Jesus said to them, “Bring me some of the fish you have just caught… “Come and have breakfast.”… Jesus came, took the bread and gave it to them, and He did the same with the fish (John 21:10-13).
Fish, vegetables, soup and nuts — for breakfast? Yes, and much more! Why? Because the important point is not what foods are eaten for breakfast, but what nutrients are in those foods. After a night’s rest, the body has been without an energy source for 8 to12 hours. Breakfast is the first chance to refuel and raise those glucose levels that are the brain and the body’s main energy source. Food energy from breakfast begins fueling muscles for the physical activity of the day, helps concentration and problem-solving ability, may help improve memory, and may speed up metabolic rate. In addition, recent research has shown that breakfast eaters are less likely to develop metabolic syndrome (central obesity, hypertension, high blood cholesterol, and insulin resistance).
Broaden the definition of ‘breakfast food’
Breakfast means man things in other cultures. Americans should consider examples of breakfast foods from other countries and incorporate them into their traditional breakfast routine. In Eastern Europe, Asia, Greece, Turkey, and Africa, soups and porridges that contain meat, poultry, fish, or soy plus vegetables, beans, rice or noodles may comprise breakfasts. In the Middle East, Greece, and Turkey, yogurt, goat cheese, vegetables (sometimes a salad), nuts and seeds may be eaten at breakfast. In Northern Europe and Canada, cheeses, cold meats, sausages, vegetables, boiled eggs, and hot cereals are common. In addition, in most countries, various fruits and bread products are usually eaten, and variations of coffee and tea are consumed.
Adding some nontraditional foods to the usual American breakfast choices might be nutritious and delicious! Almost any kind of soup or stew that is usually eaten for another meal is appropriate for breakfast. In fact, leftovers of all kinds are quick and nutritious choices –meat, chicken, fish, vegetables, brown rice, or pasta from durum wheat (semolina). They can be eaten as is or combined with eggs in different ways. Cheese, turkey products, or soy products may also be added. Left over thin crust pizza or casserole portions can make a quick, nutritious breakfast.
Eat your fruits and veggies
Commercial vegetable juices or home juiced vegetables are a great way to get in several of the 5 to 9 servings of fruits and vegetables recommended daily. If you drink 100% fruit juice, breakfast is certainly the place for it. Remember that fruit sugars are absorbed very quickly into the bloodstream. If combined with a high fiber breakfast, the juice will be absorbed slower. Basal metabolism is also higher in the morning than during sleep and increases with exercise. Fruit smoothies (with yogurt, milk, or tofu) or fruit soups (usually contains yogurt) are also creative ways to add to the number of daily fruits and vegetables.
Fruit and vegetables may also be added to breads and quick breads made with whole-grain flour, whole wheat pastry flour or nut flours like almond. Adding flaxseed to baked products adds to the nutritional value (omega-3 fatty acids, phytochemicals, and dietary fiber) without changing taste or consistency.
As a helpful resource, I have lots of articles on healthy ingredients and recipes that you can implement into your daily life.
If you’d like to dig deeper into my journey of discovering God’s plan for health and wellness, check out my book, Made For Paradise: God’s Original Plan for Healthy Eating, Physical Activity, and Rest.
