This month, we'll revisit the issue of breakfast. As Robb wrote in one of the first issues of the P-Menu, often the conundum of champions. What to do? One idea is to get used to the idea of eating foods not normally considered breakfast in the morning. This becomes easier if one is doing intermittent fasting and eating the first meal later in the day. The other option is to find some simple, quick breakfast recipes. Here are a few of my favorites, along with a new idea for the post training meal.


Post Training Stuffed Squash

Time: 40 minutes

• one small acorn squash
• 6-7 oz ground turkey
• 1/2 C chopped pineapple
• paprika

Here is a simple, fairly portable meal that works well to replenish glycogen stores after a good workout. I like to make up several of these at a time, and store them in the fridge for the week ahead.

Cut around the stem end of the squash and remove, much like how you would start if carving a pumpkin. With a spoon, dig out the seeds and pulp. Cut a flat spot on the bottom of the squash, so it will stand up. Place the squash on a baking pan, bake at 400 degrees for 25 minutes.

Meanwhile, brown the ground turkey in a skillet, adding the pineapple and spices. After 25 minutes, remove the squash and fill the cavity with the turkey mixture. Return the squash to the oven for 15 more minutes. Allow to cool before eating!

Many variations are possible. I have tried raisins with cinnamon, applesauce and cinnamon, and chopped dates. One thing to consider here is the fairly high fructose content of these fruits - not what we really want after a workout. That's why I settled on pineapple, as it has a little lower fructose content. Just meat and squash works fine too!

Zone info: 1 1/3 lbs of squash = about 6 carb blocks. The pineapple adds one more block of carbohydrate. 1 oz turkey is one protein block.




Huevos Rancheros

Time: 12 minutes

• 3-5 eggs
• 2-3 chopped green onions
• 3-4 cocktail tomatoes, quartered
• 1-2 Tbsp chopped jalapenos
• ~1 Tbsp olive oil
• Oregano
• Pepper
• chopped fresh cilantro

Saute the onion in the olive oil over medium heat. Add the tomatoes, jalapenos, and spices after about a minute, cook until they soften and begin to break down. Add the eggs, stir to scramble. I usually just add the eggs and scramble them with the veggies as they cook, but you can mix the eggs in a bowl before adding if you prefer. To serve, top with the cilantro.

Zone info: One serving. Each egg is a protein block and 3 fat blocks, the veggies will be around 1 carb block. Plan your olive oil to meet your fat requirements.




Veggie Scramble

Time: 12 minutes

• 3 C chopped bok choy
• 1/2 C chopped onions
• 1/2 C shredded red cabbage
• 2 sausages
• ~1 Tbsp olive oil
• garlic powder
• pepper

Saute the onion in the olive oil over medium heat. Once the onions begin to soften, add the bok choy, cabbage, and spices. Stir periodically. Add the sliced sausages, and continue to cook until lightly browned. You can serve and eat the scramble as is, or a variation that I like is to scramble some eggs separately and top the veggies and sausage with the eggs.

Zone info: This will be dependent largely on your choice of sausages, as the fat/protein content can vary quite a bit. The veggies will be around 2 carb blocks. Use an amount of olive oil that meets your fat requirements.




Coconut "Oatmeal"

Time: 5 minutes

• 1/2 C shredded coconut
• 1/2 C unsweetened applesauce
• 1/3 C coconut cream
• ~8 macadamia nuts, chopped
• 1/4 tsp vanilla extract
• cinnamon

Look for coconut cream in Asian specialty markets. It is thicker than coconut milk, and works well with this recipe. You can substitute regular coconut milk, but your "oatmeal" won't be quite as thick.

Combine all ingredients in a small pan, heat until warm. Enjoy!

Many variations are possible with this recipe. Experiment, or simply use whatever fruit or nuts that you have on hand.

Zone info: One serving at 5 carb blocks, 33 fat blocks


Eggs Tapenade

Time: 5 minutes

• 3-5 eggs
• 3-5 Tbsp Tapenade

Tapenade is a rich olive spread. You can add it to many different dishes, but it works really well with eggs. I like the Cantare' Mediterranean blend from Costco. Simply scramble the eggs, then top with the tapenade. Simple and tasty.

Zone info: 1 Tbsp tapenade = about 2 1/2 blocks fat