What’s for Breakfast?

Most of us have the heard the saying “Breakfast is the most important meal of the day” right? There is so much evidence to back this up. It is part of maintaining a healthy weight, keeping blood sugars level and a kickstart to the metabolism.  I am not talking about a bowl of fruit loops or a piece of toast with jam. Dr.  Mark Hymen says that we should eat like a KING or QUEEN at Breakfast,  a Prince at lunch and a pauper at supper. In other words  breakfast should be loaded with lots of good nutrition to start the day. Most people eat the same thing at breakfast everyday, and this is not a bad thing. Our breakfast is the same 6 days a week and then healthy  “waffles or pancakes” every Friday.  Steel Cut Oats has replaced our regular large bowl of rolled oats.  It took some tweeking to get the recipe working for us and now there is no turning back.  We top this everyday with blueberries, 1 chopped date instead of brown sugar, some freshly ground flax seed, a little almond or soy milk and some days we add half a banana.  Silver Hills sprouted grains Squirrley bread is our favorite,  toasted with natural peanut butter and a drizzle of local honey and  to finish things off a hot, delicious cup of coffee (my only cup of the day).

Other Breakfast Ideas and a couple of recipes:

Healthy Waffles:

1 cup whole spelt flour

1 cup whole wheat flour

1/2 tsp baking soda

2 tsp baking powder

1/4 tsp salt

1/2 cup unsweetened applesauce with 1 tsp baking powder mixed in (let sit 3-5 min)

2 cup unsweetened soy milk + 2 tbsp vinegar

1/4 cup butter melted

Mix dry ingredients together. Whisk wet ingredients together in separate bowl or large measuring cup. Mix wet into dry.

We top our waffles with lots of fruit, usually a mixture of berries, plain 0% greek yogurt, tsp ground flax seed, 1 tbsp toasted pecans and a little pure maple syrup drizzled.  Yum!

Chocolate Smoothie

5 ounces or a small handful of baby spinach

2 cups frozen blueberries

3/4 soy or almond milk

1 medium banana

1-2 pitted dates

2 tbsp natural unsweetened cocoa powder

1 tbsp ground flax seeds

Blend all ingredients together in a high powered blender until smooth and creamy. This makes 2 servings.

Steel Cut Oats (our recipe for 2)

1/4 cup Red River cereal

1 cup (almost) steel cut oats

3 cups + a little water

1-2 tsp cinnamon

Put all the ingredients in a pot and bring to a boil. Reduce heat to a simmer and leave the lid off for about 5 minutes. Then put the lid on and turn the heat off. Remove from burner if you have an electric stove. Leave covered for 20 minutes then stir and serve. (the timing may need to be adjusted depending on how thick or thin you like it:)

New to try: Bob’s Red Mill Old Country Style Museli

Try this boiled for 3-5 minutes with water or milk, or just stir it into your milk or plain low fat yogurt cold.

1/2 cup gives you 220 calories with 8 grams fibre, 8 grams protein, no sodium or added sugar (only what comes naturally in the raisins and dates).

Everyday Favorite Salad Dressing

We eat a large salad every day starting with lots of fresh organic greens, and then adding a variety of other fresh vegetables like peppers, tomatoes,cucumber,avocado,  grated carrots, or raw grated beets. Add some sliced apple or pears, orange segments or mango, top with nuts ,seeds or dried cranberries. You can add chickpeas and/or a little goat feta cheese. The possibilites are endless and always delicious!

2 Tbsp olive oil

1 tbsp water

2 Tbsp balsamic vinegar

1 tsp honey or agave syrup

1 tsp dijon mustard

pinch salt

Optional: 1 garlic clove minced

Optional: add 1 Tbsp poppyseeds or 1 Tbsp toasted sesame seeds

*variations: substitute red wine vinegar or apple cider vinegar or raspberry vinegar for balsamic vinegar

Why this name?


This blog is about 2 years in the making with more poor  than good  excuses  for the delay. I wanted  a name that gave meaning to my vision.  So after some serious thinking and discussions with friends, I settled on revolutionwell, a suggestion by my friend  Greg. He threw in his “2 cents” and it was everything I was thinking and more.  This blog will  be about health and nutrtition, with lots of recipes, meal planning ideas and other fun stuff like exercise.  I will  talk about our food supply and how it has changed over the years , and why it should matter to us.

From merriam-webster.com – Revolution  – “a fundamental change in the way of thinking about or visualizing something: a change of paradigm”.  How I think about  food and what I feed myself and my family has changed.   A family health crisis 8 years ago was the starting point of change with wellness taking on a whole new meaning. Hence “Well” , the second part of the name. For some as Greg says “it is a place of survival. In some cultures it was and still is a meeting place. It is also a source for something that is good and healthy, not just water but ideas, advice and encouragement.”  So… I hope you will come back.  I hope that my journey will inspire you, encourage you and maybe even challenge you to join the revolution.