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).

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