10 Tasty, Easy and Healthy Breakfast Ideas
Photo by ms.Tea
Every Friday is Health Tip Day at Zen Habits.
You get up in the morning, you rush to get ready for work, you rush out the door without a breakfast. Perhaps you grab a bagel and cream cheese, perhaps a muffin, perhaps an Egg McMuffin. If you’re lucky, you get a pastry, a hearty breakfast of pancakes and sausage and eggs, or an English fry-up.
Unfortunately, when it comes to being healthy, none of these options is a great way to start your day.
Several readers asked about healthy breakfast ideas, and in truth, it’s a dilemma that many of us face each day. Either we don’t have time for breakfast, or we don’t have many healthy options.
The first problem is a problem, because it means that you start the day with an empty stomach. That means that by the time you are getting into the swing of work, your blood-sugar levels are dangerously low. The result: you need an instant sugar fix, which usually means a donut or pastry or some other unhealthy choice.
The second problem is also a real problem, because traditional breakfasts don’t usually come in healthy flavors. Here are the options that most people think of as breakfast:
- Too sugary or carb-filled. Pancakes, waffles, toast, donuts, pastries, scones, bagels, pies, sugar cereals, breakfast bars, muffins (which, let’s face it, are usually just cake). I’m not anti-carb, but the problem with many breakfasts is that they are low in fat and protein, and nothing but empty carb calories. This starts your day with a high blood-sugar level, which your body will quickly adjust for and drop, and you’ll be on a roller-coaster blood-sugar ride all day.
- Too fatty. Fried eggs, sausages, bacon, cream cheese on your bagels, cheesy omelets, Egg McMuffins, Sausage McMuffins, hash browns, anything English or Scottish.
What does that leave us with? Actually, there are a lot of options. The 10 below are just a few ideas, but I’m sure you can think of many more. Look for protein without too much saturated fat. Look for whole-grain carbs. Look for low-fat dairy or soy options. Look for fiber and nutrients.
But how do you find the time? You make the time. Get up 15 minutes earlier. Pack something to eat on the road or when you first get to work. Prepare it the night before if necessary. I recommend the first option — waking a little earlier — as it’s nice to be able to have a nice cup of tea or coffee with your breakfast, relaxing before the rush of the day starts.
Oatmeal, flaxseed, blueberries & almonds. To me, this is the perfect breakfast. Steel-cut oatmeal is probably the healthier choice, but if you are in a hurry, the instant kind will do fine (it doesn’t have as much fiber, but the other ingredients make up for that). After microwaving the oatmeal, add ground flaxseed, frozen blueberries, sliced almonds. You can add a little cinnamon and honey (not a lot) if you’re using the non-instant oatmeal. That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. And very tasty!
Kashi Golean Crunch. Actually, any whole-grain, high-fiber cereal is a good choice, but I mention this particular one because it’s a favorite of mine. It has a high amount of protein and fiber, low sugar. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like.
Scrambled tofu. Healthier than scrambled eggs. Add some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast. Fast and delicious.
Fresh berries, yogurt, granola. Get low-fat yogurt (not non-fat, as it often has too much sugar) or soy yogurt, cut up some berries or other fruits, add some healthy cereal. I actually use the Kashi Golean Crunch instead of granola, as many brands of granola have way too much fat and/or sugar.
Grapefruit with whole-wheat toast & almond butter. Add a little sugar on top of the grapefruit, and it’s actually pretty good. The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.
Fresh fruit salad. Cut up some apples, melons, berries, oranges, pears, bananas, grapes … any or all or whatever your favorite fruits are. Add a little bit of lime or lemon juice. Perfect.
Protein shake with extras. I use soy protein powder, but whey works well too. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed works well too.
Eggs with peppers. I’m not a fan of eggs, but many people love them. Egg whites are healthier than whole eggs. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, black pepper. Goes well with whole-wheat toast.
Cottage cheese and fruit. Get low-fat cottage cheese. Add any kind of fruit. Apples, citrus, berries.
Gibb’s muffins & jam. While most muffins you buy at a coffee shop or grocery store are just empty carbs with lots of fat (basically, cake), this is a delicious recipe with lots of fiber and nutrition. (Note: the recipe in the link doesn’t mention it, but it’s actually a recipe from Simplify Your Life by Elaine St. James — it’s her husband Gibbs’ recipe). Bake them the night before, and they’re perfect in the morning (and for days to come). A little honey or jam makes them perfect.
If you liked this article, please bookmark it on del.icio.us or vote for it on Digg. I’d appreciate it. :)
Also see:
- 6 Steps to Lose the Buddha (Belly)
- How to Become a Vegetarian, the Easy Way
- The Zen of Running, and How to Make It Work For You
- Zen To Slim: A Simple, 5-Step Weight Loss Plan
- 5 Powerful Reasons to Eat Slower
- 16 Tips to Triple Your Workout Effectiveness
- 20 Ways to Eliminate Stress From Your Life
- Beginner’s Guide to Cycling
- 6 Tips for Commuting to Work by Bike
- Beginner’s Guide to Running
- Top 42 Exercise Hacks
- Top 15 Diet Hacks
- Posted on 14 September 2007 in Health Tip Day |
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Comments (122)
Kate Says:
September 14th, 2007, 6:12 am
You have a few good suggestions here but also some ill-conceived advice. There is nothing wrong with eggs. They are a cheap, healthy source of protein and good fat. Whites are not healthier than the whole. Leave out the yolks, and you miss out on tons of vitamin A and omega-3’s. The only nutrition experts who still say they are bad for you must have not read a book in their field in the past 5 years. A fried egg (I use a nonstick skillet with a little nonstick spray) sandwich on whole wheat toast with a slice of tomato is not only very tasty, but far healthier than any breakfast I could pick up on the road or at work. And also better than some of the potentially sugar loaded (lowfat yogurt) or protein free (fruit salad) breakfasts that you recommend. Want to be starving and cranky an hour from now? Have nothing but fruit for breakfast. Now I have to go eat some breakfast because I am clearly hungry and cranky. :-)
alaina Says:
September 14th, 2007, 6:36 am
What kind of tofu do you use for the scrambled tofu?
Michel Says:
September 14th, 2007, 6:43 am
Mine today was Granola/trail mix with milk and fresh strawberries. Good.
Leo Says:
September 14th, 2007, 6:50 am
@Kate: Unfortunately, the problem with eggs isn’t cholesterol, it’s saturdated fat. Two eggs have more than 3g of saturated fat, and some people eat 3 eggs in an omelette or in scrambled eggs.
