A Week of Balanced Breakfasts

Creating balance with your eating can be a powerful way to achieve optimum wellness. Whether your desire is to improve energy, fat loss, or simply increase your vitality, a healthy breakfast is the way to go. Balancing your proteins, carbohydrates, and fats can deliver great results. Eating in balance can improve your blood sugar regulation too, helping you to decrease sugar cravings and increase well being.

According to the American Dietetic Association, “Studies show that kids who miss breakfast don’t do as well in the classroom and are tardy more often. Breakfast eaters also have better hand-eye coordination and verbal fluency.” Let’s not just give our kids any old breakfast – quality counts! I’m constantly surprised when shopping the supermarket aisles as it seems that dessert is becoming a popular breakfast item. I notice this in cereals whether they are coated in chocolate or butter streusel. I notice this in the super-huge sizes of cinnamon rolls, croissants and even bagels. Don’t get me completely wrong, however. Cereal for breakfast can be fine as long as the sugar is kept down below 10 grams per serving and you’ve got at least 3 grams of fiber per serving. Pair that with some lowfat milk or soymilk plus a piece of fruit and you have a decent breakfast.

To get the full lowdown on breakfast, check out the Nutrition Action Newsletter article available at: http://www.cspinet.org/nah/11_99/best_and_worst.html. You may be surprised at what you find out. In the meanwhile, here are some other ideas for your week of healthy breakfasts.

Here is a sample of potential morning ideas to keep you balanced:

Breakfast #1:

2 poached free-range eggs

1 slice of sprouted grain toast or English Muffin

1/2 cup yogurt

2 tablespoons of ground flaxseeds

Breakfast #2

1 cup of oatmeal

1/4 cup soymilk or lowfat organic milk

1- 2 tablespoons protein powder

2 tablespoons ground flax seeds or almonds

Breakfast #3

2 cups of whole grain cereal

1/2 cup of soy milk, organic milk, or organic yogurt

1/4 cup fruit

2 tablespoons of ground nuts or seeds

#4 Breakfast Smoothie

Add to Blender:

8 ounces of organic soy, rice, almond, or dairy milk (organic)

1/2 cup berries (or 1/4 cup berries and 1/4 banana)

1-2 tablespoons of protein powder

2 tablespoons of ground nuts or seeds

Blend until well mixed and seeds are pulverized

#5 Power Pancakes

1 cup of organic whole wheat or rice flour

1/4 cup of oats

1 teaspoon baking powder

1 cup soy or dairy milk (organic)

2 tablespoons of ground nuts or seeds (optional)

2 free-range eggs

Organic olive or canola oil spray for skillet

Mix all of the above ingredients to form a batter. Add more milk if a thinner pancake is desired. Pour onto hot griddle and flip when bubbles appear on the top of the pancakes.

Top with almond butter, peanut butter 100% maple syrup, organic apple butter, sliced bananas, berries or yogurt.

#6 Pancake Option Number Two

½ cup rolled oats

1 teaspoon ground cinnamon

½ teaspoon baking powder

½ teaspoon salt

¼ teaspoon ground nutmeg

4 egg whites

¼ – ½ cup cottage cheese

½ teaspoon vanilla extract

½ cup blueberries (optional for blueberry pancakes)

Combine all ingredients in a food processor or blender and blend/puree until smooth. Heat a lightly oiled griddle over medium-high heat. Pour batter from blender or drop by large spoonfuls onto the griddle (top with blueberries as desired). Cook until bubbles form and the edges are dry, 2 to 3 minutes. Flip, and cook until browned on the other side. Repeat with remaining batter.

#7 Paleo Pancakes

James experimented with these and they are totally grain free and delicious:

1/2 cup sweet potato flour

1/2 cup coconut flour

1/2 cup plain Greek Style Yogurt

1 teaspoon cinnamon

1/2 teaspoon vanilla extract

1/4 cup almond milk

1 whole egg, 3 egg whites

Blend these ingredients for smooth consistency. Cook over medium heat – they take a little longer to cook than your typical pancake. Brown on each side and enjoy!!

July 8, 2011

by Optimum Wellness

Comments

2 Responses to “ A Week of Balanced Breakfasts ”

John Monday on July 8th, 2011 7:24 pm
I know a lot of folks who don’t eat eggs (they’re allergic, for health reasons, or concerns about animal cruelty). Here’s an awesome site that gives tips on cooking and baking without eggs: http://EggFreeLiving.com
gluten free desserts on July 9th, 2011 11:39 am
Nice website! Greetings from Glory Foods.

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