Breakfast Time

What do they always say?  Breakfast is the most important meal of the day?  I do agree that it is very important to start your day with a good meal.  There are many reasons why you should not skip breakfast but two of the most important reasons in my book are:

  1. If you are trying to lose or maintain your weight, breakfast is the meal that is going to kick start your metabolism. If you don’t eat something in the morning, you are wasting valuable time where you are not burning calories.  Calories in versus calories out is the mantra.  So if you don’t eat in the morning, your metabolism doesn’t start to burn calories, and now you are behind all day long.
  2. Starting your morning with a breakfast that contains some protein allows your body and it’s blood sugar to be more balanced all day long.  Try it out for yourself.  If you eat protein at every meal and every snack, you will NOT have that dip in energy in the afternoon. If you have too many carbohyrdrates in the morning and it is not balanced with protein, no matter what you eat the rest of the day, your energy will not be as even and you will experience dips throughout the day.

Experiment with it and see what makes you feel good all day long.  Is it eggs and toast? Oatmeal with nuts? Chicken Soup?  Every person is different.  See what makes you feel the best.  If you like something hot to eat in the winter time, then try out this yummy breakfast!

Hearty Morning Cereal

*This is another delicious recipe based on one in “Feeding the Whole Family” by Cynthia Lair. This was my go to cook book for a long time.  The cereal is like a cream of wheat, but more nutritious and packed with protein. You may use any grain that you like in place of the oat groats, millet and amaranth. I just like this combination because it offers some natural sweetness to the cereal. Oat groats do not contain gluten so if you are gluten free, then this combination will work for you.

½ c. oat groats

¼ c. amaranth

¼ c. millet

¼ cup walnuts

¼ cup almonds

¼ cup sunflower seeds

¼ cup pumpkin seeds

Lightly toast all of the above ingredients in an un-greased skillet. Toast only until a distinct nutty aroma is apparent. Grind all ingredients in a coffee grinder or blender, until fine. Cook 1/3 cup of the ground cereal with one-cup milk, milk alternative or water in a small pan over medium heat. Cook until thick. Stir frequently to avoid burning. Store the rest of the ground cereal in the refrigerator or freezer.

Kitchen Experiments – Creamy Beany Broccoli Soup

I love soup! I love soup in the winter, spring, summer or fall. I love soup for breakfast, lunch or dinner. Any time of day, any time of year! I love brothy soups, creamy soups, or loaded with stuff soup. I just plain love soup! I am usually not a follow the recipe kind of a soup maker, I am usually just a throw it in the pot and see what happens kind of a soup maker. However, there are several recipes that have made it into my repertoire when I am in the mood to follow a recipe. The “Creamy Broccoli Soup” by Cynthia Lair from her Feeding the Whole Family cookbook has been one of my favorites since I had Cynthia as a teacher at Bastyr University while getting my masters in nutrition. The only problem that I had with this recipe was that it did not have a significant amount of protein in it. As I said, I like to have soup for breakfast, especially when I am working, but I like it to have protein so that it holds me over for the morning and I don’t spike my blood sugar. So, I decided to tweak the recipe just a little.

soup

Creamy Beany Broccoli Soup

2 large stems of broccoli with flowerets

1 tsp. extra-virgin olive oil

2 medium onions, chopped

2 leeks, white part mainly with 1 inch of green top, cleaned and chopped

1/2 t. sea salt

1 tsp. coriander

2 medium potatoes, diced

1 15oz can cannellini beans, drained and rinsed

5 celery stalks, chopped

4 – 4 ½ c. water

2 Tbs. cashew butter

Sea salt and fresh ground pepper to taste

  1. Cut off the broccoli flowerets, cut into bite-sized pieces. Place flowerets in small saucepan with a little water on the bottom. Steam for 5 minutes, until the color just starts to change. Peel the broccoli stems and dice into small pieces.
  2. Heat oil in a 3-quart pot. Add onions, leeks, salt, and coriander. Cover the pot and simmer on low heat, stirring occasionally, until the onion/leek mixture cooks down to a nice mush (10 to 15 minutes).
  3. Add the broccoli stem pieces, potatoes, cannellini beans, celery, and water to the onion mush; cover and simmer until the potatoes are soft (15 to 20 minutes).
  4. Put the soup mixture in a blender, or use a hand blender, with cashew butter and blend until smooth. Add salt and pepper to taste and serve.

Preparation time: 45 minutes

Makes 6 servings

I hope that you will try this recipe and enjoy it as much as I do for breakfast, lunch or dinner! Happy cooking!