Wednesday, August 3, 2011

High Protein Breakfasts

by Lois Breneman - 2011 - Heart to Heart


A friend asked me for ideas on high protein breakfasts, so I thought I'd share this in Heart to Heart, in case others might be looking for ideas.  Keep some of these in mind for your children during the summer months as well as after they start school. Protein builds and repairs muscles.  Some of these ideas are quick and easy, and we're all looking for those!


I think one of the best high protein breakfasts would be two eggs with whole wheat toast.  That's my favorite standby.  Often I spray a non-stick pan with oil, and cook two eggs on one side until they are set, flip over each one using two rubber spatulas, and add a tablespoon or two of water to the pan to cook them a little more, without a "crust" forming on the bottom.  They are almost poached when cooking them in this way, depending on how long you cook them.


Having eggs and spreading the toast with almond butter would add even more protein, or almond butter toast could be a complete breakfast in itself.


Sometimes I have two slices of whole wheat toast with almond butter and All Fruit jelly (no sugar is added to the fruit). 


Millet is the highest protein grain, which you can buy it at a health food store or natural foods co-op.  It takes at least 20-30 minutes to cook, but it makes a delicious breakfast when adding butter, stevia (or honey), and milk.  Cinnamon too.  You could cook a double batch one day and have the rest a second day, but it tends to get a little lumpy after being in the fridge.  It still works, especially if you stir it up real well using a whisk after microwaving.


Baking a breakfast casserole in a casserole dish (with eggs and hash browns, etc) and putting it in the refrigerator will provide ready-to-heat-and-eat breakfasts for several days.  Just heat in the microwave, and have whole wheat toast with it.  Sliced tomatoes on the top are good and add color.


Make an omelet and add herbs, grated carrots, minced peppers, thin slices of tomatoes and a little cheese.  You could grate and mince the carrots and peppers ahead of time to keep in the fridge and use for several days to make breakfast preparation go more quickly.


Hard cook a dozen or so eggs for a "Grab and Go" breakfast.  You could also mash two eggs with a fork and add a little mayonnaise and salt for an open faced egg salad sandwich.  Toasted bread would be even better.


A high protein powder could be added to the blender with frozen bananas for thickening, an egg (if you don't mind it being raw), and fresh or frozen fruit.  Just be sure not to use soy, which can feed cancer cells, according to research.


In doing an online search for "High Protein Breakfasts," of course, not all of the ideas are desirable or healthy.  You have to be the judge.  It would be to our advantage to stay away from sugar, nitrates in ham, bacon, and sausage, as well as too much fat.   


If you stick mostly to whole foods like eggs, lean meat, vegetables, some fruits, and nuts, that would be best.  Almond butter is a good choice.  If you live near a Trader Joe's or get near one once in a while, you might want to stock up on almond butter there at $4.99 a jar - a great buy!