There are several reasons why starting each morning with a healthy breakfast is important. To begin with, breakfast gives you energy to get things done. Breakfast also kick-starts your metabolism, which helps you to burn calories throughout the day. For this reason, it is actually a better strategy for those who desire to lose weight to eat a good-sized breakfast instead of skipping this morning meal thinking that it will help with weight loss. In addition, starting your day with breakfast greatly decreases snacking later in the day, which further helps with weight control. Other breakfast benefits include:
- Better blood sugar control
- Reduced risk of atherosclerosis
- Increased attention span, memory and performance
If you would like to improve your health, starting each morning with a nutritious breakfast is a good way to begin. Below are several simple, but delicious recipes to get you going. Enjoy!
Fancy Crockpot Cereal*
Ingredients:
1/3 cup wheat berries
1/3 cup oat groats or rolled oats
1/3 cup quinoa or millet
½ cup applesauce
¼ cup shredded coconut
½ tsp. salt
1 tsp. coriander
¼ cup chopped dried pineapple (optional)
3 ½ cups water
Steps
1. Combine all ingredients in a 1-quart crockpot and cook on low overnight.
2. Toss in a few raisins in the morning, if desired
3. Serve with fresh fruit, granola and soy or nut milk.
Makes 4 servings
Fruit Crisp**
Topping:
3 ½ cup quick oats
1/3 cup honey
¼ cup canola oil or oil of choice
½ tsp. salt
Mix honey and oil. Blend 1 cup of oats into a coarse flour. Mix oats, oat flour and salt then add wet ingredients and mix with fingers until crumbly.
Fruit Mixture:
8 cups sliced or chopped fruit
¾ cup juice or water-only if using applies
2 Tbsp. cornstarch
1 cup chopped dried fruit
Fruit may be fresh, frozen, or canned and should be drained. (If using frozen fruit measures 8 cups frozen, let it thaw and drain). When using raw applies use the optional liquid as apples do not make much juice when baked. Most other fruits need no added liquid. If fruit is small, such as blueberries, then use whole. Stir the cornstarch and juice (if using) in with the fruit in a 9 x 13 baking dish. Sprinkle on the dried fruit. Top with the oat topping. Bake at 350o for 35 minutes or until golden brown. Serve hot or cold. Instead of a single fruit try a mixture of fruits.
Scrambled Tofu*
Serve Oven Roasted Potatoes, Scrambled Tofu, and sliced tomatoes for a savory breakfast treat that provides a great nutritional foundation for a productive day!
Ingredients
1 tsp. salt
1 tbsp. parsley flakes or chopped fresh parsley
14 oz. fresh firm tofu
¼ cup rinsed, raw cashews
2 tbsp. nutritional yeast flakes
1/8 tsp. turmeric or 2 tbsp. cooked carrots
¼ tsp. garlic powder
½ tsp. lemon juice
2 tsp. onion powder
½ cup water
Steps
1. Crumble tofu in to fine pieces in a nonstick skillet. A potato masher works well for this. Sprinkle with parsley and ¼ teaspoon of the salt. Heat in the skillet about 10 minutes until dry.
2. Blend the remaining ingredients, including the remaining ¾ teaspoon of salt, in a blender until smooth. Pour the blended mixture over tofu in skillet and scramble over medium heat until desired consistency.
Makes 4 servings
Oven-roasted Potatoes*
Loaded with potassium, roasted potatoes are delicious with only salt, but even more so with these added ingredients.
Ingredients
3 large Russet potatoes or 5 medium red potatoes
1 tbsp. olive oil
½ tsp. garlic powder
2 tbsp. Braggs Liquid Aminos or 1 tsp. salt
½ tsp. Italian seasonings or 1 tbsp. fresh rosemary
1 tsp. onion powder
½ tsp. paprika
2 tbsp. nutritional yeast flakes
Steps
1. If using Russet potatoes, slice each potato into eight wedges and place them in a large casserole dish. Cut red potatoes into 1 ½ -inch cubes.
2. Drizzle and sprinkle with remaining ingredients, then toss to coat potatoes.
3. Roast at 460ºF for 30 minutes or until tender.
Makes 6 servings
Sources:
*Review and Herald Publishing Association. Watson, Barbara. Amazing Health Cookbook, 2012, p. 50. /p. 48 /p. 97
**Rachor, Jo Ann. Of These Ye May Freely Eat, 2005, p. 15.