Starting down the plant-strong path can often seem daunting. Sometimes the thought of changing every thing at once is a little overwhelming. So what if you just changed breakfast to start?
Change breakfast, and that’s a third of your day that is suddenly plant-strong. You start off your day on the right foot, and maybe you make some better choices through out the day (or maybe you don’t), but at least you’ve started off the right way. Breakfast is a pretty easy meal to get a handle of.
What if you don’t have time for breakfast?
The simple answer is to make time. Breakfast can be prepared in a few minutes or the night before. You need about 10 minutes. Wake up 10 minutes early, or look at your morning routine to see what can be changed. Or, bring your breakfast with you.
Let’s talk about possibilities:
Cereal: This might be one of the easiest things to pull together. You’ll need a good whole grain cereal that is low in sugar. You want to see the word “WHOLE” before the grain, and you don’t want to see extracted sweetener in the first 3 ingredients. Of course you want to make sure there is no added oil or animal products in your cereal.
Then it’s time for some non-dairy milk! There are so many unsweetened non-dairy milks out there. You just want to avoid anything with coconut milk (too much saturated fat) and you want to avoid any of the sweetened non-dairy milks.
Lastly, throw some fruit on top. Frozen or fresh, it’s up to you.
A few plant-strong cereals:
Instant Oatmeal: Maple Apple Spice, Original Plain, Oatmeal with Flax. Bear Mush, 7
Grain, Oat Bran, Oat Flakes, 4 Grain plus Flax, Steel Cut Oats, Bulgar Wheat, Yellow
Bob’s Red Mill
Rolled Oats, Oatmeal, 5, 6 ,7, 8, 10 Grain, Barley Grits, Creamy Buckwheat,, Creamy
Brown Rice Farina, Kamut, Spice ‘N Nice, Whole Wheat Farina
Instant Oatmeal, Oat Bran, Rolled Oats, Whole Wheat, Barley
Instant Oatmeal, Hemp Plus Oatmeal, Flax Plus Oatmeal, Old Wessex,Oatmeal,
Scottish Style Porridge Oats, Irish Style Oatmeal, 5 Grain Cereal, Creamy Oat Bran
Quaker Oats Co.
Quaker Oats, Quick Quaker Oats
Brown Rice Cream, Barley Plus, Uncle Sam Instant Oatmeal
Oatmeal: E2 intern, Katherine wrote a great blog all about oatmeal. Oatmeal is a great way to start the day and has tons of great health benefits. Dr. Esselstyn and Ann are big fans of oatmeal and suggest it to their patients as a great breakfast. You might also like one of my dessert oatmeals!
Scrambles: I love a good savory breakfast! You can do lots of things with scrambles.
Potato, beans and vegetables. For this, I throw some (cooked) diced potatoes in a pan, a handful of greens, some (cooked) beans, nutritional yeast and some salsa. It takes very little time, and is very filling. You can get fancy and throw it in a whole grain wrap, and you’ve got a burrito, or throw it in a (not fried) corn tortilla and you’ve got breakfast tacos!
Tofu scramble: Same concept as above. Tofu, nutritional yeast, veggies/greens or any other vegetables. Just crumble up your extra firm tofu, add nutritional yeast and vegetables, and heat up. Add some salsa or hot sauce to make it extra fun.
Fruit & Toast: Running low on time? A couple pieces of fruit, a slice of whole grain toast with a little peanut butter can be a great to-go breakfast.
Mighty Muffins: These are great to make ahead. Throw in the fruit you like. Make a big batch, you’ve got breakfast for a few days. Enjoy with some fruit.
Greens: If you have been to one of our retreat weekends you know we always have cooked greens at breakfast. Pile some on your scramble, enjoy them in savory oatmeal, have them with your toast. Add a little salsa or hot sauce. Be daring!
*You might have noticed that we don’t have any juices or smoothies as breakfast options. Smoothies and juices should be saved for occasional treats. We (and all of the doctors and nutritionists we work with) do not recommend that people drink their food. It causes a spike in blood sugar which can be problematic for many people. Dr. Campbell refers to this spike as a “glycemic burst”. So chew your food, it will help you have better controlled blood sugar throughout the day, among other health benefits of chewing your food rather than drinking it.
There are so many breakfast options. Get creative, plan ahead if you need to, make something the night before so you just have to heat it up. Make a big batch of your favorite breakfast so you have it all week.
If going plant-strong seems daunting, consider just trying out breakfast for a week or 2. I’ll tackle lunch ideas in my next blog!