Breakfast: Off to a Great Start

We have all heard that breakfast is the most important meal of the day, yet the standard American breakfast of cereal, or a bagel and sugar-yogurt, or nothing(!) leaves much to be desired. Mainly protein and good fats.

Since my husband and I discovered a couple years ago that we both have a tendency towards hypoglycemia, we’ve revamped breakfast with more protein and are feeling the benefits of more stabilized blood sugar through the morning.

Here are a few menu suggestions:

Good Morning Smoothie
This is my husband’s daily standard: it’s fast, easy, totally portable in an insulated cup, and tastes delicious. (Who wouldn’t like waking up to a milk shake? OK, it’s not a milk shake, and doesn’t even have sugar in it, but it is that awesome.) Get my recipe here.

Oatmeal with a Sausage Link
This is a standard in our house for the kids, and I often join them. We buy organic rolled oats in a 20 pound bag from Azure Standard, and it’s only pennies a day for this breakfast mainstay.

To reduce the anti-nutrient phytic acid, most grains should ideally be soaked or sprouted before use. (Read this article Be Kind to Your Grains, and Your Grains Will Be Kind to You.) I like to soak my rolled oats covered by an inch of filtered water overnight in the pot I will cook them in; this also helps them cook up a little faster in the morning. I add Course Sea Salt (the grey, moist kind) from Trader Joe’s and a dash of cinnamon or nutmeg, and cook them on medium heat, stirring until all the water is absorbed. We then top with raw honey, and when I’m feeling like a really nice mommy, pecans and dried cranberries, or raisins, and/or butter, and/or freshly ground flax seed.

When we add sausage as a protein to this meal, I like to look for a natural chicken sausage, like the delicious Isernios one that Trader Joes carries. Since pigs are scavenger animals, they tend to have much greater amounts of toxic buildup in their meat than chicken and beef. We aren’t a pork free home (my German-heritage husband holds the line there!), but we do try to limit our intake.

Soft Boiled Eggs, Sausage, Toast
Like many Americans, I was very familiar with the greasy “bacon and eggs” breakfast, but had never tried a Soft Boiled Egg until I met my future parents-in-law, who are German. Not being a fan of straight from the shell hard-boiled eggs, I was delighted to find that I really liked this new version . . . or rather, a very old version, still enjoyed daily in many areas of Europe. Read my recipe for Soft-Boiled Eggs here. The gentle cooking of the egg yolk preserves the Omega3 and Omega6 essential fatty acids (good fat), which can be destroyed by heat.

Add a couple of links of chicken sausage, and sprouted-grain toast, and you’ve turned the greasy American breakfast into a good fat/protein/complex carb powerhouse meal! (Hint: dip the crusts of toast into the egg yolk…yummy.)

(Why sprouted grain toast, not “whole wheat” toast? Read the article Be Kind to Your Grains, and Your Grains Will Be Kind to You. Sprouted grain breads are easily found at Trader Joes or other health food stores. They are whole grain, but often not as dense as “whole wheat” bread.)

High Protein Waffles

This waffle recipe has fast become a favorite at our house. I love it because it is a healthy soaked whole grain, gluten free*, full of protein start to the day. My husband and children love it because you would never know that it is healthy, gluten free, or full of protein; it just tastes light and delicious.

Good Morning Smoothie Recipe

Wanna know our favorite smoothie recipe?

  • 1 ripe Banana
  • 2 cups plain Kefir
  • 1 tablespoon flax seed oil, not necessary, but a great way to get some “good fat” (essential fatty acids, aka Omega 3s)
  • 15-20 grams Protein Powder (we use True Whey, see note below)
  • Handful of frozen strawberries (or other frozen fruit)

Throw first 4 ingredients in blender; blend until smooth. Add frozen fruit; blend until fruit is finely chopped into smoothie.
Enjoy!

What’s Kefir?
Essentially it is a different way of preparing cultured dairy similar to yogurt. Lots of good healthy stuff in it. If you can’t find kefir, just go with plain yogurt – that works too.
We use True Whey powder by Source Naturals. It is a cow whey protein from grass fed cow milk which has not been heated or isolated; the immunoglobulins are intact and the structure of the protein and essential fatty acids haven’t been altered or damaged. In plain speak that means it’s food the way it comes out of the cow,  is a boost to our immune system, and able to be absorbed, rather than over-processed and of questionable health value.

I am aware of two other companies which make similar products with low heat: Designs for Health makes Whey Cool, and Garden of Life makes Goatein (from goat milk, for those with difficulty digesting bovine protein).

Often people with lactose intolerance do well with whey protein, but if you have an actual allergy to dairy products, try hemp protein, such as Vanilla Spice Hemp Protein by Living Harvest. It is one the the few complete proteins from vegetables.

Finally, if you go “protein shopping” you will find many brands and varieties of soy protein available. Rather than a health food, soy is a cover crop that needs to “go somewhere” and is therefore marketed heavily as a health food. Get the real scoop in these articles on westonaprice.org: Myths & Truths About Soy , and Soy: The Dark Side of America’s Favorite “Health” Food a longer article discussing many of the health risks of soy, including hormone disruption at all stages of life. Walk away from soy; there are much better options.

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