Happy Better Breakfast Month! To celebrate the morning meal makeover, I’ve partnered with California Almonds to share tips to make your morning meal better. My tips and recipe ideas below will make you want to jump out of bed in the morning to indulge in your first meal of the day!

And I’m excited to invite you to enter the Better Breakfast Challenge, which challenges participants to eat a better breakfast for at least one week during September for a chance to win a year’s supply of almonds. To enter, visit and follow the instructions to submit a photo of a better breakfast made with almonds. Best of luck to you!

My breakfast today is pictured above – Greek yogurt on a bed of mashed banana and a medley of dried berries with a sprinkle of cinnamon and sliced almonds. What a creamy, crunchy combo! Show us how you broke your fast.

My Better Breakfast Tips & Recipes:

  • The ideal morning meal combines protein, complex carbs and good fats. Like the three legs of a stool, this trio supplies a nutritious breakfast guaranteed to keep you full until lunch. Try almond butter on 100% whole grain toast with berries, or Greek yogurt with a small handful of chopped almonds along with your favorite fruit!
  • Raise a glass to a refreshing way to start the day with this unique, really tasty smoothie: in a blender combine 1/2 cup skim milk, 1/2 cup of plain Greek yogurt, 1/2 baked sweet potato, 1/2 banana, 1 tablespoon of almond butter and 3 ice cubes. Blend together and you’ll be off to a smooth start with the natural sweetness of the banana and sweet potato, both potassium powerhouses!
  • Sauté a small amount of mushrooms, bell peppers and spinach while you’re making dinner and store in the fridge for your morning omelet. An omelet is a perfect carrier for the veggies most of us don’t get enough of each day. Pair with 100% whole grain toast to provide an energizing pick-me-up.
  • Satisfy your sweet tooth with a second breakfast “sundae” treat. Swirl a tablespoon of almond butter and a teaspoon of sweetened cocoa into oatmeal; top with fresh fruit and some warm skim milk and you’ll have a breakfast that will surely keep you company till lunch.
  • The most successful ‘losers’—when it comes to weight loss—eat breakfast daily, according to the National Weight Control Registry. Even a simple starter, like a slice of 100% whole grain toast with almond butter, can be a winning combo to help you lose weight and feel satisfied.
  • Beat an egg along with a dash of vanilla and a sprinkle of cinnamon. Dip a slice of 100% whole grain toast bread into the egg mixture and cook on the stovetop in a nonstick pan. Top with sliced almonds, warm berries or sliced banana for an easy way to enjoy a hot, well-rounded breakfast.
  • For some morning decadence, try this DIY Banana Almond Muffin – it’s so easy to bake and even easier to love! Swap in ingredients like dried cranberries, raisins and chocolate chips. Freeze half so that the grab-and-go-goodness can last all week long. Pair with cottage cheese for a mid-week breakfast or with an omelet for a weekend brunch.
  • Boost your breakfast bowl of cereal or Greek yogurt by topping it with sliced almonds and chopped dried plums or apricots. The fiber will “move you,” and the protein and good fat will help keep your energy levels stable.
  • Make your own breakfast burrito by rolling up a scrambled egg, shredded part skim cheese and salsa in a 100% whole grain tortilla. You can even add a little hot sauce to spice up the start to your day!
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  • Alice June 20, 2015, 6:07 am

    One of my favorite cheerful breakfasts is so simple. Oat bran has twice as much heart-healthy fiber as oatmeal. When my blood pressure gets a bit high, or I’ve been eating too many saturated fats from animal foods (which causes lower-leg swelling in the spot where I once had a DVT), I return to eating cooked oat bran with creative combinations of fruit, nuts, and/or soymilk daily for breakfast, which has a powerful effect of thinning the blood naturally, lowering blood pressure, and immediately reducing cardiac risk. Eating oat bran without eating fats starts to thin the blood within minutes. I literally feel a sucking/draining sensation inside, throughout my body, as the oat bran seems to mop up the fats in the digestive tract, and through reverse osmosis, out of the blood stream and out of the cells. Dr. McDougall says the goal for heart patients is to get the saturated fats flowing out of the cells, rather than into them, by having a lower concentration of fats in the blood stream than in the cells. This begins immediately upon stopping eating animal foods. I’m not vegan, but use vegan nutrition therapeutically when I need to.)