Egg whites have no saturated fat and still have a lot of protein.
I agree that 1 egg per day isn’t bad for you. Most nutritionists agree on that. More than an egg per day is pushing it a little, but if you eat a low-fat diet in all other meals and snacks, you probably have nothing to worry about. Other people eat too much saturated fat overall, and in that case, they wouldn’t want to eat more than 1 egg (unless it’s egg whites).
My problem with eggs, though, isn’t really to do with health. I don’t like the taste of eggs, for one thing, and the egg industry is also incredibly cruel to chickens. So I abstain as much as I can to remove myself from that cruelty.
@alaina: I use firm tofu (I like the kind fortified with calcium).
Fran Says:
September 14th, 2007, 7:35 am
“Too fatty… anything English or Scottish”.
Too cruel! The English can stick up for themselves, but as far as we Scots are concerned, although it is an oft used stereotype, we do have a very healthy breakfast solution which is porridge. We tend to eat it more in the winter and we favour raisins/sultanas mixed in. My kids also like a little honey stirred in, not me though.
The fried food you refer to is still around but tends to only be eaten occasionally, usually with a hangover! Is that bad ?!? ;-) I have no idea of the medical efficacy of this approach but pschologically it works like a dream, particularly when accompanied by a bottle of ice cold Irn-Bru. You probably don’t want to look up Irn-Bru, you’d have a heart attack at the additives and colourings it contains… tastes great though.
I think I’ve just overcompensated for the porridge. Oh well.
Really enjoy the blog, thanks.
Thomas Enever Says:
September 14th, 2007, 7:57 am
I used to be a ‘no breakfast’ type, always too busy to stop and eat in the mornings.
But for over a year now I have been taking the 2 mins it takes me to drink a glass of water and eat a fruit cup (mandarin orange is my fav). I honestly notice a difference in how awake it makes me feel. I still hit the coffee when I get to the office but its not as urgent as it used to be.
Leo Says:
September 14th, 2007, 8:08 am
@Fran … my apologies … that was supposed to be my attempt at humor. To be honest, although the traditional Scottish and English (fried) breakfasts have bad reputations, Americans eat just as much fried breakfasts. And here on Guam, it’s even worse. Spam is a staple, as is anything else with too much salt and fat.
I don’t know enough about Scottish or English food to criticize … again, I apologize if my humor fell flat. :)
disconnect Says:
September 14th, 2007, 8:37 am
This site has a nice little chart showing the relative proportion of nutrients in white vs. yolk. Sure, there’s 2 g saturated fat, and a person eating 2000 cal/day should have a maximum of 16 g or so, but 16 - 2 = 14. Or 16 - 4 = 12. Moderation, yo.
There’s a report on Purdue’s website titled, “Eggs not linked to high cholesterol”:
“Egg consumption does not appear to boost cholesterol levels in healthy adults, according to a new study that adds to a growing body of research suggesting that eggs may not be so bad after all.
“An analysis of nationwide federal data involving 15,633 healthy adults found that even high egg intake - defined in the study as egg consumption four or more times per week — did not raise blood levels of cholesterol.”
This site will tell you where your local farmer’s markets, family farms, etc. are located. Or just go to the supermarket and buy “cage free eggs” from the supermarket, ask the manager for information on where the eggs come from, or ask a coworker if he knows of any egg farms.
One of my coworkers keeps chickens and sells the eggs. The yolks are almost orange (I think from the chlorophyll). I’ve been to his house and seen the chickens scratching around and eating grass and stuff. I think that knowing where my eggs come from makes the breakfast sammich that much tastier.
Dave Says:
September 14th, 2007, 8:48 am
Actually Leo…Kate is right about eggs & saturated fats from eggs can be very good for you. Stay away from the factory farm chickens & find a farmer who uses free range chickens. If you are what you eat in turn this will be the same for what your food eats. Red meat can also be very good for you but stay away from grain fed cattle. For example, do not buy your meat at the grocery store find a farmer who ONLY pastures their cows.
Trish Says:
September 14th, 2007, 8:52 am
I’m really not a morning person. Breakfast sandwiches are easy and temping on my way to work. I combat this by keeping a stash of instant oatmeal packets (plain) and a baggie full of nuts/dried fruit in my desk at work. Throw it in a cup, add hot water from the coffee maker, voila.
Katie Says:
September 14th, 2007, 8:57 am
I’m one of those people who HAS to eat breakfast every day or I can’t function (I don’t drink coffee, so maybe that’s why). For most of my life I have just eaten a high fiber healthy cereal. However, while I’ve been pregnant I’ve been trying to find ways to add more protein and variety to my diet without cutting out on my fiber, so I came up with this delicious solution:
Breakfast Burrito:
Refried beans
Scrambled eggs w/onion
Fat Free Sour Cream (little more than thickened milk, and surprisingly tasty)
Cheese
Tortilla
I have this with a piece of fruit and a glass of milk. It is an excellent start to the day for me and my baby. I can cook enough beans for several days, and the eggs don’t take that long, so it really only takes me a minute or two to put together.
JP Says:
September 14th, 2007, 8:59 am
“After microwaving the oatmeal”…
I love your site and the practical, down to earth advice on the stuff that matters: day to day life. Anyhow, my experience tells me that oatmeal is way much better when cooked on a stove. So I offer a suggestion: please don’t nuke the oats! ;)
Balfour Says:
September 14th, 2007, 9:14 am
Ezekial cereal.
John W Says:
September 14th, 2007, 9:21 am
Fruit smoothie:::
1 banana
1 apple
1 cup orange juice
1/4 cup tahini
1 hot pepper. I prefer cayenne.
Best possible way (other than sex) to start the day.
Kimberly Says:
September 14th, 2007, 9:32 am
I don’t quite understand why people separate foods like this. I just make up a plate after dinner the night before, pop it into the microwave in the morning add a salad or fruit side and voila breakfast.
If it was healthy for dinner why isn’t just as good at 7am?
Chris Says:
September 14th, 2007, 9:46 am
Cheerios with skim milk. No sugar, fruit, etc. Every morning. Ain’t dead yet.
CapMarvel Says:
September 14th, 2007, 9:49 am
I agree with Kimberly. I’ve eaten a salad for breakfast and the occasional left over dinner. I find people are conditioned to believe they can only eat certain foods during certain times of the day. I personaly love brown rice for breakfast!
