Smart, Fueling Breakfasts + Dr. Weil on Tinned Fish

Eating to start the day right!

Happy Monday! We have some fun things in store this week: Today we are offering up our go-to fueling breakfasts - not your usual run of the mill breakfasts, but definitely easy and delicious! And Dr. Weil gives us a tinned fish rundown - including his takes and how he prepares them. Such a healthy and fairly inexpensive source of nutrients.

Later this week look for what we think about “eating away a sunburn” - sounds weird, but is it? Check it out on Wednesday, along with a deep dive into Turmeric, an anti-inflammatory spice that all chefs should try.

And on Friday, we have our weekly picks plus a new BBQ Bowl recipe.

We’d love to hear from you!

What are your favorite breakfasts? Do you prefer savory or sweet - or both? Share in the comments!

(P.S. Become a paid subscriber to join the full conversation.)

Our Favorite Fueling Breakfasts!

I mostly eat savory breakfasts, and one of my favorite easy breakfasts is a miso-tahini veggie wrap. It’s quick, satisfying, and full of flavor. Miso is a fermented food, making it an excellent choice for your gut health.

I like to keep a jar of the spread ready in my fridge: just mix 1 cup of raw sesame tahini with 2 tablespoons of miso (I usually opt for red miso for its deeper flavor) and 2 cloves of garlic, mashed into a paste. It’s creamy, savory, and packed with umami.

To make the wrap, I spread a generous layer of the miso-tahini mix onto a whole-grain tortilla or flatbread, then pile on whatever fresh veggies I have on hand - usually some thinly sliced onion, grated carrot or red bell pepper, crisp cucumber, and a handful of lettuce or greens.

You can roll it up and slice it in half if you’d like. It also makes a great lunch or snack, and the spread doubles as a dip for raw veggies or crackers.

The more I study nutrition, the more convinced I am of the old adage breakfast is the most important meal of the day. It really does set the tone for the rest of the day and helps regulate blood sugar levels, maintain steady energy, and reduce cravings later on. But I also know how easy it is to skip breakfast when you’re rushing out the door.

Thankfully, there are healthy and quick breakfast options available! I do believe that sweet breakfasts can be healthy, especially when they include protein and fiber to keep you full and satisfied. Think oatmeal with fruit, flax, chia seeds, Greek yogurt, berries, and nuts. But I’m personally a big fan of savory breakfasts, which I find help curb sugar cravings later in the day.

One of my favorite quick go-to meals is Molletes - a classic Mexican breakfast made with toast, melted cheese, beans, and pico de gallo. Traditionally, it’s baked, but that takes a bit too long most mornings, so I opt for toasting the bread, topping it with a slice of cheddar, and microwaving it until just melted. Then, I heat black beans in the microwave and mash them with the back of a spoon or fork. Pile the beans on top of the cheesy toast, then add pico de gallo, a slice of avocado, and a little salt and pepper. If you have the time, add an egg cooked over-easy on top.

It’s satisfying, balanced, and loaded with protein, fiber, and healthy fats. And ready in under five minutes!

---

If you are looking for a make-ahead breakfast, this frittata is delicious served room temp or warm - just take out a slice while you get ready in the morning and you can eat it on the go!

Dr Weil’s Tinned Fish Recommendations

Tinned fish has been gaining popularity in recent years, and for good reason: it is a nutrient-dense, shelf-stable protein that's convenient, often inexpensive, sustainably sourced, and delicious. I eat tinned fish not just for the taste and convenience but also because of the nutrients it provides: some options can be excellent sources of omega-3 fatty acids, protein, vitamin D, calcium, and other minerals. Read on for insight into tinned fish, including types, what I look for when buying, the health benefits, and more!

Popular Varieties of Tinned Fish

Sardines. One of my favorites, sardines, are easy to find and are a great source of omega-3 fatty acids, which are essential for promoting heart, brain, and eye health and also have anti-inflammatory effects. They are also the most nutrient-dense, low-mercury option of tinned fish. Sardines also offer up vitamin D and B12, and if the bones are included, calcium (the high-heat canning process softens the bones of small fish like sardines and salmon, making them safe and edible).

Expect a soft, small fish, often packed whole. In addition to olive oil or water, sardines are available in a wide variety of options, including mustard, red sauce, spicy oils, and even smoked varieties. I really only buy sardines