A GREAT BREAKFAST

Dieticians, nutritionists, physicians, and other healthcare providers advocate starting the day with breakfast. An early meal helps to activate and stimulate the brain. Ending the nocturnal fast helps jumpstart your entire metabolism. It brings the nutritional building materials for proper maintenance and repair of the organs. The gastrointestinal tract is stimulated and bowel action is initiated. Presenting food to the system prepares it for a new day of activity. 

What is the best breakfast? It should contain a full complement of all the essential nutrients. Protein and carbohydrates are important. Micronutrients in high doses, as discussed in other of my blogs, are also important to feed the body’s machinery. It’s a wake up call and invigorating massage to the hungry cells.

Vitamins and minerals are required to maintain cellular integrity and vigor. The amounts of these substances needed to prevent tissue depletion are much higher than can be reasonably obtained from food. Supplements are indispensable.

 A mixture of grains, nuts, and seeds provide much of what propels us into a healthy day. Nuts and seeds contain protein and fat. This fat is not a dirty word. Paradoxically, it actually helps to lose weight. Protein helps build organs, wake you up, and contribute quick energy. Carbohydrate is long-term energy for the day. 

The amalgamation of many components creates a tasty breakfast:

One package of Trader Joe’s “Just the Clusters Vanilla Granola”

One package of “Bear-Naked Fruit and Nut Granola”

Six cups of raw rolled oats.

¾ cup almonds, whole and sliced

½ cup chopped pecans

!/3 cup cashew nuts

1/4 cup pepitas

½ cup chopped walnuts

¾ cup whole hazelnuts

¼ cup whole pistachio nuts

¼ cup pine nuts

¼ cup sunflower seed

¼ cup pumpkin seeds

¼ cup slightly chopped macadamia nuts

1/3 cup Brazil nuts

1/3 to 1/2 cup peanuts

TRY TO FIND ALL THESE NUTS AND SEEDS UNSALTED. This may be difficult because the process is easiest if all ingredients are puchasde already removed from the shells.

I prefer the nuts to be raw whenever possible. Some may taste better if they are roasted

1 cup Craisins

Vary the amounts of the components according to your own preferences.

Combine everything by hand with a large spoon in a large bowl. I prefer to use a 2.5 gallon Rubbermaid container that seals tightly and just shake it up each time I add a couple of ingredients. Be careful that it is sealed and hold the top on anyway. It would be a shame to splatter everything all over.

It’s even easier to mix ingredients in 2 different sealable containers. Then combine the contents of both and shake it up. This way, the ingredients get well mixed.

Blueberries are a great addition. If you can, buy them inexpensively when they are in season and freeze as many as you can. Do not rinse before freezing them in a freezer-strength gallon size Zip-Loc bag.  When you have your granola mixture,, unfreeze ¼ to ¾ cup and rinse them well.

Add this fruit to about 1 cup of the granola mix. 

Poor skim milk into the bowl.

The rolled oats effectively reduce the percent of calories provided by sugar and fat. Yet it still tastes good.

The quantities and constituents listed above are subject to your preference. My recipe is a starting point for variation. The only thing I actually measure is the oats. Don’t skimp on the nuts or rolled oats. Use this as a model for your own recipe. Or you may like it as I have outlined. 

Preparation takes about 30 minutes. This amount should last about 2 weeks.