Breakfast for Champions

Hello! SUMMER!  Can't believe we are already in June, and I have a feeling this month is going to fly by!

Summer is ALL about eating more fresh vegetables and fruit because so much of it is in season, flavorful, and just makes life so immensely enjoyable.  Speaking of which, I snapped a picture of my fruit plate, which I call a breakfast for champions!

I eat in order of least sweet (or not 'as' in season) so that I can end on the most naturally sweet.  Here I started with the blueberries, apricot, kiwi, and ate the pineapple and watermelon interchangeably (but I think in the end the watermelon won, it was just so good.  The blueberries are now coming into season, but the ones we recently bought from Costco were not as sweet and plump as they have been in the past).

In addition, I have been starting breakfast with a plate of fruit.  During summer months with abundant fruit, it's a good time for me to change up my breakfast routine, which is usually oatmeal as I write in past posts.  I also read about a theory that eating fruit BEFORE your meal increases your enzyme absorption from the fruit.  Over the last couple of months, I have been trying this out.  At the very least, it does open up the palate and is very refreshing in the morning.

However, I do eat whole grains or something like oatmeal afterwards, as I have had stomach aches in the past when I only eat fruit for a meal.  Perhaps I am healthier these days, since my stomach is not as queezy when I consumer only fruit, but thought I would just note that for any wary eaters.

Up close picture of my yummy fruit :)

Cereal - The Sugar Story

I read an article this morning in the Wall Street Journal about how cereal manufacturers, like General Mills, are having a hard time reducing the sugar they put in their cereals.  Much of the discussion and impetus behind reducing sugar is in response to the child obesity epidemic.  They say that their cereals are hitting a sugar threshold, kids just won't eat it the second day if it has less sugar.  For illustration, here is a chart provided in the article of how much sugar is in one serving of their cereals.  Notice that some have been reduced. 

If it takes THAT much sugar to make a cereal taste good, maybe there is something wrong with the cereal, and not the sugar??   

They go on to talk about how they use vitamins/fortified, fiber or whole grain to make the cereal "appear" more healthy.  But don't you think the bigger question is, why would you try to feed your child or yourself a tasteless, processed food that is gross in its raw state but palatable once you add tons of sugar and sodium to it?

Why not just feed your kids oatmeal with mix-ins or eggs?

[Just between you and me, maybe because General Mills doesn't sell plain oatmeal or eggs. haha]

The full article is below.


Past posting on how to make yummy oatmeal: Bring Back the Oatmeal!
Source and pictures source: WSJ: Success Is Only So Sweet in Remaking Cereals

Blueberries, Plump and Sweet

If you haven't realized yet, it is blueberry season for US consumers!  The blueberries are large, plump and sweet.  When they are this good, they should be consumed by the handfuls, not picked at, one-by-one.  If you need a cheaper source that enables you to consume by the handfuls, check out Costco.  Here's a picture!

Blueberries are not just really yummy, they have a reputation of protecting your memory, in other words, brain food (I hope you hare convinced at the end, if this is new to you)!  Put simply, if blueberries can improve my brain health, and I admit that I could use more brain cells :) , why not consume daily and in handfuls!  In a series of tests conducted by Dr. James Joseph, middle aged rats (I know, rats get old too) who were fed blueberry extracts behaved like their younger counterparts.  No mental deterioration, no loss of coordination or balance.  Tests of motor function and memory function came out so positive, that the conclusion was that blueberries make a difference.

Blueberries are found on the superfood list.  They help the neurons in your brain, contain antioxidants and are anti-inflammatory.  Said to help fight Alzheimer's, Parkinson's, diabetes, heart disease and even arthritis.

Best if fresh, but frozen is a good alternative when not in season.  Great as is, in oatmeal, in yogurt, and in smoothies.

Source: 150 Healthiest Foods on Earth, by Jonny Bowden

Steel Cut Oats vs. Rolled Oats

I usually eat oatmeal in the morning with mix-ins (the recipe and description is in one of my previous posts: Bring Back the Oatmeal!).  But this morning, I finally got a chance to try steel cut oats.  I knew that steel cut oats are less processed, even better for you, and some people really like the texture.  My good friend Kate (thanks Kate!) gave me a small canister since she has in's at the big wig oat company.  Boy, have I been missing out.

Steel cut oats look different from rolled oats.  From my observation, I can see the kernel on the oat.  The outer shell (slightly darker in color) has been removed from rolled oats.  Rolled oats are also "rolled" (flat, pliable) whereas steel cut are more compact kernals of wheat cut in half, not lengthwise.  I think this distinction in processing makes the steel cut oats less processed - you got the kernal and the oat is in more compact form.  I bet there is more fiber given the kernel, but not sure (don't have proof).

Cooking these buggers takes awhile.  It is a half hour job with some stirring in between and adding liquid if it starts to stick to the bottom of the pan.  I think steel cut is great for weekend mornings when you have a little more time to afford making your breakfast.

I used some water at first to soak the oats, then added lots of whole milk to cook over low heat.  It turns gooey and sticks to the bottom, but with some stirring and adding more milk, it doesn't create a mess, you can use a metal spoon to dislodge it from the bottom of the pan.

The steel cut oat taste, you ask?  Really good, definitely better than rolled oats!  More chewy and nutty, compact grains.  It's like eating small packets of chewy rice.  But, a clean finish versus glutinous feeling.  I think it tastes really good on its own even without the mix-ins (now that says something).  I did use whole milk to cook the oats, but then again, I am comparing it to rolled oats cooked in whole milk.

Bring back the Oatmeal!

It's cold outside.  The more reason for our bodies to yearn for something warm, hearty, tasty and comforting.  I recently heard from a friend who works in the oatmeal industry that the popularity of oatmeal is declining.  Sad.  Why?  Is it the taste?  The connotation to old-fashioned?  Or is it that the new generation of young moms and teenagers can't even figure out how to make oatmeal taste good on the stove? I kid you not, from my observation, I think the "domestic skills" argument plays a decent sized role.

Here are some reasons why oatmeal should make a come-back:

1) Fiber.  And has lots of soluble fiber, beta-glucan.  Great for your bowel movements - need I say more?  I am pretty sure sugary fortified cereal just don't offer this, and if they claim it...you should figure out for sure yourself.

2) Beta-glucans turbocharge your body's immune system response to bacterial infection.

3) Very modest impact on blood sugar. 

4) Super high protein content compared to any popular cereal: 8 1/2 g of protein in 2/3 cup of oats

How to buy.  Least processed is best.  Steel-cut oats are less processed.  Rolled oats (but make sure they are old-fashioned and thick, not packs or instant).  Groats are dehulled oats which are probably best, but they might be hard to find.

How to cook.  If you use Quaker rolled old-fashioned oats, take a half cup (if cooking for yourself), soak in a little water for about 15 minutes (or less if you are running late).  Add milk and cook on the stovetop.  Cook it until it is gooey and thick.  Watch it after the first few minutes because if you don't stir, it will burn.

How to eat.  Mix in ground flax seeds, dried cranberries, raisins, raspberries, add a little extra milk if you don't want it so gooey. 

Source: Some of the health information comes from 150 Healthiest Foods on Earth, by Jonny Bowden