Breakfast is and always has been referred to as the most important meal of the day, especially in the western culture. Yet for decades, the tradition of our usual breakfast had little to do with fortifying our health. Typically loaded with low-quality carbohydrates and sugars, the likes of white bread, cereals and fructose juices, intake of all the above cause nothing better than metabolic disorders. Obviously, I will skip discussing the benefits of what will outright kill you, say “donuts.” 🙂
It took years before the medical profession alerted us to the fact that a majority of us are, if not already, diabetic than pre-diabetic and a great majority of us will die of heart disease. The dire prognosis has not completely sunk in yet, but it is starting to, as the data is undeniable. Yes, dreadful as the fact is, that if coronary heart disease, stroke, high blood pressure, heart failure, and other cardiovascular diseases won’t kill you (90% chance), cancer and complications of dementia will get you.
So the older I get, the more I dab at trying not to be part of the grim statistic. An avid cyclist and an athlete all my life, what good growing old would be to me if I couldn’t continue doing what I love to do. Longevity is important as long as it means not only a long life but a productive, enjoyable life continuing to pedal on. And so, I have taken enough time now to research all that I should be actually eating for this so-called most important meal of the day called breakfast. Aside from my intermittent fasting, focusing on eating sea food and greens, enjoying white meat, but cutting way down on red meat, and certainly eliminating any semblance of refined sugar, I have come up with a morning meal so uniquely powerful and healthy, rich in monounsaturated and polyunsaturated fats, protein and a natural dose of carbohydrates that can conceivably sustain me much of the day, that I now repeat consuming it for the last six months already. In fact, I think you can eat this mixture at midday, or even for dinner, and not just for breakfast.
One of the best, if not the best, sources of protein and everything else comes from eating eggs, good eggs. Prepare 2 to 3 soft-boiled eggs and cut them up in a large bowl. Add to it an assortment of potent nuts and seeds, from organic walnuts, macadamia nuts, and slices of almonds to sunflower seeds, pumpkin seeds, chia seeds, and flaxseeds. Add a couple scoops of fermented cabbage or kimchi. Dust it with organic ground ginger and teaspoon of turmeric powder. Decorate the concoction with a pinch of parmesan, hard cheddar flakes and fetta crumbles. Finally, add avocado slices and other greens such as kale and spinach. Last but not least, pour a liberal amount of extra virgin olive oil all over it, and don’t forget to sprinkle in a few spoons of organic apple cider vinegar. Then mix it all together so the olive oil seeps into the mixture. You could add a few slices of banana and some berries, but I limit fruit as it’s high in sugar.
Combining organic eggs, various nuts and seeds, fermented foods, spices, cheeses, and vegetables can create a nutrient-dense and diverse meal that offers many health benefits. Let’s break down the components and explore the potential advantages of consuming this mix.
- Organic Eggs:
- Rich in high-quality protein, essential amino acids, and various vitamins and minerals.
- Provide choline, which is essential for brain health and development.
- Contain lutein and zeaxanthin, antioxidants important for eye health.
- Nuts (Walnuts, Macadamia Nuts, Almonds), and Seeds (Sunflower Seeds, Pumpkin Seeds, Chia Seeds, Flaxseeds):
- Excellent sources of healthy fats, including omega-3 fatty acids (especially in walnuts).
- High in fiber, promoting digestive health and aiding in weight management.
- Packed with vitamins, minerals, and antioxidants that support overall well-being.
- Fermented Foods (Fermented Cabbage, Kimchi):
- Probiotics in fermented foods contribute to a healthy gut microbiome, improving digestion and immune function.
- May enhance nutrient absorption and synthesis of certain vitamins.
- Spices (Ground Ginger, Turmeric Powder):
- Ginger and turmeric are anti-inflammatory and have antioxidant properties.
- Turmeric contains curcumin, known for its potential health benefits, including reducing inflammation and supporting joint health.
- Cheeses (Parmesan, Hard Cheddar, Feta Crumbles):
- Excellent sources of calcium and protein for bone health and muscle function.
- Parmesan and cheddar contain vitamin K2, which plays a role in bone metabolism.
- Avocado:
- Rich in monounsaturated fats, promoting heart health.
- Contains various vitamins, including vitamin E, which are beneficial for skin health.
- Leafy Greens (Kale, Spinach):
- High in vitamins A, C, and K, as well as folate and iron.
- Rich in antioxidants, supporting immune function and reducing oxidative stress.
- Healthy Fats (Extra Virgin Olive Oil):
- Contains monounsaturated fats and antioxidants.
- Supports heart health, reduces inflammation, and may have protective effects against chronic diseases.
- Organic Apple Cider Vinegar:
- May help control blood sugar levels and promote satiety.
- Contains acetic acid, which has antimicrobial properties.
The combined benefits of eating this type of meal, be it breakfast or any meal, are undeniable. This mixture is simply a powerful source of protein, healthy fats, fiber, vitamins, minerals, and probiotics. It will help to improve your gut health, reduce inflammation, and boost your immune system. It may also help to lower your cholesterol, blood pressure, and the risk of chronic diseases. Combining these ingredients offers a well-rounded array of nutrients and provides energy for training, supports various bodily functions, and contributes to overall health. However, individual nutritional needs vary, so keep that in mind. I vary my recipe slightly and mix in at time chunks of chicken, tomatoes or broccoli, but after eating it for nearly six months, I can certainly recommend to any cyclist to try it. It is also actually tasty and definitely filling. But wait at least an hour before you want to go for a ride.