Healthy Breakfast Buffet

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Healthy Breakfast Buffet

• Vegetarian Style
• Foods Lab II

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Vegetarian Food Pyramid
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Vegan Food Pyramid
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Benefits of Vegetarianism

• Environmental
• Soil stability
• Air and water quality
• Health
• Decreased risk of heart disease, high blood
  pressure, stroke and some types of cancer

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Why Vegan?

• The difference between vegetarian and vegan is
  (basically) eggs and dairy.
• Some of the same benefits apply here.
• 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.

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Breakfast

• Breakfast really is the most important meal of
  the day.
• 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.

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Our Buffet Recipes

• We will be making a vegetarian buffet-style
  breakfast that covers each of the food groups.
• We will make
• Fruit Smoothies
• Breakfast burritos
• Granola
• Yogurt Parfaits
• Tea

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Fruit Smoothies

• We will be making a recipe from Dr. Oz himself.
• 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 theyre so good.

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• Honey
• contains vitamins B1, B2, C, B6, B5 and B3
• Antioxidant and antimicrobial
• Psyllium
• fiber

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Breakfast Burritos

• Whole grain tortilla
• B vitamins, vitamin E, magnesium, iron and fiber.
• Egg whites
• Protein without all the fat and cholesterol
• Green Onion
• 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
• Calcium and taste without as much fat
• Black Beans
• Protein, fiber, antioxidants
• Salsa
• Vitamins C and A, potassium, lycopene

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Granola

• Honey
• Oats
• Vitamin E, zinc, selenium, copper, iron,
  manganese and magnesium, protein, fiber.
• Nuts
• fiber, phytonutrients, antioxidants, Vitamin E,
  selenium, omega 3 fatty acids.
• Cinnamon
• Regulates blood sugar, lowers cholesterol,
  increases satiety, contains some fiber, iron,
  manganese and calcium.

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Yogurt and Fruit Parfait

• Yogurt
• protein, calcium, riboflavin and vitamin B 12
• Live cultures fight some infections and help with
  digestion
• Berries (see above)
• Granola (see above)

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White and Green Tea

• These teas, when brewed for 3-4 minutes and
  served fresh (not bottled) contain powerful
  antioxidants.
• Lets go back to the story on Oprah.
• Consuming up to 85 mg of caffeine a day has been
  shown to reduce the risk of Parkinsons 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.

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Normal Breakfast Ideas

• Bacon
• Pancakes
• Syrup (flavored corn syrup)
• Sugared cereals
• With whole milk
• Coffee

• Turkey Bacon
• Buckwheat or whole wheat pancakes
• Real Maple Syrup
• Whole grain cereal
• With 1 or soy milk
• Green tea