Fueling Good

The Expert Nutrition Blog

Start the Day with Whole Grains


Since breakfast is your first meal of the day and it typically breaks the fast of 7 to 9 hours, it is important to fire up your metabolism and keep it humming along by making nutritious choices. Avoid that out-of-gas feeling or achy head that hits mid-morning because you skipped breakfast – instead eat smarter by incorporating whole grains into your morning meal choices.

What are whole grains? If a grain is ‘whole’ it contains all three of its natural parts: the bran, germ and endosperm. All of the parts combined contain a wealth of nutrients, such as iron, potassium, B-vitamins like folate, as well as dietary fiber – to name a few. The Dietary Guidelines for Americans recommends at least 3 one-ounce servings of whole grains or 48 grams a day for overall health. Check food packages for the Whole Grain Stamp to easily tell if the product contains whole grains.

How to enjoy whole grains at breakfast:

• Oatmeal made with milk and a drizzle of honey

• Whole grains waffles or pancakes topped with berries and a drizzle of pure maple syrup

• Whole grain cereals sprinkled on top of plain yogurt with fruit

• Brownberry Whole Grain bread varieties toasted and schmeared with natural nut butter and sprinkled with cinnamon or cocoa powder

• Brownberry Healthfull® bread with scrambled eggs, mushrooms, cheddar cheese (see recipe)

Mushroom, Cheddar, Egg Scramble Sandwich

Serves 1

1 pat unsalted butter
½ cup mushroom, diced
1 small shallot, diced
A pinch of salt and black pepper
1 egg, scrambled
1 ounce sharp cheddar, grated
2 slices Brownberry Healthfull® bread

In a saute pan add butter, mushroom and shallot. Saute for a couple of minutes. Add a whisked whole egg. Scramble and pinch with salt and pepper. Add cheese, cover and melt. Lay onto one slice of bread, top with other slice and serve immediately. Enjoy!