Breakfast is the most challenging meal of the day in our household. My three men love diversity, flavor and sometimes they behave as if I am a restaurant they can order from. However the reality looks different, as we know. I cook one breakfast for everyone and it has to be fast. I agree with flavor, diversity and nutrient density. Our go to breakfasts include:
Chia seed pudding with lots of activated seeds and nuts, fresh berries and coconut yoghurt,
Fresh cooked quinoa porridge with a variety of toppings,
Eggs in many forms accompanied with greens and avocado,
Brown rice congee, cooked in slow cooker with chicken stock, served with greens, herbs and egg.
Home-made GF granola with sheep’s yoghurt,
Frittata, or
Acai bowl.
All of the above can be accompanied by a green juice, or chicken broth to provide some additional goodness and nourishment for the body and mind.
Breakfast is really the most important meal of the day. When waking up you break an overnight fast (intermittent fasting) so the first thing your body needs is water to hydrate your body and brain. Enjoy some filtered water with or without lemon juice. Your breakfast will then assist you to refuel your glycogen (energy) stores and it will kick start your metabolism. It is critical to providing you energy for the day and if nutrient dense it will prevent you from craving salty and sweet foods in the evenings. Your blood sugar levels will also be more stable throughout the day which will have a positive effect on your energy levels and mood.
It really makes a difference to your health when you get up 15 minutes earlier to develop a nice morning routine which includes a cooked breakfast that you enjoy. You will also find that you are more resilient to the stress the day may throw at you as you start your day more relaxed. That is of course considering you do not check your phone in those 15 minutes and make them sacred for you. Giving time to nourish yourself in the present moment is truly a big gift to yourself.
One of my favorite recipes that I want to share with you is the Summer Acai bowl. It is very easy to prepare, rich in anti-oxidants, minerals, vitamins, healthy fats, gut-healing gelatin, protein and fiber. Children particularly love the color and that they can decorate it by choosing the toppings. Enjoy it!
ACAI BOWL RECIPE
Preparation time: 5 minutes
Servings: 2
INGREDIENTS
2 tbsp Acai powder
1 tbsp of Gelatin & hydrolysed collagen (optional)
1 frozen banana
1 handful of frozen blueberries
1 handful of frozen raspberries
2 tbsp of GF oats or rice or quinoa flakes
200ml (2/3 cup) of coconut milk
1 tbsp of coconut yoghurt or kefir
TOPPINGS
Chia seeds
Linseeds, ground
Fresh mint
Home-made granola
Nuts, chopped
Sunflower or pumpkin seeds
Fresh seasonal fruit
Desiccated coconut
Goji and/or inca berries
METHOD
Put all the ingredients in a high-speed blender and process for 2 minutes at high speed (Thermomix speed 10). Distribute between two bowls, depending on how hungry you are and garnish with your favorite toppings.
Recipe Copyright 2019 Doctor Verena. All Rights Reserved
Images: Amani Lindsell, TWP The Womens Pic Website, Facebook, Instagram
Styling: Belinda Elliott
REFERENCES
Betts, J.A., Chowdhury, E.A., Gonzalez, J.T., Richardson, J.D., Tsintzas, K., Thompson, D. (2016). Is breakfast the most important meal of the day? Proc Nutr Soc. 75(4):464-474.
Adolphus, K., Lawton, C.L., Champ, C.L., Dye, L.. (2016). The Effects of Breakfast and Breakfast Composition on Cognition in Children and Adolescents: A Systematic Review. Adv Nutr. 7(3):590S-612S. doi: 10.3945/an.115.010256.