The Most Important Meal of The Day September 23, 2009

I did a survey asking friends, family members and the occasional stranger what their favorite meal of the day was. This was not a very scientific study so don’t expect any pie charts, but most people responded with breakfast!

If you are on the coffee and doughnut bandwagon, I would suggest jumping off now and taking a look at the many available options listed here which are filling, and will provide you with more energy to start your day.

I find many clients complain that they just don’t have an appetite in the morning. I feel the same way! I usually start my day with a cup of tea and wait until my hunger kicks in, or I have a breakfast smoothie which is easier to digest since it requires minimal chewing.

It is called Break-fast for a reason, your body has been fasting while you sleep for 8-12 hours, so even if you don’t wake with an appetite, try having something small to get your metabolism going. A little bit of fruit, a handful of nuts or some juice will work, and research has shown that eating breakfast can help regulate weight.

Those who eat breakfast lose more weight than those who skip breakfast because your metabolism slows down while you sleep and it doesn’t speed back up until you eat again. If you don’t eat until lunchtime, your body won’t burn as many calories as it could during the morning period. Also according to Ayurvedic medicine, your body’s fuel burning digestive power changes depending on the time of the day you eat.

I am inviting you to experiment with what kind of breakfast works best for your specific body.

Chose one week to try a different breakfast every day and keep track of how you feel after eating each meal. You will only learn what works for you through experimenting, and you can try some of the recipes I’ve posted below for more ideas!

Four Fabulous Breakfast Ideas

1.Whole Grain Oatmeal is a delicious breakfast that you can make in endless ways. Fall is a good time to start eating it when it gets chilly out, but I love these breakfasts in the winter time.

a) Cooked Grains: You can use any grain: steel cut oats which cook longer but provide you with more energy with its slow release of energy,rolled oats (quicker cooking), soaked chia seeds (click here for recipe), quinoa, leftover brown rice, whole wheat cous cous, millet. For prepared grains try Bob’s Red Mill which you can find at your local grocer.

b)Sweeten with honey, agave nectar, maple syrup or blackstrap molasses for iron. Spicing with cinnamon or nutmeg always adds a little something to it as well. Here is an oatmeal smoothie recipe!

c) For creaminess add your choice of milk (soy/rice/almond/coconut),  1 tsp of coconut oil,  1 tsp almond butter (or nut butter of your choosing)

d) Top with nuts, dried fruits, fresh berries, hemp seeds, coconut flakes, and whatever else you desire!

2. Eggstremely Delicious

Once you want to start getting into bigger meals for breakfast, which is great during the weekend when you have more time- eggs are the quite versatile, satisfying and also happen to be the cheapest form of complete protein around. I use free range organic eggs  after reading about eggs in the Omnivore’s Dilemma, it was hard to go back, read more about organic/free range eggs here to make the choice for yourself.

(Vegans feel free to use tofu for your morning scrambles, I don’t mean to leave you out here.)

The easiest is an omelet, and they are good for emptying the fridge when you have leftovers or veggies losing their former mojo. See this weeks Frittata recipe submitted by Jon Handel, and try his Morroccan Shakshuka recipe too! (which I am posting today) Experiment making different kinds of eggs, poached, overeasy, omellettes, scrambles, here’s another great egg recipe from Mark Bittman.

3. Smoothies/Fruits and Yogourt

I learned from my mother that breakfast is a time for fruit and yogourt. She piles high a variety of fruits in a bowl and then tops it with plain yogourt and her choice of flax, granola or nuts.

I view smoothies as a great way to pile in all the good stuff without really knowing what’s in it! I usually start with frozen fruit such as one frozen banana, 1tbs almond butter, 2 medjool dates, 1/4 almond milk and 1 cup water. I often add 1 tbs of flax powder, and a greens powder containing Spirulina which is a complete protein which contains all essential amino acids (1tsp spirulina has 3g of protein). Experiment adding other superfoods like Goji berries, Maca powder,

4. Whole grain toast/waffles/

If you don’t have time to make batter for crepes/waffles, you can cut corners by making french toast using whole grain bread. Crack one egg add a little milk as you would for scrambled egg, then add cinnamon and nutmeg. Dip bread into mixture and place in oiled pan until egg browns. Top with fresh berries and yogourt.If you do have time for crepes! Try these!

You can also purchase whole grain waffles at your local grocer- I know P.A on Parc and Laurier sells these.

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I think it is fascinating to take a look at what people are eating for breakfast around the world, so for those of you who are interested, check this out. Breakfasts around the world

Please post your comments about what your favourite breakfast is, and any tips you have to share.

photo: Andrew Scrivani for The New York Times