Make Breakfast, Not War

I'm getting kind of exhausted by the diet wars, in which adherents of various eating patterns preach that their way of eating is the single "right" way to eat -- at the exclusion of all others. In truth -- and as multiple epidemiological studies have shown time and again -- there are many different healthy dietary patterns from which to choose. The best one for any given individual, then, is the one that he or she finds convenient and enjoyable enough to stick with for the long term.

In my book, all good diets share one common trait: they're high in minimally-processed, plant-based food -- though they need not be exclusively so. Beyond that, whether you choose to eat whole grains or live grain free; embrace gluten or eschew it; consume animal products or avoid some or all of them; or call yourself a vegetarian, pescatarian or flexitarian, I say, "Live and let live." The beauty of living in a country like America is that we have access to a great enough variety of foods that you can cobble together a very nutritious diet, regardless of your chosen dietary dogmas.

At the end of the day, we've all got to eat. And since I believe in the importance of eating a real, substantial breakfast every day, let's start there. Here are a half-dozen breakfasts that are so delicious and nutritious that people on all sides of the diet wars will be tempted to cross over into enemy lines and taste a sample of how the other half lives. This collection of breakfasts is designed to tempt you to form allegiances with warring dietary factions -- or at the very least, compel you to call for a temporary cessation of nutritional hostilities.

1. Omnivore: Smoked Fish Smörgås (Smørrebrød)

I don't see why salty, processed bacons and sausages get all the attention at breakfast among devoted omnivores, when smoked fish is so unbelievably delicious -- and a fantastic source of vitamin D and heart-healthy omega-3 fatty acids.

I love the idea of taking a page from the open-faced sandwich tradition of Scandinavia in which dense, Euro-style "brown breads" -- or crunchy, whole grain crispbreads (like those from Wasa) -- form the base for delectable open-faced sandwich combos piled high with a buffet of fresh ingredients. After smearing your base with a thin coat of butter or goat cheese, layer lox, pickled herring or canned smoked trout (Trader Joe's makes a yummy one!) and a pile of thinly-sliced veggies like cucumbers, beets, tomatoes, radishes and onions. A sprig of dill makes the perfect garnish!

2. Vegetarian: Breakfast Quinoa Porridge

If you're getting bored of oatmeal, then breakfast quinoa is a great way to get the same satiating, comforting bowl of warm goodness with a bit of a twist. I first tried quinoa porridge at Le Pain Quotidien, which makes a version with almond milk, sliced pears and almonds. Since then, I've made my own version at home using lactose-free organic milk and whatever fruit and nuts I have lying around.

Cooking quinoa in milk helps tame its typically earthy flavor profile, while adding even more protein to this already protein-rich grain (1/4 cup of dry quinoa prepared and served with a cup of milk contains a substantial 14 grams of vegetarian protein). Topping the porridge with 1 cup of berries brings the fiber tally to a solid 7 grams.

3. Paleo/Primal: Elana Amsterdam's Silver Dollar Pancakes

I'm not paleo and I love my carbs, but I'd still eat these naturally high-protein (and gluten-free) almond flour pancakes any day of the week and twice on Sundays. I first stumbled upon this recipe when my twins were toddlers and starting on finger foods; I was looking for portable snacks that were a little more nutritionally diverse than just crackery, carby foods. Low-sugar pancakes made almost entirely from nutrient-dense eggs and almond meal certainly fit the bill! We've been making them ever since.

4. Low-Carb: Shakshuka

Whether you're an Atkins devotee, a South Beacher or a Dukan dieter, surely you can find common ground with your fellow carbo-phobes over a flavorful skillet of shakshuka, the traditional North African egg and veggie dish that's as comfortable at breakfast and brunch as it is at lunch and dinner.

Shakshuka is a savory skillet of tomatoes, peppers and Middle Eastern spices into which whole eggs are cracked to cook in the bubbling liquid stewing vegetables. Cooked the night before and refrigerated, you can reheat shakshuka in the morning for a quick and satisfying start to your day. Who says low-carb breakfasts need to be all about bacon and cheese? (There are countless versions of shakshuka recipes available online, some with greens or feta cheese or fancy spices. The link above goes to a simple but classic recipe that does not contain difficult-to-find ingredients.)

5. Gluten-Free: Crunchy Yogurt-Pomegranate Bowl

If you need a convenient gluten-free breakfast in a hurry, try replacing those empty-calorie, gluten-free rice cereals with this flavorful combo: Mix 4 to 6 ounces of plain yogurt (lactose free or Greek work equally well) with 1/3 cup of KIND Healthy Grains granola and 1/2 cup of pomegranate arils (seeds). This fast and texturally-satisfying 300-calorie breakfast is nutritionally well-balanced, with a mix of high-quality dairy protein, low-glycemic carbs, 9 huge grams of fiber and a modest amount of fat.

6. Vegan: Smashed Avocado and Tomato on Sprouted Grain Bread

Toast is a popular breakfast option -- but its typical toppings of butter, jelly or peanut butter squander the opportunity to maximize fiber intake at this first meal of the day. Enter avocado -- a creamy, satiating toast topping that delivers a surprising 4 1/2 grams of fiber per half!

If you've never tried a smashed avocado toast -- adorned with a squeeze of lime juice, a sprinkle of some salt and pepper, and a sprig of cilantro -- you're seriously missing out on one of breakfast's best kept secrets. And while you're taking the plant-based high road at breakfast, why not add some sliced tomato for good measure? I think this combo goes especially well on toasted Ezekiel bread -- a sprouted grain bread with a whopping 3 grams of fiber per slice, and a gentler impact on blood sugar than your garden variety loaf.

We can all just get along over breakfast. Can't we?

Editor's note: The author has no material affiliations with any of the companies whose products are mentioned in this article.

Tamara Duker Freuman, MS, RD, CDN, is a registered dietitian whose NYC-based clinical practice specializes in digestive disorders, celiac Disease, and food intolerances. Her personal blog, www.tamaraduker.com, focuses on healthy eating and gluten-free living.