Breakfast Planning

(Steel Cut Oats - image source)

Breakfast is such a crucial meal. It starts your day right - loads you with nutrients to keep you going all day. It is essential for good brain function. So, ditch the sugary cereal (which doesn't nourish your brain and does a number on your blood sugar) and find some healthy breakfast items your family enjoys.
(You must know that in my "former nutritional life" - ha ha - I was addicted to sugary breakfast cereals. I've been known to eat 10 bowls a day. So, if I can give up sugary cereal, I bet you can too!)

I found that for our family, the best way to go about doing this was to make a menu plan. That way, if I am ever unsure of what to make for breakfast, I can look at my master list and it tells me. Obviously, I switch things up because I am a terrible planner and forget things, but I am telling you, it comes in handy to have a back up plan! Here is our "master" breakfast list each week:

Monday: Hot Cereal
Tuesday: Eggs
Wednesday: Hot Cereal
Thursday: Hot Cereal
Friday: Yogurt (Muesli or Granola)
Saturday: Saturday Special
Sunday: Hot Cereal

Okay, as you can see, there's not much variety with our breakfasts, but we don't mind it. Hot cereal is usually steel cut oats topped with some sort of natural sweetener (honey, maple syrup, sucanat, or coconut sugar), cinnamon, and organic cream. Other times, I do a mix of grains...it really just depends on my planning. My go-to breakfast is always either steel cut or rolled oats because we love them and they're quick and easy.

We like to do scrambled eggs with vegetables (red pepper, onion, and spinach) along with buttered toast. Or, we make "Egg McMuffins" - the healthy way. I'll be posting a recipe for those soon because they are to die for! I'll also share my husband's aunt's Muesli recipe because it's so yummy and good for you. On Saturdays, we'll do something special like Pancakes, Waffles, German Pancakes, Crepes...etc. Something fun to make Saturday a special day. 

Steel cut oats are amazingly delicious. They are even more healthy than rolled oats because they have been processed less. They are a great source of soluble fiber. Soluble fiber is amazing - it coats your digestive tract and pushes toxins out of your body as it moves through. It also coats your stomach lining, which causes sugar to absorb into your blood stream at a slower rate. 

Here is a simple steel cut oatmeal recipe to get you started.

Steel Cut Oats
serves 4

2 cups steel cut oats
2 tablespoons lemon juice, kefir, or buttermilk
2 cups water

2 cups water
2 tablespoons coconut oil or butter
pinch sea salt
natural sweetener
cream
cinnamon

The day before, put the steel cut oats, acidic medium (lemon juice, kefir, or buttermilk), and 2 cups of water in a bowl. Stir and let sit until the morning. In the morning, bring 2 cups of water to a boil, then add the soaked mixture, oil, and salt (or, drain and rinse your oats then add in 4 cups of water if you find that they taste a bit sour). Simmer on stovetop for 12 minutes (or, cook in a pressure cooker 2 minutes, natural release). Top with natural sweetener, cream, and cinnamon to taste.
*Soaking the oats beforehand makes them much more digestible and nutritious, as well as cutting the cooking time in half. If you forget to soak, no worries - just remember that the ratio of oats to water is 2:1 (so 2 cups oats, 4 cups water).

(If you look for sales, you can get Steel cut oats in the bulk section for a great price. Regularly 99 cents/pound, I recently bought a 50 lb. bag of steel cut oats on sale for 69 cents/pound. They aren't Organic but it was a good price and I was needing to stock up. Watch for sales and you can find some good deals)




Oats on Foodista