The Challenge – Breakfast

Healthy Breakfast Options

Healthy Breakfast Options

Last week we talked about exercise…this weeks challenge is breakfast.

Eating breakfast is a challenge for many.  Research shows folks who eat breakfast are healthier, lose more weight, you have heard all this before.  Some tell me that breakfast doesn’t keep them full.  One question I have to that is what did you have for breakfast? A starchy breakfast will raise your blood sugar quickly and then drop it leaving you with the munchies.  Choose higher protein options or a complex carbohydrate that takes longer to digest and does not cause a spike in your blood sugar.

What to eat for breakfast.

Below I have several options that you can try.  Many breakfasts below can be made ahead of time or take just a few minutes to prepare on a busy morning.
1.) Bacon and eggs
2.) Hard boiled eggs
3.) Steel cut oats steel-cut oats are delicious, crunchy and nutty, not needing all the extras that bland rolled oats often demand.  They are better for you than rolled oats,they take longer for the body to break down and digest. See recipe below for quick weekday oatmeal.
4.) Fruit–melon, berries, bananas with cottage cheese.
5.) Frittata (My wife calls this the original Italian fast food.  It can be made ahead of time, filled with leftover veggies, and eaten hot, cold, or room temperature.)
6.) Yogurt with honey and walnuts –use plain yogurt rather than the sugary yogurts from the store.  Let honey be the sweetner…it’s better for you and allow yourself to enjoy the contrast of the tart and sweetness flavors of the yogurt and honey as well as the contrast between the smooth yogurt and the crunchy nuts.
7.) Plain yogurt can also be mixed with granola and fresh fruit.  Layer this like a parfait and serve it to your kids.  When we started giving this to our kids we called it a yogurt sundae.  The first few times as we were weaning our kids off the sugary yogurt we added sprinkles.  Now they are happy without.
8.) Sliced apples or bananas (cut lengthwise) with peanut butter or almond butter.

Apple Rings with Peanut Butter

Apple Rings with Peanut Butter

Steel-cut oatmeal Recipe

1 cup steel-cut oatmeal
4 cups water
Pinch salt
Soak oatmeal overnight in pan on stove top. (See note below) In the am, bring to a boil, then turn to simmer for 20-30 minutes until the oats are done and the desired consistency.  Serve warm with honey or maple syrup.
Optional:  just before heating throw in a handful of your favorite dried fruit.
Our family often makes a double or triple batch of this recipe.  We will put the leftovers in the fridge, once cold you can easily slice of oatmeal, add a little water or milk and reheat for a healthy fast breakfast.
Note:  This steps very important as there is phytic acid in grains.  Phytic acid will reduce the absorption of many minerals in the digestive tract.   While you can eat and make the oatmeal without soaking it first, the nutrients in the oatmeal are more easily absorbed when soaked.

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    1. Quick breads are great breakfast choices…zuchinni bread is another. We often add wheat germ to the recipe to up the fiber content. Great suggestion.

    2. Banana Bread1/2 cup unsalted buettr (room temp)1 cup sugar1 egg3/4 cup pureed banana (2-3)3/4 cup chopped dates1/3 cup chopped walnuts1-1/2 cup all purpose flour2 tsp baking powder1/2 cup milkPre-heat oven to 350F. prep loaf panCream together buettr sugar, add egg banana, beat for 1 minute.Add dates, walnuts, (optional) mix with wooden spoon.In sm. bowl mix the flour baking powder together.Add dry ingredients to mix, alternating with milk.DO NOT OVER-MIX.Pour into greased loaf pan cook in centre of oven 45 minutes.Test toothpick in centre comes out clean, cool remove from pan.Google

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