I advise all my patients to eat breakfast.
Eating breakfast is the universal rule if you want to be vibrant and healthy for years to come.
Nobody thinks they have time, however, in the time it takes to make toast you can make a breakfast with enough protein, fiber, vitamins, minerals and sustained energy to carry you into the afternoon. Below are four power breakfasts that can be prepared in 5 Minutes or less!! Commit, focus and you can do it!
(As a general rule clean and prep fruits and veggie for rapid use prior to
refrigerating. Most fruit and veg do best stored in airtight containers with paper towel
inserted to absorb any excess water.)
Veggie scramble, sprouted grain toast with flax seed oil:
1) Leafy greens* chopped and in pan over medium heat,
2) Pop the toast in toaster; scramble eggs in bowl,
3) In that wee bit of time the greens are done; eggs go into pan,
4) While eggs cook, toast is topped with a healthy oil.
If you prefer a wrap, warm a sprouted grain tortilla** while eggs cook
and put your healthy oil or avocado on the scramble before wrapping.
EACH OF THESE STEPS TAKE ABOUT ONE MINUTE!!
* leafy greens cook fast; leftover cooked veggies will heat quickly; if using
fresh veg, cut small, throw in a little water and cover to steam
**breakfast ninjas heat tortillas directly on the burner - Whoo-yah!
Oatmeal with nuts and fruit:
1) Boil water while you get dressed.
2) Instant Organic Oatmeal* in bowl, throw in a handful of nuts, and raisins
The nuts increase the protein, raisins are high in iron or banana high in potassium
or berries are full of antioxidants. Take your pick.
3) Pour boiled water into bowl - let it set for a minute.
4) Add butter. Yes BUTTER! It is a healthy fat when you don’t fry with it. Healthy fats
make foods more satisfying and are a slow burning fuel that does not need insulin to
Note: If you seriously are jamed for time, Starbucks can supply you with an oatmeal breakfast.
*Conventional instant oatmeals include artificial flavors and chemicals easily avoid by
using an organic brand; also to increase fiber, protein and omega’s add a tablespoon of flaxseed meal.
Yogurt & fruit with high fiber cereal
1) High fiber cereal, such as, Kashi Original* in bowl.
2) Yogurt** in bowl.
3) Add desired fruit
4) Sweeten with alcohol free vanilla, or a bit of maple syrup/agave.
* Kashi Original has 14 grams fiber in one serving; Fiber One is good as well.*
**Check protein levels they vary greatly. Fage 2%, a greek yogurt, has 20 grams of protein in a one cup, and has enough fat to give you a satisfied feeling. Also plain yogurt allows you to control added sugar.
Blended Smoothies - 75% Veggies
If you think you do not have the time to eat breakfast--drink it!!
A 3-horse-power blender will blend any vegetable to a smooth consistency in one minute.*
1) Grab bag of prepped veggie from the refrigerator**; put in blender
2) Cut corn from cob; trim skin of of limes/lemons; but most veg goes in whole.
All fiber, enzymes, minerals, vitamins and phyto-chemicals are intact.
3) Add protein source: Fage yogurt, protein powder, “So Delicious Almond Plus”
4) Add healthy fat: Coconut Oil, Flax Seed Oil, Olive Oil or Avocado***
5) Add any “boosts”: like Goji Berries, or Bee Pollen
6) Include the avocado pit to add 9 grams of fiber
*An effective and more reasonably priced commercial blender is the Waring Commercial Blenders. At 3.5 horsepower these bad boys get the job and can be found for about $250 online, on sale. Check out the full array of blenders at www.everythingkitchen.com.
**Ninja-like speed depends on prep and strategy. Divvy up veggies into 4-5 bags in advance. In the morning you grab a bag and blend!
*** Add the avocado pit to your smoothie to gain 9 grams of fiber and a mild peppery
flavor that you may not even notice.
Look for my upcoming post on how to make certain your smoothies are healthy enough to fight disease butand still yummy!
Final note: Do not get stuck in a rut! All these approaches have variations and
you can rotate through the approaches to keep breakfast from becoming a drudge.