Thursday, March 11, 2010

12 Ideas for Healthy Breakfast

A healthy breakfast should have at least 5 grams of protein and 5 grams of fiber. I like this article, which includes charts. Protein ideas we would actually use from these charts are milk, yogurt, sausage, bacon, peanut butter, cheese and eggs. Fibers we would actually use are oatmeal (the girls and I will eat but not Joey), muffins made with at least 1/2 whole wheat flour, whole wheat breat (toast), whole wheat cereal or granola, bananas and blueberries and strawberries (the girls and I will eat these, but Joey is allergic to bananas, blueberries and strawberries), zucchini, nuts.

So for breakfast ideas I have for now (before Joey ships off to basic):

1. breakfast burritos with scrambled eggs, cheese, lacto-fermented salsa, and sometimes sour cream or avacado slices all in a whole wheat tortilla.
2. sausage, eggs, or bacon with whole wheat toast, whole wheat (made from at least 1/2 whole wheat flour) pancakes with bananas, chocolate chips or blueberries in them or whole wheat (made from at least 1/2 whole wheat flour) bagels with blueberries or cacao chips (a healthier alternative to chocolate chips).
3. Yogurt parfaits -- homemade yogurt sweetened with honey with granola and blueberries or bananas (or both) stirred in.
4. sausage, eggs or bacon with zucchini bread made with 1/2 whole wheat flour.
5. smoothies made from homemade yogurt with honey, frozen fruit, whey to thin it and flaxseed meal to add some extra fiber with cereal or oatmeal to add some more fiber or sausage, eggs or bacon to add some extra protein
6. whole wheat toast with peanut butter, a glass of milk, fruit for the girls and eggs/bacon/sausage with whole wheat toast for Joey.
7. breakfast trail mix with nuts, cereal, dried fruit, unsweetened coconut shavings, cacao chips, etc.
8. English muffins sandwitches with egg, cheese, and bacon with fruit on the side
9. apples with peanut butter with a banana/glass of milk
10. cheese slices with fruit with yogurt to dip fruit in
11. Omlets with cheese, eggs, sausage/bacon, lacto-fermented salsa, whole wheat toast/zucchini bread/ muffins
12. French toast (made with whole wheat bread) can also add bacon/sausage for more protein and fruit for more fiber.

So now I am asking myself why I find it so hard to make breakfast -- after all, I have 12 fairly simple ideas right there and breakfast is the most important meal of the day. . .

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