Healthy Breakfasts for your family

Breakfast is an important meal, don’t skip it. If you miss breakfast you’re more likely to overeat later in the day. Cereals are all very processed, even the ‘healthy ones’ and most are laden with added sugar. When you start the day with lots of sugar, a sugar peak will be followed by a sugar crash which can impact on your metabolism, mood and can cause weight gain. Remember a glass of fruit juice, and sweetened cereal can crash your blood sugar, leaving you tired shortly afterwards, reaching for more food to boost you back up.

Think ‘whole foods’ and challenge yourself to get some vegetables into breakfast if you can.

Here are some ideas for you to try.

  • Porridge is a really easy way to start the day. It’s cheap, filling and nutritious. Add some seeds on top for extra protein.
  • If you don’t fancy hot porridge, try some almond milk on top of a bowl of oats, cinnamon and sunflower seeds with a small handful of raisins on top. You can even make this the night before and leave in the fridge to save time.
  • Scrambled or poached egg on wholemeal toast. Add spinach, fried tomatoes or mushrooms.
  • Smoothie – try a mixture of vegetables and fruit, you can also add a handful of oats or natural yogurt. What about using almond, or soya milk and adding:

Banana, avocado, cocoa powder

Spinach, pear, berries (frozen ones are good)

Spinach, mint, cucumber and orange

 

Recipe – Banana pancakes

Let us know if you try this, our family loves it. Cinnamon helps to balance blood sugar levels, and turmeric is a great anti-bacterial, anti-fungal, eggs are a great source of protein, whilst bananas gives a natural sweetness.

No grain Banana Pancakes (makes 4 medium sized)             Dairy Free, Gluten Free, Veggie
Ingredients Method
·         5 free range eggs·         2 ripe bananas (green ones won’t work)·         1 tsp cinnamon

·         1 tsp turmeric

·         Coconut oil for frying

 

Optional

 

You can grind up flaxseeds in a coffee bean grinder and add two tablespoons of that, or if you have coconut flour you can also add one tablespoon.

 

1.       Mash up bananas with a fork

2.       Mix in spices, (flaxseeds or coconut flour if using) and then eggs one at a time.

3.       Heat small amount of coconut oil in frying pan until it melts (do not let it smoke, this is too hot).

4.       Ladle out spoonful of mixture into pan, not too big or it won’t flip over.

5.       Cook for a few minutes on medium heat until you can get a spatula underneath to turn pancake over.

6.       Fry for a few more minutes on other side, then serve.

 

Adding blueberries or raspberries into the mixture before cooking is a very tasty way to get your antioxidants in first thing in the morning!

Anna Mapson