It’s always tricky to know what breakfast to opt for when trying to avoid cravings, the mid-morning diet-destroying packet of biscuits and hunger headaches..
In this article, discover three breakfast recipe ideas to help you make the right choice!
Protein Milkshake
This is the ‘all-in-one’ solution for a quick but wholesome and balanced breakfast, easy to make, rich in protein, low GI starches, vitamins and minerals.
Put all ingredients in the blender in the appropriate order. Always drink your smoothie immediately to avoid vitamin oxidisation. You can also add a spoon of walnut or hazelnut oil for a source of omega 3 fatty acids.
Liquid base :
- Water
- Full fat or semi-skimmed milk
- Soya, almond, rice milk
- Coconut milk
Always check that there are no added sugars. You can always add some ice cubes if not using frozen fruit.
Protein :
2 to 3 soup spoons of protein powder : milk protein, whey protein, vegetable protein (peas, soya..)
Here too, always check for no added sugars and avoid “gainer” proteins which are aimed at weight gain.
Grains :
2 to 3 soup spoons of low GI grains, these can be easily varied every day. Here are some examples:
- Rolled oats
- Buckwheat flakes (gluten free)
- Spelt flakes
- Quinoa (gluten free)
- Rice flakes (gluten free)
- Toasted chestnut flakes (gluten free)
Fruits :
1/2 bowl of fruits of choice:
- Berries: strawberries, raspberries, blackcurrants, blueberries – all rich in flavonoids and antioxidants to encourage venous circulation.
- Pineapple: filtering effect on cellulite.
- Cherries: slight diuretic effect.
- Mango, apricots and peaches: rich in beta-carotene to encourage tanning.
- Kiwi: especially rich in Vitamin C, acting against fatigue and with immunostimulative properties.
In smoothies, fruits are simply mixed rather than filtered. This means that all soluble and insoluble fibres needed for a healthy and balanced gut flora are retained.
You can use both fresh and frozen fruits, without the need to defrost them.
Chia Seed Pudding :
This Traditional pudding recipe has many hidden health benefits !
Ingredients :
- 1 glass of milk (almond or coconut)
- 2 coffee spoons of Chia seeds (available in most organic shops)
- Optional : Sugar or sweetener
- Toppings : Fruit, nuts, chocolate..
Method :
- Mix the Chia seeds with your chosen liquid and leave to rest overnight. The mixture will solidify and turn into a ‘pudding’.
- Before serving, top the pudding with some berries, walnuts, hazelnuts or dark chocolate chips.
Benefits of Chia seeds :
Protein
Chia seeds contain 23% protein on average, including all the essential amino acids, making it an equivalent source of protein to animal protein. This makes it a great choice for vegetarians and vegans who often use Chia seeds to replace eggs in some recipes.
Omega 3 fatty acids
Chia seeds also contain 16-20% of omega 3, essential for the nervous system but also for concentration and memory. Omega 3 fatty acids also have a nourishing effect on skin and hair. Two soup spoons of Chia seeds will cover all of your daily needs in Omega 3!
Fibres
Chia seeds are rich in both soluble and insoluble fibres (between 30-40%) which aid transit and naturally reduce appetite.
This high fibre content also means they help to protect against certain cancers and type 2 diabetes.
Minerals
- Chia seeds are also a good source of many different minerals, essential for good health:
- Calcium (up to 5x more calcium than milk)
- Magnesium
- Iron
- Phosphorus
- Potassium
Vitamins & antioxidants
Chia seeds are rich in antioxidants and vitamins (flavonoids, vitamin B and E) which fight against external agents linked to industrialised food production, pollution, sedentariness as well as against cellular ageing.
And finally.. Chia seeds are naturally and completely gluten free !
Bulletproof Coffee
From the States, a coffee enriched with fats for an energy boost without the carbs!
Recipe :
- Make a long coffee
- Add one soup spoon of a fat of your choice:
- Cream
- Butter
- Coconut oil
- Coconut cream
- Blend all ingredients for several seconds and savour immediately!
Nutritional benefits :
Bulletproof coffee is a good source of energy without carbs or protein, making it a hit with those following a ‘low carb’ diet.
If you don’t have the time for breakfast, this is a great drink to avoid mid-morning cravings and energy slumps.
Just one thing: the fats inside this drink won’t make you gain weight only when not combined with carbohydrates (including low GI) two hours before or after drinking — the fats + sugar combination can have devastating effects on your figure..
So for all of the biscuit or orange juice lovers, this drink probably isn’t a good idea!
