Hey there Guys,
It’s not often that I agree with Men’s Health magazine, however today they have hit the nail on the head with their article on what are the healthiest breakfast foods. If you take a trip down the breakfast isle at your local supermarket, the majority of the suggestions for breakfasts are sugar filled cereals with nothing in the way of protein. If you are looking for a nice energy boost for the day you need to think beyond cereals and include some protein.
Life is busy and for many people there is not enough time for breakfast ,or it might just consist of toast and a cup of coffee. This is a recipe for a energy crash mid-morning as blood sugar levels tend to drop rapidly if the only foods eaten are carbohydrate rich. One way to help keep energy levels steady all the way to lunch is to make sure there is a source of protein in your breakfast choices.
In the USA protein drinks and powders are quite popular but I wanted to reintroduce you to a simple, cheap and versatile breakfast food, the underrated egg.
Fried, scrambled, poached, no matter how you have them, eggs are one of the best breakfast foods that will help keep your blood sugar steady helping avoid sudden drops in energy.
Below are a couple of simple recipes you may wish to try.
- Heat pan (a non-stick or well seasoned cast iron is preferable) to medium and add enough butter, oil, or cooking spray to coat bottom
- Crack desired number of eggs into a bowl.
- Add milk or water to eggs, if desired (apprx. 1/2 teaspoon per egg)
- Season with salt and pepper to taste (other herbs and spices may be used as well)
- Beat eggs gently with fork or whisk for 15-20 seconds. It is not neccessary to make a completely uniform mixture.
- Add egg mixture to heated, greased pan.
- With a spatula or spoon (avoid metal tools if using teflon pan) continuously gently scrape cooked egg from pan. The length of time and the frequency with which you scrape will determine the consistency of the eggs and is a matter of personal preference. The time will vary from 30 seconds to 3 or more minutes depending on number and type of eggs, size and heat of pan, and personal preference.
By “For Food And Family”
- 1 egg
- ½ cup milk (skim or low fat)
- ¼ teaspoon Vanilla
- pinch (or 2) of ground Nutmeg
- Put all ingredients in a jug and mix with stab mixer (stick blender) of blend in a blender.
- Pour into a glass
- Garnish with a sprinkle of Nutmeg.
All Too Hard?
Well you can’t go wrong with simple fried eggs on toast, or you can even boil some eggs the night before to peel and eat in the morning.
Of course there is always other options like protein powders and shakes but from a nutrition perspective you really can’t go past the simple and easy egg.
What’s your favorite breakfast recipe?
Yours in good health