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November 1, 2009
Mom always said ‘Breakfast is the most important meal of the day’ and she was right. Let’s add to that concept, ‘a healthy breakfast’ – that’s really the key. Also, after not having eaten for 10-12 hours, eating quality protein at breakfast is critical to creating and maintaining stable blood glucose and insulin levels which builds and maintains your energy levels to start your day. This is true for children and adults. Eating a breakfast with qualityprotein such as eggs, chicken sausage, turkey hotdogs, left over fish from dinner, etc. will help you to avoid getting drowsy in the mid-morning. If eating like this sounds foreign (or even ‘gross’) to you, don’t worry, simply start implementing these changes a little at a time and you’ll quickly notice the benefit (and so will your family and co-workers). Whatever you do, eat breakfast, but DON’T eat grains such as cereal, toast, bagels, etc.
Poached Eggs with Avocado and Apples
2-3 organic Free-range eggs per person
1/2 avocado per person
1/2 apple per person
sea salt and fresh cracked pepper
Optional: green salsa
- Fill medium (2-3 qt) saucepan 1/2 way with water; bring to boil
- Turn heat down to medium/low and crack eggs into water
- Cook for 2-1/2 minutes; remove eggs from water using a slotted spoon
- Add sliced avocado to plate
- Season both eggs and avocado to taste with sea salt, fresh cracked pepper (or some green salsa for a ‘kick’)
- Serve with sliced local (if possible) organic apple
Note From Dr. Paul: Although very nutritious, personally, this breakfast doesn’t stay with me long so I always plan to have a good mid-morning snack planned, like raw nuts with an apple, banana or raw almond butter with carrots and celery.
Egg Salad with Grapefruit
It’s a vital behavior to make extra food, planning for leftovers for later meals and/or snacks. Egg salad is great for leftover snacks.
6-8 hard boiled organic eggs (cook for 9 minutes after water begins to boil)
2-3 tablespoons organic mayonnaise
1 teaspoon Dijon mustard
1/2 teaspoon sea salt
fresh cracked pepper to taste
Optional ingredients:
left over steamed vegetables (i.e. broccoli, green beans, etc.), finely chopped or diced
diced celery
shredded zucchini
shredded carrot
chopped fresh spinach, kale, chard
1/2 peeled grapefruit per person
- Hard boil the eggs by cooking for 9 minutes after water begins to boil (use the timer on your microwave to prevent over cooking); rinse in cold water
- Peel eggs, rinsing to remove all pieces of egg shell; place in medium size mixing bowl
- Chop eggs
- Add remaining ingredients and mix well
- Serve with 1/2 grapefruit
Poached Eggs with Chicken Sausage and Grapefruit
2 organic free-range eggs per person
1 chicken sausage per person
1/2 grapefruit per person
sea salt and fresh cracked pepper
NOTE: If you are someone who has a high level of exercise, you may need to eat three eggs and/or two chicken sausages – increasing the fat is very important for blood sugar regulation and reducing midmorning cravings (see note below).
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Fill medium (2-3 qt) saucepan 1/2 way with water; bring to boil
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In separate pan*, place chicken sausage and small amount of water; cook over medium, turning occasionally, for about 8-9 minutes
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Turn heat down to low-medium and crack eggs into water; cook for 2-1/2 minutes; remove eggs from water using a slotted spoon (lift egg out of water - press on yolk to test doneness)
- Season eggs to taste with sea salt, fresh cracked pepper
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Serve with slices of organic grapefruit
*NOTE:It’s STRONGLY recommended to NOT use non-stick cookware because of toxic chemicals like Teflon leeching into the food and into your body from eating foods cooked in those pans. So using water, coconut oil, butter and high smoke-point oils such as sunflower, sesame and grape seed oils will prevent or minimize sticking and burning. Soak pan immediately after cooking in wate and clean with a metal ‘scruffy’ scrubber.
Fruit and Spinach Smoothie and Raw Nuts
This is a great ‘breakfast when you’re in a hurry or need to take it with you.
SMOOTHIE
1-2 banana
1 orange, peeled
1/2 avocado
2 handfuls spinach
2 tblsp coconut oil
2 cups almond or hemp milk (or purified water)
1 scoop Dr. K’s Perfect Greens for Health
Optional ingredients:
1 hard boiled egg
1 tablespoons lemon-flavored fish oil
RAW NUTS
1/2 cup raw nuts (almonds, walnuts, pumpkin seeds, sunflower seeds, hazelnuts, macadamia nuts, pecans, cashews, etc. – can be mixed with some organic raisins, goji berries, etc.)
- Add all ingredients to high-powered blender (like a Vita Mix)
- Blend well
- Can be stored up to 36 hours in refrigerator (preferably in glass, not plastic)
- Serve/eat with raw nuts
Veggie Fritata
Makes great leftovers for snacks.
6-8 organic eggs (depending on the size of your pan)
2-3 tablespoons organic butter
sea salt and fresh cracked pepper to taste
1/4 cup organic red bell pepper, chopped
1/4 cup organic broccoli, chopped
1/4 cup organic spinach, chopped
Optional ingredients:
shredded zucchini
shredded carrot
1/2 organic apple, sliced per person
This takes about 20-25 minutes start to finish so it’s better for mornings when you’re not in a rush.
