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Bonus breakfast recipe!

21/12/2016

Breakfast is a great way to start the day, most of us enjoy breakfast but what’s the best breakfast?  Its one of the most coIMG_3234mmon questions I get asked, so here is a super healthy energy boosting gut supporting breakfast, and it tastes great too.

This is a small bowl, I encourage everyone to use smaller bowls and plates, unless they are manual workers, we really don’t need to eat as much as we do.  This breakfast is a slow releasing energy meal with a good amount of fibre.

What’s in the bowl?

Apple sauce, home made with organic braeburn apples, no added sugar – about 1 tablespoon

1 fresh ripe fig (or a dried fig)

Quinoa, buckwheat and chia porridge cooked with almond milk – serving size 50g

Dark brown muscovado sugar (less than a teaspoon)

What are the benefits and nutritional advantages of eating this for breakfast?  In a nutshell, supports energy production, helps keep blood sugar levels stable and provides your body with an array of vitamins, minerals and fibre! It tastes great too.

The apple sauce/puree can be batch cooked and I keep mine in the fridge, or I freeze it.  I don’t peel the apples, I cook them with the skins on and then puree them, saves time and adds fibre.  Cooked apples contain glutamine, which can help support the gut lining.  I use apple sauce for gut healing, especially for newly diagnosed celiac patients and those with auto-immune conditions.  Core the apples and add to a saucepan with a little water and cook for 10mins, then whizz them up in a blender.   Apples are slow releasing energy foods and help keep blood sugar levels stable due to their low sugar and high fibre content.

Figs are amazingly delicious, we are lucky enough to get them in UK even when they are not in season in Europe, but I look forward to fig season in July and August when we can make lots of amazing desserts with them.  Figs  are rich in minerals including potassium, calcium, magnesium, iron and copper and are a good source of antioxidant betacarotene and vitamins E and K.

Quinoa is a high protein seed, provides magnesium, potassium, folate, iron and copper.  Vitamins B1, B2 and B6, less of B3 and vitamin E.  Pretty amazing for such a small seed.  High nutrient density helps support the body to create energy and support hormonal and cognitive health.

Buckwheat is a good source of fibre, manganese, zinc, iron and copper.  Buckwheat provides various plant compounds and is richer in antioxidants than many common cereal grains. The plant compounds found in buckwheat include rutin, quercetin, vitexin and D-chiro-inositol.  Buckwheat is gluten free and is an excellent alternative to wheat, which it is not related too.  Buckwheat is a member of the rhubarb family and is a seed rather than a grain, like quinoa.

Muscovado sugar, with some minerals present provides magnesium, potassium, phosphorus and iron.  Unlike refined sugar which provides no nutrition only sucrose/glucose, which provides no helpful nutrition to the body, just a massive sugar hit.  This small amount provides a great dense sweetness with the added benefit of the minerals.

Why not swap this breakfast for your usual cereal or porridge to increase your nutrition?

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