For anyone who is vegan, sensitive to eggs, or just dislikes them, here is a breakfast idea I’ve been experimenting with, both for the sake of variety and, well… experimentation.
In China, (white) rice congee is a common breakfast, often with egg and pickled vegetables, although I realize in the States rice is rather vilified for being a simple carb and high on the glycemic index. While this might be the case, it is also a food that is very gentle on the stomach and internal organs, which from our perspective aids in absorption and digestion, and in the proper dosages can be beneficial. However, for those who can’t get past the glycemic index, I recommend using quinoa, millet, or amaranth.
1 cup of your grain of choice
5 cups of liquid (if you’re going to make the sweeter, I recommend some kind of dairy-free milk—if you’re going for the probably healthier, more Oriental style I recommend just water or either vegetable, beef, or chicken broth) Oils don’t mix as well with the sweet flavors so if you’re making the sweeter version be sure to stir often so as to avoid sticking to the pot.
Boil and simmer about 15-25 minutes, or until it is the consistency of porridge.
Treat the sweet version like you would oatmeal: Top with berries, granola, as little maple syrup as you can discipline yourself to, cinnamon, and/or nuts if you like.
For the Asian version I recommend leftover vegetables and/or pickled cabbage or kraut. Plus, an over-easy or boiled egg if you want the best of all worlds.
Enjoy warm if possible! For those of us with babies or toddlers, we long for the days when we will return to eating hot food.
Whatever you eat, EAT BREAKFAST. I cannot stress this enough. They said breakfast is the most important meal of the day because it is, not because grandma said it, but because science and biology do. Here is a link to an NIH study correlating the skipping of breakfast with increased insulin resistance and risk for diabetes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7246451/
I like coffee as much as anyone, but coffee alone (or with a piece of toast) is not breakfast. Protein and/or fat should be consumed, preferably in great quantity.
Nor do I doubt the potential benefits of intermittent fasting, but it is more biologically aligned to skip dinner—not breakfast. If this is impossible, maybe a later breakfast, like 9am? Supposedly, any longer than 2-3 hours after waking constitutes “skipping breakfast,” which is to say the insulin resistant mechanism is set in motion by that time.
If you have no appetite for breakfast this probably indicates your dinner being not fully digested and some metabolic syndrome at work. Please reach out—or try licorice and/or ginger tea 🙂
