The idea that breakfast is the most important meal of the day has long been the subject of contentious debate. In one camp, there are those who extol the benefits of eating breakfast. Then there are the detractors — these skeptics argue that you are better off skipping breakfast.
In my opinion, the salient issue is what you are eating for breakfast. The standard American breakfast includes choices like cereals, bagels and muffins, which are literally the worst foods you can eat.
They contain highly processed grains and sugar that can wreak havoc on your health. There is no scenario where you are better off eating this processed garbage. On the other hand, a nourishing meal may have much to recommend.
In order to incorporate cutting edge nutritional information, I have made a number of updates to my morning meal over the years. I am also more cognizant of the types of foods that keep me in optimal health, and work best for my body.
If you take a look at my breakfast recipe, you’ll see that it’s loaded with healthy fats and other nutrients that are essential for mitochondrial health.
However, some of you may have different nutritional needs or just need to kick-start your day. For example, if you’re a serious athlete or bodybuilder, then you may benefit from a heartier breakfast. If this describes you, then I highly recommend my Gluten-Free Waffles recipe.
This healthy and wholesome take on an American breakfast favorite is a great choice for people who need additional energy to start their day.
Gluten-Free Waffles Recipe
- 9 organic pastured eggs
- 1/2 cup raw butter or Dr. Mercola’s coconut oil
- 1/2 cup Dr. Mercola’s coconut flour (plus a little more)
- 1 Tbsp. cinnamon
- 1 tsp. Dr. Mercola’s vanilla extract
- 1/2 tsp. Dr. Mercola’s Himalayan salt
- 2 scoops Dr. Mercola’s protein powder (any flavor you desire)
- Dr. Mercola’s raw honey for drizzling (optional)
- Organic fruit of your choice (strawberries, blueberries or bananas)
- Crack the eggs into a medium-sized bowl and beat with whisk or immersion blender.
- Add the melted butter or oil, cinnamon, vanilla and salt.
- Add the coconut flour and protein powder, then mix well. The batter should be thick. If it’s too thin, add a little more coconut flour.
- Spoon into heated and greased waffle iron and cook until light brown and firm to touch.
- Serve with fresh fruit of your choice and/or with a drizzle of Dr. Mercola’s honey.
This Wholesome and Delicious Waffle Recipe Will Let You Start Your Day Right
Most waffle recipes are loaded with empty carbs, excessive sugars and unhealthy grains — but not this one. What makes this recipe stand out is that it removes carbs from the equation and replaces them with high-quality proteins.
Proteins are crucial in building, maintaining and repairing the tissues of your muscles, skin, internal organs and muscles. It is essential to the structure of cellular receptors, signaling molecules and enzymes, and can perform transport carrier functions.
But aside from a protein boost, this recipe also gives you ideal doses of healthy fats, which your body needs to maintain optimal brain function. Keep in mind that your brain cannot work properly without fats, and that overindulging in grains and sugar can lead to neural impairment and damage.
Why You Need Pastured Eggs in Your Diet
Eggs are one of the best sources of proteins today. In fact, they contain complete proteins, and have all eight essential amino acids. They’re also a great source of antioxidants and vitamins. One particular example is choline, a B vitamin that’s known for brain development and memory.
A single egg yolk can have 215 milligrams of choline. An estimated 90 percent of the U.S. population may be deficient in choline,1 which is why adding eggs to your diet may be one of the best ways to boost your intake.
Lutein and zeaxanthin, which are carotenoid antioxidants that are essential for eye health, are also abundant in eggs. You can get amino acids tyrosine and tryptophan as well, which are known for their antioxidant properties that can help prevent cancer and heart disease.
Ideally, you should choose true pastured eggs from hens that are allowed to freely roam outdoors on a pasture where they can forage for worms, seeds, insects and green plants. You can actually tell if your eggs are free range or pastured by the color of their yolk. Eggs with bright orange yolks are loaded with vital nutrients and almost always come from pastured hens. Pale yellow yolks indicate a lack of nutritional value and are usually from caged hens.
Coconut Oil Loads You Up With Healthy Fats
Coconut oil is one of the best sources of saturated fats on the planet, comprising about 90 percent of the oil. Coconut oil is also abundant in lauric acid, which is converted in the body to monolaurin, which offers antibacterial, antiviral and antiprotozoal properties.
Another valuable component in coconut oil is capric acid, which can protect you from infections. In addition, other fatty acids in this oil can aid in:
- Improving brain function
- Generating energy
- Shedding body fat
- Stimulating your metabolism
The Perks of Switching to Coconut Flour
Coconut flour is widely used in gluten-free recipes as a replacement for wheat and other grain-based flours. But even if you’re not following a gluten-free diet, I highly recommend making this switch, as this flour offers a wide range of benefits for your well-being.
Coconut flour is low in carbohydrates but is a great source of protein. No other flour has a higher percentage of dietary fiber (48 percent). It offers many of the same benefits as coconut oil, thanks to its lauric acid content.
Just remember that coconut flour acts like a sponge, and is highly absorbent, so adding the right ratio is important. Follow this rule: For every cup of grain-based flour, just use one-quarter to one-third of coconut flour. The eggs will also act as the binding agent, taking the place of gluten.
Whey Protein: Another ‘Complete’ Protein You Should Not Miss Out On
Like eggs, whey protein also gives you all the essential amino acids your body needs. However, there’s more to this superfood than just that. High-quality whey protein from organically raised pastured cows offers glutathione, leucine and conjugated linoleic acid (CLA) — three ingredients that are important for your wellbeing.
Glutathione, the “master antioxidant,” is known for its ability to protect your cells and mitochondria from oxidative and perioxidative damage. Meanwhile, CLA and leucine potentially help you lose weight. In addition, CLA has also been found to help combat:
||Immune system invaders
||High blood pressure
|High cholesterol and triglycerides
||Food-induced allergic reactions
Note: Be Sure You’re Not Consuming Too Much Protein
While high-protein foods offer a wide array of health benefits, there is an upper limit to how much protein your body can use. Going beyond this limit might spell serious trouble for your health.
Excessive protein intake can stimulate the mammalian target of rapamycin (mTOR), which is an important biochemical pathway that has a critical role in stimulating cancer and speeding up the aging process.
As long as your protein intake stays at the correct level, the mTOR pathway is inhibited and you will minimize your risk of cancer growth. I believe most adults only need about 1 gram of protein per kilogram of lean body mass (not total body weight), or 0.5 grams of protein per pound of lean body mass.
The exceptions are pregnant women, seniors (who have decreased protein-processing abilities) and aggressively exercising (or competing) bodybuilders or athletes, who generally need about 25 percent more protein. For more information about optimizing your protein intake, I recommend reading my updated Nutrition Plan.
Sources and References