The quick answer: Start the day with a wholesome breakfast and you’ll eat better all through the day. You’ll feel better too.
Starting the Day
Starting the day with packaged breakfast cereal is as American as . . . dental cavities. Sadly, they go together. Another common breakfast is a cup of coffee and a Danish. Or just skip breakfast altogether and grab some snack food at morning break. These choices are common to the modern American diet (MAD) and that’s a problem.
In this post we share our breakfast recipe, introduce the “fiber>sugar” rule, and remember a past visit to the cereal aisle of the local grocery.
Yes, I’m Cheap
Ask the Beautiful Wife and she’ll confirm it—Skip’s a cheap guy. So if I find a healthy breakfast recipe that’s way cheaper than the packaged junk in the store, I’m happy. And my recipe’s quick; I can make it in 10 minutes:
Skip’s Healthy (& Cheap) Breakfast Recipe
Ingredients (2 servings):
- 3 T steel-cut oats (I throw them in the spice grinder to speed up cooking time)
- 1 C hot water
- 1/8 C flaxseed
- 1/8 C sunflower seeds (I put the flaxseed and sunflower seeds in the spice grinder while the oatmeal is cooking)
- 2 tsp turbinado sugar (or other less processed sugar)
- 2/3 C blueberries (from the freezer)
- 2/3 C apple, diced
- Combine and cook oatmeal and water, cook about 9 minutes, adding sugar and Cinnamon. (My sister, for efficiency, makes a tray of oatmeal once-a-week.)
- Grind flaxseed and sunflower seeds and divide between bowls.
- Prepare fruit and add to bowls
- Stir in oatmeal (I make it a little runny as the seeds absorb water) and serve.
- I add heavy cream (because it’s not homogenized, which I consider better) on my cereal; the BW has used orange juice (when Valencia oranges are in season) but is now adding a little whole milk.
We’ve eaten this for several years now. For variety we follow the cycle of seasonal fruits: strawberries in the spring, peaches in the summer, apples and blueberries in the fall, or winter pears with blueberries. (With steel-cut oats we don’t seem to get hungry as soon as with rolled oats.) All this leads us to the "Fiber>Sugar rule":
In all modesty, the fiber-greater-than-sugar rule is one of my greatest ideas (right after marrying the BW). It’s a reliable guide for packaged breakfast cereals but also works with other grain products (bread, cookies, etc.). There's science behind it—the rationale follows recommended daily fiber goals and the AHA limit on added sugar.
Trouble in the Cereal Aisle
I used the fiber>sugar rule to select the most healthy offerings of the supermarket breakfast cereal aisle in one of our most popular posts: Trouble in The Breakfast Aisle
You can see the application of the fiber>sugar rule using the two cereal boxes below:
Please comment: Share your healthy breakfast ideas, your recipes, or your timesaving tips.