What is a Healthy Breakfast?
I want to emphasis that breakfast IS the most important meal of the day.
It is not just an old wives tale. If there was one meal in the day that you put all your efforts into,
it should be breakfast. In all the time I have been seeing client’s for Nutritional therapy,
I have never met anyone whom I have not had to change their breakfast
habits. I am constantly amazed by highly intelligent people who think a coffee
is fine to get them through until they get to work, and they can ‘grab’ something then.
Or a bowel of sugar (refined carbs) with milk is actually better for them than an egg!
Your energy for the whole day depends on what you put in at the beginning.
Your health NEEDS proper sustenance – your body has so much work to do during
the day – even eating lunch takes energy to digest it. If you have a proper breakfast –
you will be able to digest lunch more efficiently. That’s not to say that you
should fill up on fried breakfasts full of processed meats, fats, sugars and browned bits!
You will not put on weight just because you eat a substantial healthy breakfast,
on the contrary, you may lose weight.
Always have fluids as soon as you wake to help flush out toxins, if you are not avoiding citrus, hot water with Lemon juice is highly cleansing and alkalising. It stimulates the liver and digestion, getting it ready for breakfast.
Hot water on it’s own is very cleansing, if avoiding citrus. Keeping a glass of filtered water by your bedside and drinking it at room temperature before you even get ready is very helpful to the body as the liver works hard in the early hours to detoxify and drinking fluids help to remove these from the body,
you can also just drink hot water on its own or a cleansing herbal tea.
An empty stomach is also best for vegetable juices, although
they can be taken with salads. The nutrients in vegetable
juice assists the detoxification process in the body, so are
good as a cleanser in the mornings. If you are to make
your own vegetable juices, you will need a good juicer –
it is an investment but buying a good quality will hopefully
mean it will last a long time. The better ones have a ‘Twin gear’ set up.
There are recipe books for many different juices, but experimenting
with the flavours that you like will make it more likely that you will enjoy juicing.
My favourite recipe is carrot beetroot, celery, red cabbage, a little apple
and ginger. See Recipe on recipe pages. I put a teaspoon of barley grass in mine.
Regular veg juicing can make a huge difference to your skin.
Fruit is best eaten on an empty stomach and allowed to digest for a little while before eating the rest of your breakfast. Papaya and mango, with apple and berries is a great combination. Or just eating 1 piece of fruit – preferably not banana as this is not as cleansing as other fruit.
Other great morning fruits: Pineapple, kiwi fruit, cherries, Nectarines, Melon
A great way to start the day, whole grain flour and organics eggs, with some berries and or natural yoghurt.
– see recipes
Porridge cooked– see recipe sheet
– With other milks/water
– With berries and pumpkin seeds
– Honey and ground flax seed
– Green porridge with almonds (barley or wheat grass)
– Uncooked /muesli style:
Oats + Dried figs chopped, cranberries, chopped apricots, pumpkin seeds,
almonds, sesame seeds, protein powder
Yoghurt – cereals and fruit mix
Cereal Grains: Oats, toasted oats, puffed oats, puffed quinoa,
puffed brown rice, millet flakes or other wheat or gluten free cereals.
Toasted oats with coconut butter/oil and molasses, pumpkin seeds – (1 Serving)
1 x tspn of Coconut oil, in a warm pan with molasses until completely mixed –
2 x large handfuls of organic oats, mix until all equally covered – play on a tray
and bake in a warmed oven at 150 degrees for 15 minutes, when cooled completely,
crumble the oats, add pumpkin seeds or almonds. You can make a bulk amount
and sore in fridge. Serve with berries and natural yoghurt.
Oats&Fruit: blue berries, pumpkin seeds (preferably not toasted) –
with a spoonful of organic natural yoghurt (can be Greek style)
Can also add: raw cocoa nibs, almonds (increase crunchiness)
Flax seeds (not ground) will help increase bowel movement.
Papaya is not only delicious but will help to break down the dairy
and grain proteins as well as being full of beta carotene that converts
to Vitamin A safely. Choose fair trade if possible.
Oats: Best organic if possible, you can also buy gluten free oats.
Yoghurt: Many shops sell natural yoghurt and there
are many brands – you can also but goats yogurt
from health foods stores and even soya yoghurt if
you are avoiding cow’s milk or dairy completely.
Berries: Buy organic if possible to reduce heavy metal and pesticide
Flax seed: Many stores sell flax seed now. Keep in fridge.
Many health food stores sell reduced sugar and salt cereals that are an
not alternative to wheat but actually have some goodness in them, unlike
the sugary cereals that are aimed at kids. For example: Puffed quinoa,
puffed brown rice, puffed oats Millet flakes, Spelt flakes
Pretty much all cereals unless they are fibre heavy like bran cereals, are just refined carbs –
even the healthier ones. The trouble is even if the fibre heavy ones do help
keep bowels moving the wheat proteins can cause problems with inflammation,
leading to digestive problems. All should be eaten in moderation, not every day, and
some quality fat containing foods like seeds should be consumed with them.
