Whether or not you believe that breakfast is the most important meal of the day, it’s a good idea to fuel your morning meal with a solid hit of protein — it’ll keep you satiated far better than muffins, doughnuts and all those high-carb, high-sugar choices that are so readily available.
A study in the Journal of Nutrition found that people who started the day with protein had more stable blood sugar levels, which helps with satiety throughout the day.
When making your breakfast (or, really, any meal) choice, ask yourself three questions:
- Where’s my protein?
- Where’s my fiber?
- Where’s my healthy fat?
That’s the mantra of Zero Belly Breakfasts author David Zinczenko and central to the way of eating Zero Belly style.
In the spirit of upgrading your brekkie on National Better Breakfast Day, here’s a novel recipe from Zero Belly Breakfasts. This morning bowl is lower in sugar than a bowl of cereal, has a nice mix of carbs, fat, fiber and protein, plus it’s super colorful.
- For the salad:
- 1 cup quinoa, cooked and cooled
- ¾ cup strawberries, sliced in half
- ½ cup raspberries
- ½ cup blueberries
- ½ cup raw almonds, finely chopped
- ½ tablespoon mint, finely chopped
- ½ tablespoon basil, finely chopped
- For the dressing:
- ½ teaspoon orange zest
- 2 tablespoons fresh orange juice
- 1 tablespoon fresh lemon juice
- ½ tablespoon fresh lime juice
- ½ tablespoon honey
- ½ teaspoon mint, finely chopped
- ½ teaspoon basil, finely chopped
- In a large bowl, combine all of the salad ingredients.
- In a separate bowl or jar, whisk together all the dressing ingredients. Drizzle the desired amount over the salad mixture.
Have you ever had salad for breakfast? —Gail