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Breakfast – The Forgotten Meal

 

The most important meal of the day is the one that is most likely to be skipped. Me? Well, I wake up hungry.

When I was growing up breakfast was not optional. My father was  a strong  proponent of a sit down at the table family breakfast, even on school days.

It never occurred to my brothers or me that we could argue about this. It is what we did. That is the way it was.

On school days breakfast was nothing fancy; usually toast or cereal, and sometimes fruit.

Although I do remember my mother making soft boiled  eggs with garlic toast strips we used to dip in the egg yolks. She would toast the bread and then rub fresh peeled garlic over the toast before smearing the bread with butter. To this day I vividly remember the smell of fresh garlic on hot toast.

I think this is where my love of making garlic bread in this fashion came from. Some psychologists say that smell is the most powerful sense and that we remember smells long after we have forgotten what we see or hear. To this day I still love the smell of fresh garlic on hot toast. Heavenly.

I also remember in the summer we would go berry picking. For some  reason I especially remember picking elderberries and wild blackberries. When we came home my mom and dad made jelly or jam that we put on our toast in the morning. Some of the fresh fruit we picked was set aside and went on our cereal the next morning or in desserts for dinner.

Sundays were different. My dad made a full breakfast, usually bacon, eggs,  and toast. Sometimes we had sausage instead of bacon. Occasionally after church we would go to a bakery across town and get home made Danish for breakfast. That was always a treat.

So you can see,  I got into the breakfast habit at a very early age.

Plus I like breakfast foods: bacon, eggs, potatoes, fruity cereal. In fact I like it  so much that sometimes I make “breakfast” – bacon and eggs with hash-browns – for dinner.

Although I have to confess to sometimes eating very untraditional breakfast food. I have been known to eat left-over spaghetti in the morning.

This is how it goes. I get up. I walk tot he kitchen. I look in my fridge and I see what interests me. And I eat that for breakfast.

Dieticians tell us that breakfast is the most important meal of the day. Technically it is a chance for the body to refuel glucose, or blood sugar, levels after a night’s sleep. Glucose is the brain’s main source of energy. Glucose also fuels our muscles. 

RESEARCH

Research has shown that children who regularly eat breakfast do better in school, have longer attention spans, and do better on tests.

Research has also shown that those who eat breakfast regularly are able to manage their weight better. Seems people who eat breakfast tend to eat fewer calories during the rest of the day. WebMD goes as far as to flat out say “that breakfast eaters tend to weigh less than breakfast skippers.”

 

 

Breakfast does not need to be a big affair or take a lot of time, especially on busy week days when you are rushing off to work and school. Breakfast does not need to be expensive either. So today I want to share some easy breakfasts with you today.

EGGS ARE HEALTHY FOR YOU

A word about eggs before moving on to the recipes. Over the years they have gotten a very bad rap.

First of all, coming in at 78,  they are low in calories

Eggs are a good source of protein. Again from WebMD, “Protein blunts your hunger the most, and is the most satiating,” Purdue University researcher Wayne Campbell, PhD, tells WebMD.”

The article goes on to say that eggs may be one of the best ways to get  morning protein and that people who had eggs for breakfast, “felt more satisfied and consumed fewer calories throughout the day,” compared too those who consumed mostly carbs. The best thing to do is to have a little of both protein and carbs.

What about cholesterol? From iFit&Healthy:

Eggs contain vitamins B12, C, D, E, and K, as well as the minerals iron and zinc.

They’re also a rich source of choline, important for brain functioning and health.

It’s no joke that egg yolks offer infection-fighting vitamin A and phosphatidylcholine, a nutrient that protects the liver and arteries and that can actually prevent the oxidation of cholesterol.

In spite of the egg’s reputation for increasing cholesterol, research has shown that adults can consume at least two eggs per day without increasing their serum cholesterol level. [Emphasis mine.]

Now on to some really easy, delicious, quick, mostly inexpensive, and good for you breakfasts.

 Two-Weeks of Quick & Easy Breakfasts 

1. An English muffin or bagel with peanut butter. Place some slicedbananas or strawberries on it and it is even better. For children make a happy or sad face with raisins or fruit in the peanut butter.