I don’t eat until I get to work, haven’t incorporated enough time to eat a real breakfast before leaving the house yet but I make sure to keep a nice stash at work. I have assorted herbal teas wasa crackers, instant oatmeal with no sugar, and Go Lean cereal then I lug the rest with my lunch bag. Whatever I have for breakfast, I make sure to have a piece of fruit and some sort of protein.
On weekends I get a little extravagant with whole grain homemade waffles, tofu scramble and red potatoes, vegetable frittata… but sometimes I’ll just make my steel cut oats with flax oil, blueberries, peaches or banana and maybe a spoonful of peanut butter. No honey or agave needed!
Debi Says:
September 14th, 2007, 9:50 am
One note on the grapefruit - While it’s incredibly healthy, it counteracts poorly with many medications and doctors don’t often let you know. If grapefruit is in your diet or you’re thinking about adding it, be sure to ask your doctor or pharmacist about potential interactions with any prescriptions you may be taking. I’m taking Zocor for high cholesterol, and while grapefruit on its own is great for lowering cholesterol, it negates the effects of the medicine.
For those not taking maintenance meds, eat up! I’m jealous and can’t wait for my cholesterol level to get down so that I can start eating it again :)
Repo Says:
September 14th, 2007, 10:12 am
Also on grapefruit, depending on how concerned you get with new “studies” is a proposed link between grapefruit and an increased risk of breast cancer in women. Possibly related to the same properties that cause it to react to certain medications. Of course a newer study 6 months from now will probably say different. it is something to consider. Take it with a grain of salt I guess. (…the article, not the grapefruit.)
Colleen Says:
September 14th, 2007, 10:29 am
More on Scottish oatmeal—I actually make up a batch of scottish steel cut oats the old fashioned way on a Sunday (often with dried fruit and nuts), and then nuke the individual portions during the week (I take them to work) with a bit of extra milk. I’m thinking of switching from a tsp of brown sugar to blackstrap molasses because molasses contains calcium and iron, which I hadn’t known before. Love the blog!
piminnowcheez Says:
September 14th, 2007, 10:31 am
great suggestions, and I, too, am someone who HAS to have breakfast in the morning. I’m afraid I have to pile on with Kate and Dave, however, about eggs - whole eggs can be a very healthy food. Whether you should worry about 3g of saturated fat probably depends on what else you eat during the day, but the yolk has a lot of valuable nutrients, including *good* fats, so I wouldn’t chuck it out as a matter of course. Free range eggs are pretty easy to find now, and increasingly, you can get “pastured” eggs, meaning the chickens were able to eat bugs, worms, and stuff, in addition to grain, and these are very nutritive eggs. (For NYC readers, a dozen pastured eggs from the farmer’s market is HALF the price of a dozen eggs from the corner store)
A couple other tips: GoLean Crunch is tasty but I like regular old GoLean, too, and it has all the protein and fiber with substantially less sugar. And for perfect oatmeal: Measure your water out the night before, and throw in some raisins. They’ll plump up overnight, and then when you add your oatmeal to the cold water in the morning, it will cook up nice and mushy (if you like it that way. I do). If you put the oatmeal in boiling water, it cooks up chewy.
William Mize Says:
September 14th, 2007, 10:42 am
Green smoothies.
For breakfast and dinner.
After reading Victoria Boutenko’s “Green For Life”, I became a convert. Bought a new blender and now every morning I throw in some spinach, celery, Romaine lettuce, banana, pear or anything else I have in the fridge, blend it, drink it, done.
Light yet filling and you have energy all morning.
Joshua Says:
September 14th, 2007, 10:52 am
You have some great tips here that I will definitely be trying. The scrambled tofu sounds very tasty.
A quick fix that is a staple of mine is MorningStar Veggie Bacon. I think each slice has a gram of protein, which puts it much higher than typical breakfast foods since they are too good to just eat one or two slices. It is also great as part of a BLT for lunch. If it wasn’t for this I would not have lasted as long as a vegetarian.
Hristo Deshev Says:
September 14th, 2007, 11:39 am
Try eating nothing but fruit until noon! Start off with an apple or two, maybe some grapes, and then why not some cantaloupe? Eat whatever fruit you love and get as much as you want. If you do get hungry in an hour, eat some more fruit. Stash some apples (they are the quickest to grab and eat) in your office or at home.
You will feel energized the entire morning and you won’t have to fight your urge to go to sleep (or have a cup of coffee) because your belly is full with a heavy meal.
Christine Says:
September 14th, 2007, 11:41 am
I can’t abide breakfast until around ten, so I nuke breakfast at the office. Here are some of the things I do:
Oatmeal: I nuke slow cooking oatmeal (yes, it’s better on the stove, but I never have time). You really don’t need instant oatmeal - you just nuke regular in water. I do so with golden raisins. It takes 2-9 minutes, depending on the directions/type of oatmeal. Then I add sugar free syrup and a touch of cream.
Pancakes: I make whole wheat or whole grain pancakes at the beginning of the week and then take one or two to work. Nuke them. Eat with syrup. I add flax, granola, oatmeal, nuts, fruit, etc. to my pancake batter.
Eggs/omelets: You can take an omelet to work and reheat, or you can scramble or poach an egg easily in the microwave. To scramble, stir half-way through. To poach, put a touch of water in before the egg and cover. No, of course it’s not as good as stovetop, but it’s easy, and better than fast food if you make it into a breakfast sandwich.
Kashi TLC bars: I just discovered these granola/nut bars. 140 cals, low sugar, whole grains and nuts, and I recognize all the ingredients. They are really delicious.
Anne Says:
September 14th, 2007, 11:43 am
A suggestion on protein shakes:
I have this great shaker cup from Zyliss that is made to be used with your blender. So for a decadent little treat I use chocolate protein, one frozen banana (in pieces), a few frozen strawberries and blueberries, and a little soymilk. Blend it up, then screw on the cap and run.
It rivals any milkshake and the cup makes it easy to make, clean and go.
Alex Shalman Says:
September 14th, 2007, 12:04 pm
Thanks Leo. I’m going to follow some of your breakfast ideas. I’m not a fan of milk however, so I have been staying away from cereals (some are still a good snack without milk - like cheerios).
Your post has made me ridiculously hungry, so off I go to the kitchen :)
jd Says:
September 14th, 2007, 12:14 pm
Eggs - Yumm
Find a farmer that can provide you with free range eggs. Even better
see if they also raise & sell free-range chickens.
