Dr. Mercola’s Breakfast Recipe

Do you have a pattern of breakfast meals that works best for you? In case you don’t have one, we offer a breakfast diet that has already worked great for a lot of people!

  • The foundation of this breakfast pattern is coconut oil, a food that supplies ketones to fuel your mitochondria.
  • Avocado fruit adds additional healthy fats, and flaxseeds contribute plant-based omega-3s and lignans.
  • These morning meals also contain chia seeds, raw cacao nibs, psyllium, cinnamon, and more, each with a unique nutritional contribution!

Two meals a day are enough for the human body to stay healthy. You can start your day out with a nutrient-dense breakfast and then eat lunch later on, finishing up your meals by 3 or 4 p.m.

This will give you about 16 hours of fasting before preparing your breakfast at 7 or 8 a.m. The breakfast recipes offered just below are designed to improve the health of your mitochondria – the main “power generators” in your cells.

Coconut Oil –Avocado Breakfast Recipe

Ingredients:

  • 2 ounces organic coconut oil
  • 1 whole avocado
  • 2 tablespoons organic whole flaxseeds
  • 1 tablespoon organic raw cacao nibs
  • 1 ounce chia seeds
  • 2 ounces organic whole husk psyllium
  • 2 ounces organic black sesame seeds
  • 1 teaspoon D-Ribose
  • 1 to 2 scoops organic vegan protein powder, chocolate flavor
  • 12 ounces filtered water
  • 1 to 2 teaspoons cinnamon (optional)
  • ½ teaspoon Acetyl L-Carnitine (optional, recommended if you are vegetarian)

Directions:

  1. Grind the flaxseeds and cacao nibs in a coffee grinder.
  2. Combine the ground flaxseeds, cacao nibs, and all other ingredients in a bowl.
  3. Use a hand mixer to blend thoroughly.
  4. Consume right away.

Why do you need to “feed your mitochondria”?

Well, about 95% of the energy your body uses is created by your mitochondria that metabolizes food through a complex series of electron transport chain that ultimately transfer the energy to ATP (adenosine triphosphate).

If you consume more calories than your body can immediately use, there will be an excess of free electrons, which back up inside your mitochondria. These electrons are highly reactive, and they start to leak out of the electron transport chain in the mitochondria. These excess electrons wind up prematurely killing the mitochondria, and then wreak further havoc by damaging your cell membranes and contributing to DNA mutations.

Many knowledgeable experts believe that mitochondrial dysfunction is one of the keys to accelerated aging and the development of lethal diseases (such as cancer).

Fasting is one proven method to strengthen the mitochondria network systems throughout your body, which is why it is recommended to stop eating at least 3 hours (and ideally 5 -6 hours) before you go to bed This will then give you a sizeable fasting period while you are asleep.

Another method to strengthen your mitochondria is to supply a regular flow of ketones, as they’re a magnificent fuel to up-regulate many mitochondrial processes. For this reason we chose the coconut oil as the main ingredient in the above recipe. Simply, it is food rich in fatty acids that are readily converted into ketones.

What else makes the coconut oil a breakfast superstar?

In addition to being an excellent fuel for your mitochondria, coconut oil is also beneficial for your thyroid. It is also rich in lauric acid, which converts in your body to monolaurin, a monoglyceride capable of destroying lipid-coated viruses such as HIV and herpes, influenza, measles, gram-negative bacteria, and protozoa such as Giardia lamblia. Its medium-chain fatty acids (MCTs) also impart a number of health benefits, including raising your body’s metabolism and destroying pathogens.

Additionally, coconut oil is beneficial for brain health and may serve as a natural treatment for Alzheimer’s condition. MCTs, a primary source of ketone bodies, act as an alternate source of brain fuel that can help prevent the brain atrophy associated with dementia. The coconut oil is also easy on your digestive system and does not produce an insulin spike in your bloodstream. Instead, it does give you a quick energy boost.

Only make sure that you have purchased an organic coconut oil that is unrefined, unbleached, made without heat processing or chemicals, and does not contain genetically engineered ingredients (GMOs).

An avocado a day also keeps the doctor away!

The avocado, which is actually classified as a fruit, is low in fructose, but it is rich in healthy monounsaturated fat that is easily burned for energy. Research has confirmed the avocado’s ability to benefit vascular function and heart health.

Because avocados have a very high fat to protein and carb ratio and are loaded with healthy monounsaturated fats, you can eat 2-3 of them every day. They are also very high in potassium (more than twice the amount found in a banana), and will help balance your vitally important potassium-to-sodium ratio. They also have a great fat to protein ratio with 21 grams of mostly monounsaturated fat with only 2 grams of protein.

