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Power Breakfast

January 29, 2012

One of the best ways to start your day is with a bowl of cereal. I’m not talking about Kellogg’s or even Kashi, I mean real, wholesome grains.

WHOLE GRAINS:

  • Amaranth
  • Millet
  • Muesli – Raw oats with a mixture of dried fruit, nuts and seeds. FYI, granola is the cooked version, but tends to have added fat and sugar. Bob’s Red Mill is my favorite brand.
  • Oats
  • Quinoa
  • Rice

Cook each of the grains above in water with a pinch of salt. The ratio of 1 cup grain to 1 ¾ cups water works for all except for amaranth, which requires more like 2 ½ cups water to 1 cup of grain. Cooking 2 cups of the heartier grains and will yield enough to last you throughout the workweek.

I’ve been on a big muesli/ oat kick lately. Instead of boiling the oats with water, I add milk or yogurt and let it soak for 5 to 10 minutes before eating. This is also a good tip for summertime breakfasts when you don’t want to eat something warm.

LIQUIDS:

  • Unsweetened Organic Almond Milk (try to find a brand that lists just almonds and water as ingredients)
  • Unsweetened Organic Coconut Milk
  • Organic Milk
  • Unsweetened Organic Soy Milk
  • Organic Plain Yogurt (Try this brand available at Whole Foods)

Okay, you’ve got your grain mixed with your liquid of choice, now let’s jazz things up a bit and add flavor, texture and more nutrients with some seeds and supplements.

SEEDS AND SUPPLEMENTS:

  • Chia Seeds – High fiber, great source of Omega 3.
  • Flax Meal – In a 2 tablespoon serving size (13 grams) the fiber content is 1.33 grams of Soluble Fiber and 2.67 grams of Insoluble Fiber. Ground Flaxseeds are a good source of Omega 3 Fatty Acids.
  • Hemp Seeds – Hulled hemp seed is high in Omega-3 and Omega-6 essential fatty acids and an excellent source of protein – containing all of the essential amino acids.
  • Maca Powder – Used to increase stamina, boost libido, combat fatigue, and balance hormones overall. Has an earthy taste that is slightly nutty with a hint of butterscotch.
  • Pumpkin Seeds – Good source of omega 3 and zinc.
  • Sunflower Seeds – Supply significant amounts of vitamin E, magnesium and selenium.
  • Tahini – Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber.
  • Wheat Germ – The heart of the wheat kernel. A two tablespoon serving provides two grams of dietary fiber, thirteen percent of recommended daily value of folic acid, ten percent of recommended daily value of phosphorus, magnesium and zinc, and fifteen percent of your vitamin E and thiamin requirements. It is a cholesterol and sodium free food, and its fat is unsaturated. Has a subtle nutty flavor.

For added crunch, flavor and healthy fats add toasted nuts. Or for a smooth, creamy texture stir in a couple tablespoons of nut butter.

NUTS:

  • Toasted Nuts (almond, cashew, hazelnut, pecan)
  • Nut Butters (almond, cashew, peanut, pecan)

Sweeten your cereal with any one of the listed ingredients below.

FRUITS AND SWEETENERS:

  • Applesauce
  • Banana
  • Brown Rice Syrup
  • Currants
  • 100% Fruit spread, no sugar added
  • Goji Berries
  • Honey
  • Maple Syrup
  • Raisins (try Hunza)

Here are some of my favorite breakfast bowl combinations:

  • Short Grain Brown Rice with Warm Spiced (Cinnamon, Nutmeg, Cardamom) Coconut Milk, Flax Meal, Maca Powder and Anjou Pear
  • Muesli soaked with Soy Milk, Flax meal
  • Quinoa with Tahini and Apricot Fruit Preserves
  • Millet with Warm Milk and Honey

Brown Sticky Rice, Coconut Milk, Dried Mango, Cinnamon, Nutmeg, Sesame

Banana, Almond Butter, Oatmeal, Flax Meal, Raw Honey

Where to Buy:

http://www.bobsredmill.com/

http://shilohfarms.com/

http://www.navitasnaturals.com/

Sources: http://www.whfoods.com/ and http://www.bobsredmill.com/

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5 Comments leave one →
  1. February 3, 2012 10:39 am

    Hello Healthyfoodsbyrobinson,
    Thanks for the info, I have been eating power bars for breakfast ocassionally before my exercise science class because I want energy. However, I have noticed today as I browsed down the store shelf to purchase a power bar all the different flavors they have. They have cappicino, chocalate, berries and cream, etc. So, now I’m wondering if power bars are just another junk food? Are power bars really that good in nurtrition as they claim to be?
    I look forward to your next post

    • HFR permalink*
      February 6, 2012 2:43 pm

      Hi,
      You’re on to something: certain power bars resemble the candy bars they are placed next to on the shelves more so than the nutritious snack or meal that they’re advertised to be. When it comes to power bars, it is essential to read the ingredients. Typically they have high levels of sweeteners, that also act as binders. Also, power bars are shelf stable, so they don’t contain living nutrients. With that said,a brand that I can stand behind is LARABAR (a blend of unsweetened fruits, nuts and spices. Made from whole food, each flavor contains no more than nine ingredients). In this brand, the sugar comes from dates, which is natural and a far better choice than refined, white sugar. I think power bars are great to have on hand when traveling or in your bag, while you’re on-the-go, but I wouldn’t rely on them as a meal. Thanks for your comment!

    • HFR permalink*
      June 5, 2012 2:15 pm

      Here are two recipes for great-for-you “power bars”: https://healthyfoodsbyrobinson.wordpress.com/2012/06/05/power-ball/

  2. May 24, 2013 1:24 pm

    These are in fact fantastic ideas in about blogging. You have touched some nice things here.
    Any way keep up wrinting.

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  1. I Needed a New Favorite Cereal. Do You? | A HEALTHY LIFE

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