I have read literally thousands of my diet diaries over the years and have observed one common dietary weakness.   Even in those nutrition-conscious individuals, one meal stands out as inadequate – poor quality, low-nutrition.  That meal is almost universally breakfast.

We all know that “breakfast is the most important meal of the day”.  We’ve heard it over and over.  So many of us pour a bowl of cereal (refined grains) or throw a piece of bread into the toaster (more refined grains) and run out the door.  In some cases (the worst cases), breakfast consists of a high glycemic, trans-fat loaded muffin or doughnut at the drive-thru topped off with a double-double coffee that meets your saturated fat intake for the WEEK.  What if changing this meal could measurably lower your cancer risk?  Or significantly contribute to maintaining a healthy weight?  What if it made you feel so good that you made better food and lifestyle choices for the rest of the day?  Redesigning your breakfast can make a huge difference to your nutritional status and your long term health.

One of the best ways to power-pack your breakfast is to get out your blender.  With a good blender, you can really concentrate your breakfast into a extremely nutritious event.  You can hide vegetables and fruit on your children!  You can use liquid vitamins and supplements that are often better absorbed and less expensive.  Leave that blender on the counter all week and don’t put it away!

Basic super smoothies include some kind of liquid (water, rice milk, almond milk, unsweetened juice), protein (this can be simple rice protein powder or a more metabolically active medical food for detox like Mediclear or Ultraclear) and fruit (fresh or frozen).  To this mix I like to add greens (powdered or fresh), omega 3 fatty acids and acidophilus.  Here is a basic recipe:

Super Smoothie (serves 1 adult)

  • 2 scoops unsweetened protein powder (like Rice, Hemp (Vega) or MediClear, or Ultraclear)
  • 6-8 ounces of liquid
  • 1 cup frozen fruit (any type – preferably organic)
  • 1 tblsp powdered greens (vital greens, dynamic greens or ultimate greens) OR 1 large kale leaf (stem removed)
  • ½ tsp or 1 capsule (opened) acidophilus
  • 1 tsp high epa/dha fish oil
  • 2 drops vitamin D (2000IU)
  • liquid calcium 250mg to 500mg (optional)
  • 1 tsp agave nectar to sweeten (optional)

If liquid breakfasts don’t appeal, try this recipe from my favourite cookbook “The Whole Life Nutrition Cookbook” (available at Cornerstone Health and soon via our online store).

Morning Fruit Bowl (serves 2 to 4)

  • 1/2 cup soak organic almonds (soak overnight in water) and chopped
  • 1 ripe mango (chopped)
  • 1 banana (sliced)
  • 2 kiwis (peeled and sliced)
  • 1 ripe pear (chopped)
  • 2 tbsp lime juice
  • 2 to 4 tbsp shredded unsweetened coconut
  • 2 to 4 tbsp hemp hearts (my addition)
  • 1 tsp cinnamon (my addition)

Commiting to a nutrient dense, high quality breakfast will result in many positive changes to your health.  Give it a try!


NOTE:  Mediclear, Ultraclear, Ultimate Greens  and other medical foods are available by prescription through your Naturopathic doctor.


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