Those who follow me on my instagram page are well aware how deep my love for breakfast goes. I wake up every day excited for breakfast and my muesli recipe combo is sufficient to fill me up until lunchtime. I can’t stress enough the importance of breakfast it gets our metabolism up and going after 8 hours (on good days) of sleep, increasing our blood sugar levels to prevent feeling lethargic later in the day and more inclined to reach for that sugar treat.
Breakfast for many Australians is typically a coffee with a couple of pieces of white toast dosed with vegemite and butter “shoved into our gobs” as we hurriedly make our way out the door. Unfortunately this will not only lead to feeling hungry again in an hours or less time but due to the spike and drop in blood sugar levels will also make us extremely tired and most likely looking for some sort of caffeine hit to function productively again.
My typical weekly breakfast is one that is oats related and changes seasonally from the summer muesli/bircher to the winter porridge. The ideal breakfast should be one that is rich in protein and good fats providing a fantastic source of energy to kick you off to a great start to the day.
Generally this muesli has several staple ingredients with a few optional elements that are changed when required. Let me introduce you to some these superstars;
Oats are rich in dietary fibre and in particular a soluble fibre called beta-glucan. Beta-glucan has a number of proven benefits particularly relating to heart health. Based on extensive studies it has been proven to have the ability to lower cholesterol levels, in particular, through the re-absorption of LDL (bad) cholesterol that would otherwise end up in the bloodstream reducing the risk of cardiovascular disease. This genius little grain is also a blood sugar stabilising food, keeping spikes in blood sugar levels under control for the rest of the day and therefore us out of the cookie jar.
Chia Seeds contain Omega-3 essential fats, protein, antioxidants, extra fibre, as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc. They also expand when combined with liquid so you feel fuller for longer (YES!).
Cinnamon has been known to lower LDL cholesterol (the bad cholesterol), stabilise blood sugar levels and is a fantastic natural food preservative. It’s deliciously good smell has also been documented to boost cognitive function and memory and acts as an anti-inflammatory for the body. It is also a rich source of manganese, fibre, iron and calcium.
LSA = Linseed + Sunflower seeds + Almonds is a grounded powder and provides the body with a great source of vitamins and minerals. Adding this ingredient provides an excellent source of protein, fibre, omega 3, 6 and 9 essential fatty acids, Vitamin A, E, D, B12, B2, B5, magnesium, manganese, calcium, phosphorous, potassium, selenium, copper and zinc to name a few.
Greek Yoghurt is a great source of protein and calcium. When purchasing always go with the full fat option as the non-fat alternative is full of sugar. Rule of thumb when selecting yoghurt make sure you stay under 8g of sugar per 100g or 100mls. The first 4.7g is lactose sugar anything above that is added sugar. My brand selection is either farmers union or chobani.
Goji berries are a great source of fatty acids and B vitamins and have been shown to improve eyesight, protect the liver, increase immunity and prevent ageing.
Walnuts and almonds (nuts in general) and the benefits associated with these two rockstars are highlighted in my previous post however in a snap shot provide a great source of omega 3 fatty acids, protein and dietary fibre.
- ½ cup traditional cut oats (preferably wholegrain)
- Tsp chia seeds
- Tsp goji berries
- Tbsp LSA
- Tsp Cinnamon
- 3 Tbsp Greek yoghurt
- ½ cup of almond milk
- Tsp Rice Malt Syrup (optional – great alternative to honey, maple syrup and golden syrup due to lower sugar content)
- Blueberries, granny smith apple, strawberries, raspberries or kiwi fruit (optional)
- Mix together oats, chia seeds, LSA and cinnamon.
- Add chopped nuts and fruit.
- Add milk of your choice.
- Serve with a dallop of yoghurt.
Breakfast should also be an enjoyable time we can sit and reflect on the day ahead, recover from our morning exercise or chat with our significant other/family/roomie/colleague about some sort of crazy dream we had the night before or about nothing.
If you are unable to make on a daily basis on a Sunday night increase the portion size by about 5 times (5 days in the week) and pour into a mason jar or container and leave under your office desk. All you need to do is add your choice of milk, yoghurt and fruit when you get to work. Simple and free of excuses to why you are unable to eat a good and healthy breakfast.
Shown are a few of my morning combinations.