What’s for breakfast? Cereal? Low-fat yogurt? A single hard-boiled egg? If breakfast is an afterthought or a meal that happens by accident (if it happens at all), I hope I can help you rethink your morning and shift your routine from eating-on-the-run to fueling-up for the long haul.
Whoever first said, “Breakfast is the most important meal of the day,” knew what she was talking about. Sure, in our fast-paced world where many people wake up feeling like they are already behind, it’s not always easy to prioritize breakfast, but beginning your day with a nutrient-dense breakfast suited to your body is a linchpin far too important to omit. A solid breakfast provides both children and adults with:
• Stable blood sugar
• A happy, revved-up metabolism
• Solid, stable energy for 4-5 hours at a pop
• Mental clarity and focus
• Improved memory
• A greater sense of well-being and emotional stability
Imagine a day when you aren’t dealing with blood sugar crashes (aka, “the hangries), moodiness, mental fogginess, or sluggishness. Dreamy, right? It’s all yours if you set your day in motion with good fuel.
Breakfast sets the tone for your entire day.
Eating a breakfast right for you is going to change your life. But here’s the catch: you may have to experiment a bit to figure out what that is. Every body is different, even if just a little bit. Some people need more protein in the morning, others more fat. (For the record, nobody needs more sugar.) So consider trying on some breakfasts as if you were trying on shoes; see what fits and feels good.
• 1-2 cups vegetables sautéed in olive oil or butter with an organic egg or two. My favorite veggies right now: onions, garlic scapes, broccoli, and kale); add a dollop of aioli if you really want a treat.
• a vegetable/fruit smoothie that’s heavy on the veggies and light on the fruit. Try for 2/3 veggies like zucchini, cucumbers, kale, or spinach and 1/3 fruit. Add a plant-based protein powder like Vega One to keep you full longer.
• 2-3 Tablespoons chia seeds soaked in ½-3/4 cup coconut milk, almond milk, or yogurt. Add fresh berries, nuts and seeds, shredded coconut, and cacao nibs for a superfood, antioxidant-rich start to your day.
Sometimes a rock star breakfast doesn’t look anything like a typical breakfast. Last night’s leftovers of roasted chicken and vegetables would probably make an excellent start to the day. Sweet potato and Brussels sprouts paired with organic sausage might seem weird at first but will probably keep you full and focused for five hours.
Here’s another go-to recipe of mine. I believe it first came from The Splendid Table on NPR. I’ll make it on Sunday so it’s ready to go for the week:
Cauliflower Kuku Yield: 4 generous servings
Kuku is a type of open-faced omelet similar to the Italian frittata and the Arab eggah. Filled with vegetables and herbs, a good kuku should be thick and rather fluffy. A frittata pan, consisting of two interlinking pans that fit one on top of the other, is perfect for making a kuku—a regular pan will also be fine; you will just have to cook the top under the broiler for a couple of minutes. (I use my cast iron pan.)
One of the best things about kukus is that they can be eaten hot or at room temperature, and they keep very well in the fridge for up to 4 days.
1/2 cup olive oil
1 medium onion, peeled and thinly sliced
2 cloves garlic, peeled and finely chopped
1 small head cauliflower, cut up into florets and coarsely chopped
1 1/2 teaspoons sea salt
1/2 teaspoon freshly ground pepper
1 teaspoon ground cumin
1/4 teaspoon turmeric
1/4 teaspoon cayenne
1/2 cup chopped fresh parsley
1/2 teaspoon baking powder
1 Tablespoon rice flour or potato starch
1/2 cup goat-milk cheese, crumbled
Preheat oven to 400 ̊F. Heat 1/4 cup oil in a medium-sized, ovenproof skillet over medium heat. Add onion, garlic, cauliflower, salt, pepper, cumin, turmeric, cayenne, and parsley, and stir-fry for 4-5 minutes, or until the cauliflower is soft. Meanwhile, break the eggs into a mixing bowl, add the remaining ingredients and whisk lightly. Pour kuku mixture into the skillet and give it a quick stir using a rubber spatula. Reduce heat to low, flatten the surface of the kuku, and pour the remaining oil around the edges. Cook for 4 minutes. Transfer the skillet to the preheated oven and bake for 8 to 10 minutes, or until the edges are lightly browned and coming away from the skillet. Remove the skillet from the oven, cut into wedges, and serve with fresh herbs and yogurt.
Just remember, breakfast isn’t going to make itself. It’s going to take planning and a little extra time to succeed. But I promise, if you muster up 15 minutes to feed yourself and the will to try something new, you just might experience what it feels like to be Wonder Woman or Superman: strong and unstoppable.
In love & service,
P.S. As always, I’d love for you to leave a comment below. I’m always curious about what you’re thinking, and I’ll always respond.