Breakfast, we’ve all been told by our mothers or grandmothers, is the most important meal of the day. If you believe what you read in the media, this ‘fact’ has been proved and disproved a thousand times in recent years, as different fads arrive and go out of fashion. The truth? Breakfast is crucial.
Our bodies work on an inner clock or timetable, with various functions happening or peaking at particular times of the day, and the night. We don’t really think about all the multitude of processing, detoxing, clearing, and repairing that goes on while we sleep. My grandmother used to say that a minute of sleep before midnight was worth an hour after. Was she a medical expert who knew that the body repairs itself between 10 pm and 1 am? No, but she was right about that, and right about breakfast too, among a number of other things!
So, after a night of working hard, your body’s first requirement is to rehydrate and refuel with energy to get the brain and systems firing on all cylinders. Here’s what your morning routine should look like for the ultimate morning kickstart:
- As soon as you get up, drink a glass of water. If you can stick some lemon juice in it, even better, but if you used all the lemons in the weekend’s gin and tonic, plain water will do!
- Within an hour of waking up, eat breakfast – especially vital if you have any kind of auto-immune condition, or are experiencing fatigue.
- Alternate breakfasts between options like smoothies (done properly – see my videos on www.trinityholistics.co.uk or Trinity Holistics’ Youtube channel), eggs in some form, or overnight pre-prepped choices like chia puddings (this month’s recipes and demo). There are a number of breakfast egg recipes that can be prepared in advance and heated in the morning so check out the members’ recipe hub for those.
- Weekend breakfasts can be more relaxed and indulgent, such as pancakes or avocado on toast – again, recipes in the members’ hub. Top with fruit, yogurt, some naughty maple syrup, sprinkles of cinnamon or ginger; the possibilities are endless!
The important thing to remember is that getting the protein, complex carb, and healthy fat in balance is more crucial in breakfast than in almost any other meal. Toast and jam is sugar, plain and simple. So is fruit. Eating either has the same effect – energy spikes and crashes, followed by hunger an hour later. As for coffee for breakfast…. Really? Caffeine might get you going, but also releases the stress hormone cortisol. Long term result of either habit is adrenal fatigue, excess weight around the middle, upset hormone balance, and lots of other infuriating niggles that you can’t understand the reason for.
So, why does breakfast have to be a combo of carb, protein and some healthy fat? The brain needs carbohydrates to function, but needs protein for the sugars to cross the brain barrier. The brain and adrenals also need protein and fats to make the neurotransmitters and hormones for coping with the stress of getting the kids to school and yourself to work without having a nervous breakdown. The digestive system needs to release blood sugar steadily to prevent spikes and excess insulin surges, keeping us full until lunch, away from unhealthy choices, and so preventing the rebound effect on the adrenals, stress levels, and brain of a blood sugar crash being resolved with a Mars bar…..
As you can see, breakfast is a serious business, but a very simple and delicious one when you have the right recipes up your sleeve and a prep routine to ensure breakfast is as quick and easy as you need it to be. Smoothie packs can be prepared and even frozen in advance; omelette cakes, pancakes or tortillas can be prepped and even frozen; and chia puddings can be made the night before in about 5 minutes. Dessert for brekkie? What’s not to like??
For these kinds of whole food recipes, investing in a set of American cup measurements (if you haven’t already) is useful. The measurements aren’t quite as precise as baking recipes, and you’ll need to adapt them to your own taste when it comes to consistency and sweetness. So get experimenting and make dessert your breakfast for a regular dose of extra nutrition.
Chocolate Chia Seed Pudding (dessert for breakfast!)
1 1/2 cups almond, coconut or organic milk
1/3 cup chia seeds
1/4 cup cacao or unsweetened cocoa powder
2-5 tbsp maple syrup if not blending (can sub 5-9 dates, pitted if blending)
1/2 tsp ground cinnamon (optional)
1/4 tsp sea salt
1/2 tsp vanilla extract (optional)
Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. Sweeten to taste with maple syrup. Let rest covered in the fridge overnight or at least 3-5 hours (although it will begin to thicken fairly quickly).
If blending, whizz until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.
Chia Seed Pudding with Maple Syrup and Strawberries
1 cup coconut or almond milk
1 cup Greek yogurt
3 tbsp pure maple syrup
1 tsp vanilla extract
1/8 tsp salt
1/4 cup chia seeds
strawberries, hulled and chopped
1/4 cup slivered almonds, toasted
In a medium bowl, whisk together the milk, yogurt, 2 tablespoons of the maple syrup, vanilla extract,
and salt until just combined. Whisk in the chia seeds and stand for about 30 minutes. Stir to distribute the
seeds if they have settled. Cover and refrigerate overnight.
Before eating, coat the berries with 1 tablespoon of maple syrup in a bowl, then mix in the almonds. Serve the pudding in bowls or tumblers, topped with the berry mixture.
Blueberry and Lavender Chia Seed Pudding
1 1/2 cups coconut, almond or milk of choice
1 tbsp dried culinary-grade lavender
3-4 Medjool dates
1 cup blueberries
1 tsp vanilla extract
1/4 cup chia seeds
Heat the milk to a simmer over medium heat. Remove from the heat and add the lavender, then cover and allow to steep for 10 minutes. Pour the milk through a fine mesh sieve into a bowl and refrigerate until cooled to room temperature. Whizz the lavender milk, the dates, blueberries and vanilla extract in a food processor or blender until smooth and creamy. Add the chia seeds and pulse a few times to mix well. Pour the mixture into a bowl or ramekins, cover tightly and refrigerate for at least 4 hours. Enjoy topped with fresh berries, nuts, seeds, etc.