• Rich Taylor

How to Make the Perfect Healthy Breakfast: Part 10

Updated: Jan 23

Most breakfast foods are unhealthy. Cereals, bread, pancakes, waffles, hash browns, not to mention fruit juice. Coffee with sugar and carbs. These all give a massive sugar rush.


Followed by a spike in insulin that will cause you to gain weight. Which will cause you to crave sugar and carbs so you eat more just making the unhealthy cycle go on and on.


This is what I have for breakfast every day. But not when I first wake up. Because I practice intermittent fasting, I am finished eating by five if I have breakfast at nine. Usually earlier. Try to keep all my eating within an eight-hour or less window with no snacking in between meals.

My breakfast is divided into two parts.


Part One


First, I make my stress free green smoothie. Then, I fill my container 3/4 with frozen kale and live microgreens. I grow the microgreens myself. Microgreens contain up to 40 times higher levels of vital nutrients than their mature plants. Watch in the next episode. Then, I will show you my easy-to-do setup at home.


I add one half-small avocado. There is a neat hack of what to do with the other half. I always use the half without the pit. Technically it's not a pit, but a seed since avocado is a fruit. I put the empty half back on top of the other half with the pit. It will keep for a couple of days with only minimal oxidation. Next, I put a scoop of plant-based pea protein and fill it with about 2/3 of my plant-based pea protein milk. Give it a quick blend, and it is good to go. Zero added sugar, very low carb, and I am getting greens, one of the healthiest foods, into my body first. I also like breaking my fast with something easy to digest.


Smoothies are great, but I also want something hardy for breakfast.


Part Two

Next, I follow it with my chia pudding and fruit combo.


I start with a bowl of about 1-2 cups of frozen strawberries and half a cup of frozen blueberries. I set these out to thaw when I first get up. I also can speed up the thawing by putting the bowl on top of the pit of water I boil for my caffeine-free roasted chicory root beverage.


I add to that chia pudding. What is chia pudding? Chia pudding is made from chia seeds and the milk of your choice.


You have to make the chia pudding at least two days in advance. I add just a quarter cup of chia seeds to a 12 ounce jar and give it a good shake. I suggest shaking it a couple of times before placing it in the fridge. It has the consistency of rice pudding. The seeds are tiny but will grow six times in size as it absorbs the milk. You can add in any other flavors you like. Just try to keep them low in sugar and carbs.


(this is optional) I add a large dollop of homemade pecan butter to top it off. A couple of months ago, I was at the health food store, and I spotted a small jar of pecan butter priced at $15. I usually would not pay that much, but I was in the mood to try something new. It was love at first bite when my wife and I tasted it. A quick YouTube search revealed how easy it is to make.


I place pecans on a baking sheet. You may need to add s sheet of parchment; I put them in the oven at 350 for 12 minutes. Make sure you do not burn them. I take them out and let them cool for 5-7 minutes. Carefully place them in a food processor keep the blending until they constantly have peanut butter. At this point, I add some Himalayan sea salt and a couple of dashes of cinnamon—both optional. I would rate peanut butter as a four and pecan butter as a 9.

Depending on the day, I eat the chia pudding bowl, both chilled or heat it on the reheat setting in our air fryer.


This fills me up keeps me energized all day. You can get creative and add whatever ingredients to spice it up. It is so delicious I don't just eat it for breakfast but desserts.


I am starting my day with a healthy burst of nutrition.

Dark leafy greens from the Kale and Microgreens are nutritional superstars providing me with vitamins and minerals and loaded with antioxidants.

Protein from the Plant-based milk and protein powder

The berries provide great flavor, vitamins, antioxidants, vitamin C, and fiber.


Chia Pudding is high in protein, full of omega-3's and fiber. It will keep you from getting hungry.

These ingredients are low carb, high in fiber, protein, and healthy fats. They keep me feeling full, and I never get hungry after eating this for breakfast.


This combination helps keep your blood from spiking like the traditional breakfast foods I mentioned at the show's beginning. Which in turn will keep your insulin levels low, keeping you out of fat storing mode.


Try the perfect breakfast, and you will find that you will have the pep in your step to power through your day every morning.

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