Breakfast, the most important meal of the day

Breakfast is the most important meal of the day.   Whether you are on your way to school or starting your workday, here are some nutritious and tasty breakfast ideas. Here’s why we should not skip breakfast according to Frances S. Goulart of the book “Super Healing Foods”. As an RN, one of my top favorite topics is preventative health, I highly recommend this book.

Devoting an extra five or ten minutes,especially if you have 5 to 10 pounds to lose to the first meal of the day is better than going without for two primary reasons.

First, it provides mood-boosting energy that fuels the brain and actually promotes weight loss.  Morning  calories are more rapidly burned off than afternoon (P.M.) excesses.  Second, breakfast eaters live longer. “Death rates are 40 % higher for men and 28% higher for women who only rarely or sometimes eat breakfast ,compared to those who do it daily”.

“Missing the first meal of the day means you’re missing out on super healing nutrients such as Vitamin C, riboflavin, and calcium, and if you miss out you might not make good those losses in the two meals that remain, a deficit that can lead to osteoporosis, periodontal disease, chronic fatigue syndromes and worse.”

Breakfast skippers consume less calcium and Vitamin C during the day and 10% less iron and thiamine according to Dr. Helen A. Guthrie of professor of Nutrition at Pennsylvania State University.

Here’s some  breakfast solutions:

Nutrition in a bowl (hot):

1.  Stock up on a good selection of whole grains, some examples are quinoa, oats, rye, brown rice, barley, cornmeal, polenta, cream of wheat, bulgur, and couscous.

2. To prepare, put 1/2 cup grains of your choice in a saucepan with 1 and 1/2 cups water.   Bring to a boil.  Lower heat, cover, and simmer according to directions .  Stir in fruit, sweetener, milk or cream substitute  ( Soy milk fortified with calcium , or nut milks such as almond milk.)

Nutrition in a Bowl (cold).

Choosing the right ingredients, cold cereal is just as healthy alternative.

The ingredients to look for when selceting at the grocery store are sugar free, low or no sodium, minimally processed, additive-free flakes, puffed, nuggetted or shredded biscuits from single or multigrain flakes ( sold in health food stores or a supermarket like “Whole Foods”.    Top with low-fat skim milk or a non dairy substitute milk. Add fruit , nuts or seeds.

A 15 minute , six ingredient Breakfast:

This quick recipe can be prepared as muffins/hotcakes, or big cookies depending on how you vary, beat and bake the batter.  The dry ingredients provide fiber and carbohydrates and the liquid ingredients supply protein.   Oil and eggs supply fats. Add your own natural sweetener to taste.

Recipe for BASIC MIX PLUS:

2 cups whole grain flour plus 1/2 cup meal ( corn, grits, oats, etc.)

1 teaspoon low-sodium baking powder

1 cup dairy or soy milk, yogurt, or substitute*

1 egg or substitute*

2 Tablespoons nut or vegetable oil

Combine dry ingredients and liquids separately, then combine.  Don’t overmix.

For a week’s worth of muffins today/ waffles or muffins tomorrow, refrigerate batter in a covered container. Tip:  I like to use my trusty old Tupperware plastic pitcher with pour spout for any batter like pancakes .)

Variations:  Sweeten to taste with berry or carrot puree or other natural sugar.  To increase protein and minerals, add 1 to 2 tablespoons each skim milk powder, wheat germ, bran, or nutritional yeast.

Use the Basic Mix formula to :

Muffins: Fold  in 1/4 additional cup meal, flakes, or nuts.  Or for the “lite bite’ muffins, fold in one slightly beaten egg white.  Fill greased muffin pans or ” cupcake” paper cups inside of muffin pan  half full of batter and bake for 10 to 12 minutes in a 375 degree Fahenheit oven.  For crunch, add 2 to 4 Tablespoons seeds, or chopped raw nuts ( walnuts, pecans are examples).


Pour batter from measuring cup onto preheated griddle or waffle iron. ( I use my cast iron (CI )pan ) .

Brown, flip with spatula, and brown the other side.

Big Breakfast cookies: Add additional meal , flour, or dry cereal flakes and / or nuts or unsweetened cocunut until cookie batter consistency is reached.  For a flavor spike, add grated citrus peel, dried raisins, or dried herbs such as lemon, mint, or chamomile.  Use a Tablespoon or soup spoon to drop batter onto a lightly oiled cookie sheet.  Bake 7 minutes in pre-heated , 400 degree Fahrenheit oven.


” Super Healing Foods, Frances  S. Goulart

A special note to my viewers: 

As a warm welcome to all my visitors,I’d like to thank you for reading my post.  Please add your comments at the bottom of the post. Your thoughts are appreciated.

5 Comments (+add yours?)

  1. typewriterink
    Oct 11, 2015 @ 20:51:13

    This seems like an interesting recipe. Have you tried whipping the egg white and folding it into the batter if you use it for pancakes? It would make it fluffier, and help balance out the heaviness from the meal.

    Thanks for stopping by Writing on a Vintage Typewriter!



  2. travisjellison
    Mar 04, 2016 @ 10:33:54

    I like the idea of a quality, nutritious breaks muffin. Thanks!



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