The change that made the biggest impact on how I felt and looked was giving up cereal. Almost ten years ago I swapped out my morning bowl of cereal for something heartier, usually eggs but sometimes simple breakfast patties. Unlike cereal, breakfast patties have zero sugar, tons of protein, very few carbs and actually fill me up for the morning. They are simple to make, fry up a batch on the weekend and reheat them in the microwave during the week for an easy and filling breakfast.
Starting the morning low carb with lots of protein is a great way to prevent sugar crashes and cravings. When I was in university I would eat a bowl of cereal before leaving my apartment on campus for class. By the time I walked to class and was sitting down for lecture, I would already be hungry again!
Grains and cereals are high in carbohydrates; they lack sufficient protein and healthy fats that help you feel fuller longer. As soon as I gave up my sad bowl of cereal each morning and instead fixed myself some eggs or breakfast patties with some veggies, I became more energized and alert throughout the day. My afternoon headaches decreased, and I found I had more energy to hit the gym. It’s a small change, but try swapping out your grain-based breakfast for some homemade breakfast patties!
Breakfast Pork Patties with Sage
- 1 lb ground pork
- 1 teaspoon sea salt
- 1 Tablespoon extra virgin olive oil
- 1 medium shallot, minced
- 2 sprigs sage (approximately 12 leaves)
- 1/4 bunch fresh parsley (about 1/4 cup chopped)
- 1 Tablespoon dijon mustard
- In a medium mixing bowl, sprinkle the salt over the pork and let sit for at least 10 minutes to season.
- Warm a large skillet on medium heat. Drizzle the olive oil in the pan, and add the diced shallot. Cook for approximately 5-7 minutes, or until it becomes soft and translucent. Remove from heat and allow to cool slightly.
- While the shallot is cooking, finely chop the sage and parsley. Add to the ground pork, along with the dijon mustard and ground pepper.
- Add the slightly cooled shallots to the ground pork and mix everything up well. Using your hands, form the pork into small patties.
- Heat the skillet that was used for the shallots on medium heat, and add the patties. Cover with a lid and cook for 5-7 minutes, flip, and cook on the other side for 3-4 minutes, or until both sides have a nice developed crust.
- Serve immediately with wilted greens, or breakfast potatoes! Or store in the refrigerator and reheat during the week for a quick protein filled breakfast.