Hey. Can you keep a secret? 

Pinky promise?

Ok, gimme’ your finger. Repeat after me: “yubi – kiri – gen – man. If I lie – I will drink – 1000 needles – and cut off my finger.” *

Okaaay. Now bring your ear closer so I can whisper…

*Presumably the pinky promise originated in Japan. Translated from Japanese, this is what school-aged friends sing, pinkies intertwined, when making a promise they swear to never break.


So. I was talking to one of my favorite colleagues the other day. This week she has like streaks of Berry Blue Kool-Aid color highlights in her hair. Wears black, thick-framed Oliver’s People glasses, usually contacts, but I dig her specks too. Super chill, down-to-earth American girl.

AND! This person has no clue that she was my sole inspiration to make “the healthiest breakfast in the world”. She gets a-a-l-l-l the credit. After our conversation at the playground at Kinuta Park, the one just past the tandem bike rentals, I’ve thought about it every day since. If I hadn’t been standing right next to her on that day, none of this would exist.

Which brings me to my point: I want this post to be a total surprise, so please don’t her tell her you saw this. Ok? If you can hold off on graffiti-ing her Facebook wall with congratulatory emoji, that would be awesome. ? ? ?

The sewing kit I have has only like 2 needles, but I trust you.

crab scrambled eggs

“What do you usually eat for breakfast?”

I can’t remember everything word for word but I assume I asked the question. She knows about my blog but hadn’t yet read my last post about tamagoyaki for breakfast that was still making its rounds on Facebook. With so much information out there, often with conflicting advice, we both agreed it can be really hard to sift through all of it to know what or how we should be eating.

Paleo – keto – alkaline – intermittent fasting – food combining? Whole grain – gluten free – no carbs? Raw – macrobiotic – Mediterranean?

crab scrambled eggs

“I wish someone [an expert] would, like, just tell me exactly what to eat.”

That’s what she said. My colleague – glasses, berry blue highlights, gifter of Mariage Frères tea (thank you!), had also been reevaluating what she should be eating for breakfast. She mentioned that the guest [a doctor] on the Tim Ferriss podcast that she had just been listening to ate oatmeal, nuts, and berries for breakfast every day.

Oatmeal. nuts. berries…That’s when the bells went off and all the squirrels in the park stopped diggin’ and turned to listen.

Another very cool colleague of mine, with Tang “orange drink” hair dye this time, no glasses, but also part of the conversation, said “I cook everything with coconut oil”. So I also want to give her at least some credit despite colleague #1’s status as sole inspirator.

oatmeal, nuts, blueberries

By the way, Marco Polo Mariage Frères tea goes really well with a dollop of coconut oil. Typing fuel- that’s what’s in my blue owl mug right now. Sip. (And no, my hair is just plain brown.)

After this one brief conversation, hunting down “oji-chan” who sells big cartons of mixed berries for 500 yen from his lil’ white Suzuki truck, and weeks of experimentation in the kitchen, I give to you…

“The McAllister Roll”, named after the one and only.


Why it’s the healthiest breakfast in the world:*

The McAllister Roll is East meets West. Initially, I was inspired to reinvent tamagoyaki, a pillar in the traditional Japanese breakfast. Japanese people have the longest average life expectancy in the world- for Japanese women, 86.8 years old. My life expectancy as an American male- 76.9.

“So yeah, gimme’ a plate of what they’re eatin’!” After finding out what’s in the breakfast bowls of the leading nutrition experts in the West, I did what was quite easy- I put two and two together. Don’t let the “Mick” in McAllister confuse you with the “Mick” in McMuffin! A McAllister Roll is made up of six superfoods, some of the healthiest, most nutrient dense foods on the planet! When you add a side salad – a must – and a half an avocado – green tea – that’s 8, 9, 10 superfoods in one meal.

Here’s the real kicker!

Quoting Mikey’s older brother in the commercial for Life cereal, that’s “supposed to be good for you.”

“He likes it!”

The McAllister Roll. Good for you and tastes good too. Here’s your first bite.




The McAllister Roll

The Healthiest Breakfast in the World!

Cuisine American, Japanese, Vegetarian
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 1 person
Author Vincent


The Roll (★ = Superfood)

  • 2 eggs ★
  • 2 pinches salt
  • 1/2 tsp (or less) maple syrup* (or sugar)
  • 1 tsp coconut oil ★


  • 1 heaping tbsp oatmeal ★ steal-cut or rolled
  • 12-13 almonds ★
  • 10-12 blueberries ★
  • 3-4 dashes cinnamon ★

Recommended Sides

  • salad (kale ★ , spinach ★ , mixed greens, or lettuce) with a few tomatoes ★ or raspberries ★
  • or cooked spinach ★
  • or steamed broccoli ★
  • or green veggie smoothie ★
  • 1/2 avocado ★ with extra virgin olive oil ★ and salt


Prep (Recommended music for prep- Katy Perry Chained to the Rhythm)

  1. In a small pan, heat water - add salt to taste (~ 2 pinches).

  2. When water comes to a boil, turn down heat to a gentle boil.

  3. Add oatmeal, cover pan, boil for 5 minutes and strain. Spread out oatmeal on a cutting board and let it sit out so it loses moisture.

  4. Chop almonds into small chunks.

  5. Rinse your blueberries and dry them with a towel like a baby's bottom after bath time.

  6. Crack eggs into a small bowl, gently beat them with a fork, and add salt and maple syrup. (Say thank you to chickens and each egg. - Marie Kondo)

Cooking (Recommended playlist for cooking - Calvin Harris Rollin' and Katy Perry Roulette (pronounced 'roll it')

  1. Turn on a small stove burner to low heat.

  2. Using long cooking chopsticks and a piece of paper towel, coat pan with coconut oil. (Watch tamagoyaki cooking basics here.)

  3. With a fork or chopsticks, put a small amount of egg on the pan. If it sizzles, the pan is hot enough.

  4. Pour enough egg into pan to make a thin layer. Tilt the pan back and forth and side to side so the egg coats the entire bottom.

  5. Once the layer of egg is half cooked, add fillings on top of one third of the layer of egg (in this order: almonds, oatmeal, cinnamon, and blueberries). See photo above.

  6. With a spatula, roll up the tamagoyaki towards you to carefully wrap the fillings inside like a burrrrito.

  7. Once completely rolled up, nudge the roll to the far side of the pan, away from you.

  8. Repeat the process from step 2- recoat the pan with coconut oil, add egg, and roll. Continue this process until you run out of egg mixture. Tip- When adding second or third layers of egg, gently lift the tamagoyaki with cooking chopsticks so the raw eggs can slide underneath the entire roll and coat the entire pan.

Recipe Notes

*inspired by a very sweet person I work with...(Thank you for the bottle of syrup!!) Did you guess she’s from Canada?

The links above are Amazon affiliate links.

What do YOU usually eat for breakfast? I’d like to hear your story! What’s your go-to breakfast and why? Has it changed? Please let me know in the comments below.

*Disclaimer: I am not a medical professional. Please consult with your doctor before following my advice except for music recommendations- you can’t go wrong with Katy Perry.