We all have heard that breakfast is the most important meal of the day but breakfast becomes an even more vitally important meal for people in recovery. It’s because breakfast can set the tone and temperament of your body and brain for the entire day.
Too many people skip breakfast as they run out the door for work or think coffee alone is breakfast. Both are wrong, as when you wake in the morning your body is both dehydrated and your glucose reserves are low and by skipping breakfast you set your morning on a HANGRY rollercoaster that may last for the rest of the day.
Ok, now that I have hopefully convinced you to take the time to eat breakfast, what foods should you eat? Keep in mind that high-protein foods tend to wake us up and the complex carbohydrate of whole grains tends to help keep us calm and regular. A combination of the two makes for a good start to the day.
While the traditional hearty American breakfast of eggs with all the trimmings has come under attack from every corner in the last decade and with good reason (as it is high in saturated fats, salt, and sugar, thus remarkably low in nutrient value), too many of us still choose to pick up a fast food version of our American breakfast on our way to work. And if you look at the cold cereals that stock our grocery shelves as a fast alternative for breakfast, many are packed full of simple sugars and refined grains.
So what should you eat? In recovery, a breakfast of whole grains, hot or cold breakfast cereals, or whole-grain breads, muffins, waffles, or pancakes with a side of a healthy protein such as a greek yogurt, an organic hard boiled egg, or a scrambled egg is the best way to maintain energy through the day and build resilience to stress.
Many of us still have a lot of preconceived notions about what constitutes a breakfast food. Many cultures start the day with fish or beans and corn bread. A tuna salad on whole-grain toast would make an excellent breakfast, as would a whole grain english muffin with nut butter but most of us would classify this as lunch or dinner fare. So keep in mind that many recipes outside the breakfast section of your favorite cookbook would make for a super breakfast and as a result last night’s leftovers are often great morning foods options.
Mary’s Quick Superfood Recovery Breakfast
½ cup Organic Quick (not instant) Oats
1 cup Hot Water
1 cup Frozen Organic Blueberries
28 ounce Bowl
1. Add ½ cup Organic Quick Oats to a deep cereal bowl. I use one that is 28 ounces to avoid a spill over of oatmeal in the microwave.
2. Add 1 cup hot water to oatmeal and mix. If you are starting with hot water from a Keruig coffeemaker microwave on high for 1 minute. If you are using cold water, microwave on high for 1 ½ to 2 minutes.
3. Remove from microwave with caution as it will be hot. Stir in 1 cup frozen blueberries and mix, enjoy.
Note: If you don’t like blueberries you can add any other fruit (applesauce, bananas, peaches, or pears are great), cinnamon or any other spice, nuts, seeds, pumpkin puree, and or greek yogurt to make oatmeal tastier and even more nutritious.
Note: Remember to add a side of protein of your choice for nutritional balance.
Granola
A great breakfast cereal that’s full of fiber, protein, and many vitamins and minerals, granola is also a crunchy snack, a good topping on yogurt or fruit compote, and a great stuffing for baked apples or pears.
Makes 5 cups
3 cups rolled oats
1/2 cup rye or soy grits
1 cup nuts: walnuts, almonds, hazelnuts, or cashews
1/3 cup raisins
1/4 cup sunflower seeds or pumpkin seeds
1/4 cup sesame seeds
1/4 cup chopped dried fruit (optional)
1/4 cup vegetable oil, such as corn, safflower, or canola
1/3 cup barley malt or molasses
1. Preheat the oven to 350° F. In a large bowl, mix the oats, grits, nuts, raisins, seeds, and fruit.
2. In a small bowl, mix the oil and malt and then add to the large bowl. Stir well to coat the oat mixture.
3. Spread on a large baking sheet and bake 20 minutes, or until crispy brown.
