I love to eat, and I endeavour to eat slowly and mindfully (enjoying the taste and texture of the food), usually on the couch looking outside, quietly, with no tv or music. I love food and I am fussy; if it isn't good to eat I wont eat it.
The breakfast ideas below are tried and true.
I try to mix them up. I am not on a grain or gluten free diet, and I realise that fruit is fructose (a form of sugar), but I am only cane sugar and salt free at this stage. Even the small changes I have made have had a big impact on my well being.
My breakfast standards/pleasures ... every morning:
Brewed coffee (never
instant) with organic milk.
A large green tea
with mint and a squeeze of lemon juice that I sip on while I make breakfast and wait for the coffee to brew. (I sometimes shave some fresh ginger into the tea too).
I also have vitamin
supplements: 1x magnesium/calcium, 1x multivit, 2x fish oils, 1x ‘skin/hair/nails’ targeted mix.
Breakfasts:
(All of these meals can also be dinner/lunch/brunch whatever!)
- One lightly cooked egg with mushrooms and
spinach (I use grapeseed oil or ghee to cook with as they have a high heat tolerance) on
home made bread*. Slather with lime-infused olive oil and zatar** herb mix for
taste.
- Hot oat porridge (or cold as a muesli) with nuts and
seeds, cinnamon, frozen berries, chia, some shredded coconut, home made full fat Greek yoghurt*** and
honey.
- Baked pearl barley milk
porridge**** with apple and berries, yoghurt and honey/maple syrup.
- Home made, no sugar banana
bread or my own fruit bread with either home made cream cheese,***** tahini or peanut butter and honey or sugar free jam******
- Chopped fresh fruit and yoghurt
sprinkled with toasted nuts and seeds
- Almond meal and wholemeal
flour pancakes. Top with frozen berries
melted in warm maple syrup.
- Home made bread with
avocado, olive oil and zatar
* Home made bread: I use a bread maker. 4 cups bread flour, 1 1/2 tsp dry yeast, 410 ml liquid (usually whey or whey and water), 1 tblsp grape seed oil, 1 tblsp rice malt syrup.
You can add an extra 40ml of liquid and a couple of spoons of chia seeds too.
** Zatar: a dry herb mix of thyme, oregano, sumac and sesame seeds: sprinkle on everything
*** Greek yogurt: I use the New Zealand Eziyo 'make your own at home' full fat Greek base, and use some of the yogurt for making cream cheese and whey
**** Baked pearl barley porridge: I modified a version I sourced from the blog 'Scandi food'. Soak overnight 1 cup pearl barley in 3 cups of organic milk. Next day chop in two apples, a tsp of cinnamon and a big handful of frozen berries. Mix and put in the oven with a lid or aluminum foil on top for 1 1/2 hours on 160-180C until all milk is soaked in. Yum hot or cold with yogurt and maple syrup. (Pearl barley is an acquired taste. I love it!)
***** Home made cream cheese: Simple, simple, simple. Use a muslin cloth, put in as much yogurt as you want (I put in half a litre at a time) twist the top of the cloth and put it in a sieve over a bowl with a weight like a saucer on top. Leave for 2-3 hours (the longer you leave it the firmer it gets). The liquid that drains out is the whey and I use it for cooking. Whey freezes well.
****** In Australia Dick Smith makes a lovely sugar free marmalade; the strawberry and the apricot jams are nice too (forget the fig!), but the jars are dumb! You can’t get everything out and they are too long for a normal tea spoon!
I will get the recipes for the fruit bread, pancakes and banana bread to you next time.
Enjoy your breakfasts. :)
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