Breakfast is often refered to as the most inportant meal of the day. This wisdom isn’t just an old wives tale. Studies show people who skip breakfast weigh more and are likely to suffer fluctuations in blood sugar that lead to fatigue and mood swings. One important fact to consider when choosing breakfast foods is balance. If you choose to eat carbohydrates in the morning, make sure there’s also adequate protein and fat in your meal to slow down the absorption of carbohydrates. Carbohydrates raise blood sugar and insulin levels, which tells the body to store fuel as fat.
Read ‘Carbohydrate threshold, how much is too much?’
Whether you choose to follow a low carbohydrate diet or a low fat diet, portion control is still key. Dr. Michael Eades, co-author of ‘Protein Power,’ estimates the caloric advantage of a low carb diet is only about 300 calories. See video below of Dr. Michael Eades explaining why carbohydrates are feeding the obesity epidemic. This caloric advantage, likely caused by the fact protein takes more energy to digest, is small enough that it’s easy to out eat that benefit. Moderation is always necessary if weight loss or weight control is your goal.
Read ‘Carbohydrate threshold part two – one size doesn’t fit all.
Bruno’s Favorite Five Star Brunch Casserole
1 – 2 pound package frozen hash brown potatoes, unthawed (low carbers can substitute shredded cauliflower made into patties and browned)
1 – 10 ounce can cream of mushroom soup, undiluted
3 cups grated sharp cheddar cheese
1 cup sour cream
1 cup sweet yellow onion, diced
2 garlic cloves, minced
1 6-ounce can fried onion rings
Preheat oven to 350 degrees. Combine first 6 ingredients in large bowl. Transfer to 13 x 9 inch glass baking dish. Bake until golden, about 1 hour. Garnish the top with onions. Bake 5 minutes longer. Serves 12.
Grandma Hill’s Country Fried Steak & Gravy
12 – 4 ounce cube steaks
Salt and black pepper to taste
3 cups all-purpose flour or low carb almond flour
1 teaspoon pepper
6 eggs, beaten
1/4 cup coconut oil, bacon grease or lard
Additional 4 tablespoons pepper seasoned flour
1 1/2 to 2 cups milk
1/4 teaspoon salt
1/2 teaspoon black pepper
Season steaks with salt and pepper to taste. Combine flour and pepper in a shallow pan. Dredge each steak in flour. Dip in beaten egg, then dredge in flour again. Melt grease or lard in large skillet. Fry steaks about 4 minutes per side until golden brown. Drain on paper towels, then place on warm serving platter. Keep warm. Reserve 4 tablespoons of grease. Sprinkle 4 tablespoons of flour into oil. Cook flour, stirring constantly, about 2 minutes, scraping browned bits of steak from the bottom of skillet. Gradually whisk in milk. Cook, stirring, until thickened and bubbly. Add salt and pepper. Serve gravy over steaks. Serves 12.
Recipes courtesy of ‘All American Meals’ by Carol Bardelli.