MORE better breakfasts

by the HWFC Nutrition Committee

In a previous article, we discussed some benefits of eating breakfast and the various alternatives of one breakfast option, cereal. Now, some further breakfast ideas and a few non-traditional recipes.

Restaurant breakfasts such as eggs, toast, fried potatoes and some type of meat, or pancakes, waffles and crepes can all be made at home with products available at Honest Weight . Eggs are from free range chickens and hormone free. Many types of bread are available, including some that are wheat free and gluten free, or flourless. Certain types of meat may be ordered through the Coop, see the courtesy desk for details. If you are vegetarian, soy and seitan based meat alternatives to bacon and sausages can be found in the refrigerated and frozen foods section. If you don't have a recipe to make waffles or pancakes from ingredients readily available in the bulk section, mixes can be found next to the cereals.

Scrambled Tofu

Try in place of eggs.
Serves 2

1 tsp olive oil
1/4 cup grated carrot 
1/4 cup chopped scallions
8 teaspoon turmeric 
1/2 pound firm tofu, rinsed, patted dry and crumbled
1 or 2 tsp nutritional yeast flakes*
salt, or your favorite seasoned salt, to taste
ground black pepper, to taste
1 TBS minced fresh parsley (optional)

1. Heat the oil in a 9 or 10-in. skillet over medium-high heat. When the oil is hot, add the carrot, scallions and turmeric, and sauté the vegetables for 2 minutes.

2. Add the tofu, yeast flakes and seasoning to taste. Mix well and continue to cook over medium heat, stirring constantly, for 5 minutes or until hot.

3. Stir in parsley, if used, and mix well. Serve at once.

*Available in bulk aisle at HWFC.

Miso Soup

For a lighter breakfast alternative, you might want to try miso soup (from Vegan Vittles , by Joanne Stepaniak).
Serves 1

2 cups spring or filtered water
strip of wakame (seaweed that has been rinsed) 
1/4 cup carrot slivers 
1/4 lb. diced tofu
miso, to taste
scallion, finely chopped

1. Bring water, wakame, carrots and tofu to boil. Do not add miso at this time, as it will kill the beneficial bacteria. Turn back heat to simmer for 10 minutes.

2. Remove from heat. Mix some broth with a teaspoon of miso. Put miso mixture into broth with carrots and tofu. Taste - if more miso is desired, introduce into broth the same as before. Garnish with finely chopped scallion. To accompany (or in place of) miso soup, try brown rice with a little soy sauce, tahini or gomasio (ground sesame seeds and salt). Cooked brown rice may also be eaten as a cereal with milk (dairy, soy, rice, etc.) and fruit or nuts.

Big Pancake

 A unique breakfast alternative developed by a Nutrition committee member

2 TBS ground flax seed
8 teaspoon baking powder (non-aluminum)
pinch sea salt
1-2 TBS oat bran, wheat germ, or soy lecithin (optional)
1 egg or egg white
soy milk (or other milk)
olive oil

1. Mix together flax seeds, baking powder, salt and oat bran.

2. Add beaten egg or egg white. Then add enough soy milk to make it the consistency of a pancake batter. It should not be too thick.

3. Pour mixture into a heated pan that has been coated with olive oil.

4. Cook until it browns, then turn and cook on the other side.

5. While cooking, you may add chopped cooked vegetables, meat or cheese, or cheese substitute.

6. Serve with nut butter, syrup, jam or fruit. Feel free to use your imagination for additional alternatives.

The HWFC Nutrition committee is a diverse group representing vegetarian, vegan, macrobiotic and gluten-free diets. In discussing these articles, we found that we also have a member who only eats one meal a day, while breakfast and lunch are skipped. We call his breakfast idea the "UN-breakfast." If you decide to try starting your day with breakfast, we hope our suggestions will inspire. Whether you feel breakfast or the "UN-breakfast" works best for you, we wish you a calm and peaceful start to your day.

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