In my last post, I discussed the seedy underworld of the breakfast cereal companies and the processing methods they use to put out their sugar laden, nutrient deficient products. After reading that, you may be wondering what is a good option for breakfast.
In my opinion, nutrition is about nutrients. Sounds obvious right. But really, it should be about how many nutrients you can get for the amount you eat, and more importantly, how big a range of nutrients you can get.
This recipe certainly fits that bill. It has good combination of carbohydrates, protein and fats, along with many micro nutrients and phyto nutrients (more on those in later posts).
Chris’s Green Smoothie
- Blender filled with roughly 300-400ml of water
- 1 Small to medium or half a large Avocado
- 1 Piece of fruit such as Kiwi, slice of Melon etc (not Banana) Banana is quite a high glycemic fruit and I tend to only have it directly after a run as a recovery drink.
- Handful of leafy greens such as Kale, Tuscan Cabbage, Spinach, Silverbeet etc. Favour the darker greens over the more pale ones like lettuces which are far lower in nutrients.
- Ginger, a few slices to taste
- 1-3 tablespoons of Coconut oil (like Melrose Extra Virgin Coconut Oil) make sure it is the unrefined one! Chemist Warehouse normally sells it if you live in Australia
- 2-4 Free range eggs, organic if possible and as fresh as possible
- Optional extras – Berries, Chia seeds, fresh beetroot, pure cacao, garlic (very small amount), use your imagination!
Add the avocado, fruit, leafy greens, ginger and coconut oil (plus any extras, but not chia seeds) to blender with water and blend until smooth. Add water if consistency is too thick for your liking.
Break eggs one by one into a glass and check individually. Eggs should not have any cracks before breaking. To check properly, sit egg in warm water and any crack will bubble. If it’s cracked, throw it out.
Egg white should be thick, not watery and yolk should be strong and hard to break. If yolk or white is runny, don’t use it.
Egg should have no smell to it. If all is OK, add to blender and check second egg in the same manner.
Blend eggs in for a few seconds.
If using chia seeds, you can soak them in a glass of water for a few minutes first. This allows the seed to sprout and release more nutrients.
Quantities will vary depending on your appetite. I have a fairly good appetitie and can stomach a lot of food, partly due to my training regime. Just keep in mind, you should not feel bloated after this, just satisfied. So adjust quantities to suit your appetite.
If this smoothie is not really your cup of tea, and you really like your breakfast cereal, there are other options available to you.
Porridge is actually a reasonable option, as long as it is prepared in the traditional way, which with a small amount of preparation, is quite easy.
Simply soak oats (steel cut are best,the rolled oats or quick oats are just as bad as the breakfast cereals) in enough water to cover them along with a table spoon of natural yoghurt in a sealed container overnight at room temperature. In the morning, simply top up the water, cook for a few minutes in a saucepan (avoid the microwave), add some butter, not margarine, and enjoy.
P.S. Some of you may be a bit confused. I am talking about healthy recipes but both contain plenty of fat. Stay tuned for next weeks post where I will explain how fat can be of benefit, not harm to us.