The avocados also provides close to 20 essential health-boosting nutrients, including: vitamin E, B group vitamins, folic acid and fiber. Another boon of avocados is that they’re one of the safest fruits you can buy conventionally grown, so you don’t need to spend more for organic ones. Their thick skin protects the inner fruit from pesticide infiltration.

Whole flaxseeds are staple for good health

Over half of the fat in flaxseeds comes from beneficial plant-based omega-3s (alpha-linolenic acid (ALA). Flaxseeds are also the richest dietary source of lignan precursors. When you consume lignan precursors, bacteria in your gut convert the “plant” lignans into “human” lignans, including enterodiol and enterolactone, which have weak estrogenic activity.

This can be very beneficial for women’s health, because if you have naturally high estrogen levels, the weak “estrogens” from lignans may bind to some of your estrogen receptor sites, thereby actually reducing total estrogen activity. Lignans’ ability to block the effects of estrogen could potentially help reduce the risk of hormone-associated cancers (breast, uterine, ovarian, and prostate), and they may help lower your risk of heart disease as well. Since flaxseeds are highly perishable material, it’s better to purchase them whole and grind them at home.

Raw cacao nibs

Cacao is an authentic superfood. It’s also known as cacao beans or cocoa beans. It has nearly 400 chemicals, most of which are polyphenols. They are naturally high in antioxidants and other natural compounds that are beneficial for cardiovascular health and weight management. If the cacao beans are not roasted, then you have “raw” cacao, which is then crumbled into small bits or “nibs.”

Cacao is what makes chocolate healthy, but it is best consumed in its raw state freshly ground without any sugar. The problem is that cacao is very bitter and needs to be integrated with other sweeter foods.

Chia seeds

Chia seeds are a source of protein, healthy fats, dietary fiber, minerals, vitamins, and anti-oxidants, all rolled into one neat package. Although they have similar health benefits to flax seeds, chia seeds may soon edge these out because they don’t have to be ground prior to consumption, and they don’t go rancid as quickly either.

Why is psyllium included in this breakfast recipe?

The reason is that psyllium contains primarily soluble fibers that serve as powerful prebiotics serving to optimize growth of your microbiome which then digest them to short-chain fatty acids like butyrate, propionate, and acetate that are then converted to healthy ketones to feed your tissues.

A report funded by the Council for Responsible Nutrition Foundation (CRNF) found that if the U.S. adults over the age of 55 with heart disease took psyllium dietary fiber daily, it could save nearly $4.4 billion a year – and more than $35 billion in cumulative health care costs between 2013 and 2020.

Black sesame seeds add to your nutritional pyramid

Sesame seeds are another source of beneficial lignans, and they also contain a wealth of minerals including copper, manganese, magnesium, calcium, phosphorus, iron, zinc, molybdenum, and selenium.

Some regions, such as China, also value black sesame seeds for their purported anti-aging benefits, and their richness in B group vitamins and iron, deficiencies of which have been linked to memory problems, hearing trouble, and even gray hair.

Chocolate vegan protein powder

This is a simple way to add more high-quality protein (and also fiber and plant-based omega-3s) to your diet. It is suitable for those following vegan or vegetarian diets, and you will enjoy the chocolate flavor (as do most people). You will use it primarily as a groovy flavoring agent that has only one gram of non-fiber carbohydrate (for the one scoop used in this recipe).

Cinnamon

It is rich in essential oil, and contains active components including cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, which account for some of its many therapeutic benefits.

The cinnamon is also known to enhance your antioxidant defenses, and it has been found to kill E. coli and many other bacteria. Its anti-inflammatory compounds help relieve pain and stiffness of muscles and joints due to arthritis. It also helps prevent urinary tract infections, tooth decay, and gum disease, and helps with blood sugar control. Plus, it has a wonderful, warming flavor!

Acetyl L-Carnitine and D-Ribose

Adenosine triphosphate (ATP) is a coenzyme used as an energy carrier in every cell of your body. It is composed of 3 major chemical groups, one of which is D-ribose, a five-carbon sugar. As a structural component or building block of ATP, D-ribose is involved in the energy synthesis in your cells.

When you take supplemental D-ribose, the vast majority of it (about 97%) is absorbed into your blood and is quickly distributed into the various tissues in your body. Once inside your cells, your body uses the D-ribose to synthesize and restore your ATP to maintain cellular energy levels.

So, each of the ingredients in the recipe is beneficial on its own, but when you combine them into one powerhouse breakfast, the end result is a phenomenal breakfast! Try it out for yourself. I think you’ll be pleasantly surprised by how good you feel as a result, especially if you are used to eating typical breakfast fare like cereals, bagels, pancakes or toasts.

PLEASE SHARE THIS HEALTHY BREAKFAST RECIPE WITH THE ONES YOU REALLY CARE FOR