What’s For Breakfast?

By Sarah Petty L. Ac., Dipl. Ac. on May 2nd, 2012

Breakfast has been called the most important meal of the day and for many it is either skipped or it is the smallest meal of the day. An article in WedMD states: “Some people skip breakfast in an effort to lose weight, but the practice is more likely to cause weight gain than weight loss. Skipping breakfast is strongly linked to the development of obesity. Studies show that overweight and obese children, adolescents, and adults are less likely to break the fast each morning than their thinner counterparts.”

Eating breakfast kickstarts your metabolism for the day and helps curb appetite. A high protein, high fiber breakfast can help fuel you to lunch. It also helps keep you focused and efficient. You are also more likely to make healthier choices throughout the day when you start the day with a good intention and with a nutrient rich meal!

I’ll share with you some of my favorite yummy breakfasts!

1) Get colorful!

Here I sauteed some kale and kumato tomatoes together with a little olive oil and garlic. I also boiled then roasted sweet potato and purple potato and scrambled some egg (use egg whites if you are worried about cholesterol). It is a color wheel of nutrition. It is beautiful and I feel ready to take on the day after I eat it. Think about color when you whip your breakfast up. What are some of your favorite fruits and veggies that would compliment any protein you are cooking?

2) Dress up a whole wheat/ whole grain waffle!

Sometimes there isn’t enough time to prepare breakfast. I get organic frozen waffles and top them with fruit when I’m in a hurry. A cut up apple with some nut butter will go with this nicely to make sure you don’t get the munchies later. You can even prepare the fruit the night before. In the winter time, I make my own berry compote, using frozen berries, lemon juice and a touch of honey. Yum!

3) Utilize your left overs-

Here I used a side I had with a previous meal to add some excitement to a chive omelette on 12 grain toast. The side is a summer squash with craisins, onion and spinach. It only cost me $30 to plant a fresh herb garden to add incredible pop of flavor without the calories and salt. Did you have some left over asparagus? What better to put in your omelette? Get resourceful. Get creative!

4) Eat a burrito for breakfast!

Beans are a great and filling source of fiber! Beans and rice together make up a complex protein that will definitely jump-start your day. Here I have used a smashed avocado, sweet potato, caramelized onion and kumato tomatoes. You can add chicken, beans, lean turkey or chicken sausage etc. Another tip, for those who like to butter their toast-I use smashed avocado as a spread quite often. I’ll put a little bit of olive oil in there and a few cracks of sea salt and pepper, or an italian seasoning grinder and viola! A yummy spread!

5) Q is for Quinoa!

Quinoa is one of my favorite foods. It is nutritious (high in protein, fiber and iron), filling and will take on the flavor of anything you cook it with with its mild and nutty flavor. Above is a salad I got from my Weeknights with Giada cookbook. The salad is purple potatoes, peas, and quinoa with an olive vinaigrette.

These are just a few ideas about how to make your breakfast healthy and filling. I hope I’ve provided you with ideas and tips that you can start to incorporate every morning!

As always, be well and be thankful! Till next week.

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