Let's talk about breakfast. First meal of the day. Gets your motor running. Literally "breaking" the "fast."
But these days, many people just have coffee, tea, or juice for breakfast, while others opt for a protein drink, a smoothie, or grabbing a croissant, pastry or donut on-the-go.
Although I am an avid coffee drinker, I want more. I need a substantial meal to get me through the morning. While I enjoy protein drinks and smoothies, they don't really satisfy my desire for actual food. And, as much as I love a good croissant, pastry, or donut, the excessive carbs and sugar that they bring to the table are a hard NO.
I grew up eating the traditional Southern breakfast...you know, bacon, sausage and country ham...eggs fried in the residual fat... and flaky homemade biscuits with sausage gravy or sweet jams and jellies. We finished strong with my grandmother's delectable fried peach hand pies...
But as a newly diagnosed T2, my childhood breakfast, also loaded with lots of carbs and sugar, is not the best choice.
So, with the help of my Nutritionist, I have put together a few go-to breakfast options that are healthy, easy to prepare, filling, and don't bring on an undesirable sugar high followed by the inevitable mid-morning crash.
MONDAY
Plain Greek Yogurt with blueberries, chia seeds, pumpkin seeds, and chopped walnuts. Lots of protein, fiber and good fats. One bowl, no cooking required. A great option for a busy Monday morning. Just add coffee...☕️
TUESDAY
Omelet - 2 eggs, crumbled chicken sausage, spinach, and grated parmesan, with sliced avocado. A powerhouse breakfast of protein and good fats that has lots of staying power and keeps blood sugar levels in check.
WEDNESDAY
Avocado toast - One slice of Dave's thin-sliced, whole grain bread, toasted, with mashed up avocado, chopped tomatoes, a little drizzle of olive oil, and topped with a few pumpkin seeds. Two soft scrambled eggs. And fresh blueberries. I love eggs. I could eat eggs in some form every day and never get tired of them. They're tasty, versatile, filling, and good for me. Some people worry about their cholesterol content, but most of the research now says that information is outdated. Good news for me!
THURSDAY
More scrambled eggs. A small slice of homemade banana bread - but this isn't just any old banana bread. This one is made with almond flour and sugar-free maple syrup. And it's loaded with chopped walnuts and chia seeds. I also added more of those plump, juicy blueberries to my plate. When I was first diagnosed with T2, I vowed never to eat sweets again. And I also poo-pooed artificial sweeteners. I'm still not a fan of the fake stuff. However, the truth is I crave sweets. Sugar-free sweeteners make it possible to enjoy the occasional treat. However, this is definitely not something I want to get in the habit of eating regularly. I don't think artificial sweeteners are particularly healthy, but they don't spike my blood sugar, so they will need to be the occasional guilty pleasure...
FRIDAY
Organic Super Grains - a combination of red and white quinoa, millet and buckwheat, with the last of the blueberries, chopped walnuts, pumpkin seeds, and a sprinkling of chia seeds. And two soft boiled eggs. Since quinoa is technically a seed rather than a grain, the lower glycemic level doesn't have a tremendous effect on my blood sugar...although I still eat it sparingly. I had it with soft boiled eggs.
SATURDAY
Avocado toast - A slice of Dave's bread, toasted, with mashed up avocado and topped with an over medium fried egg, sprinkled generously with "Everything but the Bagel" seasoning from Trader Joe's. And half of a juicy red grapefruit.
SUNDAY
Breakfast out! I love bacon, but because of the fat content, it has to be an occasional splurge. A couple of scrambled eggs, bacon and a latte (2% milk and no syrups) at The Liquor Store Diner are an enjoyable treat!
None of these options are complicated, expensive, or require superb cooking skills. They're just tasty, healthy, and will stick to your ribs, so you're not hungry in thirty minutes!
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