2. A hard boiled egg with some nuts. Almonds, walnuts are very healthy. I hard boil a couple of eggs on Sunday night and keep them in my fridge during the week to have on hand when I need or want them. You can also pair a hard boiled egg with any fruit you have on hand. I like them with citrus fruits, especially ruby red grapefruit.   

3. A hard boiled egg with two slices of bacon. This is a super fast breakfast if you cook the bacon in the microwave. One of the things I like about hard boiled eggs is I can get the benefits of an egg without the additional fat from frying.

 4. Half a bagel with cream cheese and a slice of lox. This can be expensive, but it is very healthy and delicious. If, like me, you always have some capers in the fridge, add a few of those too. Avoid Atlantic Ocean salmon as the mercury levels may be very high. On days when you have the time add a scrambled egg on the side. After Thanksgiving use turkey instead of lox. 

5. A slice of whole wheat toast with peanut butter. Slice half an apple and put it on top. Sometimes I cheat. I just slice an apple and dip it into the peanut butter jar. When you are single you can do things like this. It is a perk of the life style.

6. Half an apple with some cheese and a few crackers. Or half a pear. 

7. With the cost of blueberries going up hourly it seems (kind of like   gasoline these days) this breakfast can be expensive. But I love one-fourth a cantaloupe melon with blue berries. The melon is not costly, it is the blueberries. So now I often just eat the melon sans the blueberries. But when I find blueberries on sale I get them. Blueberries are one of the most nutritious fruits you cna eat.

8. Half a pear with one very thin slice of ham and a few crackers with or without cream cheese.

9. Cheerios (or any nutritious non-sugary cereal) with any fresh fruit. I do not like milk. So I eat my cereal, usually Cheerios, with just fruit. During the summer I have four or five different types of fruit in my cereal    depending on what is in season, what looks good, and if the cost is right. My favorite combination is raspberries, blueberries, and strawberries. But I also like grapes. If you cannot afford fresh fruit, or it is winter and fresh fruit is not available, use frozen fruit. I wait till I see a sale of frozen fruit and then I stock my freezer. 

10. A slice of toast with banana slices drizzled with a bit of honey. 

11. Scrambled eggs on a slice of whole wheat toast. If you have a herb garden or can afford the over-priced supermarket ones, snip some fresh chives on the eggs.

12. A bowl of raspberries. The cost of this last summer was very high. I hope raspberries do not go up again this summer. Wishful thinking, I know.

 13. Oatmeal with some fruit mixed in. A can of mandarin oranges is inexpensive and are delicious in oatmeal. Try not to use the instant oatmeal, too many preservatives for me.  Regular oatmeal does not take that much longer to cook. Steel cut is even healthier, if a bit more expensive. I also like Cream of Wheat. In fact, I like Cream of Wheat even more than I like oatmeal. Add a bit of butter and brown sugar, and I am in heaven, especialy on a snowy, cold blustery winter morning.

14. Scrambled eggs with sliced mushrooms. It seems like I always have plenty of mushrooms to use up in my fridge. So this is easy for me to throw together. Add a slice of toast too if you want. Actually, you can add anything into eggs: left over broccoli, peppers, or zucchini. Any of these would be quick and easy in the morning, especially if you cut up the vegetables the night before. I once had some left over ham and mushrooms in the fridge, so I also chopped some ham and put it in my mushroom scrambled eggs. It was soooo delicious!

What quick and easy breakfast do you like to eat? Share it  in the Comments section below. 

Quote of the Day:

He that but looketh on a plate of ham and eggs to lust after it hath already committed breakfast with it in his heart.

C.S. Lewis

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4 comments to Breakfast – The Forgotten Meal

  • I have to say that 2 of my favorite things for breakfast are fruit, usually a banana or two and some other type of fruit. I love Asian pears, apples, berries of all sorts, grapes, etc…

    The other thing that I love is green smoothies. Fruit, coconut water and spinach blended up. Tastes amazing and healthy as can be.

    Great article dear. keep up the great work. 🙂

    Chef Felisha

  • Pete

    Another great piece! I’m actually planning a breakfast for dinner tonight. Sausage with potato pancakes and scrambled eggs! Thanks for all the great recipes and stories! Keep up the good work! pjl1015

    • Roberta

      Breakfast foods are some of my favorite foods. I have ‘breakfast’ for dinner many times too. Thanks for the compliments.

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