Home > Food and Drink, Nutrition, Recipes > Healthy Fast Food Breakfast

Healthy Fast Food Breakfast

October 22, 2009 Written by JP    [Font too small?]

Most nutritionists agree that a hearty breakfast is an integral part of a healthy diet. But many people avoid morning meals either because of a lack appetite or a scarcity of time. I can’t personally relate to the absence of hunger, but I can understand not having the time to prepare and eat a proper meal on the go. That’s why I’ve devised a few simple recipes that help me to sidestep these pitfalls. These “breakfasts on the go” are dairy-free, low in sugar and nutrient dense. I also happen to think they’re quite delicious.

When most people think of breakfast, bacon and eggs or perhaps a bowl of cereal or oatmeal usually comes to mind. In order to keep up with the hectic pace of modern life, some people have adopted the practice of drinking a protein shake or smoothie as a quicker alternative to the previously mentioned “sit down” options. What I’m suggesting today is a hybrid of those two choices. I like to refer to the following recipes as “breakfast puddings”. They can be prepared more easily than a traditional morning meal and they take less time to eat as well. But the one thing that they don’t lack is an abundance of nutrition. In fact, these culinary formulas are better sources of macro-nutrients (fat, fiber and protein) and micro-nutrients (minerals, phytochemicals and vitamins) than most conventional breakfasts.

Recipe #1 – Healthy Fellow Peanut Butter Cup Pudding

  • 8 ounces of cold water
  • 3 tablespoons of organic shredded coconut
  • a scoop of organic, sprouted flaxseed meal
  • 2 tablespoons of organic peanut butter (almond, cashew, macadamia, sunflower seed butter or tahini can also be used)
  • 1 scoop of (no sugar added) vanilla egg white protein powder
  • 1 scoop of Amazing Grass Chocolate Green SuperFood
  • a dash of salt substitute (a good source of potassium)
  • add stevia to taste

Nutritional Facts – Total Calories: 540; Protein: 36 grams; Total Fat: 33 grams; Total Carbohydrates: 20 grams (11 grams of which are dietary fiber)

Recipe #2 – Healthy Fellow Tropical Berry Pudding

  • 6 ounces of cold water
  • 4 ounces of frozen, organic blueberries and/or blackberries, raspberries or strawberries
  • 3 tablespoons of organic shredded coconut
  • a scoop of organic, sprouted flaxseed meal
  • 2 ounces of organic coconut milk
  • 1 scoop of (no sugar added) vanilla egg white protein
  • a dash of salt substitute (a good source of potassium)
  • add stevia to taste

Nutritional Facts – Total Calories: 490; Protein: 28 grams; Total Fat: 29 grams; Total Carbohydrates: 22 grams (11 grams of which are dietary fiber)

Source: PEDIATRICS Vol. 121 No. 3 March 2008 (link)

Place ingredients in a large container or cup. Use an immersion blender to process until the mixture reaches a thick, pudding like consistency. If you don’t have an immersion blender, I highly recommend investing in one. It’s an invaluable tool in our kitchen. Immersion or “stick” blenders are multi-purpose tools that make preparing foods such as chopped nuts, mashed cauliflower, pureed soups and whipped cream extraordinary simple. They’re also much easier to clean than a traditional blender.

Every ingredient in these recipes has a nutritional purpose. I chose egg white protein because of its excellent amino acid composition, which supports the maintenance of healthy lean body mass. I avoided whey protein because of a theoretical concern that dairy may interfere with the absorption of antioxidants found in blueberries. The remainder of the ingredients are probably familiar to frequent visitors to this site. On many occasions I’ve pointed out the numerous health benefits relating to berries, coconut, dietary fiber, flax seeds, greens, potassium and stevia.

The precise composition of the pudding is intended to promote healthy blood sugar levels and long lasting hunger satisfaction. If you consume these or similar concoctions regularly in the morning, you will likely notice improved digestion and healthier elimination as well. I do realize that some of you may be concerned about the caloric content of these blends. But please keep in mind that adding healthy calories early in the day tends to promote better weight management in the long run. Eating foods that are rich in fiber, good fats and protein support improved “fat burning” (thermogenesis), heart health, mental performance and an overall reduction in appetite. The bottom line is that if you start the day off right from a nutritional standpoint, you’re more likely to feel well and make better decisions throughout the day. I hope that these recipes from my kitchen find their way into your home and that they benefit you as much as they’ve supported me. (1,2,3,4,5)

Be well!


Tags: , ,
Posted in Food and Drink, Nutrition, Recipes

7 Comments & Updates to “Healthy Fast Food Breakfast”

  1. JP Says:

    PS – I’ve been testing my blood sugar response to the Peanut Butter Cup Pudding lately. I typically have less than a 5 point jump in my blood sugar at the 30 minute and 2 hour mark. Not bad! πŸ™‚

    Be well!


  2. yoda Says:

    I use SweetLeaf Sweetener Stevia. It was the first–the CEO and founder was the first to bring stevia to the U.S.back in 1982. I love it in fruit smoothies!00it has o calories, ocarbs and a 0 glycemic index!

    In fact, Jim May (founder and CEO of SweetLeaf and “Father of Stevia”)is holding a webinar on 10/27 and will discuss the difference between SweetLeaf and other brands, as well as the safety and health benefits of stevia. Its free and I already signed up! If you’re interested, here’s the link to the article where the link to register in embedded!

  3. Tyler Parkman Says:

    Thank you for the nice recipes for morning treats! They sound very tasty and nutritious.

    However, what caught my eyes was the picture of fruit loops. It used to be one of my favorite cereals in my childhood days and I now have a sudden craving for it.

    Anyways, I’ll try to find those ingredients needed to make your breakfast treats. I’ll tell you what I think of them!


  4. JP Says:

    Thanks, Yoda! I appreciate the “heads up”! πŸ™‚

    Be well!


  5. JP Says:

    Thanks, Tyler! I’ll look forward to seeing what you think.

    I hope you’ll enjoy them even more than the Fruit Loops! πŸ™‚

    Be well!


  6. Angie Says:

    I never knew that you could use the immersion blender for nuts, cauliflower, etc!

    I am making some mashed cauliflower today and I’m glad to hear I won’t need to get out my food processor to do it. My immersion blender is my new best friend around my kitchen.

    Thanks for the tips, JP!!!

  7. JP Says:


    You absolutely can! It allows me to make mashed cauliflower in one pot – which is great! The chopped nuts require an attachment that usually comes with the immersion blender, but that too is a snap to clean up.

    Have fun experimenting in the kitchen. Please report back with any tips you discover as well! πŸ™‚

    Be well!


Leave a Comment