Creating a Toastilla Breakfast

2/19/2018

You’ve heard this before, “Breakfast is the most important meal of the day.” Unfortunately, studies show that nearly 10% of Americans skip breakfast entirely – that’s 31-million people. Surprisingly, the biggest culprits are those food vacuums us parents refer to as teenagers. In fact, that can be expanded even further, and with a larger percentage to men between the ages of 18 and 34 are the most likely to skip breakfast – nearly 28%!

While we all know that that particular age group will make up those calories later in the day with burgers, hot dogs and anything else that crosses their paths, it’s also known that this is the problem with skipping breakfast. You see, skipping breakfast does several things for your body such as breaking the nightly fast, replenishing glucose and supplying your body with essential energy-rich nutrients to keep you going through the day. Oh, and one more vital importance to eating breakfast – weight management. This is the reason why, even though men between the ages of 18 and 34, despite grabbing their calories through the day, are likely to find a nice flotation device hitting their mid-section as they near their thirties.

Breakfast is a time to break fast with healthy nutrients such as protein and fiber that both fill you up and help your metabolism and digestive system get rollin’. Without this morning process people are more likely to start snacking and overindulging at lunch because they are hungry and can’t gauge how much they should eat.

So, today, I’d like to talk about how a few morning minutes with Toastilla can help start you off to a fantastically healthy day.
Putting together a power-breakfast is all about choosing the right ingredients with a powerful mix of nutrients. What we look at are ingredients dense in calcium, iron, B-vitamins, and the two biggies, protein and fiber.

A little guide we like to look at is mixing and matching the big five. Of course, we are looking at meals that can be served warm, so we might not include a protein-intense Greek yogurt, but when you’re on the run, digging through a yogurt cup or cereal bowl isn’t as easy as munching on a Toastilla while you run out the door. We want to give you 25 different options to mix, so some foods such as cheese, bacon and eggs which could fit into multiple categories will only be placed under one.

By mixing the ingredients in the chart below you should be able to put together a simple, quick and delicious meal that tastes even better when you’re running late for work or school.

Calcium

Iron

B-Vitamins

Protein

Fiber

Broccoli
Cheddar Cheese
Spinach
Sweet Potato
Spring Onions

Brown Rice
Dried Apricots
Molasses
Sesame Seeds
Sunflower Seeds

Feta Cheese
Cottage Cheese
Salmon
Banana
Avocado

Bacon
Breakfast Sausage
Eggs
Peanut butter
Ham

Black beans
Apple
Almonds
Blackberries
Pears

This mix and match list can be used to find a perfect match or create dozens of favorites if you are the type of person who enjoys diversity in your life. A little rule of thumb when assembling your Toastilla is add something that will bind your ingredients. For example, if you are craving apples, you might want to add peanut butter and molasses. Or, if you want to go traditional, cheese is a great way to keep ham eggs and avocado together.