How to wing an A+ breakfast
Thanks everyone for your fab feedback on what you feed your kids for breakfast. Some of you love dishing it up and others less so, preferring to let the kids help themselves. I fall into the ‘dishing it up with love‘ category. There is something very satisfying (and a smidge-smug) about seeing them gobble up a nutritious bowl of something healthy. Here are some of your suggestions:
“My guys are addicted to Sarah Wilson’s IQS recipe of bacon and egg cupcakes! So easy and good filling breakfast. Bacon, egg, fetta cheese and chives.” – Sarah, Brisbane. (click on link to see Sarah make them on youtube).
“Avocado and tomatoes on gluten or wholemeal toast.” – Alana, Florida.
“As soon as May hits, we switch to porridge with stewed pears and a drizzle of honey. Easy, yummy, healthy and the kids love it!” – Natasha, Perth
For more divine inspiration, so good it will motivate you out of bed, I grilled the incredibly talented Anita Fredericks, a Holistic Health Coach over at Healthy Bursts.com. I love her breakfast solutions – they’re practical, delicious and deceivingly healthy. I am also including her Granola recipe. It’s amazing and we, including my non-breakfast loving child, inhaled it this morning. The kids were even nibbling it snack-style sans milk! Brilliant. Thanks Anita. x
HOW TO FAKE A GWYNETH PALTROW MORNING by Anita Fredericks
“A toasted bagel, a pile of pancakes, a stack of toast; not to mention the muffins, scones, and generous pours of cheap cereal that tempt us all – morning-time food can often veer toward empty-carb, gluten-filled butter city. But even without wheat, dairy, or sugar we’ve managed to keep nostalgia and comfort in mind…” Gwyneth Paltrow in “It’s All Good”
It’s true: breakfast choices can be difficult when there are so many easy-pour boxes sold under the guise of morning food. However, “breaking the fast” is an important time for detoxifying (from all the cleansing effort your body has been busy with throughout the night) as well as re-fueling for your day ahead. So our food choices will make a big impact on the way the day unfolds.
After a glass of water, the morning re-fuel aims to provide a sturdy flow of energy without having a significant blood-sugar impact. In our household, we’re embracing proteins and good-quality fats as the basis for breakfast. It’s all about eggs, coconut, a few grains, nuts, vegetables, whole fruits and bacon! And Gwyneth agrees.
There are other breakfast options that may be perceived to be more convenient or time-saving however, I feel that often these options are counter-productive. They are sugar-laced and hollow (meaning that the calories from these food-like substances do not provide nutritional value). This means avoiding sugar and processed foods like boxed cereals, commercial breads and bottled juices.
Real food is the foundation for proper nutrition. I’m a strong advocate for getting back in to the kitchen – there’s no avoiding it. And I’m a big fan of cooking for deliciousness but I like to keep life in the kitchen fun and very simple.
Ideas to upgrade your breakfasts:
- Get to know your farmer! Buy delicious nitrate-free bacon and ham as well as gluten free sausages and preferably organic eggs (or free range if organic is unavailable). Make sure these staples are always available in your fridge.
- Add greens: spinach or parsley to your eggs; kale to a smoothie.
- Embrace alternatives to dairy: coconut yoghurt, almond milk, there are many options these days. If you are eating dairy, always choose full-fat and preferably organic. Make sure your yoghurts have no added sugar (there should be no more than approximately 4.7g per 100g).
- Choose quality, gluten-free breads – avoid too much potato and tapioca starches.
- Enjoy a little, not a lot of whole fruit (not juiced or dried).
- Upgrade your sweeteners – embrace maple syrup or rice malt syrup or dates!
Tips for enjoying a delicious morning:
- Lead by example
- Keep flavours simple
- Get the kids involved: my 6 year old daughter loves to make a smoothie – she knows the basic ingredients in combination that will taste great; the same daughter sets the table while we are encouraging her younger brother to be responsible for filling a glass of water for everyone; she loves to show off her fruit salad concoctions and also likes to toast bread and on a really clever day she will also spread avocado on her toast!
- Be organised: make a chia breakfast pudding before you go to bed; make a granola on the weekend and store in an air-tight jar; roast a chicken breast at night to make chicken pancakes for breakfast.
Five speedy, health-positive breakfast ideas:
- Eggs – omelette, scrambled, fried, poached, boiled… served with bacon & basil pesto.
- Porridge – oats or quinoa flakes, cooked with almond milk or coconut milk and cinnamon.
- Chia seed pudding – Combine ½ cup white chia seeds, 1 ½ cups almond milk, ½ cup frozen berries, 1 – 2 tablespoon maple syrup and a pinch of salt. Refrigerate for 15 minutes or over night (although you should add a little more liquid if leaving over night).
- Chicken pancakes – Take one baked or roasted chicken breast and blend it with 3 eggs. (Check the texture and add a little almond milk, if required). Add your favourite herbs and a pinch of salt and cook as you would a pancake.
- Granola – This recipe (below) is inspired by Gwyneth’s Quinoa Granola with Maple Syrup. It’s a winner!
- 3 cups coconut flakes
- 2 cups quinoa flakes
- ½ cup activated pepita seeds
- ½ cup activated almonds, chopped
- 2 tablespoons chia seeds
- 2 – 3 tablespoons of maple syrup
- 80g coconut oil, melted (simply place the whole jar of solid coconut oil in a bowl of hot water)
- Preheat the oven to 120°C and line a baking tray with baking paper.
- Combine the coconut flakes, quinoa flakes, pepita seeds, almonds and chia seeds.
- Combine the maple syrup and coconut oil. Mix the wet ingredients with the dry ingredients – work quickly as the coconut oil starts to re-set. Spread the mixture evenly over the tray.
- Bake for 25 minutes until golden, turning halfway through the cooking time.
- Remove from the oven and allow to cool. Store in an air-tight glass jar in the pantry. Serve with berries or a little fruit as well as coconut yoghurt or almond milk.