If you can’t find a farmer, spend a little more and buy the ‘free range’ eggs
at the grocery. They are fairly close to the real thing.
A very interesting experiment is break the following in seperate cups -
a free-range egg, a grocery ‘free range’ egg, and a regular egg.
Take a look at the yolks and decide for yourself what you should eat…
jd
Lottie Says:
September 14th, 2007, 12:28 pm
now I’m hungry and it’s 12:30pm
most days I have cheerios, dried fruit, small oj and a little coffee but i love to take 1/2 banana, 1/4 cup or so of frozen blueberries, soy protein powder, cup of water, a little honey and tablespoon of flax seed oil and sometimes some psyllium husk and blend it up. very yummy
love this site
Noel Says:
September 14th, 2007, 12:33 pm
A great website with lots of breakfast recipes is http://www.mrbreakfast.com/
I heard years ago that a person should never eat a whole bagel due to carbs, etc. Well, I guess if you load it up with fattening toppings, that could be a problem. But isn’t a whole grain bagel with either PB, lite cream cheese, or even some lox (omega 3) better than many breakfasts? I would love to eat bagels just about every morning, but I keep thinking that it’s bad for me so I just have toast.
My problem is that I don’t have a sweet tooth, I have a salt tooth and I want a savory breakfast. Most of those breakfasts are either fattening or time consuming. I have a 13 month I have to feed before going off to teach English at a community college.
Are bagels evil? Are the fresh ones from a local bagel shop better than the ones in the grocery store?
Christine Says:
September 14th, 2007, 13:05 pm
Bagels and toast is made from the same stuff, more or less. It’s not the bagel; it’s the white flour. That’s pretty evil. And a bagel has a lot of calories if you are watching your weight. The way I understand it, your body doesn’t really distinguish between white flour and white sugar.
Marina @ Sufficient Thrust Says:
September 14th, 2007, 13:08 pm
Re: eggs … Having experimented with my own health (especially as a type one diabetic), I’m 100% convinced that all animal products, including eggs, are detrimental to your health. I tried being omnivorous for awhile the purportedly healthy way, and then tried a healthy vegan diet. 30 days later my cholesterol dropped 100 points to 135, my BP dropped to 100/60 from 120/70, and my insulin needs were 25% of what they were a month before. I probably wouldn’t have believed this if I hadn’t tried it myself so … try it yourself :)
Re: breakfast … I go to the health food store and buy a bulk bag of oat bran. Then I buy those snack size baggies (not sandwich, the really small ones) and fill each one with oat bran, which is about 3/4c (one serving) a baggie. I keep some baggies in the car, some baggies at work, and a couple in my purse. On the way out the door in the AM I munch my oat bran with an apple or a peach. Perfect and holds me over well until well after lunch. (I also drink lots of coffee, which eliminates my appetite. I do not purposely not eat during the day, but I get so wrapped up in work I don’t notice!)
katecontinued Says:
September 14th, 2007, 13:22 pm
I am with Kate, Dave et all about eggs (with the caveat of real free range) and challenge the false notion about fat. Fat with sugar and starch is tough, but fat is an important part of our nutrition. Again, we have been taught to fear it. My only issue with eggs is that I am moving towards vegan eating.
One tip I’d like to throw into the discussion is quinoa. This is a fantastic source of protein. I cook up a batch at the first of the week and then add it to my oatmeal, salads, stir fry - whatever. It is somewhat like a bulgar wheat in consistency and a great way to augment a meal.
STL Mom Says:
September 14th, 2007, 14:10 pm
My kids love pancakes and waffles for breakfast. I make them once or twice a week and freeze the extra. I throw in wheat germ and flaxseed to make them healthier, and usually leave out any butter. Made from scratch, I think they are a wholesome option. We eat them with jelly or real maple syrup, which feels healthier than the fake corn-syrupy stuff even if it is still sugar. If you keep your baking ingredients together, it only takes 5 minutes to make your own waffle or pancake batter.
I also make my own granola with oats, wheat germ, and nuts to toss over low-fat yogurt with some fruit. I’m the only one who will eat this, but that’s okay: more for me!
R.W. Morea Says:
September 14th, 2007, 14:23 pm
I have a question. I’m allergic to milk (and prefer soy anyway). Since it looks like you also do often, can I ask if you’ve ever tried Gibbs’ recipe using soy? Does it still turn out the same (or close to it)?
Val Ann C Says:
September 14th, 2007, 14:24 pm
My favorite breakfast is…. last night’s leftovers!! I like a piece of fish, chicken, or slice of pizza, with cooked vegetables for my first meal. Very sustaining.
I like the energy I get from almond butter or peanut butter. For variety, I will stir a little tahini (sesame butter) into the peanut-butter jar. It tastes great.
I agree with the poster above about local farm fresh eggs. It’s worth the time and trouble to procure them. In the USA, you can contact your state board of agriculture or county extension to find a source.
Leo Says:
September 14th, 2007, 17:21 pm
Great input, everyone! Regarding eggs and fat … I am not against fat … I just think most people need to watch how much saturated fat they take in … it’s usually way over the RDA amount, especially if you eat meat every day. If you don’t take in too much saturated fat, a couple of eggs probably won’t hurt you.
Regarding free-range eggs … it really depends on the farmer or company. Some still have very cruel practices, despite the label of free-range, so you have to be careful. I decided that there was no way for me to know unless I actually visited the farm and watched them, so I stay away from eggs. That’s a personal choice, of course, and I don’t judge anyone else for not doing what I do.
If you’re interested in a vegan perspective on free-range eggs (and eggs in general), here’s more:
Marisa Says:
September 14th, 2007, 17:48 pm
Great ideas - thanks!
Two more recipes, one simple and one less so:
Blueberry/Mango Smoothie:
1 C. frozen blueberries
.5 C. OJ (I use calcium-fortified)
1 C. mango (I use the Dole bottled variety)
1 C. soft silken tofu
dash of sweetener (I use splenda)
———
Blend. It’s a variety of “super-foods” in one breakfast (the recipe makes two large-ish servings).
Peach Oats:
1 C. rolled oats
4 C. peach juice (NOT peach ‘nectar’) - any kind of juice would work
dash of salt
——-
Bring the liquid and salt to a boil. Bake until much of the liquid is absorbed. This one is great made on the weekend, and then frozen in individual portions for week-day breakfasts.
I think the first recipe was from a magazine, and the second from a Moosewood cookbook. I’m going from memory on the measurements - my apologies if I’ve missed something.
