When selecting fruits for breakfast, the fact must not be overlooked that the starch of cereals and acid fruits, like a sour orange, often disagree. When apples are plentiful nothing is better than this fruit when baked, but in cities the banana frequently costs less and it stands at the head of all fruits in food value. When perfectly ripe it has about 12 per cent of sugar, but as it is picked green, the fruit sold in the markets is often but partially ripe and is more easily assimilated, if baked like the apple; it then becomes a valuable breakfast food.
It is a common mistake in a meatless breakfast to use too large a proportion of cereal. While the standard cereal foods, when dry, are from two-thirds to three-quarters starch, with the balance made up of a little protein, fat, water, fibre and a trace of mineral matter, it should not be forgotten that while cooking they absorb several times their bulk of water, which reduces the food value of the product. Oatmeal and corn meal are best adapted for winter use because they contain a little more fat than wheat or rice, which are suitable for summer diet.
Eggs are the most available substitute for meat at breakfast and it is doubtful economy to omit them, except in times of extreme high prices. They are not essential in all desserts and saving in their use should begin at that point. Eggs may be cooked in many ways so that they need never become a monotonous fare. All kinds of fish are an excellent substitute for meat, and, as prepared for the table, nearly equal beef and mutton, in the amount of protein, which is the element missed in a non-meat diet, unless it be carefully planned.
Breakfasts without Meat
The following are adapted to different seasons and the beverage may be selected to suit the taste.
1. Strawberries, eggs baked in ramekins, oatmeal muffins.
2. Fruit, cheese omelet, rice griddle cakes.
3. Oranges, codfish balls, wheat muffins.
4. Oatmeal, baked bananas, scrambled eggs, rice muffins.
5. Cereal, hashed browned potatoes, date gems.