Transcript Healthy Breakfast Buffet

Healthy Breakfast Buffet
Vegetarian Style
Foods Lab II
Vegetarian Food Pyramid
Vegan Food Pyramid
Benefits of Vegetarianism
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Environmental
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Soil stability
Air and water quality
Health
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Decreased risk of heart disease, high blood
pressure, stroke and some types of cancer
Why Vegan?
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The difference between vegetarian and vegan is
(basically) eggs and dairy.
Some of the same benefits apply here.
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Even less saturated fat and cholesterol
Less environmental impact.
Also, you avoid the antibiotics and hormones that are
found in most animal products.
Finally, some become vegan because the amount of
calcium in dairy products makes it hard to absorb iron
from plant sources consumed at the same time.
Breakfast
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Breakfast really is the most important meal
of the day.
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People who regularly eat breakfast, especially
those containing whole grains, have more
energy throughout the day.
Eating breakfast also reduces the risk of
becoming overweight. It gets your metabolism
going, and stops you from overeating at other
times in the day.
Our Buffet Recipes
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We will be making a vegetarian buffet-style
breakfast that covers each of the food
groups.
We will make:
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Fruit Smoothies
Breakfast burritos
Granola
Yogurt Parfaits
Tea
Fruit Smoothies
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We will be making a recipe from Dr. Oz himself.
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Bananas
 complex carbs, fiber, potassium, vitamin C, amino
acids
Soy Protein
 Protein (duh), amino acids
Flaxseed oil
 Essential fatty acids (Omega-3)
Blueberries
 Dr. Oz tells Oprah why they’re so good.
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Honey
contains vitamins B1, B2, C, B6, B5 and B3
 Antioxidant and antimicrobial
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Psyllium
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fiber
Breakfast Burritos
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Whole grain tortilla
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Egg whites
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B vitamins, vitamin E, magnesium, iron and fiber.
Protein without all the fat and cholesterol
Green Onion
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fiber, vitamin C, vitamin B6, potassium, and other key
nutrients, they also have some special qualities that may
help protect you from disease
And flavor
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Low fat cheese
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Black Beans
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Calcium and taste without as much fat
Protein, fiber, antioxidants
Salsa
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Vitamins C and A, potassium, lycopene
Granola
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Honey
Oats
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Nuts
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Vitamin E, zinc, selenium, copper, iron, manganese
and magnesium, protein, fiber.
fiber, phytonutrients, antioxidants, Vitamin E,
selenium, omega 3 fatty acids.
Cinnamon
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Regulates blood sugar, lowers cholesterol, increases
satiety, contains some fiber, iron, manganese and
calcium.
Yogurt and Fruit Parfait
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Yogurt
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protein, calcium, riboflavin and vitamin B 12
Live cultures fight some infections and help
with digestion
Berries (see above)
Granola (see above)
White and Green Tea
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These teas, when brewed for 3-4 minutes and
served fresh (not bottled) contain powerful
antioxidants.
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Let’s go back to the story on Oprah.
Consuming up to 85 mg of caffeine a day has been
shown to reduce the risk of Parkinson’s disease and
help treat asthma and headaches.
Using honey or agave nectar instead of sugar in your
tea will add antioxidants and (with agave) reduce
spikes in blood sugar levels.
Normal Breakfast Ideas
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Bacon
Pancakes
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“Syrup” (flavored
corn syrup)
Sugared cereals
With whole milk
Coffee
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Turkey Bacon
Buckwheat or whole
wheat pancakes
Real Maple Syrup
Whole grain cereal
With 1% or soy milk
Green tea