Best Breakfast Foods to Start Your Day
We believe the best breakfast food is eggs—any way you like them,
whether that means scrambled, poached, fried, hard-boiled, or made into
an omelet. That's because eggs are loaded with healthful nutrients,
including high-quality protein and fat, both of which keep you full
after you've eaten. What's more, a recent study in our lab at the
University of Connecticut found that when low-carb dieters ate three
real eggs a day for 12 weeks, their good HDL cholesterol increased by 20
percent, yet their bad LDL didn't budge. Interestingly, those who ate
egg substitutes instead of the real thing experienced no changes in good
(or bad) cholesterol.
So your best option for your first meal comes from an egg carton. You
can add cheese to your eggs, as well as any number of toppings for
variety. For example, fresh dill adds an all-new flavor to scrambled
eggs, as does a spoonful of salsa with a few slices of avocado. And
don't forget a slice or two of bacon or sausage is perfectly acceptable,
too. Your options are only as limited as your imagination.
Make the Perfect Omelet
Directions: Crack three eggs into a bowl and beat
lightly with a fork. Add 1 Tbsp of milk and a pinch of salt to the eggs.
Heat an 8-inch nonstick omelet pan over medium heat. Add a pat of
butter to the pan and when it melts and begins to foam lightly, add the
eggs. As the eggs settle and solidify, use a wooden spoon or spatula to
move the cooked egg up from the pan, allowing the raw liquid to slide
beneath (just like when you scramble eggs). When nearly all of the egg
has cooked, and a uniform layer of egg has settled on the bottom, add
your ingredients, beginning with your cheese. Shake the pan to loosen
the omelet, then use a spatula to fold it carefully in half. Slide the
omelet onto a warm plate.
Our favorite omelet combinations:
Chicken sausage, marinated artichoke hearts, crumbled goat cheese
Sautéed mushrooms and spinach, roasted red peppers, Parmigiano Reggiano
Sliced apple, sharp Cheddar, and crispy bacon. Sound weird? Just try it.
An Instant Hot Breakfast: Sliced Ham with Melted Cheese
In a hurry? Simply take a few pieces of sliced ham, top with a slice of Swiss cheese, and microwave for 30 to 45 seconds.
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NexGen: The Ultimate Breakfast Muffin
This ready-to-eat muffin, created by our friend Keith Berkowitz, M.D.,
contains just 80 to 100 calories, 5 to 6 grams of protein, no sugar, and
11 to 12 grams of fiber. Remember, although fiber is a carbohydrate,
it's non-digestible, so in effect, it doesn't count. That makes these
muffins a great low-carb alternative to eating scrambled eggs or
omelets. How do they do it: Instead of using wheat flour, Berkowitz and
his team substitutes a blend of six natural fibers that have been ground
into a fine powder. And since eggs provide the protein, each muffin
contains all of the essential nutrients that your muscles need for
growth. They're available in wild blueberry, banana walnut, and
cran-orange pineapple at carbsmart.com, under the brand name NexGen
Foods. Two muffins are guaranteed to fill you up.
These high-protein waffles are courtesy of Mary Dan Eades, M.D., author of Protein Power. (Check out her recipe-packed blog at proteinpower.com.)
To boost the protein and fat while dialing back the carbs, she
recommends a combination of pecans, whey-protein powder, and almond
flour, which is a high-fiber, low-starch alternative to wheat flour.
You can make almond flour simply by chopping slivered almonds in a food processor, or you can purchase it preground at bobsredmill.com.
(For all the recipes found here, choose a protein powder that's nearly
all protein—that is, one that has little carbohydrates or fat—such as
Designer Whey Protein or Optimum Nutrition 100 percent Whey.)
1
cup almond flour (you can find this in the health food section of most
supermarket, or just chop up a bag of slivered almonds in your food
processor).
¼ cup finely chopped pecans
½ cup whey-protein powder
1 tsp baking powder
4 ounces regular cream cheese, softened
6 eggs
¼ cup heavy cream
While your waffle iron preheats, combine the almond flour, pecans,
whey-protein powder, and baking powder in a small bowl. In another bowl,
whisk the cream cheese and two eggs until smooth. Add the remaining
eggs one at a time and whisk thoroughly after each. Mix in the cream,
then stir in the dry ingredients. Spoon about 1/3 cup batter onto the
hot waffle iron and cook for about 3 minutes, until golden brown. Put
the waffle on a serving plate, and top with sugar-free syrup, peanut
butter, or fresh fruit. Or let it cool, place it in Tupperware or a
ziplock bag, and freeze. When you're ready to eat one, just pop it in
the toaster. (Make a big batch on Sunday and you can eat waffles on
demand during the week.)
Makes about six 7-inch waffles
Per waffle: 382 calories, 27 grams (g) protein, 12 g carbohydrates (3 g
fiber; 3 g sugar), 29 g fat (9 g saturated)
More Breakfast Options
These recipes have a few more carbs than a classic low-carb breakfast,
but one serving of either won't overload you with sugar and starch and
will provide you a healthy dose of protein. (A key nutrient that's
lacking in cereal, bagels, and pastries.) So when you want a break from
eggs, these are solid choices that will keep you satisfied and on track.
Toast with Tuna
Why spread sugar on your toast when you can spread protein? Sure, we
know this isn't typical breakfast fare. But remember, typical breakfasts
aren't ideal in the first place. Think of it this way: You're simply
trading the high-sugar jelly you normally use for high-protein tuna
salad. It's easy to make ahead of time, and convenient enough that you
can eat it on the run. And by tweaking the conventional recipe to
include cranberries, you'll add a hint of jellylike sweetness.
1 6-ounce can solid white tuna, drained (We like omega-3 packed Wild Planet tuna; 1wildplanet.com.)
2 Tbsp dried cranberries, roughly chopped
¼ yellow onion, minced
1 Tbsp mayonnaise
2 tsp balsamic vinegar
Salt and pepper to taste
Mix all the ingredients together. Serve a scoop on a piece of toasted whole-grain bread.
Makes 2 servings
Makes 2 servings
Per serving (on a slice of whole-grain toast): 230 calories, 22 g
protein, 23 g carbohydrates (6 g fiber; 9 g sugar), 6 g fat (1 g
saturated)
Cottage-Cheese Pancakes
These pancakes are not only packed with high-quality protein, they're
lighter and fluffier than the classic version. Serve with a bit of
butter and sugar-free syrup.
1 cup cottage cheese
2 eggs
½ stick butter, melted
½ cup milk
¾ cup 100 percent whole-wheat flour
1 Tbsp baking powder
1 Tbsp sugar
1 tsp salt
½ tsp nutmeg (optional)
In a large mixing bowl, stir together the cheese, eggs, butter, and
milk. Add the flour, baking powder, sugar, and salt, and blend lightly
(don't beat—it will make your pancakes tough) until just mixed together.
This batter will keep in the fridge for up to 3 days. Grease a skillet
or griddle with a bit of butter or cooking spray and put over medium
heat.
Add a large scoop of batter to the pan and use the back of a spoon or
spatula to spread it out evenly. The pancake is ready to flip when you
begin to see small air bubbles form in the raw batter facing you, about 3
to 4 minutes. Flip and cook for another minute or 2. Eat immediately,
or keep warm in a 225°F oven while you finish the rest of the pancakes.
Serves 4 (about 3 4-inch pancakes per person
Per serving: 290 calories, 15 g protein, 24 g carbohydrates (3 g fiber; 5 g sugar), 16 g fat (9 g saturated)
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