Now, I’m going to level with you here. Personally, I don’t believe breakfast is the most important meal of the day.
For decades, the food industries have wanted you to believe if you skip breakfast, you might put on weight or lack energy in the afternoon. But, truth be known – health research has shown missing a bagel or a bowl of corn flakes first thing in the morning doesn’t actually lead to putting on weight, health concerns, or fatigue.
Think about it: our ancestors never rolled out of bed to a bowl of cereal. They had to go out and hunt or forage for it first—that probably meant more like their first meal was late morning or lunchtime.
Now, the purpose of breakfast is to break the fast, right? And that should happen when you’re body tells you it’s hungry.
So, my advice – if you’re hungry, eat breakfast. If you’re not, wait until you’re hungry.
The myth of breakfast
Turns out, these ideas about the importance of breakfast are a myth started by the food companies as a way of getting Americans to eat grain products and drink orange juice. But, there’s a problem with eating dry cereals, waffles, or French toast for breakfast. They are loaded with lectins and sugar.
They’re pure sugar! And when you eat the combo for breakfast, they’ll spike your blood sugar. When this occurs, of course, you’ll stay hungrier throughout the day. And you’ll likely feel a bit weaker too. So, you’ll just keep eating.
The right way to eat breakfast
So, at whatever time of day you choose to break the fast, you should try to let your breakfast do two things –
1. Deliver healthy fats to your body
2. Deliver healthy greens to your body
If you’ve seen the video on my New Food Pyramid, you’ll know these two groups of food make up the base of the pyramid – they’re the most important foods you can eat.
In order to help get more greens and healthy fats into your diet, I’ve developed a recipe for delicious …
“Green” Egg-Sausage Muffins (Recipe from The Plant Paradox)
I love this recipe. It’s so simple, so tasty, and so easy to take with you for a day on-the-go. You’ve got to try it!
Now, you’re going to want to make sure you find Diestel Farms Turkey Italian Sausage or Turkey Chorizo. Diestel Farms uses pastured turkey, and you can find it at Whole Foods or other health markets.
If you prefer to make vegetarian “green” muffins, substitute Quorn Grounds for the turkey sausage. There’s no need to fry them, so you can skip step 2 below. Instead, briefly defrost and add to the spinach-egg mixture with 1 teaspoon fennel seeds.
What You’ll Need
1 pound Diestel Farms Turkey Italian Sausage or Turkey Chorizo
1 10-ounce bag chopped organic frozen spinach (or chopped kale)
5 pastured or omega-3 eggs
2 tablespoons first-pressed extra-virgin olive oil or perilla oil
2 cloves garlic, peeled, or 1 teaspoon garlic powder
2 tablespoons Italian seasoning
2 tablespoons dried minced onion
1⁄2 teaspoon sea salt, preferably iodized
1⁄2 teaspoon cracked black pepper
What to do
1. Heat the oven to 350°F. Line a standard size 12-cup muffin tin with paper liners (not-essential).
2. Crumble the sausage or chorizo and put in a non-Teflon or castiron frying pan. Cook over medium-high heat, stirring frequently, until browned, about 8 to 10 minutes. Set aside.
3. With a sharp knife, poke small holes in the bag of spinach, put in a microwavable bowl and place in the microwave on high for 3 minutes.
4. Cut a tiny edge off the corner of the bag, and squeeze as much water out of the bag as possible.
5. Place the drained spinach, eggs, olive oil, garlic, Italian seasoning, onion, salt, and pepper in a high-speed blender and pulse/ blend for about 1 minute, or until thoroughly mixed. Transfer to a large bowl and stir in the sausage until well mixed.
6. Fill the muffin tins to just beneath the rim. Bake for 30 to 35 minutes, until the tops start to brown. Remove from the oven and let cool before removing individual muffins from the liner.
Vegan Version: You can substitute 5 VeganEggs for the eggs and 1 block of tempeh, coarsely chopped, for the sausage, adding 1 teaspoon fennel seeds.
And to serve yourself or your family all week, just keep the leftovers in a covered glass casserole dish in the fridge or wrapped in wax paper in the freezer.
It’s easy to reheat the frozen muffins – just pop them in the microwave on high for 1 minute or until warm/hot to the touch. Or simply carry one to work, and it will defrost by lunchtime. Peel off the liner and enjoy!
For step-by-step instructions, and to see for yourself how easy it is to make these delicious muffins, watch the video here.
You can also find this and other healthy recipes in my New York Times best selling book, The Plant Paradox. How do you start the day? Are there go-to healthy items you love for breakfast? Leave your comments below.
Always looking out for you,
For more recipes from Dr. Gundry, keep reading: