If you’re friends with me on Facebook, you already know that I’m a food and wine guy. Now, I love a charcoal-grilled cheeseburger as much as the next person (or, since we’re talking about breakfast, a sausage and egg and cheese sandwich). But I try to eat healthy as much as possible. A good example would be this delicious, easy-to-make breakfast. It’s been my pre-fishing breakfast for a long time.

It’s based on the kind of breakfast you’d see served in many Latin American countries: brown rice, red beans, an egg and little bit of reduced-fat cheese. You’ve got your fats, your fiber, your carbs, and your protein. Serve it with a glass of tomato juice, and you can add a veggie to that list. It comes together in about ten minutes, and it will keep you going on the river until snack time. If you don’t want the cholesterol from the egg, remove the yolk. Or make it two egg whites for a low-fat, extra protein punch. Your favorite hot pepper sauce provides some flavorful heat.