12 Breakfasts That Beat Cereal

by Jonny Bowden, M.A., C.N.S.

In the past decade or so, there have been a slew of books -- including my own -- suggesting that it is time to question the low-fat, high-carbohydrate breakfasts that so many dietitians recommend. If you've managed to miss this dialogue, here are some of the reasons why these so-called "perfect breakfasts" may be anything but:

• They contain far too much bread and cereal.

• Many are highly processed and refined food products that have been mistakenly labeled "healthy" just because they're low in fat.

• Many of the "model" breakfasts of this era -- banana, skim milk, Special K and orange juice -- contain far too much sugar and far too little protein, fiber and good fat.

• These low-fat, high-carb breakfasts trigger huge spikes in blood sugar and insulin and subsequent hunger and cravings.

• Higher protein intakes for many people lead to more satiety and energy and are less likely to cause midmorning slumps.

This new information invariably leads to the same question, usually asked with mounting frustration: "What can I eat for breakfast?"

The answer is: Quite a lot, actually.

Following are a list of some of my personal favorite early morning choices. Remember that this is not a prescription. The whole idea here is that everyone is different, and one menu does not suit everyone's tastes, lifestyle, psychology or environment. Remember, too, that breakfast is a convention -- there is nothing substantially different about breakfast than any other meal. When I was in Tokyo, I was routinely served delicious fish and sea vegetables for breakfast, and in St. Martin we eat from a bounteous buffet of meats, seafood and fruits.

If you were transported in a time machine to visit your caveman ancestors, you would probably find that they ate similarly morning, noon and night -- I'm pretty sure that the wild bison caught by the pioneers functioned just as well as an early morning meal, and tasted just as good, as it did at the evening campfire.

Top 12 breakfast ideas:

A hunk of farmer cheese (or any cheese preferably made with raw milk or goats milk) with some mission figs and a handful of nuts (especially almonds).

Almond butter spread over some celery sticks and an apple.

Oatmeal (not the instant kind) with some butter (or soymilk), raisins (or other fruit) and almonds.

Eggs (my personal favorite). Right now we're making them at my house with spinach and feta cheese. Amazingly delicious and surprisingly fast to put together.

A combination of eggs and oatmeal (just use less of each than you would if it were the "main course").

Dinner leftovers. For example, chicken or meat, wrapped up in a lettuce leaf, with some tomatoes. In fact, it doesn't have to be left over. My wife Cassandra and I frequently grill some organic, free-range burgers (without the buns) and eat them with some sauteed peppers, tomatoes and onions. We also occasionally make fresh salmon, especially for Sunday brunch.

Blueberries, tomatoes and feta cheese in a bowl with some extra-virgin olive oil (this is really, really delicious and incredibly good for you).

A protein shake with fruit and (depending on mood and hunger) a tablespoon of almond butter, a handful of blueberries (or strawberries) and sometimes two tablespoons of oatmeal. Don't laugh -- just taste it! Doesn't hurt to throw in some extra fiber or a spoonful of flax oil or flax meal.

Yogurt with almonds (or cashews or other nuts) and a piece of fruit. I do not recommend the "no-fat" yogurts, as most of them are loaded with sugar and don't fill you up much. I strongly recommend that for variety and a taste sensation you try sheep's milk yogurt if you can find it. You can also stir in two tablespoons of raw oats (oatmeal).

Homemade muesli: Many people aren't aware that oatmeal can be eaten raw. In fact, it's the basis of all those expensive "Swiss muesli" products you see in the grocery store. Soak some oats in skim milk (if you're not avoiding dairy, soymilk if you are) and add some nuts, raisins or dates and fruit. Use a spoonful of raw honey to sweeten.

Steamed or sauteed vegetables with butter. If it sounds weird, just think of it as a veggie omelet -- hold the eggs. Sprinkle nuts or seeds and lots of spices. It's like a breakfast burrito without the bread.

Soup. One of the all-time favorites at our house. This makes a great winter breakfast and is limited only by your imagination: start with the basic cabbage soup or vegetable soup recipe, with any of the following optional additions: chicken, tofu, small amount of brown rice, lentils. Sprinkle cheese on top. One big pot full can last several days. This one keeps your blood sugar even for hours.

If giving up your morning bagel seems impossible at the moment, you can make that "conventional" bread-based meal a lot better by scooping out the doughy yeasty part of the bagel, putting in some organic nut butters and eating with an apple instead of juice. Or better yet, seek out some real whole-grain bread (try a non-wheat-based one, just for variety) and add some nut butter and a banana or apple. (If you're really adventurous, try filling that hollowed-out bagel with some water-packed tuna.)

Break out of the "breakfast box" and you'll be surprised at what you can come up with.