Friday, April 22, 2011

Breakfast: Set the Foundation for a Balanced day!

 As you may have heard by now... Breakfast is an important meal!  :-) Eating breakfast provides nourishment which literally breaks-the-fast between dinner and the many hours that pass before the next meal.  Set the foundation for a calm, happy, organized day by having a well rounded breakfast loaded with a balance of animal proteins, healthy fats, and carbohydrates from real whole foods like fruits, vegetables, beans, lentils, or dairy.  It's particularly important to have animal proteins in the morning because they provide a complete balance of all the essential amino acids.  We are what we eat and amino acids form neurotransmitters that help aid in communication between the body and brain.The brain, particularly the hypothalamus controls feelings of hunger, appetite, and fullness in the body based on factors like how long it's been since you've eaten, your blood sugar levels, etc.  By providing your brain with the right building blocks (amino acids) you strengthen your brain chemistry and set the foundation for a well-balanced day. 
  Start out with a few glasses of hot or lukewarm water and a piece of fruit.  Then for the main course have a nutrient packed meal like Keri's Morning Scramble or Veggie Hash-browns and Eggs.  For those morning where you have minimal time toss together your favorite protein shake or mix milk with protein powder for a last minute meal!

Keri's Morning Scramble
This quick and easy savory breakfast that only takes around 20 minutes to prepare and clean.  Pre-cook your sausage and have on hand.  The great thing about this recipe is that just about any vegetables will work... use what you have on hand!

butter and or coconut oil
2 eggs
splash whole milk
salt and pepper
1/2 teaspoon garlic
1/4 cup asparagus spears, chopped in 1/2 inch pieces
1/2 cup spinach or arugula leaves
1/4 cup cherry tomatoes, sliced in halves
1 oz. turkey or pork breakfast sausage, crumbled and cooked in advance
1/2 oz. tomato basil goat cheese or 1/2 avocado, cubed

1. Melt butter in one small sauce pan over medium low.   Whisk eggs, milk, and salt and pepper together.  Pour egg mixture into saute pan and scramble.  
2.  Meanwhile melt butter or coconut oil in another small saute pan over medium high heat.  Add garlic to pan and cook until fragrant.  Add asparagus and saute for 1-2 minutes before stirring in leafy greens and cherry tomatoes.  Saute for 3-5 minutes or until asparagus and tomatoes are soft and greens are wilted.
3.  Top with turkey sausage and hand-crumbled goat cheese or avocado.

*Some of my other favorite variations include black beans with sauteed bell pepper slices and cherry tomatoes,  roasted sweet potatoes with braised broccoli and purple cabbage, and lastly sauteed yellow squash with onions and arugula.  

Veggie Hash Browns
This recipe is a great way to pack in a variety of vegetables and colors into your meal!  Serve with your favorite style of eggs!


1 medium sweet potato, unpeeled and chopped into large pieces
3 red skinned potatoes, unpeeled and chopped into large pieces
2 yellow squash, chopped into large pieces
2 small zucchini, chopped into large pieces
2 tablespoons extra virgin olive oil,divided
2 tablespoons unsalted butter
1 tablespoon creole seasoning
1 teaspoon cajun seasoning
freshly ground black pepper
1 large tomato, diced


1. In a food processor, grate all the vegetables. Mix grated vegetables, half the olive oil, and seasonings together to combine and set aside.

2. In a large skillet, heat remaining oil and butter over medium high heat. Place vegetables in the hot skillet in two batches, flatten with a spatula. Turn every 3 minutes until lightly golden brown. Serve immediately with diced tomato.

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