Friday, February 20, 2009

5 Minutes To A Healthy Breakfast Salad

Mornings can be tough. You’re tired, in a hurry to get to work, trying to get the kids to school, and focused on the tasks of the day. Preparing a healthy breakfast is usually the last thing on your mind. Many people just grab a quick bowl of cereal or skip it all together. Others think a Starbuck’s cafe latte is enough to start the day or the Krispy Kremes brought in by a co-worker.

I know you are tired of hearing how important this much neglected meal of the day is. But you are being nagged for a reason; actually, for a number of reasons.

Breakfast is just what is says. It “breaks” the “fast”. You haven’t eaten in 12 hours. If you are like me, you are either eating or nibbling every few hours during the day and then morning comes around and you haven’t eaten since dinner time. If you skip breakfast, this time can stretch to 18 hours. This can have several affects on your body. Starving the body usually causes a slowing of the metabolism. Skipping breakfast can cause you to lack the energy and concentration you need to do your job, study or whatever else you do. It can also make you overly hungry for lunch causing you to overeat or make poor choices.

Here’s a very healthy, colorful and delicious breakfast that everyone in the family will enjoy. It only takes a few minutes to prepare and it provides about one third of your daily fiber needs.

You can assemble a healthy breakfast salad in many ways. I like to use one crisp fruit (like a pear or apple), a sweet, softer fruit (banana, peach, mango, papaya), berries (blueberries, raspberries, strawberries, blackberries), raw nuts (walnuts, almonds, pecans) and a topping (coconut or a healthy cereal like Ezekiel sprouted grain or Post grape-nuts). Use your imagination and select your favorite fruits and nuts, especially focusing on ones that are local, organic and in season. I even threw in an avocado this morning. Yumm!


5 Minute Breakfast Salad [makes 2 servings]

1 large pear, diced

1 medium banana, vertically cut in half and sliced into half moons

1 cup of blueberries

¼ cup of chopped raw walnuts

2 T of unsweetened shredded coconut

Toss together gently and serve immediately.

Per serving: 293 calories, 12.8 g of fat, 3.9 g of saturated fat, 4.3 g of protein, 45.5 g carbohydrates, and 9 g of fiber.


Anonymous said...

Can you make this night before and have it to go? I don't always have the time to cut these all together in the morning.

Dr. Joanne L. Mumola Williams said...

You can cut the walnuts and wash the pear and the blueberries. Take out the bowl and have the knife ready to save time. But the banana and pear will turn a bit brown if you cut them the night before. It will only take you a few minutes to chop them up and mix them in with the rest of the ingredients. Also, the amount of vitamin C in fruits diminishes once it is cut so it's best to do the cutting closer to the time that you are going to eat it!
That said, if you must make your fruit salad the night before, use Fresh fruit protector. This powder prevents browning of the fruit.

Anonymous said...

Thanks Joanne.
I found your site by randomly googling. Your recipes are one of the most simplest I have come across. I made the kale and chickpea salad and its delicious.

Dr. Joanne L. Mumola Williams said...

Thanks! Simple is good. Few of us have time to cook complicated meals!
Glad you enjoyed the kale and chickpea salad. It's a great dish to take to a potluck or to make ahead.