Without doubt the most frequently asked question is: How can one replace soggy, sloppy WHOLEGRAIN weet bix, with an alternative that constitutes a healthy breakfast, but also keeps one full for hours.
Here are some ideas:
Firstly; free range gluten free sausages. Yes, they are processed but they are acceptable once in a while, especially with a simple little salad consisting of; grated carrot, apple, walnuts and a dash of olive oil. On the side, is a small bowl of frozen berries. They are smart food and provide us with a large portion of nutrients.
Another different option that I make especially for my daughters is a smoothie-type breakfast combining coconut cream and berries . Lots of energy for running around all morning and this is proven to keep them full right up until lunch time. Teach your children from an early age that breakfast is important and that it does not have to be in a bowl or full of milk. It opens their eyes and minds and will be invaluable to them the rest of their lives.
Numerous parents bemoan the fact that their children are fussy eaters. The real issue is who taught them to be fussy? How does this happen? Answer: children learn from their parents and their peers, and if you allow them to leave the table without finishing their meal, you are losing the battle. Adults should not be blaming the fact that they do not eat vegetables on the fact that their children don’t like them and refuse to eat them! Particularly when the child in question is 2 years old. Needless to say it is recommended that one explains the rules of the household as decided by the responsible adult unless the children should be in charge? It is an increadible joy when your 4 year old requests the salad before dessert.
Let’s not forget our friend fish! Conventionally, perhaps fish is not the first thing on your mind on a Monday morning, but again, it is a high value type of food (maintaining satiety and SO GOOD for the brain and body). Salmon is an outstanding protein source, full of omega 3 fats (the ones you want/need more of), combine it with an omelet, tomatoes and some rocket, and it becomes not only really tasty, but gourmet.
In the Western World we have been brainwashed into believing that our breakfast has to be in a bowl, covered with some sort of a dairy product and MUST have some kind of cereal element to it, usually loaded with sugar and salt.
When travelling one sees first hand that other countries, often with less obesity, eat soups, meats and also fish for breakfast.
There are literally 50 different breakfast options available at the local super market and not one of them is recommended here. They are high in some sort of carbohydrate, salt and highly processed.
Next is the exciting breakfast muffin! The muffin is created from what you have on hand. For example: some left over meat and vegetables from last night; Rolled rib roast meat, sweet potato, green pepper, red onion, carrot, bacon, peas, whole eggs and egg whites. They do quite well in the freezer so cook up 10-20 over the weekend and this will save you some time. Serve them with some left over salad and maybe a quarter of an avocado on the side.
This is a quick and easy breakfast option, it does require some time preparing it over the weekend, but the nutritional value is significantly better than any cereal solution.
Using left overs for breakfast is a smart idea (unless you had pizza or pasta for dinner!) because it will often be a protein rich meal and this provides you with long term satiety. It is important and let’s face it, nice, to be full but not bloated for at least 4-5 hours. As opposed to steel cut oats, of which one needs a substantial amount to keep them going and can then have a hard time riding their bike to work as with a bloated stomach.
I am not always a huge fan of fruit for breakfast. It sounds like a good idea but an important element of a breakfast is the satiety element. The better you control your blood sugar the better you control your appetite. The is sugar is fruit, not a lot but enough to cause an insulin release. The muffin is made out of almond/walnut meal, apple, banana, coconut oil, cinnamon and coconut flakes. No sugar, no flour.
This leads me to another important factor. A lot of people skip breakfast and have a huge dinner, which does not make any sense. Most of us need the energy during the day, hence you would have a larger breakfast and lunch. The need for energy after 6-7pm is questionable considering that most of us relax all night before we sleep.
The last idea is a smoothie sort of thing. It is frozen banana with coconut cream, coconut flakes and some walnuts. It is not as filling as some of the others, but does all right. There is not much protein in there, but mainly fat, which scares most away. However, if you read through my site, you will discover that I am not scared of fat but more of anything that is white and sweet!
All of these ideas takes a few minutes to make. I know we are all in a hurry in the morning, we always want something that is quick and easy, but if we want the best for our health, we have to change our mindset. Quick and easy gives you what – a hunger at 9am! Go to bed 5 min earlier, prepare over the weekend, use left overs, get the kids to help out but do not accept quick and easy. It is an investment you make. The outcome is better health and try and put a $ figure on that!