The right start

Mid-life is testing me. The ridiculous amount of time I spend researching what every new ache and pain may mean, has enlightened me about the physical and metabolic changes taking place in my ageing body, and reiterated how important diet is to wellness. I have never been much of a breakfast eater but believe in food for medicinal purposes as much as pleasure, so I am overriding my sluggish morning appetite and making breakfasts that dose me up on vitamins, minerals and macronutrients using wholefoods rather than supplements.

With the understanding that it is a privilege to reach old age, I won’t go on about ... my hips, my elbow, my bad mood, my thinning nails, my grumpy partner! Reluctantly acknowledging that I have become one of those people who invariably ends up talking about such things when with friends, I will share a little of what now appears in my breakfast bowl. There are no unpleasant tastes, textures or surprises to any of this. It’s simply a matter of incorporating more of the ‘‘right stuff’’ into breakfast staples that were already enjoyed.

I now realise that as the chief cook in my household, by not eating breakfast, I have been denying those (of all ages) who do, the health benefits of these more nutritious breakfasts. From the cook’s perspective these recipes involve more time, but for me that’s part of the love of food and much of it can be made in advance.

I must also acknowledge that I am no expert, relying on an ‘‘all things in moderation’’ diet and listening to what my body tells me, but it’s not straight forward. My tummy doesn’t like oats, beans, peas and pulses, but they come with significant health benefits and are affordable, so I persevere — the gut adjusts over time apparently.

The advantages of protein-rich mornings are well-documented and my constitution is grateful that I can up my protein intake through the addition of yoghurt, nuts and oats to my fruit for breakfast, rather than meat. I have changed my opinion of collagen protein shakes (having rejected them as an unnecessary supplement) but will leave that for further investigation.

Dr Sharad Paul, a skin cancer specialist and ‘‘wellness’’ expert, who has written books on how lifestyle, diet and genetics are keys to living happier and healthier, recently told me to eat blueberries. Fresh, frozen, however you find them .. . eat them! These nutritional powerhouses are rich in antioxidants and, when eaten regularly, boost brain health, protect the heart, aid blood sugar regulation, support gut health and reduce muscle damage after exercise. He also advised against eating them with bananas because they degrade berries’ flavanols. This I will also leave for further investigation.

Nuts and seeds have also been built into these breakfasts for their healthy fats, plant protein and dietary fibre. Quinoa provides all nine essential amino acids and is high in magnesium, as are pumpkin seeds. Flaxseeds are packed with omega-3 fatty acids and hemp seeds (yes, they are new to me too), having more plant-based protein than an egg, is just the tip of this nutritious iceberg.

Yoghurt (choose a probiotic tub) is something my tummy does like. Bone-building calcium and muscle-repairing protein also ticking some boxes. I add it to meals wherever I can and have very much adopted a, ‘‘it’s what you add in, not necessarily what you take out’’, attitude to ageing well.

Porridge of oats and quinoa with apple, walnuts and honeyed blueberries

Serves 2

Ingredients

1 cup steel cut oats

½ cup quinoa

1 Tbsp apple cider vinegar

1½ cups milk, or water

Pinch of salt

1 apple, grated

1 tsp cinnamon

1 tsp honey

2 Tbsp toasted chopped walnuts

Honeyed blueberries

1 cup blueberries, fresh or frozen

¼ cup honey

Method

Soak oats and quinoa in vinegar and two cups of water overnight.

Drain and rinse the oats and quinoa. This mix can be stored in the fridge for a few days. It makes 4-6 servings, take what you need and adjust the other ingredients accordingly.

For two servings use half of the mixture, bringing it to the boil with milk and salt.

Stir in apple, cinnamon and honey, turn down the heat and simmer for 20 minutes, stirring regularly until mixture is thick. Add more milk for a wetter porridge.

Meanwhile bring the blueberries to the boil with honey, then remove from the heat.

Stir the walnuts through the porridge, spoon into bowls and top with the blueberries. Serve with milk or cream.

My house granola