    1/2 c. dry oat bran
    1 c. water
    LARGE (not small) handful of walnuts (to keep hunger at bay til mid-morning snack)
    1/2 c. canned sliced peaches, packed in unsweetened juice, including juice

    1. In a small pan on the stove, combine oat bran and water. Bring to a boil, then reduce heat to simmer, stirring constantly. Done in 2 minutes.

    2. Spoon oat bran into a bowl.

    3. Top with sliced peaches, the juice, and walnuts.

    This is as beautiful to look at as it is healthy and delicious to eat!

    P.S. Dr. John McDougall cites data showing 3/4 c. of dry oat bran per day for several weeks is almost as effective as pharmaceutical drug thinners.

    As a side note you hopefully will be interested in, when I had the DVT, on the advice of Dr. John McDougall’s books, I intentionally ate 1 cup/day of dry oat bran, cooked, plus (not according to McDougall, but which made sense to me so I could eat vegan and not be eating animal fats), I ate LOTS of plant fats, plant protein, and especially whole starches (plus produce) until I was eating enough of all of those to eliminate my cravings for animal foods, in order to thin my blood, to force my doctors to keep lowering my Coumadin dose – and it worked! I intentionally ate enough plant fats and plant proteins, and calories from whole starches, to keep my cravings for animal foods at bay. (The standard ADA advice to limit nut intake is misguided! When people eat more nuts, and also get in enough calories (no dieting/caloric restriction!) throughout the day, they crave less meat, and are healthier for it.)

    If everyone was advised to eat as many servings of nuts, plant proteins and plant fats per day as is advised for vegans, and to not diet (undereating calories increases cravings for animal foods, so eating a dozen or so servings of whole starches is important to get in enough calories), there would be far less eating of animal foods in this country (because people would be filled up on enough proteins and fats–from plants, plus plenty of starches), and there would be far less heart disease.

    Until my DVT was gone, every week my INR was checked, my blood was thinner, thanks to the oat bran and this way of eating, so my doctors had to reduce my Coumadin further each week. The Coumadin was reduced to half within 2-3 months! This is a huge advantage, because Coumadin is extremely dangerous; oat bran and vegan eating (if even temporarily) is safer.

    After the DVT was initially found, I was hospitalized for 5 days while my blood was being thinned to within the “therapeutic range” with drugs, and then released. I was then readmitted when the DVT was discovered, via a second ultrasound, to have doubled in size, though my INR was lower. They reduced my Coumadin dose, and the ER wanted to operate immediately, to install an aortic valve filter. Not wanting the surgery, because it sounded dangerous (which I learned it was, when I got home the next day and googled it: a group of 50 Canadian cardiologists had formed an organization for the sole purpose of speaking out against the use of aortic valve filters), I stayed up all night eating oat bran in the hospital. (I had brought a big jar of it with me to the ER–and still do, when I have cardiac symptoms.) By morning, my blood was thinner than the night before thanks to the oat bran (it is extremely fast-acting at drawing fats out of the digestive tract, and in turn, out of the blood stream and cells), and they had to release me. At my out-patient follow-up with a different cardiologist a few days later, he confirmed the ER-proposed surgery was extremely dangerous and unnecessary once the blood thinning was within the therapeutic range. Eating lots of oat bran literally saved me immediately from having dangerous surgery (having an aortic valve filter (AVF) installed, supposedly to prevent blood clot pieces traveling to the lungs, heart or brain.) There is now a class-action lawsuit advertised on TV, brought by people harmed by AVFs.)

    I hope you enjoy this recipe, and thank you for yours!

    • Bonnie July 2, 2015, 5:27 pm

      Thank you for sharing!


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