Wednesday, December 31, 2008

Healthy You Breakfast Choices

Breakfast is a very important part of your day. The choices you make for breakfast will set in motion your food choices for the rest of the day. I guarantee if you eat a healthy, filling breakfasts you will be less inclined to make bad choices the rest of the day. 

Here are a few suggestions:


~Oatmeal(rolled or steel-cut, not instant)- Given oatmeal's high content of complex carbohydrates and water-soluble fiber which encourages slow digestion and stabilizes blood-glucose levels, this is an ideal, healthy breakfast choice. For extra protein and essential fatty acids, sprinkle the oatmeal with LSA* and fresh fruit or a little agave nectar and LSA which is also low glycemic.

~Rusher's Shake*- This is a quick, delicious shake that is easily digested.

~Scrambled Tofu* or scrambled egg whites- Both of these choices are great because of their high protein content which is a building block for lean muscle growth. Add fresh veggies or an apple and your set.

~Whole grain, rye or gluten free toast with your choice of topping such as tahini, honey/agave nectar and LSA or banana, honey/agave nectar and LSA or almond butter, honey/agave nectar and LSA. Use very little of the honey/agave nectar and make sure to avoid processed jellies and jams that are very high in sugar. If you prefer a savory topping on your toast you can try scrambled egg whites or a little avocado for some added EFA's.

*recipes follow

~An excellent source for more clean breakfast choices is Clean Eating Magazine. Click here for a link.





Recipes:

LSA

3 cups raw whole linseed(flaxseed)
2 cups raw whole shelled sunflower seeds
1 cup raw whole almonds

Grind each until fine then mix together. Store in an airtight glass jar in the fridge.

A coffee grinder works great for grinding the nuts and seeds. I suggest you have one just for the purpose of grinding the LSA.

The mixture has a nutty, slightly sweet taste. It is yummy sprinkled on oatmeal, fruit, rice or just about anything:)

LSA is a good source of fiber, protein, essential fatty acids and minerals. I use this often!


Rusher's Shake

3/4-1 cup almond, soy, coconut or rice milk
3/4 cup ice (or use frozen fruit)
1/2 banana
6 strawberries
1/2 cup fresh or frozen chopped pineapple (no canned)
1/2 Tbs. honey/agave nectar or a pinch or two of stevia
1 Tbs. LSA

Blend together and serve immediately


Scrambled Tofu
Serves 3

2 Tbs. water
1-1/2 lbs. tofu, chopped
2 small onions, peeled and diced
1 Tbs. minced garlic
1/2 green bell pepper, finely chopped
1/2 cup fresh mushrooms, sliced
4 Tbs. cold-pressed virgin olive oil
1/2 Tbs brown mustard
2 Tbs. white miso or soy sauce
1 tsp. curry powder
4 Tbs. finely chopped fresh parsley
1/2 tsp. dried tarragon
1/4 tsp. chili powder
1/4 tsp. freshly ground black pepper
1/4 tsp. sea salt

Heat the water in a skillet, add tofu, onions, garlic, bell pepper and mushrooms then add oil.
Cook for 8-10 minutes over medium heat.
Mix the mustard and miso together in a bowl and pour over the tofu mixture in the skillet.
Stir in the curry powder, parsley, tarragon, chili powder, black pepper and salt and continue cooking for 6-8 minutes until most of the liquid in the skillet evaporates.
Serve hot with salad, veggies or toast.
You can also sprinkle with some LSA for added protein but taste first to see if it's to your liking. You can also serve with chopped scallions.


~Stay tuned, up next are great snack ideas!

5 comments:

VeggieGirl said...

Love the ideas/recipes!!

Happy New Year!!

Piper said...

When I saw the picture at the top I was at a distance and it looked like a bowl of feta or blue cheese. I was thinking, I can't imagine eating that for breakfast:)

Lizzie M. said...

Just ground the flaxseed, been making the Rusher's shakes all week and am going to try that tofu scramble!

make the world a little better said...

I really undervalued the importance of a good breakfast for years -- thought anything in my stomach was fine or could even get by without eating anything.

I now take care to eat a (semi) healthy breakfast (at a minimum) and not only do I have more energy to get things done, I get sick a lot less often.

You have to get out of being lazy (I'm not a morning person so it takes effort to make a meal in the morning for me), but the payout is great in being more productive.

Spring said...

I think I need to be your next do neighbor so when you make all these things you can just double them and I can have some too:))

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