Breakfast is often overlooked as the most important meal of the day and when suffering with any type of eating disorder or disordered eating, breakfast is even more important. Being prepared with food first is a crucial step for recovery and to stay in recovery. Cooked whole grains contain all the fiber and are more nutritious.
I have found, what works best, is to make enough whole grains to last for at least four to five days. I also include beans with breakfast. To save time and to have variety, I batch cook, portion and freeze while making sure there are ample portions in the fridge ready to warm up and eat.
In the morning I add a bit of water and warm it up. (usually cooking water saved from the beans) Textures and flavors will vary depending on the combination of grain, protein and fruit added. I make a balanced meal by adding at least three food groups. Check here for a guideline on serving sizes and food groups.
Whole Grains
- Rolled oats
- Whole oats
- Millet
- Buckwheat
- Bulgar
- Barley
- Amaranth and teff
- Whole Oats and Millet
- Whole oats and amaranth
- Amaranth and quinoa
Proteins
- Silken tofu (blended with water/fruit)
- Split mung beans
- Split chick peas
- Red lentils
- Whole mung beans
- Lima beans (baby)
Fruit
I usually do a mix of two or three different fruits. Variety changes sweetness, texture and visual appeal.
- Apple and cinnamon
- Apple and blueberries
- Berries of all types
- Raspberries, blueberries, saskatoons, strawberries, haskaps
- Pears, cherries, peaches
Fat
- Ground flax (soaked the night before is ideal)
- Chia Seeds (soaked first)
- Walnuts
- Sunflower seeds
- Pumpkin seeds