breakfast

No Fuss Breakfast Topper

Gluten free. Nut free. Refined-sugar free.

My main advice to patients about choosing a healthy breakfast is to pick or create something low in sugar, high in fibre, with adequate protein and loaded with healthy fats.

The typical go to is eggs and veggies. But not everyone has the time for a cooked breakfast each day. Eggs can get boring after a while and some can’t eat them due to an allergy. Likewise with nuts, which also features regularly in my breakfast recommendations.

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So I have been inspired to create a recipe that is super convenient for busy folk, ticks all the macronutrient requirements and is suitable for those who have food allergies and intolerances. Say hello to my omega-packed, protein dense seed blend, which can be made in bulk and conveniently added to fruits in the morning for a kick-arse breakfast.

You could purchase a pre-made one from the health food store, or you could make your own and save a tonne of money. Plus, this way, you can be guaranteed you aren’t consuming sneaky added sugars, which is in almost ALL pre-made nut and seed breakfast blends.  

I recommend visiting your local bulk food store to purchase the appropriate quantities of each of the ingredients below. A batch should be made fresh every 2-4 weeks to minimise damage to the oil rich seeds and prevent eating stale puffs (yuck!)


Recipe

Makes 10-20 serves

Appropriate serving size is ¼ - ½ cup

For the batch above, I used raisins and puffed quinoa.

For the batch above, I used raisins and puffed quinoa.

Combine the following:                                                                      

¼ cup chia seeds

¼ cup hemp seeds (optional)

½ cup pumpkin seeds

½ cup sunflower seeds

½ cup linseeds

½ cup raisins or dried cranberries. Omit for a completely sugar free option.

1 cup buckwheat kernals

1 cup puffed quinoa, millet or amaranth

 

Store in an airtight container in a cool place.


By Naturopath Lucy Mason 

Breakfast Hacks – Your keys to creating a balanced breakfast in 5 minutes

This month we are talking about how to create a healthy habit that has longevity. Therefore this month’s recipe is not so much a recipe but more of a breakfast ‘hack’…

How many of us run out the house in the morning without having a proper meal? Or perhaps we’re just not feeling hungry, in a rush and instead have a coffee and reach for something sugary by mid-morning? Starting up your day with a good breakfast habit is one of the fundamental ways to optimising your health, and will set you up for the day – balancing blood sugar (avoiding fatigue slumps, sugar cravings and brain fog), and also provides us with the energy and nutrients to make the most out of your day.

The key is to a balanced breakfast is including all the macronutrients – protein, healthy fats, and carbohydrates; plus micronutrients in the form of phytochemicals vitamins and minerals found in fresh food.

Here’s how to get it done in 5 minutes per day*

*…Ok, ok caveat here – It takes 20 minutes of prep a week to achieve a 5 minute daily assemble – but totally worth it!

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STEP 1
PREP your meals. Essentially this means pre-cooking the necessities:
Allocate 20 minutes a week to cook up your greens/proteins and grains; then every morning all you need is 5 minutes to assemble – and voila! If you are not hungry take to work in a Tupperware and instead have the juice of half a lemon in 1 cup warm water – this will get those digestive juices flowing!

STEP 2
Assemble: Choose one or more from each food category:

1. CHOOSE YOUR PROTEIN:

  • Once a week, boil or scramble 5 eggs, or
  • Whole smoked trout (about $12) and slide the fatty fish flesh off the bone, or
  • (V) Make your own baked beans – cannellini beans cooked in tomato sauce

Place in a container in the fridge.

2. CHOOSE YOUR GRAIN (We recommend gluten-free such as):

  • Cook up a pot of quinoa or
  • Rice or
  • Gluten free bread

Place in a container in the fridge.

3. DON’T FORGET THE GREENS

One a week cook up a couple of bunches of your favourite greens – like rainbow chard, silverbeet, broccoli, brussel sprouts, spinach (try to use organic greens as they are heavily sprayed with pesticides).

  • Cut them up, add to a large pan with a 1/4 cup water (By adding just enough water so they don’t burn water the greens kindof steam/fry, locking in nutrients).
  • Add garlic, onion, lemon juice, salt and pepper if desired.
  • Cook until soft.
  • Add 1 tsp. grass fed butter (add after you have taken off the heat)

4. DRIZZLE ON THOSE GOOD FATS

Slather on your favourite healthy fat:

  • Avocado oil
  • Cashew cheese
  • Hemp oil
  • Grass-fed butter
  • Chia oil

Every morning – assemble some of the above before you run out the door and pat yourself on the back for being organised as you enjoy a hearty breakfast in 5 minutes. Research says is takes 21 days to cement a new habit – go on try it! Your body and your microbiome will love you for it.

By Karen Saunders

Coconut and Buckwheat Toasted Muesli

Gluten free. Oat free. High protein. High healthy fats.

Your body will love you for starting your day with this well balanced breakfast. Many typical breakfasts are high in carbohydrate and sugar - a nightmare for your pancreas and adrenals. Nuts, buckwheat and coconut form the core of this recipe, providing the right macronutrients (protein and healthy fat) that prevent your blood sugar levels from spiking, keeping your hormones (insulin and cortisol) happy. It is my go to on the days where I don’t feel like eggs and avocado or I need a breakfast with minimal preparation - it’s quick, filling and tasty.  

Shop bought muesli is often loaded up with oats (not so great for those of us avoiding gluten) and can contain high amounts of sugar. It only takes 30 minutes to put together a homemade toasted muesli that lasts a couple of weeks, and you can personalise it to your taste and needs!

I love to serve it with fresh berries and a blob of natural pot set yoghurt or a drizzle of almond milk. It’s also great to nibble on by itself as a snack throughout the day.

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Ingredients

  • 1 cup whole buckwheat kernels/groats
  • 2 cups roughly chopped nuts and seeds of your choice
  • (I like almonds, cashews, brazil nuts, pepitas and sunflower seeds)
  • 1.5 cups coconut flakes
  • 1.5 cups puffed millet (I have also used puffed rice or amaranth in the past with success)
  • 3 Tbsp chia seeds
  • 1 tsp cinnamon
  • 3-4 Tbsp coconut oil
  • 2 Tbsp rice malt syrup

  Method

  1. Combine all dry ingredients in a large mixing bowl.
  2. Melt the coconut oil in a small pan and add rice malt syrup. Stir until combined then remove from the heat.
  3. Mix the oil mixture through the dry mixture until everything is coated.
  4. Spread the mixture out on lined baking trays, so that it is no thicker than 1cm.
  5. Bake in the oven on 120 degrees C for 20 minutes, turning once, or until the mixture is lightly golden in colour.
  6. Wait until the mixture is completely cool before packing it away for storage in the pantry.

Created by Lucy Mason, Naturopath