bacon eggs sweet potato hash browns

Breakfast: scrambled eggs, nitrate-free bacon, guacamole made with fresh avocado, spices and lemon juice, sweet potato hash browns, and sauteed yellow bell peppers with green onions

Going to step up on my scientist (and mom) soap box here for a moment and plead my case for the importance of breakfast.  As you sleep, your metabolic rate decreases. Your body, at rest, doesn’t require as many calories as your body in motion. Eating breakfast initiates thermogenesis, the process of digesting and transporting food. The fuel you provide for your body can increases metabolic rates by as much as 10%. Numerous studies have also shown that energy levels and your ability to concentrate are influenced by whether or not you eat breakfast and the choices you make for breakfast.  

Breakfast may also influence your dietary choices for the day. We tend to make the worst dietary choices when we allow our blood glucose levels to dip and cravings set in. I typically eat the largest amount of food early in the day, and then maintain my blood glucose levels by eating snacks or smaller meals every two to three hours.

For breakfast, I encourage you to include healthy fats, protein and carbohydrates in your meal. Typically, those foods we label as breakfast are more heavily focused on carbohydrates..things like cereals, muffins, toast, pancakes with syrup for example.  Try thinking outside the box (especially the cereal box) and add things like bell peppers, onions, avocado and raw nuts to your breakfast menu.

Here is one of my favorite breakfast meals. If you are short on time in the morning, you can save prep time by pre-chopping your veggies with dinner prep the night before.

Be sure your bacon is nitrate-free and sugar-free.  Farmer’s markets are a great place to find fresh eggs and locally grown produce during the summer months.

double yoke egg

double-yolk egg..we get free range eggs from a young girl who was our old neighbor in Black Forest. The money she makes from selling eggs goes into her college fund!! If you live in my local community, please let me know if you need fresh eggs as I have several sources.


2 eggs

1/2 sweet potato-peeled and grated

3 green onions

1 yellow bell pepper

2-3 slices bacon

1 ripe avocado

juice from 1 fresh squeezed lemon


2-3 ghee or coconut oil

SWEET POTATO HASH BROWNS: To cook sweet potato hash browns, you can either use your bacon grease or melt ghee or coconut oil in a skillet and once it’s hot, add sweet potato. cook fully on one side before turning or they may soak up too much grease and not get crispy.

SAUTEED VEGGIES: you can choose any veggies you like-I just like the color of the bell peppers and green onions together. Sautee in melted ghee and season with sea salt and ground pepper if you like.

GUACAMOLE: Cut ripe avocado in half. Remove pit an avocado. Cut avocado into smaller chunks and remove from peel. Mash with a fork and add in juice from 1 fresh squeezed lemon.