- Over medium heat in a large skillet THAT HAS A COVER, melt butter and add onion and bell pepper; cook for 3-4 minutes
- Add chopped broccoli and chopped spinach and any other optional veggies you choose; cook for 3-4 minutes
- Crack all eggs directly into pan; stir to mix gently (you don’t have to ‘scramble’ them in the pan)
- Season with sea salt and fresh cracked pepper to taste
- Cover, turn to low and cook 15 minutes
- If it bottom of pan browns or burns, simply scrape egg mixture from above browned/burnt area to serve.
- Serve with fresh sliced apple or some other fresh organic fruit in season
Simple Chicken Omelet
This recipe needs some leftover chicken from dinner or you could use canned chicken. If you’re not a big eater, make a smaller omelet or one large omelet to share.
2-3 organic eggs per person
2 green onions
1 clove garlic
1/4 cup diced chicken per person
2 tablespoons butter, coconut oil or sunflower oil
Optional: raw cheese, avocado
Fresh seasonal fruit (pear, apple, strawberries, blueberries)
If using leftover chicken (which is cold from being in the ‘fridge), one option is to briefly warm the chicken before making the omelet; it’s not necessary though.
- Set small or medium skillet over low flame while prepping ingredients
- Mix eggs well in separate small mixing bowl
- Melt butter in pan over low-medium heat
- Pour eggs into pan
- After a minute or so, using a small spatula, lift the ‘edge’ of the egg mixture while tilting the pan to allow liquid egg mixture to flow under cooked eggs; over the next 1-2 minutes, repeat until no more liquid egg mixture remains
- Place chicken onto ONE HALF of cooking eggs; season with sea salt and fresh cracked pepper; optional: top with a sprinkle of raw cheese
- Optional: Avocado can be placed into omelet
- Using spatula, gently fold empty half of omelet over the side with chicken
- Cook for 1-2 minutes longer and serve; if you’re brave, flip the omelet onto the other side for thirty seconds before serving
- Serve with seasonal fruit
Brown Rice with Almond Milk, Raw Nuts, Raisins, and Bananas
This recipe is a break from having to cook in the morning – BUT, the brown rice needs to be made the night before. Although not technically grain-free, it’s gluten free and low glycemic.
1 cups cooked brown rice per person
1/2 cup almond milk (alternative: hazelnut milk, hemp milk, or rice milk)
1/4 cup chopped raw nuts (walnuts, almonds, hazelnuts, sunflower seeds, macadamia nuts, etc.) per person
1/8 teaspoon ground cinnamon
pinch of ground nutmeg (optional)
- Need 1/2 – 1 cup cooked brown rice per person CAN BE MADE A DAY OR TWO AHEAD [2 cups purified water brought to boil; add 1 cup brown rice; cover and reduce to low - cook for 45-50 minutes]
- Add warm or cold almond or hemp milk [can warm both rice and almond/hemp milk together in a small sauce pan]
- Top brown rice with raw nuts
- Carefully sprinkle cinnamon and a pinch of nutmeg
- Top with sliced banana and raisins and optional sweetener
- 1 tablespoon sweetener: raw honey, raw agave nectar, pure maple syrup, etc.
1 banana, sliced, per person
Egg and Garlic Yam Scramble
2-3 organic eggs per person
2 garlic cloves per person, chopped
1/3 cooked yam per person
1-2 tablespoon olive, coconut, or sunflower oil; or organic butter
sea salt and fresh cracked pepper
Optional: red or green salsa
- NOTE: This requires COOKED yams [steam some for dinner the night before: cut into quarters, steam approximately 9 minutes or until fork tender but not falling apart]
- Using a small to medium sized skillet, add oil or butter over low-medium heat; add garlic
Immediately add cooked yams and cook only until heated through; if garlic browns, that’s okay – the crunchy burned garlic is a great flavor and texture
- Crack eggs directly into pan; stir to cook – don’t overcook eggs
- Add sea salt and fresh cracked black pepper to taste; AND/OR salsa instead
- Serve with sliced apples
Chicken Sausage with Sliced Apples
1-2 chicken sausages per person
1/2 apple per person
- Place sausages in sauté/fry pan* with 1/2 cup water over medium heat
- Cook through, turning sausages
- Allow water to eventually evaporate as sausages continue to cook until browned
*NOTE: It’s recommended to NOT use non-stick cookware because of toxic chemicals like Teflon leeching into the food and into your body from eating foods cooked in those pans. So using water, coconut oil, butter and high smoke-point oils such as sunflower, sesame and grape seed oils is the method to prevent sticking and burning.
Dr. Bruce’s Almond Flour Pancakes with Raw Nuts and Bananas
This recipe serves a family of four; adjust accordingly. The left overs make great snacks!
2 cup almond flour (meal) OR 1 cup almond flour and 1 cup coconut flour (can also substitute brown rice or amaranth flour – anything that’s gluten-free )
4 eggs
1/2 cup purified water or almond milk
4 tablespoons coconut oil
1/2 teaspoon sea salt
1 tablespoon sweetener: raw honey, raw agave nectar, pure maple syrup, etc.
chopped raw nuts (walnuts, almonds, pecans, etc.)
1/2 banana per person
- In medium to large mixing bowl, mix all ingredients well (may have to add more water/almond milk and/or almond flour)
- Cook on hot griddle or in a waffle maker
- Top with chopped raw nuts and sliced banana
- Optional: top with pure maple syrup
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