With the latest news from the EWG releasing data of detected glyphosate levels (a weedkiller mostly-commonly known as Roundup) in cereal, many of us are wondering what to feed our family for breakfast. An excerpt (Link to Article):
“Popular oat cereals, oatmeal, granola and snack bars come with a hefty dose of the weed-killing poison in Roundup, according to independent laboratory tests commissioned by EWG.
Glyphosate, an herbicide linked to cancer by California state scientists and the World Health Organization, was found in all but two of 45 samples of products made with conventionally grown oats. Almost three-fourths of those samples had glyphosate levels higher than what EWG scientists consider protective of children’s health with an adequate margin of safety. About one-third of 16 samples made with organically grown oats also had glyphosate, all at levels well below EWG’s health benchmark.
Each year, more than 250 million pounds of glyphosate are sprayed on American crops, primarily on “Roundup-ready” corn and soybeans genetically engineered to withstand the herbicide. But when it comes to the food we eat, the highest glyphosate levels are not found in products made with GMO corn.
Increasingly, glyphosate is also sprayed just before harvest on wheat, barley, oats and beans that are not genetically engineered. Glyphosate kills the crop, drying it out so that it can be harvested sooner than if the plant were allowed to die naturally.”
Glyphosates aside, cereals of any sort, including oats, come at a high health price because of the sugar content. I’ll be covering this in my upcoming book, but I always explain to functional medicine clients that eating a bowl of sweetened cereal is the same as eating a bowl of ice cream. This also applies to unsweetened oatmeal since the majority of parents sweeten it before serving. Parents would not knowingly feed their children dessert for breakfast as a way to start the day, especially when they are headed off to school.
I am often stressed and overwhelmed, and rather than manage both, I choose to control both (meaning how I perceive the situations). Therefore, I don’t spend time working on problems unless they also give me a pretty present wrapped up as a solution. Good news story here is that this problem has a solution!
Number one thing to remember when making a large food change, especially one that is attached to sugar’s strong addictive hold:
This takes time. It will take less time if you get the cereal out of the house and unavailable to you and your children. The temptation sugar yields is too strong. Just don’t buy the stuff while trying to switch to healthier breakfasts.
What other tips will help?
Take time to make your food colorful and playful, especially when feeding to children. It’s amazing what a child will eat when presented this way.
Keep things simple. Simple is doable.
Keep “grab-and-go” items pre-made and readily available for quick breakfasts. When I follow this routine, I am able to eat breakfast each morning at the table with my four sons before they head off to school. There’s nothing wrong with turning your morning into a “whole fast food kitchen” if it means you will be able to start the day by sharing a meal together. Some ideas:
- boiled eggs
- breakfast sausage balls (recipe below)
- breakfast casserole (recipe below)
- chopped fruit and veggies
- no-sugar bacon or breakfast sausage
- smoked salmon (children tend to surprisingly love this stuff)
- full-fat plain yogurt (drizzled with honey or maple syrup when served)
- grain-free biscuits (recipe below)
- banana with cashew butter
- gluten-free pancakes
- organic sourdough bread served with melted butter or ghee on top (listed lowest because least preferred)
Some of my favorite recipes for everyone, children too…
breakfast sausage balls
- 1lb organic chicken breakfast sausage (can also use turkey or beef)
- 2 cups shredded cheddar cheese
- 2 cups Pamelas Gluten-free Pancake and Baking Mix
- Preheat your oven to 400 F.
- In a large bowl, add meat, cheese, and baking mix. With hands, mix together until thoroughly combined.
- Roll into small 1 inch diameter balls and place on oiled cooking sheet (or glass casserole dish).
- Bake for 18 minutes. That’s it!
My favorite Sunday “make ahead” dish is a big breakfast casserole. Everyone in my house likes these dishes, including my younger children. Topped with a bit of sour cream, avocado, and kraut, this dish will feed everyone quickly throughout the week. You may need to play around with the perfect combo of meat, eggs, and veggies until everyone likes it. Be sure to buy organically-fed, native forage eggs. Conventional eggs cause a negative immune response because of the chicken’s terrible, sugary diet. You are what you eat — so the saying goes.
sunday make-ahead breakfast casserole
- 12 pastured eggs
- 2 lbs grass-fed ground beef
- 6-8 yukon gold potatoes, diced
- 2 cups of sweet peppers, diced (you can find organic frozen chopped peppers at Whole Foods)
- 1 can full-fat coconut milk
- 1 -2 tsp sea salt
- 1 tsp freshly ground black pepper
- 1 TB organic herb blend
- 2 TB unrefined coconut oil, melted
- 1 TB avocado oil
- Preheat your oven to 450 F.
- Chop potatoes. Toss with melted coconut oil, sea salt, pepper, and herbs.
- Place in large rectangular glass baking dish. Roast in oven for 15 minutes.
- Meanwhile, melt 1TB avocado oil in a cast iron or stainless steel skillet placed over a medium-high heat. Do not ever cook with Teflon. It’s toxic. Add the ground beef, and crumble while cooking.
- When the beef is cooked, remove from heat.
- When roasted, remove potatoes from the oven and reduce oven heat to 375 F.
- Stir in the cooked beef with the vegetable mixture (still in large glass baking dish).
- Dice sweet peppers and add to baking dish.
- In a bowl, whisk together the eggs and coconut milk.
- Pour the egg mixture over the vegetable/meat mixture, and place in the oven.
- Bake for 30 minutes, or until fully cooked.
- If desired, top with full fat sour cream, guacamole, sauerkraut, or salsa.
- 3/4 cup almond flour
- 1/4 cup coconut flour
- 1 tsp baking powder
- 1 1/2 tbsps coconut oil (chilled)
- 6 eggs (whites only)
- Preheat your oven to 400 degrees F. Line baking sheet with parchment paper.
- Mix together almond flour, coconut flour and baking powder. Add coconut oil and use your hands to break it up until crumbly. Set aside in the fridge.
- Use a hand mixer to whip the egg whites until stiff peaks form. Fold the whites into your chilled flour mixture.
- Scoop the mixture onto the baking sheet using an ice cream scoop and gently flatten the top. Bake for 20 minutes or until golden brown.
- Remove from oven. Yummy with butter and local honey!
Alright! I hope you got through this entire piece with grace and hope for some great changes to come. To those who requested this piece, thank you! This one’s for you. To others, I will write what you request so let me know.
I hope the transition from summer to fall goes well for you. Please keep in touch.