Level 1 & 2
50 EASY 3-INGREDIENT BREAKFASTS
1. Steel-cut oatmeal, low-fat plain yogurt, ground flaxseeds
2. Eggs, diced tomatoes and mushrooms
3. Broiled grapefruit with honey and cinnamon
4. Grilled salmon and asparagus with a poached egg on top
5. Whole-grain waffles with berries and a drizzle of maple syrup
6. Yogurt (your choice of flavor and type), fruit (mix and match with the yogurt flavor) and granola or cereal (again, any of your favorites will do)
7. Avocado, mango and Greek yogurt, pureed in a blender
8. A whole-wheat English muffin, one egg and a MorningStar maple-flavored vegetarian sausage patty
9. Steel-cut oatmeal, shredded zucchini and crumbled goat cheese
10. Plain Greek yogurt, fresh blueberries and a drizzle of real maple syrup
11. Cooked oatmeal, 1 tablespoon of peanut butter, 1 sliced banana
12. Whole-wheat English muffin with egg and tomato
13. Sautéed spinach and onions sprinkled with cheese
14. Cottage cheese, cucumber and rice cakes
15. Carb Balance flour tortilla, scrambled egg and smoked salmon
16. Half a cup of black beans, half a cup of a sweet onion and 2/3 cup frozen corn sautéed together into a hash
17. Eggs scambled with 1 roma tomato & fresh spinach
18. Wheat toast, peanut butter and sliced bananas
19. Trader Joe’s organic High Fiber O’s, fresh blueberries and skim milk
20. Whole-wheat sourdough toast topped with smoked salmon and Greek yogurt
21. 1 cup homemade yogurt, 1 organic banana and 1/2 cup fresh organic blueberries blended into a smoothie
22. Freezer pancakes (pancakes you made over the weekend, frozen, then reheated in the microwave—that counts as one ingredient, right?) topped with frozen berries warmed in the microwave and a little butter
23. Chopped fresh baby spinach and diced red peppers sauteed in olive oil and scrambled with eggs
24. Corn tortilla scrambled together with one egg and fresh salsa
25. Quinoa with pears and vanilla
26. Honey-roasted peanut butter spread on a banana and rolled in coconut
27. Sauté chopped chard until almost wilted, make a hole in the center, crack an egg into the hole and cook. Serve with a slice of whole-wheat toast.
28. Almond butter, whole-wheat toast and raisins
29. A packet of oatmeal, one container of light yogurt and one piece of whatever fruit strikes my fancy for the day!
30. A small serving of last night’s leftovers, a piece of in-season fruit and a small glass of milk
31. Black rye bread with slices of a salted avocado
32. Take one whole egg (and one egg white) and scramble with a fork in a cereal bowl. Chop one wedge of light Laughing Cow cheese and scatter it over the egg. Top with 1/4 cup fresh salsa, and then microwave until desired consistency is reached.
33. Traditional oats (uncooked), almond milk and chia seeds.
34. Chopped cantaloupe or melon, mint and plain yogurt
35. Whole-wheat waffle, natural peanut butter, sliced bananas
36. Greek yogurt, cubed Granny Smith apple, freshly toasted sliced almonds
37. Grits with soy cheese and a poached egg
38. Protein pancakes with almond butter and banana
39. Chia pudding (vanilla almond milk & chia seeds) with fresh blueberries
40. Kashi cereal, Silk soymilk and fresh fruit
41. Toasted sprouted-grain English muffin, scrambled Egg Beaters and low-fat cheese
42. Plain yogurt, granola, agave nectar.
43. Fresh fruit, whole-wheat toast and two eggs
44. Eggs, oatmeal and fruit
45. 1/2 of a Fiber One English muffin, 1/2 cup low-fat cottage cheese and a peach
46. Greek yogurt, fresh berries & Stevia smoothie
47. Whole-wheat flax waffle, Greek yogurt, fresh-picked raspberries
48. 9-grain toasted baguette topped, tomato slice and egg
49. 1/2 cup scrambled Egg Beaters, a slice of soy cheese and almond milk
50. Summer vegetable hash with poached eggs and toasted nori
What’s your favorite 3-ingredient breakfast?
by Laurentine ten Bosch, Producer Food Matters
1. Artificial Sweeteners
Aspartame, (E951) more popularly known as Nutrasweet and Equal, is found in foods labeled “diet” or “sugar free”. Aspartame is believed to be carcinogenic and accounts for more reports of adverse reactions than all other foods and food additives combined. Aspartame is not your friend. Aspartame is a neurotoxin and carcinogen. Known to erode intelligence and affect short-term memory, the components of this toxic sweetener may lead to a wide variety of ailments including brain tumor, diseases like lymphoma, diabetes, multiple sclerosis, Parkinson’s, Alzheimer’s, fibromyalgia, and chronic fatigue, emotional disorders like depression and anxiety attacks, dizziness, headaches, nausea, mental confusion, migraines and seizures. Acesulfame-K, a relatively new artificial sweetener found in baking goods, gum and gelatin, has not been thoroughly tested and has been linked to kidney tumors. Read more about the dangers of Aspartame here.
Found in: diet or sugar free sodas, diet coke, coke zero, jello (and over gelatins), desserts, sugar free gum, drink mixes, baking goods, table top sweeteners, cereal, breathmints, pudding, kool-aid, ice tea, chewable vitamins, toothpaste
2. High Fructose Corn Syrup
High fructose corn syrup (HFCS) is a highly-refined artificial sweetener which has become the number one source of calories in America. It is found in almost all processed foods. HFCS packs on the pounds faster than any other ingredient, increases your LDL (“bad”) cholesterol levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.