Keith Says:
September 14th, 2007, 17:56 pm
Oatmeal has become my staple breakfast in the battle against diabetes 2. One bagel is the equivalent of 4 slices of bread, english muffin 2, sweet muffins about the same not to mention the sugar load. Any of those will cause precipitous blood sugar rise. Oatmeal is a complex carbohydrate source with a great deal of fiber and breaks down very slowly. The blood sugar overload is minimal to non-existent.
I use plain slow cook rolled oats, but microwave them. I have never liked mushy overcooked oatmeal. Nothing worse. You have to work to make it palatable and the texture makes me gag. About 1/3 cup in a bowl, water to barely cover, microwave about 1.5 min until water is absorbed. Oatmeal will be grainy, soft and chewy. Add milk. I usually add peanuts or raisins or low-fat, sugarless yogurt, strawberries or peaches in season.
A really good variation is to add about 3/4 the water and pour in some Eggbeaters type egg substitute. Cook as usual, or a little longer if too wet. It will taste like sorta like french toast. Punches up the protein.
Egg substitute scrambled with onions, soy Bacon Bits, salsa, hot sauce and such makes a really fast high protein breakfast in a little over a minute in the microwave.
don Says:
September 14th, 2007, 19:44 pm
You guys and gals are really making me hungry.
So many good new ideas ….
don
AgentSully Says:
September 14th, 2007, 19:46 pm
Love all these recipes and the ones from commenters too. I love Kashi, Oaltmeal, or sometimes too medium boiled eggs with Alvarado bread. (with a little bit of mustard if you can believe it!) The discussion on eggs was very helpful too.
On my Kashi (Go Lean) I add cinnamon, walnuts and almonds. I have this with Rice Milk because cow’s milk doesn’t agree with me.
tunaisfresh Says:
September 15th, 2007, 0:05 am
all this is delicious!! thanks for the great recipes!!
tunaisfresh Says:
September 15th, 2007, 0:06 am
all this is delicious!! thanks for the great recipes!!!
Gabrielle Says:
September 15th, 2007, 2:59 am
YAY for protein shakes! They are my favorite breakfast - I’ve been having one nearly every day for over a year now, and I’ve got it down to a science…
I wanted to stick to whey protein, and I’ve tried various brands. I recommend Body Fortress French Vanilla because it’s the best-tasting one I’ve tried so far, is fairly inexpensive, and readily available (Wal-Mart, etc).
This is the base recipe I use:
There are TWO MUSTS here - the blender and the ice.
In a blender, combine:
3 ice cubes
1 scoop protein powder
1 cup milk (whatever percentage)
1 packet Stevia (or whatever sweetener you prefer)
Then add in any combination..
1 cup frozen blackberries, raspberries, strawberries, or blueberries
and any of the following, optionally:
1 to 2 TB shredded coconut (this is GOOD) and/or
2 TB dry oatmeal
1/2 fresh or frozen banana
1/2 cup yogurt
Here’s one I particularly like:
Pina Colada Shake:
1 cup frozen pineapple chunks
1/2 frozen banana
1/4 cup unsweetened shredded coconut
Here’s another one I love as a p.m. snack:
Chocolate/Peanut Butter Shake
Use basic recipe, omitting the fruit. Add 2 TB cocoa and 1 very generous TB of peanut butter (YUMMM)
TIPS:
Dump all the ingredients in at one time. Then “pulse” the blender in very short bursts, 1 second at a time, about 5-10 times, until it “catches”. Then put it on lowest setting until it’s blended, then increase a couple of levels after about 10-15 seconds or so. (Maybe you don’t need to do this, but I have a pretty ancient blender).
Easy wash: Rinse blender in hot water, add a couple of drops of dishwashing liquid, about a cup of hot water, and blend it on low speed for a few seconds. This will clean the blades. Then sponge clean the inside walls with the remaining soapy water.
Adrian Koh (couplehood.net) Says:
September 15th, 2007, 3:07 am
I’ve never been one to eat breakfast the moment I wake up, I need a little time for the system to get moving before I actually feed. I advocate a tall glass of protein shake to start off, before the mid-morning meal (assuming you’re on a 5 meal “metabolism boosting” diet)
Leo Says:
September 15th, 2007, 3:23 am
Mmm. I really want to try some of these new recipes. Thanks guys! We should have a lunch and dinner recipe thread. :)
zaf Says:
September 15th, 2007, 3:44 am
Without breakfast I would never be able to cycle my 100 kms a week to and from work!
But what’s with the granola? Isn’t that sugar, sugar and sugar?
Chris Says:
September 15th, 2007, 4:10 am
Since when does grapefruit require sugar?
plonkee Says:
September 15th, 2007, 6:36 am
At best I’ll have muesli with apple juice (I do not like milk at all), or toast with marmite.
Trouble is that either of those suggestions just aren’t sufficiently quick for me, I just don’t like to have to sit down before I leave the house. I think what I need to do is prepare some stuff in advance, freeze it and take it into work to microwave, like I do with my lunch.
I might try some of the breakfast burrito ideas, although I have to admit, I’ve never had a burrito for breakfast before, it seems kind of odd.
Kate Says:
September 15th, 2007, 8:12 am
disconnect, Dave, and piminnow: Good point about knowing where your eggs come from. Mine come from Springbrook farm in Weedsport, NY, where Norene and Russ raise pastured chickens, pigs, and cows. Their respect for the animals and land is evident in every decision they have made. They encourage people to come out and tour their farm, and these are the happiest chickens you ever saw.
The free range organic eggs at the grocery store are not necessarily less cruel. “Free range” just means they have access to a patch of grass that they probably never go near, and “organic” just means their feed was organic.
The best thing is to know your growers! This is not difficult, as farmers’ markets are common these days pretty much anywhere. Check localharvest.org to find one near you.
john Says:
September 15th, 2007, 8:36 am
ugh gross
chris Says:
September 15th, 2007, 9:04 am
Whole eggs are very healthy. The vast majority of nutrients are in the yolk. What does make a difference is where your eggs come from. Chickens fed vegetarian diets, instead of ground up dead chickens (seriously, the poultry industry is disgusting) produce eggs with lower LDL cholesterol, and a lower incident of salmonella. High heat cooking the yolk damages the nutrients. So keep the heat lower and don’t be in such a hurry to blast cook your eggs.
