Rockridge Press - The Paleo Breakfast Cookbook: Delicious and Easy Gluten-Free Paleo Breakfast Recipes for a Paleo Diet

INTRODUCTION W ith the enormous popularity of the Paleo diet, theres a real need for a wide variety of delicious, Paleo-friendly, gluten-free recipes. Any diet, no matter how healthy, can become monotonous if the same handful of meals is eaten week after week. Breakfast is often the meal that falls into a rut the quickest. Because were so busy, we tend to rely on just a few go-to meals or to skip breakfast altogether. This is a mistake, as a healthy breakfast is important for weight management, overall health, and the energy we need to get through the day. In this book youll find that a healthy and delicious Paleo and gluten-free breakfast doesnt take a lot of time or cost a lot to make.

There are plenty of breakfasts that can be prepared ahead, such as the slow cooker recipes in ). There are also plenty of recipes that take just a moment to prepare and can be enjoyed on the run, such as the ). Theres a recipe here for everyone, including the littlest cave people (). In addition, in of terms is included at the back of the book. Enjoy the delicious breakfast recipes youll find in these pages. WHY EAT A PALEO BREAKFAST? A great deal of research has shown that eating a healthy breakfast is extremely important for weight management, maintaining a healthy blood sugar level, mental focus, and many other desirable benefits. WHY EAT A PALEO BREAKFAST? A great deal of research has shown that eating a healthy breakfast is extremely important for weight management, maintaining a healthy blood sugar level, mental focus, and many other desirable benefits.

Unfortunately, because our lives are so busy and our schedules so unrelenting, many of us skip breakfast altogether or rely on a cup of coffee to start our day. Those of us who do eat breakfast often sit down to a bowl of cereal laden with sugar, high-fructose corn syrup, and very little nutrition. Others get their breakfast at the drive-thrugenerally, highly processed foods full of unhealthy fats and plenty of sugar. A healthy breakfast should include several key things: A good serving of high-quality protein to help you feel full, feed your muscles, and slow the absorption of carbohydrates for a steady supply of energy Healthy fats to help your body metabolize micronutrients, help you to feel full and satisfied, and support cognitive function throughout the morning Plenty of fiber to aid healthy digestion, provide energy, and help you to feel satisfied all morning long No matter how busy you may be, you dont have to choose between an unhealthy breakfast and no breakfast at all. The Paleo breakfast is a great way to start the day, even if you normally dont have time for a real meal. There are many ways to make time for a healthy Paleo breakfast.

The recipes in this book offer lots of options for even the busiest families. Many of the recipes take just a few minutes to prepare, a number of them can be made ahead of time, and quite a few can be enjoyed on the run. With so many healthful Paleo options, theres no need to start the day on an empty stomach or fill your body with drive-thru meals that offer little in the way of good nutrition. Whats on the Menu for Your Paleo Breakfast? The Paleo diet is far from limiting and uninteresting. Although processed foods, grains, cereals, and sugar are out, there are still plenty of great foods to eat for breakfast. All vegetables are allowed on the diet except corn (its a grain) and white potatoes (theyre too starchy).

All fruits are allowed and should be enjoyed as much as possible for their vitamin content, fiber, and natural sweetness. Even though grains are off-limits, you can still enjoy delicious breakfast favorites, such as muffins, breakfast bars, pancakes, and waffles. These foods are made Paleo-friendly through the use of nut and seed flours, and they taste wonderful. They also pack a lot more nutrition than the traditional versions. The focus on meats and eggs on the Paleo diet means you get plenty of protein and healthy fats in your morning meal, which is a very good thing. Protein and healthy fats help you to feel full so that you can avoid those mid-morning cravings for donuts and other junk food sitting around the office.

They also slow the absorption of sugar into the bloodstream, which can help you to feel focused and energized without facing a sugar crash later on. Try not to think that youre limited to breakfast foods for your morning meal. Many people on the Paleo diet have a breakfast that looks more like a traditional dinner: perhaps a serving of chicken and some vegetables. However, there are still plenty of more traditional breakfast options available to you on the Paleo diet. You can prepare meals featuring all types of fruits and vegetables, most meats (including sausage), and items like muffins and pancakes made from nut and seed flours. Almond milk and coconut milk are excellent substitutions for cows milk and can be used to drink, to prepare breakfast smoothies, and on homemade cereals and granolas.

See Chapter 11 for a comprehensive list of the foods youll enjoy on the Paleo diet. Among them are plenty of delicious and healthful ingredients for whipping up a tasty Paleo breakfast. 10 TIPS FOR ENJOYING A HEALTHY PALEO BREAKFAST T ransitioning into eating a healthy Paleo breakfast every morning isnt very difficult, but weve compiled some tips to help you make it as simple and enjoyable as possible, no matter how hectic your schedule is. 1. Assess your current breakfast and morning habits, and identify where you can make changes.
You can easily substitute Paleo-friendly pancakes and waffles for the wheat-based ones you eat now by using coconut, hazelnut, and other nut-based flours. If youre a cereal-eater, homemade Paleo granolas are delicious and easy to make in large batches.

If mornings are extremely frenetic on weekdays, you can prepare Paleo muffins, breakfast bars, and frittatas on the weekends to eat during the week, or you can just whip up quick and yummy smoothies. 2. Do some prep in the evening to make breakfast a faster affair.
Chop vegetables for omelets, stir up some pancake batter, or make extra servings of meats in the evening while youre preparing dinner and that will streamline breakfast preparation the next day. 3. Dont focus on calorie counting.
The Paleo diet often results in weight loss, but not because of calorie restrictions. Since the diet is based on nutritious whole foods and excludes processed ingredients and sugar, most people end up eating fewer calories automatically.

Also, calories alone are not the sole reason for excess weight. Junk foods, starches, and sugars promote fat storage by creating hormonal imbalances, particularly in insulin, leptin, ghrelin, and cortisol. 4. Think of all Paleo-friendly foods as potential breakfast ingredients.
Theres no law that says you cant enjoy chicken, broccoli, or watermelon for breakfast. Healthy foods are healthy at any time of the day. 5.

Make a deal with yourself and your family to skip the drive-thru.
Agree to stop visiting the drive-thru for breakfast (as well as lunch and dinner), and start putting away that money for something everyone will enjoy, like a mini-vacation, some sports equipment, or a gym membership.