What did you have for breakfast?

Here are some great no-white-flour, no-refined-sugar, no-refined-oil BREAKFAST ideas!! Eating healthy can also be really delicious!!

Veggie Omelet

Ok - this is soooo good, and really doesn't take that long after you get the hang of it. First, saute about 2 cups mixed vegetables in a little virgin coconut oil, or butter (maybe 1 T), and sprinkle a little sea salt and freshly ground pepper over it. Some good veggie options are: shallot, asparagus, mushrooms, broccoli, green pepper, zucchini, etc. Saute until desired tenderness is achieved (I like mine tender crisp). Set aside.
In a small bowl whisk 2 or 3 eggs (most people need 2 eggs - if you are going to expend a lot of energy that morning, use 3 eggs) - put into a preheated omelet pan, or 8 inch cast iron pan with a little coconut oil or butter on low heat - add a little salt and pepper. Flip egg round over when set - and cook for a minute on the other side. Slide out onto a plate, and add all the cooked veggies onto one half of the egg round. Top with fresh veggies, such as diced tomatoes, scallions, cucumber, Avocado, etc. if desired. I also like to add the green Tabasco sauce (yum!). Fold the egg round over the veggies, add fresh or bottled salsa over the top and enjoy!!

Hot Cereal

Make one of the following hot cereals according to directions with water - and even better, cook it in a small slow cooker overnight on low for best results:
Dee's Cereal (www.deescereal.net - a whole multigrain/seed/fruit cereal)
Bob's Red Mill 10 grain cereal
Regular rolled or steel cut oats (unsweetened, no additives, not instant, NOT the little packets)
Any homemade multigrain whole grain cracked cereal

Turn the heat off the cereal a little before it is at the desired thickness. Add chopped nuts, a little chopped dried fruit, ground flax seed, and 1 -2 tablespoons of virgin coconut oil, if desired. The fat helps your body digest and assimilate the nutrients in grains better. If you are not intolerant to dairy, add a tablespoon or two of raw cream to the cereal. Eat! You won't need any sugar or other sweeteners other than the dried fruit. In the summer, you can add in season fresh berries or cut up fruit. This stuff is really good and satisfying.

Smoothies

This is a little faster to prepare, but is not for the dairy intolerant - though plain yogurt and plain kefir with active cultures and raw milk are tolerated very well by most people - even those who are generally intolerant of pasteurized milk. Plus these cultures add much needed and healthful probiotics to the diet. These amounts are approximate - it is more proportions than anything else. Serves 1

1 cup or so of plain unsweetened active culture yogurt or plain kefir
1 scoop of vanilla whey protein powder
1 cup or so of fresh or frozen fruit (unsweetened)
1-2 Tablespoon freshly squeezed lemon juice
1-2 tablespoons unsweetened coconut cream (if desired), or coconut milk
Blend in blender

Carrot orange smoothie - serves 2

1 or 2 scoops vanilla whey protein powder
1 cup carrot juice (plain)
2 cups plain yogurt or kefir
1/4 cup frozen orange juice concentrate
2-3 Tablespoons freshly squeezed lemon juice
1/2 teaspoon freshly grated ginger root (if you must, you can use 1/8-1/4 teaspoon dried ginger)
2 pinches of salt
Blend in blender.

Kefir (or Yogurt) and Fruit

Put about 1 to 1 1/2 cups plain unsweetened Kefir in a bowl - add 1/2 - 3/4 cup fresh or frozen unsweetned fruit (my favorite is cherries, followed by raspberries, followed by blackberries). Stir and eat!

Whole grain buttermilk waffles

2 cups whole wheat flour (or mixture of other ground whole grains such as barley, rye, spelt, quinoa, millet, etc.
3 tablespoons ground flax seeds
1/2 teaspoon salt
1 1/2 teaspoons baking soda
2 cups buttermilk
2 eggs, separated, whites beaten until fluffy (3 eggs if you like really fluffy waffles)
1/4 cup butter, melted
1/2 teaspoon vanilla extract

Mix the whole wheat flour, flax seeds, salt and buttermilk and let sit while you beat the egg whites and heat up the waffle iron. If at all possible, mix these four ingredients the night before and let sit in the fridge until the morning (grains that are soaked for at least 7 hours are much more easily digested) - then add the egg yolks, baking soda, butter and vanilla. Finally, fold in the beaten egg whites and bake as usual on the waffle iron. Skip the syrup, jam and other sugary toppings, and spread plain yogurt and unsweetened applesauce over the top of the waffle - it is really yummy this way!!!