Kashi makes good stuff. All this pastry crap we eat in this country for breakfast is insane. Everywhere you go, pastries. Most airports in the country, and hotels, have only pastries for breakfast. It sucks.
elaine Says:
September 15th, 2007, 9:15 am
Hi everyone,
For you diabetics (like me) and other carb avoiders, Bob’s Red Mill makes a GREAT low-carb baking mix. Lots of grainy, low glycemic stuff with protein. I use it for pancakes (throw in some blueberries) and freeze the extras for weekday morning breakfasts. (Mrs. Butterworth’s sugarless syrup is the best I’ve tried to date). The mix is also very good for muffins. Glad to have found this blog…..love it!!
Hellahulla Says:
September 15th, 2007, 9:18 am
@JP
I’d have to disagree with you there, Oats are one of the only things that I find taste just as good microwaved or stove cooked. I’ve tried microwaving barley, semolina even rye, but they all come out tasting under par, only oatmeal can be microwaved and not have an adverse effect on the flavour. Also it can be prepared in less than 6 minutes, to do it on the hob would take at least 20. Thats what makes it the perfect breakfast, oats are cheap, milk is cheap (water if you’re a traditionalist) some sultanas or raisins or other fruit and some honey, so simple, tasty and easy. Damn I love oats.
OK, I’ll go now.
Doug Says:
September 15th, 2007, 9:24 am
Caveat on Go-Lean Kashi and some other Go-Lean cereals. Tastes great and very filling, but take a few Beano pills at the same time. For some people, myself included, these cereals caused increased and especially malodorous flatulence. It took me a while to put 2 and 2 together (soy = legume), and until I did I caused myself no small embarrassment at work.
nobel Says:
September 15th, 2007, 10:56 am
whey is better for you then soy when it comes to protein. it releases faster and normally has more amino acids
Jeremy Reeves Says:
September 15th, 2007, 11:47 am
Great choices on breakfast foods. I find that this is the hardest part of the day to eat right. I was glad you mentioned Kashi cereal. It might not taste as good as some of the “sugary” cereals, but it’s about the healthiest out there!
Jay Says:
September 15th, 2007, 11:50 am
Sorry to argue, but you, as most, have been completely misled on the subject of fats. Eggs are far healthier when eaten with the yolk, as they provide very HEALTHY fats. In fact, butter and cheese can be quite healthy as well, in limited quantities. Cheese is one of the few sources of healthy carbohydrates out there.
Most people are confused about the relation between EATING fats and BECOMING fat. What isn’t understood is that our bodies are biologically designed to eat primarily meat and vegetables, with limited quantities of sweets such as fruits, etc. When people become obese, they assume that it’s because they’re eating too much fat, so they cut that first. The truth is, your body can handle all the fats that you can throw at (with the exception of TRANS fats). High cholesterol as well is not an issue attributed to either fats or salts.
The greatest dietary factor contributing to obesity, high cholesterol, diabetes, and high blood pressure is the ridiculously high amount of carbohydrates consumed by the average person. Breads (anything with white flour), pastas, soft drinks, sucralose, and high-fructose corn syrup are the culprits.
If you remove these from your diet, then anything else–eggs, salt, mayo, bacon, butter, cheese, high fat milk and yogurt, etc.–actually becomes a very healthy and efficient way for your body to obtain energy.
When your body consumes carbohydrates, it panics; it wasn’t really designed to consume these, so it begins to think it’s starving. Hence the “shut-down” that people get about 30 min. after high-carb meals. This shut-down isn’t because your body needs to rest to digest. It’s because your body didn’t get what it needs to run, so it assumes that it is starving. Your metabolism slows down and everything possible is stored as fat in your own body. Fats and salts, then, are all stored, raising cholesterol and blood pressure. What carbs are left are also converted into fats and stored.
Cut these unhealthy carbohydrates out, however, and your body begins burning fat and protein far more efficiently. You get more energy from each meal, without the crash, and your body will burn all of it as long as you don’t over-eat.
My breakfast:
-3-4 eggs, over easy or sunny side up (cooked in butter but coconut oil is better if you can afford it)
-Real Salt (mineral salt, not the bleached crap that has every other healthy mineral removed)
-4oz or so of cheese (either as a slice that i dip into the yolk or cooked with the eggs.
-12-14oz whole milk (or 2%)
Then i drink a protein shake sometime between breakfast and lunch, with some fresh fruit if I have it.
I’ve been eating like this for 9-10 months. I exercise 3-5 days a week for 1 hr at a time and I have dropped from 16% body fat to 8.5%.
I’m disgusted at how the FDA and drug companies continue to try to confuse people about what really makes them obese, diabetic, etc. Then again, it’s quite simple why they do it: they want your money. If you’re sicker, they get more of it.
Dvd Says:
September 15th, 2007, 11:55 am
I eat my oatmeal raw. What’s with the cooking?
Add some cold milk, sugar and with wheat bread toast and I’m good to go. I developed that habit in high school (which was a boarding school in Ghana so microwaves weren’t accessible). Tastes good and I’m still living.
KS Says:
September 15th, 2007, 13:45 pm
Be careful about the above poster Jay. I believe he is the same guy that goes by JayY on the Amazon Reviews. He is extremely biased for the dairy industry (financially) and constantly attacks the reviewers and author for the book, The China Study.
fred Says:
September 15th, 2007, 14:50 pm
interesting.. I just recently started eating breakfast and I friggin love it!.
1 slice black bread with cheese and salami..
1 slice black bread with black caviar
1 X-large glass fresh OJ
picks me right up until lunch!!
Country mouse Says:
September 15th, 2007, 23:25 pm
Interesting list but here are a few things to consider.
Lactose intolerance eliminates all dairy products from the food list. Substituting soy milk or rice milk is a cruel joke as they are packed full of sugar to cover-up the taste of the rice or soy.
Hormone sensitivity is an issue for many women especially those in perimenopause or menopause. Soy products and other plant proteins contain pseudo-estrogens which can wreak havoc with our endocrine systems.
Migraines are triggered by many foods such as soy, peanuts, nuts, citrus, and dried fruits. if you suffer from migraines, scratch those from this list.
what do I eat every morning? have either Grape-Nuts with fruit cooked in water or oatmeal but occasionally I will have a chicken sausage or turkey burger for the sake of variety.
Roger Says:
September 16th, 2007, 4:33 am
For some individuals with lactose intolerance certain yogurts are an acceptable option. Good yogurt shouldn’t contain added sugar or gelatin (you can add fresh fruit on your own). High amounts of saturated fat is a problem with many dairy products so non-fat (not low-fat) yogurt is the better option. Nobody but babies should be drinking whole milk every morning.
