Breakfast Dopamine
From Swiss muesli to Egyptian Ful Medames: discovering the morning transformation I didn't know I needed.
I eat breakfast most mornings around 9 am. I usually prepare a bowl of cereal, which I intentionally call muesli1. It sounds healthy and convincingly Swiss.
My default breakfast typically includes a handful of nuts and dried fruit, oats, granola, seasonal fresh fruit, ground flax seeds, a pinch of turmeric, cinnamon, and oat milk. It delivers the right amounts of macronutrients, antioxidants, and fiber...and it’s delicious.
There is no doubt it’s a satisfying breakfast, and I’m generally okay with my default choice. It’s a breakfast that aligns with a ScienceDaily study, which reminds us that eating breakfast can trigger the release of dopamine in the brain and potentially improve mood and reduce cravings.
But it’s boring to eat the same thing every day.
Some days, I simply feel like a caterpillar yearning to become a butterfly. I sense a deep, intrinsic desire to transform into a different, more complete form that closely aligns with my Mediterranean roots.
I close my eyes and taste a salty, gentle sea breeze. I become intoxicated with the scents of wild rosemary, sage, and mastic. Lemons and pomegranates fill my imagination. I’m inebriated with sunshine. In my mind, I’m a butterfly flying from bush to bush and sampling a variety of the region’s best morning nectar.
I arrive on the shores of Italy, France, and Spain. I quickly discovered that these European countries favor speedy breakfasts, often accompanied by a strong cup of coffee, fresh juice, a piece of seasonal fruit, and a sweet pastry. It feels rushed, like someone who woke up late and is now frantically searching for something to wear.
I fly away, catching an easterly breeze and landing in Greece and Turkey. Here, breakfast includes an even stronger cup of coffee or black tea, with plenty of build-your-own-bowl ingredients on hand: yogurt, honey, dried and fresh fruits, nuts, jams, salty cheeses, and perhaps a room-temperature slice of pie filled with greens. The nectar from these central Mediterranean countries appeals to me. The morning’s pace is slow and deliberate. I take time to gorge before crossing the sea and landing on a new continent.
I discovered that North Africans prefer a sizzling pan of spicy peppers and tomatoes, typically including piquant meatballs and poached eggs. It’s very much a Maghreb Shakshouka vibe that’s not far from a western-style fry-up to cure a hangover. There are lighter alternatives, of course, such as yogurt, fresh fruit, dates, and a piece of fish for those preferring a lighter start to the day. It’s hyperstimulation in a crowded souk. I’m intrigued, but I don’t spend a lot of time here.
I catch a ride on the blowing levant and glide on the dusty winds east to Lebanon, Israel, Palestine, Syria, Iran, and Egypt. Breakfast suddenly feels different; it has a more savory attitude. Legumes, vegetables, and cracked wheat are infused with a variety of aromatic spices. Fresh fruit is served on the side. Hummus and spicy tahini dips accompany fresh pita-style bread, sliced onions, tomatoes, and olives. I feel renewed. My wings are strengthened. My spirit soars, ready to take on the world. I’ve returned to my inner sanctuary...my inner cocoon. Everything about this food is the nectar I crave. It’s the stimulation I need to confront my day.
When I emerged from my butterfly trance, all I could think about was having a bowl of Ful Medames, the classic Egyptian dish that famed cookbook writer Paula Wolfert once described:
“The rich eat ful for breakfast, the poor eat ful for lunch, but only animals eat ful for dinner. So goes the Egyptian proverb. Ful, pronounced ‘fool,’ is made from dried fava beans and is the national dish of Egypt. In Syria and Lebanon, it is eaten as a soupy mass for breakfast, along with glossy black olives, cucumbers, and plenty of pita.”
I was intrigued after reading her vivid description, so I set out to develop my version for breakfast, brunch, or late lunch. To puréed fava beans, I added chickpeas for added texture and nuttiness, then topped everything with chopped rocket (arugula), sliced green onions, and sumac-brined red onions. For an extra punch of Mediterranean vibrations, I added whole olives – the glossy black ones with pits I can suck on – and chopped tomatoes.
Don’t get me wrong, I love my default version of muesli. But when I take the time to pack a bowl of Ful Medames into me at the beginning of the day, I feel a powerful injection of energy. I’m alert and focused throughout the morning. I’m properly fueled and ready to meet the day’s challenges with mental clarity and physical vigor, rather than feeling sluggish or drained.
Perhaps the real metamorphosis isn't just what happens to our taste buds, but what happens to our entire day when we choose to feed our bodies like the complex, deserving creatures we are.
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Ful Medames with Chickpeas
Ful Medames is a hearty dish originating in Egypt but also enjoyed throughout the eastern Mediterranean. It is mainly made with dried fava beans – and sometimes stewed in a tahini sauce. I incorporate cooked chickpeas for added texture and nuttiness in my vegan version.
I like to top my ful with chopped rocket (arugula), sliced green onions, and brined red onions. For an added Mediterranean punch, I include whole olives and chopped tomatoes.
What’s Your Morning Ritual?
Have you ever wanted to change your breakfast but didn't know where to begin? I'd love to hear about your morning transformation—whether it's a dish that changed how you start your day or simply a moment when you realized your usual routine no longer served you. What does your ideal breakfast look like when you close your eyes and imagine feeding yourself like the complex, deserving person you are?
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My cereal bowl has very little to do with the original Swiss birchermuesli recipe, which you can read about in fellow Substack writer Heddi Nieuwsma’s recent post.
I enjoyed reading this piece, Jack. Flitting around the mediterranean... now that sounds like fun!
As for breakfast, well, I often feel quite hungry first thing, having fasted since 5pm the day before, so more often than not I'll cook a breakfast. I'll make something with beans and grains - and I'll spice it up with curry or chilli flavours. I make sure to get my fruits, nuts, and seeds in over lunch (perhaps in a salad), or as a dessert after dinner.
Thanks Jack for a ful medames recipe. One of my favourite meals at the wonderful Lebanese bakery that we frequent!