Apalachee Parkway: 850.942.2557 • Bannerman Road: 850.894.5151

Breakfast of Champions


New Leaf Market E-newsletter January 16, 2012

By Sandy Beck

Because we lead busy lives, many of us don’t make time for breakfast. A typical breakfast of sweetened cereal with raisins or a banana will shoot up our blood sugar. This quick sugar rush may turn into a mid-morning sugar low that can cause sluggishness, dizziness, shakiness and a dull mind.

Local nutritionist Henry Hall recommends a breakfast high in protein and complex carbohydrates—the fuels our bodies need. If you want to perform like a champ all day, breakfast should include at least 28 grams of protein, plus complex carbohydrates, such as whole grain toast or oatmeal. Save bananas and orange juice, which are high in sugar, for an afternoon snack.

Here are some breakfasts that can be prepared quickly, but will keep you going strong for hours.

High-protein Breakfast Drink

Begin your morning with this power drink to clear out the cobwebs and put a spring back in your step.

2 rounded Tbs. unsweetened Jarrow Formulas Iso-Rich Soy protein powder (or similar product)
8 ounces unsweetened soy, almond, coconut or oat milk
Fresh or frozen berries
Blend well

Quick Omelet

One egg or 1/4 cup Organic Valley Egg Whites
Shredded low-fat cheese or soy cheese
Herbamare seasoning
Butter or Earth Balance spread
Multi-grain toast

Coat a small Pyrex dish with butter or Smart Balance. Add egg, cheese and seasoning. Cover with waxed paper. Microwave about 90 seconds. Serve on multi-grain toast.

Baked Frittata

Prepare this frittata in the evening, and then serve portions, heated or cold, for a quick, nutritious breakfast or lunch.

1 lb. fresh chopped greens (collard, Swiss chard or spinach)
1 lb. tomatoes, chopped
6 eggs or 1 1/2 cups Organic Valley Egg Whites
3 Tbs. water or milk
1/4 Tsp. salt
Dash pepper
Fresh basil, tarragon or your favorite herb, finely chopped
2 Tbs. shredded cheese (Parmesan, Romano or soy cheese)
4 Tbs. olive oil
2 cloves garlic, pressed
Whole grain toast

Steam greens and drain well. Sauté chopped tomatoes and garlic briefly in olive oil. Add greens and cook for about 2 minutes to heat through and mix. Beat eggs or egg whites, and then mix in milk, salt, pepper, herbs and cheese. Grease a shallow baking pan; pour in spinach mixture, pour egg mixture over top. Bake at 350° F for 30 minutes. If desired, top with more cheese. Return to oven and bake 5-10 minutes more or until frittata is puffed and lightly browned. Serve with multi-grain toast.

Eggy Oatmeal

Prepare old-fashioned, unrefined oatmeal, such as McCann’s Quick Cooking Irish Oatmeal and one soft-boiled egg. Serve cooked cereal topped with the egg.


Multi-grain bagel, fat-free cream cheese or soy cream cheese and smoked salmon (lox). This is most enjoyable with a side of the Sunday The New York Times.

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