For sustained energy and focus it is important to eat protein for breakfast. The more traditional carbohydrate laden meals may provide a quick burst of energy, but it is followed by fatigue and hunger. For people who don’t like to eat much in the morning a simple protein shake will suffice. If you prefer a more filling meal try one of the options below. And remember you don’t have to eat traditional breakfast foods in the morning. Dinner leftovers, warming soups or stews are all great options.

Tofu Scramble

This tofu and veggie saute is savory and satisfying for breakfast or brunch. It is a tasty substitute for eggs, but is delicious in its own right. Be sure your ingredients are organic, especially the tofu. Non-organic soy is genetically modified!

  • 1 tablespoon of virgin olive or coconut oil
  • 1 lb of firm tofu
  • ½ large red or yellow onion, minced
  • 1 clove of minced or crushed garlic
  • ¼ teaspoon of turmeric powder
  • 2 teaspoons of wheat-free tamari or Bragg’s liquid aminos
  • 2 cups of loose leaf spinach or 1 cup of diced broccoli
  • 2 tablespoons of water

Crumble your tofu in a bowl and mix it with the tamari and turmeric (be careful, turmeric stains). Heat the oil in a large heavy bottom skillet; cast iron works well. Add the onion to the oil and sautee it over medium heat until it is soft and starting to brown. Add the garlic and stir it until it is just starting to brown (be careful not to burn the garlic!) Add the tofu, vegetables and water. Mix all of the ingredients and cover the pan with a tight fitting lid. Continue to cook the mixture for 5-10 minutes, stirring occasionally, until the vegetables are tender and the tofu is heated through. Serves 2 as a meal and 4 as a side dish with toast or rice.

Simple crock pot stew

Stew for breakfast? It may sound strange but a hearty stew fits all of the criteria for a perfect breakfast. It is warm, nourishing and high in protein. Long slow cooking makes all of the ingredients eat to digest and blends the flavors perfectly. You can make this stew overnight in a crock pot or in a low heat oven. For oven cooking you will need an enameled cast-iron pot such as a Le Creuset casserole dish. If you are using turkey or chicken do not use skinless breasts; the flavor is too bland. Instead use thighs or mixed pieces.

  • 2 lb of grass fed beef, lamb, or organic turkey or chicken
  • 1 teaspoon of salt
  • 4 cups of filtered water
  • 1 large bunch of kale *
  • 1 large onion
  • 2 cups of diced carrots
  • 1-2 cups of diced vegetables of choice such as zucchini, celery or peas
  • ½ cup of brown rice or quinoa (optional)
  • 1 teaspoon of fresh herbs such as rosemary, thyme, or oregano

If you are using beef or lamb dice the meat into 1 inch cubes. For poultry it is fine to use whole pieces such as legs, thighs or breasts. Place all of the ingredients into a crock pot or enameled cast iron pan and mix them well. If using a crock pot turn it into high until it comes to a boil. Then reduce it to low and let it cook 8 more hours or overnight. If using and enameled pot make sure the lid is on a tight and then cook it in a 250 degree F oven for 8-12 hours. Check it periodically to make sure it hasn’t run out of water. Stir the stew, add salt if desired and serve.

* All of your vegetables should be organic if possible, especially the kale. Commercial kale has very high levels of pesticide residues.