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Dr Jo Williams, a nutritional scientist from the US, recommends a high protein breakfast as opposed to a high carb because a good breakfast gives people the energy to get them through the morning as well as the afternoon. As Dr Williams writes, "When patients complain of 3:00pm fatigue, I know they are eating mostly carb breakfasts which don't 'stick to their ribs' and cause sugar spikes - even complex carbs ultimately become glucose. Ten grams complex carbs with 15-20 grams protein (especially from animal foods) and raw fats/oils from butter (preferably raw), unrefined coconut butter, turkey sausage, and cod liver oil, help keep you up all a.m. and after lunch. Please understand we do need some carbs for breakfast and other meals (more like 72 grams/day rather than the 300 grams/day most consume) but adequate quality animal protein is a must!"

Most breakfast carbs are unhealthy processed flours. The best and healthiest flours are those made at home. A comparatively inexpensive small electric grinder makes wonderful spelt, buckwheat, and other whole grain flours quickly. Such flour, containing the nourishing germ of the kernel, should be refrigerated, as other living foods. Dr Williams sent a delicious Whole Grain Crepe recipe made from spelt flour.

Below are other foods you could have for breakfast but please note, these are hi carb:

  • Preservative-free bread: use sour dough bread or bread made with yeast, water and whole-grain spelt flour.
    1. Sliced banana on toast.
    2. Toast, butter and a small amount of 'really raw honey'. Dr. Williams recommends using unheated 'really raw honey' (available on the web) because it does not spike blood sugar and is wonderfully delicious. 'Really raw' differs from 'raw', because 'raw' is heated honey.
      Or use unsweetened 100% fruit jam (be conscious of the sugar content).
    3. Egg white omelette on toast, topped with chopped chives and fresh herbs.
    4. Sliced avocado on toast or on rice cakes.
  • Creamed rice pudding (not recommended for highly sensitive people): Cook 125g short grain rice in 600ml raw whole milk, supplementing with additional magnesium and calcium as appropriate, to balance the high phosphate content in the milk. Sprinkle the rice pudding with cinnamon and serve with stewed stone fruit (plums, peaches or apricots). This dish may be sweetened with 'really raw honey' if needed.
  • A large serving of home baked apple or apricot spelt and buckwheat crumble, baked the night before.

You may have coffee (with a dash of cream) or tea in the mornings. Herbal teas or any variation of black tea are fine, although we recommend that children drink peppermint, fennel, chamomile or green tea for breakfast.


Whole Grain Crepe or Wrapper
submitted by Dr Jo Williams

"Wheat is up there among the top allergens. Spelt, though an ancient wheat, has not been hybridized and many people who cannot tolerate today's wheat do well with it. It also has easily digested protein."

  • 1 1/2 cups whole-grain spelt flour (high in protein)
  • 1/2 cup whole-grain buckwheat flour (very nourishing!)
  • Sprinkle of sea salt and/or stevia powder (KAL) as preferred
  • 1 tsp. baking soda
  • 1/2 tsp. vitamin C crystals or 1 tablespoon fresh lemon juice
  • 2 cups water

Blend and refrigerate the mixture for 24 hours. The phytic acid in grains prevents the absorption of minerals in them, hence the need to soak the batter 24 hours to neutralize the phytic acid. Then cook in a frying pan as follows:

Heat a frying pan moderately hot, add a small amount of butter or unrefined coconut oil/butter for first crepe, then approx. 1/4 cup of the batter. Pick up the frying pan and tilt it so as to distribute the batter evenly around the pan. Cook until bubbles appear and it is no longer glossy appearing. Don't overcook! Then turn to cook other side until lightly browned.

These crepes are very adaptable for breakfast, lunch or dinner. A wonderful breakfast is one or two crepes, turkey sausage, and a lightly cooked egg topped with with sauteed chopped onions, bell pepper, and zuchini (or veggies of choice) with a dab of real sour cream on top or grated raw cheese. Or use the crepe to wrap veggies and meat in for lunch or dinner.

For an occasional dessert, crush berries sweetened with stevia, place in center of crepe, add whipped cream. Be creative and enjoy!
This batter can be kept in the fridge for a week or so.

These wrappers really are not time-consuming at all! I prepare a mix about once/wk. and keep it in the fridge. The crepes take only a few minutes to cook. They can even be cooked ahead of time, kept for a day out of the fridge with waxed paper in between crepes, or frozen that way. Can also be made with quinoa or amaranth - 1/2 cup with 1 1/2 cup spelt flour.


If you have a favourite breakfast recipe, please post it to us below. We'd love to add it to this page.


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