Lets talk about breakfast
My favorite meal of the day
Reflecting
A couple of weeks ago I wrote about consistency. We know in order to be successful at a new habit one must be consistent. And when it comes to eating this tenet remains the same. Upon further reflection I realized if you are new to eating beans it is tiresome to think of how to incorporate it into daily meals. Today I will concentrate on breakfast and walk us through how it has become a staple to have the unlikely legume with each new day.
It all began with a will to make this habit work. I had heard beans had healed many other people so why not me. Health is a tricky topic. I felt too young to have health issues (such a naive belief, I know) and old enough to feel scared. For anyone that hasn’t dealt with any type of health issue, the notion of losing a piece of yourself when you may be able to prevent it, well, it was the catalyst to keep me motivated.
Additionally, cooking is a form of meditation for some. When I am in the kitchen creating a meal, music playing, I am happy. It can be simple and delicious and that is what I hope to share. Especially if being in the kitchen is not something enjoyable for all of us reading.
A little background
Today when I make breakfast my plate usually has beans of course but also an egg, fresh greens, micro greens and herbs or perhaps veggies I made the night before, seeds over the top, and a piece of sourdough toast, yum!
However, when I first started, after I had spent the initial period of working my way up to ½ cup of beans per meal, I ate beans and rice. Period. Yes, I have the uncanny ability to eat the same thing for an extended amount of time and I love it each day. I don’t have to think, I know what I will eat and I know it is satiating and it fuels me. The best part, the beans I made were so good I never felt I was denying myself. Each day I felt stronger and had more energy.
Rice
Each week, usually on a Sunday, I would measure two cups of rice, add it to a large aluminum bowl, add water and swirl the rice, strain it and repeat approximately 4-5 times until all of the starchy water turned clear. It takes under five minutes but it does require patience. Then I would take that rice, add it to a small sauce pan and add the proper amount of water, turn on the burner and make the rice. Perfectly fluffy each time because the starch was removed. I would need to make a second batch midweek depending on who I was eating with or how many bowls I was making. As I moved along with this way of eating I brought back some old friends: quinoa, farrow, and pasta. You may decide to try a different grain from these. The choice is yours to make.
Beans
Moving on to the beans. In the beginning I usually bought cans of beans. I had not yet gotten into the rhythm of cooking Rancho Gordo beans from scratch every other day. I had not yet found the Bold Bean Company, or other beans in glass jars like Jovial. Beans over the last couple of years have really made their mark, most supermarkets have multiple choices, specialty markets even more, and the Internet limitless selections. But let's start with a can. I would recommend buying organic. Beans fortunately are a low cost item and organic beans relatively speaking are not as costly as animal protein sources. If you can, splurge on organic.
While beans can be poured out, rinsed and eaten easy as pie, this is an opportunity to add a little character to your beans and rice, or brothy beans. I wholeheartedly suggest sautéing garlic and onion in the pot first with either olive oil or veggie broth. Next, you can add some spices, cumin, chili pepper or oregano. I have mentioned this before but my first “go to” meal was always black beans in the can poured into a saucepan without rinsing them. Adding garlic powder, onion powder, oregano, cumin and chili powder with just a touch of cayenne or a good shake of crushed red pepper. If I was feeling fancier, I would add a can of diced tomatoes. as well. Heat up and simmer the pot for a moment. Add the warmed rice to my bowl, then the beans and then a gorgeous fried egg on top. Poke the yoke, let it melt into the rice below, stir, eat and smile at my brilliance.
If you are enjoying the holidays and feel like you want to try some beans in the new year. Starting with breakfast or lunch may be the way to go. It is a great place to begin the habit. Don’t make it difficult by trying to find time to make the beans from scratch if you are working and don’t see the window of time for that activity. Instead grab a couple of cans of beans, purchase a few key pantry staples and spices mentioned in this post and you will have all that you need to whip up a meal in the time it takes to make the egg.
Enjoy this holiday and we’ll talk again in the New Year. Remember, start with beans!
Contact
If you have any questions on creating beans for breakfast consistently for gut health now and into the near future, please email me at Denisemancieri1@gmail.com. Feel free to comment below if there are topics you would like to see.
Please share this newsletter with others if you find it may assist them in adding beans to their diet. Or click the heart, below left, so I know you were here. Thank you!
Note: I am not a doctor. I am a teacher and an educator with an earned doctorate in educational leadership. I enjoy research and I can distill large amounts of information into easily understood and digestible pieces allowing people to understand what is happening to their body and possible steps to reverse it with food as medicine. I have healed my own GI issues through choices with food. I followed Karen Hurd’s bean protocol diet, I meditated and still do and I healed. I feel compelled to be in service and educate others as the more people eating beans, alongside a healthy diet and sharing their stories the more people will live a healthier existence. Joy, peace and freedom abound. Please see your doctor and discuss nutritional options before you change any course of action with your health.
Your food looks fantastic, Denise!