You really don’t need all that much protein per day and there is no advantage to eating protein for breakfast versus during the remainder of the day. Protein is also harder to digest. There is nothing wrong with carbohydrates in moderation - it is what the body uses for fuel and is ideal for breaking your fast (from sleeping) first thing in the morning. Salt, butter, mayo, cheese are what you want to avoid for daily breakfast consumption.
Iain Says:
September 16th, 2007, 5:12 am
Actually, all types of oatmeal have the same amount of fiber, since they’re all whole grain, just chopped, smashed, or rolled. The difference is that oats that are made smaller (rolled rather than chopped, for example) have a higher glycemic index value–that is, they digest faster. This stresses your digestive system a bit more, but any oats have a fairly low GI value, so oats are good eatin’ no matter which kind you choose. I wouldn’t microwave oatmeal, because that kills some of the nutrition. Cook it on the stove, or add hot water (works best with instant) or cold water (for a raw food version). Note that the less you cook oatmeal, the lower GI value it has.
Jon Says:
September 16th, 2007, 21:10 pm
Soy is loaded with plant estrogen, which reacts pretty much like estrogen in the human body. In the US, we don’t normally ferment our soy. Fermented soy doesn’t have the estrogen.
Soy milk sucks, anyway. Drink real milk, or rice milk. And you could use whey protein for your shakes rather than soy.
Jolene Says:
September 16th, 2007, 22:41 pm
Oatmeal with flax seed is the way to go for me. I find that eating just a small cup of oatmeal in the morning keeps me feeling fuller longer and I often don’t feel hungry until 4:00pm. It lowers your cholesterol and will help keep you regular.
Derek Says:
September 17th, 2007, 14:44 pm
I’d second the earlier comment on the Kashi GoLean cereal - don’t eat this the first time you have a big presentation to give. You’re body might need some adjusting to it and in the meantime your colon may produce copious amounts of excess gas.
Get beyond that, and that stuff is great.
Andrea Says:
September 18th, 2007, 10:24 am
I almost bought steelcut oats on the weekend but saw that they take 30 minutes to cook. I’ll try Colleen’s advice.
My regular breakfast for years has been oatmeal/musli. In a microwave safe container I combine oatmeal (not instant) with milk or water and add any combination of nuts, seeds, dried fruit, ground flax seeds or hemp protein powder, cinnamon, and/or sweetener. If I have yogurt I put that in too after the oatmeal is cooked. Some flavours, such as vanilla, maple or lemon, go really well with oatmeal. Sometimes I add fresh fruit. Sometimes I sprinkle in wheat germ. Anything goes as long as it tastes good.
I nuke it for a minute without the lid, pop the lid on and take it to work. I eat it throughout the morning and it keeps me full for a long time, like Jolene said. I can go until 1 or 2pm before I want lunch. It’s got a low glycemic index too.
Yesterday it occurred to me that I could save 5 minutes in the morning if I combined the ingredients - minus the milk or water - in baggies and take those to the office, then cook it in the microwave there. The office has a fridge so I can keep yogurt and milk there for convenience. Because I buy most of the ingredients in bulk, it’s cheap too.
This morning I ate Kashi GoLean but it didn’t keep me full.
tara Says:
September 18th, 2007, 14:47 pm
i try to have two poached eggs for breakfast every day. i have to wake up a bit earlier, but it’s worth it. recommended if you like eggs.
Mari Carmen Says:
September 18th, 2007, 15:52 pm
Hi! Getting up 15 minutes earlier doesn’t work for me. I don’t feel like eating anything at all at 7 a.m. my time to go out to work :(
So… I have breakfast at 10 a.m. But I don’t feel bad from seven to ten (I’m to busy reading newspapers during my way to Madrid by train and underground). I know I should eat something before leaving home but… I have tried and I can’t.
Bye :)
Marisa Says:
September 19th, 2007, 12:26 pm
My favorite whole grain pancake recipe…
Whole Wheat Buckwheat Pancakes
Dry Ingredients
1 ¼ C. whole wheat pastry flour
¾ C. buckwheat flour
1 T. brown sugar or honey
½ t. baking soda
½ t. salt
Wet Ingredients
2 eggs
2 cups sour milk (combination of milk & yogurt, milk & sour cream, or buttermilk)
2 T vegetable oil or melted butter (optional)
Directions
1. Get out a medium bowl, a large bowl, and all ingredients. Preheat griddle or large skillet over medium or medium-low heat while you make the batter.
2. Place dry ingredients in large bowl and whisk.
3. In small bowl, beat eggs into 2 cups of milk/yogurt, then stir in oil or melted butter (if you are using it).
4. Gently stir wet ingredients into dry ingredients, mixing only enough to moisten the flour; don’t worry about lumps.
5. Ladle batter into skillet and cook until bottom is lightly browned (2 to 4 minutes). Then flip and cook until second slide is lightly browned. You may need to lower the heat after a batch or two.
Notes
I almost always use 1 or 2 6oz. containers of non- or low-fat vanilla yogurt and the rest skim milk. I also don’t add any oil or butter.
Sometimes I replace some of the whole wheat pastry flour with oat bran, wheat germ, oatmeal, etc. If you don’t like buckwheat just use more whole wheat or other grain instead (though buckwheat is a little ‘thirstier’ so you may need to cut back on the milk a tad bit).
These are really good with blueberries added to the pancakes right in the skillet (even blueberries straight from the freezer). Cook these a little slower to avoid burning.
If you are not using a non-stick skillet or griddle, add a teaspoon of butter or oil each time you add batter. Let the foam from the butter subside before adding batter.
I freeze the extras in zip bags and toast them for quick meals. I eat them with yogurt and a tiny bit of maple syrup and sometimes add fresh berries or bananas. Also good as a “to go” peanut butter and honey sandwich.
chris Says:
September 28th, 2007, 17:27 pm
Unfortunately Kashi GoLean Crunch is NOT low is sugar. You should look for a cereal with less than 5 grams of sugar per serving. Kashi GoLean Crunch has 13 grams of sugar. A better option would be Kashi GoLean. It has only 6 grams of sugar with 10 grams of fiber and 13 grams of protein. I like to sprinkle cinnamon in mine to boost the sweetness/flavor factor. :-)
Kuz Says:
October 30th, 2007, 19:12 pm
Despite the arguments from KS against Jay, Jay makes a very good point re: the health of eggs (and since eggs are not dairy, I have no idea why KS brings up links to the dairy industry).
