Formulating a Healthy Breakfast Meal
The word “healthy” has taken on a lot of different meanings these days. Conventional knowledge and marketers may tell you that a “healthy” breakfast consists of fruit juice, whole grain cereals, whole grain toast, granola, yogurt, or smoothies.
This month, we want to challenge you to rethink the way you build your breakfast based on the paleo template:
- Animal protein: 1-2 palm sized pieces of well-sourced animal protein, or as many pasture-raised eggs as you can hold in one hand (at least 2 eggs).
- Vegetables: Fill the rest of your plate with 1 or 2 whole vegetables cooked in healthy cooking fats like olive oil, coconut oil or pasture-raised ghee. It’s ok to use natural sea salt in moderation.
- Healthy fat (mandatory): Don’t be shy about adding healthy fat to your meals such as coconut, ghee, olives, avocado, nuts and seeds. If you have any qualms about eating fat while trying to lose weight and maintain performance, please read this article by Loren Cordain.
- Optional fruit: Occasionally add some whole fruit to your meals, but if you’re focused on losing weight you’re going to want to keep this to a minimum. DO NOT drink fruit juice – it is full of sugar without the benefit of fiber in whole fruit to help your body process the sugar properly.
Paleo Breakfast Recipe: Collards, Sweet Potatoes & Sausage
Servings: About five breakfasts for two people
4 large sweet potatoes (or 5 medium)
2 tbsp olive oil
Fresh ground pepper
2 tsp coconut oil
3 lbs paleo breakfast sausage (Recipe below or some stores have paleo friendly sausage, check the ingredients and make sure it’s only pork and spices – no sugars)
3 bunches of collard greens, chopped
1 tsp granulated garlic
Heat oven to 350°. Peel and cube the sweet potatoes into ½ inch chunks, then toss with olive oil, salt and pepper. Bake for 30 minutes, stirring potatoes around halfway through. Heat up 1 tsp coconut oil in frying pan and add breakfast sausage, breaking it up with a wooden spoon. Cook through and remove to large tupperware. In the same pan, add 1 tsp more of coconut oil and add collard greens. Add ½ tsp salt, ¼ tsp pepper and granulated garlic. Stir until cooked through.
Combine three ingredients and store in tupperware. Reheat by microwaving or re-frying. Add a fried egg on top if you wish to add some additional protein.
Breakfast Sausage Ingredients:
3 lbs ground pork (organic, pasture raised if available)
1.5 tsp dry rubbed sage
1.5 tsp garlic powder
1 tsp nutmeg
1.5 tsp dried thyme
1.5 tsp rosemary
½ tsp crushed red pepper
Add all ingredients to a standing mixer and mix on medium speed until spices are well distributed.