Wheat / Gluten free bread for toast
Spelt Toast – homemade (see recipe sheet) or bought spelt breads (homemade spelt lasts for ages and is great for toasting as it gets older)
Alternative breads: Sour dough bread and Rye Bread
Pitta bread – organic and whole grain (if not on a wheat free diet)
You can buy digestive enzymes that are particularly designed to
help you break down gluten.
BioCare’s glutenzyme is available in most health stores or
you can order on line, and there are many other great brands
like Global health Trax and NutriLink.
Products: Village bakery, Paul’s Products, and Independent bread shops.
Health food stores and super markets. Homemade is best as you control
the amount of salt that goes in or not.
There is no reason that I know of from a health point of view (other than allergy)
why you should not eat eggs regularly. If your diet contains no fibre, and very
little water, but lots of refined carbs and sugar, then you may find that your bowels
become sluggish. I eat organic eggs regularly (every other day) and I have no problem
at all.Free range eggs take into consideration the well-being of the chickens, and
going once step further with organic free range the eggs is even better for your health.
Scrambled eggs, omelettes, egg white omelettes, pancakes with egg, poached egg
or even egg fried rice – all are great for breakfast.
Make your own spelt toast (see recipe on blog) with two scrambled eggs with a pinch of
Himalayan pink crystal salt, and some chopped parsley – it’s a taste sensation. adding other
vegetables like spinach and shiitake mushrooms make breakfast into a feast and something
to look forward to in the morning.
Meat and Fish
There is no reason to not have meat in the morning. Preferable steer
clear of all pink processed meats like bacon, ham and sausages.
Chicken and rice is a perfect breakfast. 70+ percent of the world’s population
eats a savoury breakfast like rice and chicken or a vegetarian version.
They think we are crazy to eat the high sugar, low protein cereals
and breads that are seen as normal in the West.
(Guess what – we are! they are so bad for our health)
Mackerel, Kippers, White fish etc are all fantastic and will really set you
up for the day. I don’t encourage smoked foods, but every now and then
a little mild smoked salmon with eggs for a treat is fine, drink a fresh
vegetable juice prior to eating delivers the antioxidants needed to protect you from the
toxins in the smoked oily fish.
Toast toppings / Spreads
To make any fruit preserve: (preferable use organic to reduce pesticides and heavy metals)
1 x handful of blueberries, 1 x handful of raspberries, 1 x handful of organic strawberries
– place in a pan with a cup of water and
2 x desert spoons of raw cane sugar or honey. Bring to boil, then simmer for 30 minutes,
add the juice of half a lemon or lime (if you are not citrus free)
This will last in fridge for a long time.
You can use other fruit like apricots, gooseberries, cherries, nectarines etc.
using the same method and it is so quick. Use old jars to put it in – you can even make
your own labels.
You will be surprised at how un-sweet it tastes in comparison to shop bought jams.
It is quite shocking how much sugar is normally used.
Molasses – A little butter or clarified butter on a cracker or buckwheat crispbread,
or spelt toast with a smear of molasses, is not only really tasty but will deliver minerals like iron,
magnesium, calcium and B Vitamins. I love it with hot spelt or gluten free toast.
3 x tspn Coconut butter/oil
3 x tspn Honey
1 x tspn Cinnamon (or mixed spice)
Nut and Seeds Spreads
( Using good oils does not make you put on weight, they can in fact help you lose it)
You can buy some great organic spreads from health food stores that contain many essential fatty acids, protein, minerals and Vitamins:
Pumpkin Seed Butter, Tahini (Sesame seed) high in calcium, Sunflower seed butter,
Organic crunchy peanut butter, Almond butter.
You can also make your own by using a grinder – but frankly its easier to buy it.
these spreads can be used in so many things including: porridge, smoothies, pancakes,
adding to other spreads. they can also be used with crackers as a snack.
I use it in some salad dressings.
There are many versions of smoothies to make with various different milks:
Yoghurt, Oat milk, Rice milk, Coconut milk, Soya milk, Nut milks,
Goat milk, Organic cows milk.
Ingredients to add to the above to make delicious nutrient dense smoothies:
Essential fatty acids:
Ground flax seed, pumpkin seeds or pumpkin seed butter, ground almond,
Tahini, flax oil, fresh coconut.
Wheat grass or barley grass powder or freshly juices wheat or barley grasses.
Blue green algae powders can be added- this can be cooling for digestion so those
with weaker digestion can stick to the grasses.
Whey protein concentrate. Other plant based proteins like: Pea and
Rice protein powders or soya protein, or silken tofu.
This can be concentrated juices like Acai berry juice or any specially
formulated antioxidant juice. You can buy sachets or pots of antioxidant powders which can easily be added.
Vitamin C powder can be added, for example some Vitamin C capsules
of buffered ascorbic acid can be broken into the smoothie.
This is great for getting more of the nutrients into children.
Natural live yoghurt adds some probiotics or you can break a capsule
of a high dose into the smoothie.
If you are not on a reduced sugar diet – some freshly squeezed juices
can be added in moderate amounts.
Half a teaspoon of black strap molasses – increase mineral
and B Vitamin content.