Naturopath Tracey Loughran shares some breakfast recipes from her Taste Success natural weight loss and wellbeing programme that make a great start to the day.
Breakfast is often the most rushed meal of the day, but a little attention to what you are eating at this time can save you from those hard-to-ignore sugar cravings later on.
Processed cereals and some breads release their energy very quickly in your body, giving you a sugar high quickly followed by a low that your body needs to fix with more sugar or refined carbohydrate.
If you find yourself reaching for that scone or biscuit mid-morning, or chocolate mid-afternoon, changing your breakfast can make a big difference.
Superfood breakfast bar
This recipe makes enough bars for a week.
1 cup sunflower seeds
1 cup pumpkin seeds
½ cup goji berries
¼ cup cacao nibs
¼ cup black or white sesame seeds
½ cup shredded coconut
¼ cup coconut oil
⅓ cup tahini
½ cup coconut nectar or honey, pinch salt
METHOD
In a blender, process the coconut nectar, tahini and coconut oil until smooth. Set aside.
In a mixing bowl, combine the remaining dry ingredients. Add coconut nectar mixture and mix well. Take half the mixture and place it in a food processor. Mix until pieces are small. Transfer back to the mixing bowl and combine with the remaining ingredients.
Press into a pan at a depth of about 1-2cm. Place in the freezer for 30 minutes, then cut into pieces. Store in the fridge or freezer.
Tahini is a sesame seed paste that is rich in minerals; a good source of methionine (may help liver detoxification) and a great source of calcium and B vitamins.
Warm nutty breakfast 'cereal'
¼ cup red quinoa (thoroughly rinsed in a fine mesh sieve
1 Tbsp fine coconut
1 Tbsp flaxseed oil
¼ cup oat milk
¼ cup water
1 tsp maple syrup or honey
½ tsp natural vanilla extract
1 Tbsp blueberries
small sprinkle of walnut pieces
¼ cup unsweetened yoghurt (or coconut yoghurt)
METHOD
Cook the quinoa in the oat milk and water until tender. Add the other ingredients (yoghurt on top at the end) and eat while warm.
Quinoa is high in protein and calcium, so is a great choice if you choose to limit your dairy intake.
Coconut porridge
Serves 1
⅔ cup coconut milk or oat milk
¼ cup shredded coconut
1 tsp vanilla extract
2 Tbsp ground almonds
1 Tbsp ground flaxseed
1 tsp honey to taste
½ grated apple
METHOD
Heat the milk in a small pot and add the remaining ingredients. Cook on a medium heat until it reaches the desired thickness. Garnish with berries or other fruit.
Coconut contains lauric acid, which is considered a healthier saturated fat because it is a medium-chain triglyceride, meaning it is more easily absorbed by the body and has a host of other health benefits.
