eat breakfast like a king, lunch like a prince, and dinner like a pauper
the benefits of breakfast
are you eating breakfast these days? or are you like i used to be, getting out of bed at the very last minute, after hitting the snooze button about 7 times, stumbling to the bathroom to bathe, groom, dress, grab my bags and a toaster pastry, and out the door. looking for the closest mainline of caffeine, i'm in a mental fog, dragging my body through the morning, with nothing on my mind but lunch. once the break comes, i'm heading to the fastest fix i can find because i'm absolutely ravenous, so i gulp down a value meal (isn't that ironic?), get back to work, and then proceed the best i can through the afternoon, like a slug. and no wonder, because i haven't managed to get in one vegetable, whole grain, or fruit in the thousand some odd calories i've already consumed, and i'm shaking from the amount of caffeine i've poured into me in an ill-fated attempt to get my engine going. there's got to be a better way.
and there is. turns out your mother was right. breakfast really is the most important meal of the day. according to kathleen me zeman mph, rd, ld, and reviewed by louise chang, md for webmd weight loss clinic, eating a healthy breakfast, in addition to giving you energy to begin the day, can also tout health benefits including weight control and improved performance. go ahead and check out the article in its entirety when you get a chance. it'll make a believer out of you. the gist of it is......eat breakfast. make life easier. take care of yourself. you're the only you you've got, for heavens' sake.
now up here, from maggie's farm, we love a good breakfast. because of our busy schedules, eating breakfast together is a real luxury, so we do it up right. we eat healthy and we eat well. we sit at the dining table, drag out the linens. we use the good china. and we're sharing one of our favorites with you today,
sweet potato rolled oat pancakes
with banana nut topping
- 1 medium sweet potato, baked, peeled and mashed (i microwaved for 5 mins, but there are those opposed to using the microwave, so for those, bake at 350 degrees for 35 mins, or until tender)
- 1 cup rolled oats
- 1 tablespoon olive oil
- 2t dark molasses
- 2 egg whites. and one whole egg
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- 1/4t baking powder
- 1/2 cup low fat plain greek yogurt
- 2 small bananas, sliced
- 1-2 tablespoons unsalted almonds (you can use whole, chopped, blanched, slivered-whatever you like. i even threw in a few marcona almonds, 'cause i had them and they're so darned good.)
- maple syrup to top (i used sugar-free-i actually prefer it)
process oats with sweet potato in a food processor to blend. transfer to mixing bowl. add olive oil, molasses, eggs, vanilla, cinnamon, baking powder, and yogurt. (you can add or subtract yogurt to get the proper pancakey consistency).
over medium heat, warm a nonstick skillet. pour batter into pan in 1/4 cup measure. cook until bubble appear on surface. gently flip and cook until browned to your liking. continue with remaining batter.
superfoods we used
in addition to bananas, olive oil, eggs, cinnamon, and greek yogurt, which we've discussed in previous posts, we used
sweet potatoes contain glutathione, and antioxidant that can enhance nutrient metabolism and immune-system health, as well as, studies suggest, protect against diseases such as alzheimer's, parkinson's, liver disease, cystic fibrosis, hiv, cancer, heart disease, and stroke. enjoy one sweet potato, as often as once a day.
you name it!
rolled oats are a nutritional powerhouse that are beneficial in lowering cholesterol, reducing the risk of cardiovascular disease, enhancing immune response to infection, stabilizing blood sugar thus substantially lowering type 2 diabetes risk, and packing a powerful dose of antioxidants and fiber. a well-tolerated alternative for wheat in celiac disease sufferers, oats are even thought to be protective against post-menopausal breast cancer and childhood asthma. nutritionists recommend adding at least one serving of oats to your diet, daily.
these energy-rich snacks lower bad cholesterol and benefit diabetics by lowering blood sugar. they are also rich in amino acids, which support muscle growth. eat up to two ounces a day with the antioxidant-rich skins on.
make a good, healthy breakfast your first great decision of the day.
have a great week!