Found in: most processed foods, breads, candy, flavored yogurts, salad dressings, canned vegetables, cereals
3. Monosodium Glutamate (MSG / E621)
MSG is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and many restaurant foods. MSG is known as an excitotoxin, a substance which overexcites cells to the point of damage or death. Studies show that regular consumption of MSG may result in adverse side effects which include depression, disorientation, eye damage, fatigue, headaches, and obesity. MSG effects the neurological pathways of the brain and disengaged the “I’m full” function which explains the effects of weight gain.
Found in: Chinese food (Chinese Restaurant Syndrome ) many snacks, chips, cookies, seasonings, most Campbell Soup products, frozen dinners, lunch meats
4. Trans Fat
Trans fat is used to enhance and extend the shelf life of food products and is among the most dangerous substances that you can consume. Found in deep-fried fast foods and certain processed foods made with margarine or partially hydrogenated vegetable oils, trans fats are formed by a process called hydrogenation. Numerous studies show that trans fat increases LDL cholesterol levels while decreasing HDL (“good”) cholesterol, increases the risk of heart attacks, heart disease and strokes, and contributes to increased inflammation, diabetes and other health problems. Oils and fat are now forbidden on the Danish market if they contain trans fatty acids exceeding 2 per cent, a move that effectively bans partially hydrogenated oils.
Found in: margarine, chips and crackers, baked goods, fast foods
5. Common Food Dyes
Studies show that artificial colorings which are found in soda, fruit juices and salad dressings, may contribute to behavioral problems in children and lead to a significant reduction in IQ. Animal studies have linked other food colorings to cancer. Watch out for these ones:
Blue #1 and Blue #2 (E133)
Banned in Norway, Finland and France. May cause chromosomal damage
Found in: candy, cereal, soft drinks, sports drinks and pet foods
Red dye # 3 (also Red #40 – a more current dye) (E124)
Banned in 1990 after 8 years of debate from use in many foods and cosmetics. This dye continues to be on the market until supplies run out! Has been proven to cause thyroid cancer and chromosomal damage in laboratory animals, may also interfere with brain-nerve transmission
Found in: fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products and more!
Yellow #6 (E110) and Yellow Tartrazine (E102)
Banned in Norway and Sweden. Increases the number of kidney and adrenal gland tumors in laboratory animals, may cause chromosomal damage.
Found in: American cheese, macaroni and cheese, candy and carbonated beverages, lemonade and more!
6. Sodium Sulfite (E221)
Preservative used in wine-making and other processed foods. According to the FDA, approximately one in 100 people is sensitive to sulfites in food. The majority of these individuals are asthmatic, suggesting a link between asthma and sulfites. Individuals who are sulfite sensitive may experience headaches, breathing problems, and rashes. In severe cases, sulfites can actually cause death by closing down the airway altogether, leading to cardiac arrest.
Found in: Wine and dried fruit
7. Sodium Nitrate/Sodium Nitrite
Sodium nitrate (or sodium nitrite) is used as a preservative, coloring and flavoring in bacon, ham, hot dogs, luncheon meats, corned beef, smoked fish and other processed meats. This ingredient, which sounds harmless, is actually highly carcinogenic once it enters the human digestive system. There, it forms a variety of nitrosamine compounds that enter the bloodstream and wreak havoc with a number of internal organs: the liver and pancreas in particular. Sodium nitrite is widely regarded as a toxic ingredient, and the USDA actually tried to ban this additive in the 1970’s but was vetoed by food manufacturers who complained they had no alternative for preserving packaged meat products. Why does the industry still use it? Simple: this chemical just happens to turn meats bright red. It’s actually a color fixer, and it makes old, dead meats appear fresh and vibrant.
Found in: hotdogs, bacon, ham, luncheon meat, cured meats, corned beef, smoked fish or any other type of processed meat
8. BHA and BHT (E320)
Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are preservatives found in cereals, chewing gum, potato chips, and vegetable oils. This common preservative keeps foods from changing color, changing flavor or becoming rancid. Effects the neurological system of the brain, alters behavior and has potential to cause cancer. BHA and BHT are oxidants which form cancer-causing reactive compounds in your body.
Found in: Potato chips, gum, cereal, frozen sausages, enriched rice, lard, shortening, candy, jello
9. Sulfur Dioxide (E220)
Sulfur additives are toxic and in the United States of America, the Federal Drugs Administration have prohibited their use on raw fruit and vegetables. Adverse reactions include: bronchial problems particularly in those prone to asthma, hypotension (low blood pressure), flushing tingling sensations or anaphylactic shock. It also destroys vitamins B1 and E. Not recommended for consumption by children. The International Labour Organization says to avoid E220 if you suffer from conjunctivitis, bronchitis, emphysema, bronchial asthma, or cardiovascular disease.
Found in: beer, soft drinks, dried fruit, juices, cordials, wine, vinegar, and potato products.
10. Potassium Bromate
An additive used to increase volume in some white flour, breads, and rolls, potassium bromate is known to cause cancer in animals. Even small amounts in bread can create problems for humans.
Found in: breads
If you have children, please complete this anonymous survey to help me with the assignment for one of my classes. If at any point the survey makes you uncomfortable, please discontinue.
Thanks in advance!