Look into the work of Jeff Volek, PhD at the University of Connecticut re: dietary fats before people begin to dismiss whole eggs and saturated fats. While trans fats are garbage, saturated fats are not, especially if you are getting them from good sources such as whole eggs or coconut oil. In fact, you need them in your diet since they are fairly critical for hormone production.
In terms of the studies raised by Leo… I cannot really give any credence to what PETA has to say given their agenda. That’s not science - it’s politics.
marissa amy Says:
November 11th, 2007, 19:24 pm
these are all great suggestions but not aqll of them taste as great as a nice baco and eggs or hot pancakes covered in golden syrup or hoit chocolate sauce there needs to be a healthier choice thats tastes just as great to
ThinkB1G Says:
November 20th, 2007, 10:21 am
The best breakfast is peanut buttter with honey. Just spread the PB on toasted bread, then put lots of honey over it. It is a good source of protein, and really yummy.;-)
Andrew Brunelle Says:
December 4th, 2007, 14:46 pm
Raw eggs are not half as bad for you, if they are free-range and organic. I just wanted to comment on your evaluation of Kashi GoLean Crunch as being low-sugar…??? It has 13 grams of sugar, according to its nutrition facts. I read the ingredients list and it seems like it all comes from honey, probably from bees that are force-fed HFCS round the clock, as 70% of honey and the cheap honey is manufactured. What I am going to consider doing is blending whole grain oats, with one gram of sugar, and put it in a fruit smoothie. I’ll keep you posted.
Andrew Brunelle Says:
December 4th, 2007, 14:50 pm
Sorry to double post, but I am sure you are familiar with the dangers of microwave cooking. Go to mercola.com and look up microwaves. And I am not attacking you here. The breakfasts are healthy that you presented, but they are not superhealthy. Fruits in the morning, followed by vegetable juice, is the key to salvation.
JS Says:
December 16th, 2007, 10:37 am
I looked at many different cereals in the grocery store that were supposedly healthy but all of them had lots of sugar (and sodium). I see Kashi GoLean has 13g and 95mg, respectively. After much searching, I finally found one that has no sugar and no sodium but a good amount of fiber: Post Shredded Wheat (there are actually a few variations spoon-size vs larger, and with bran). It’s surprisingly tasty. But I wouldn’t mind some variety so if anyone knows any other cereals like this, please let me know!
Amanda Says:
December 27th, 2007, 16:51 pm
Your diet has way, way, WAY too much soy in it. Soy is packed with phytoestrogens, which mimic estrogen in the human body, leading to all sorts of problems. In women, too much soy has been found to lead to reproductive illnesses, including cancer. Cut down on the soy!
Leo Says:
December 27th, 2007, 18:52 pm
@Amanda: This discussion has come up numerous times.
Basically, the “soy is dangerous” myth is propagated by the meat and dairy industries. I have yet to see a peer-reviewed study showing any real dangers of soy, but I’d be happy if you could point them out (and not one of the usual soy-bashing websites — an actual study, in a peer reviewed scientific journal, not by one of the dairy industry scientists).
country mouse Says:
December 27th, 2007, 19:47 pm
ok Leo, show us your citations with audit trail on how it’s the dairy and meat industries propagating a myth. A friend of mine who has a Ph.D. from Oxford on animal physiology and currently teaches nursing students at a local Massachusetts College confirmed for me the dangers of too much soy especially the non-fermented types. She also pointed out that we consume orders of magnitude more soy per person than the Japanese do. for what it’s worth, she also pointed out that virtually all forms of vegetable proteins have a problem with pseudo-estrogens. It’s just that soy is the worst by a big margin.
however, Ask yourself why people bash soy? 1) the people that push it, 2) it tastes bad, 3) it has terrible mouth feel, 4) any dish with it is overspices to cover up 2, 3
But I think the real, non-opinion reason why people bash soy is because it makes them sick. It gives me, my partner, and many other people migraines. Blinding, hide in the dark, puke in a bucket from pain migraines. The more exposure you get to soy, the greater your chance of it becoming a trigger.
http://www.npr.org/programs/morning/features/2006/may/migraine/soy.pdf
http://health.yahoo.com/experts/joybauernutrition/10427/migraine-trigger-foods/
http://www.thyroid-info.com/articles/soydangers.htm
Joy Says:
January 16th, 2008, 15:53 pm
A heathy breakfast is
1 glass of orange
a bowl of cereal
because a bowl of cereal is a good source of grain and dairy and a glass of orange juice is made of fruit
Boseph Says:
January 22nd, 2008, 12:01 pm
The biggest problem with almost all of the sugestions on this page is the lack of protein in every option. Most meals suggested would never have any more than 10 grams of protein… which our bodies require. Kates first post on this site was one of the smartest.. fats and protein are more important that sugars and carbs. All cereal unless you are going to eat pure all bran or something usually contain 20 grams of sugar. Granola with yoghurt even more. This sugar is extremely unnecessary and our bodies need NONE of it. we will turn enough energy like carbs into sugar in our bodies without having to take in any added sugars on top of that. If you an athlete then you will have a much higher carb need and sugars will not hurt as much because u will be burning energy, but for others it is not needed. There are also lots of products to maintain freshness and preserve cereals that are very bad. Organic flax seed cereals would be the best option if your into cereals. Drink protein shakes for breakfeast, or eggs or oatmeal, because it is low in sugars and has good protein in it. Just dont eat high sugary meals with low protein.. worst choice you can make.
country mouse Says:
January 22nd, 2008, 16:53 pm
Good suggestions on the whole carbohydrate overloading for breakfast. But one needs to consider a few things I about your suggestions:
Migraine triggers:
Soy, yogurt, Omega three fatty acid sources such as flax and fish.
Lactose intolerance:
Any form of dairy. Lactaid just doesn’t cut it
Taste:
Some people just can’t stomach eggs.
Protein drinks:
Soy can trigger migraines
egg white has the slimy texture of raw egg whites
hemp is extremely gritty
Whey also triggers lactose intolerance symptoms
At the end of the day, sometimes you can only eat oatmeal and put up with the cravings for something substantial.
Iain Says:
January 22nd, 2008, 17:06 pm
“At the end of the day, sometimes you can only eat oatmeal and put up with the cravings for something substantial.”
Yea