  Takes about 5 minutes. 
  5. Holding the chard in place with the tongs, get rid of any excess water by dumping it into the sink.  Be careful!  Push the chard to one side of the skillet with the fire still on low to medium heat. 
  6. In the empty space on the skillet, add the butter and both eggs.  Season with salt and pepper.
  7. After flipping the eggs once, add the mushrooms to the skillet to heat back up (as shown in picture).
  8. Remove from heat and serve.  Enjoy! 



*Swiss chard stems should be eaten because of their amazing nutrient density, however, stems larger than a finger width’s size can be hard to chew unless cooked longer than what this recipe calls for.

For added flavor, cook the Swiss Chard in vegetable stock instead of water.

Any variety of mushrooms would work.  I used a mix of white button mushrooms and Shiitake mushrooms.

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