Breakfast provides the body and brain with the fuel it needs to function. Starting the day without breakfast can be like trying to start a car without petrol! By skipping breakfast you miss out on a chance to fuel up on vital vitamins and minerals that are needed to function properly throughout the rest of the day such as calcium, iron, B vitamins, protein and fibre.
The quality of your breakfast is also very important, starting the day with a sugary cereal and milky coffee provides little nutritional benefit. This type of breakfast raises the blood sugar then sends it crashing back down mid-morning, which can lead to further unhealthy snacking. The up and down blood sugar roller-coaster affects many of us, especially when sugar and coffee is used as a crutch to get through the day. There are many problems with this pattern; many suffer including a nutrient deficient diet, mood swings, low energy, weight gain and poor concentration.
Try to balance your breakfast with a good source of carbohydrate (whole-grains, nuts, seeds, fruits, vegetables for example), a good source of protein either animal (meat, fish, yoghurt, cheese) or plant (nuts, seeds, quinoa, tofu) and a good source of fat (nuts, seeds, oily fish, good quality oils, avocado). By eating a balanced meal you will maintain your blood sugar levels, have increased satiety and feel fuller for longer.
Delicious breakfast suggestions include; scrambled eggs with spinach and tomato salad, smoked salmon on wholegrain toast with avocado, chia pudding with mixed berries and almonds, a protein rich breakfast smoothie or try out these delicious delicious protein pancakes – which provide the perfectly balanced healthy breakfast that does not compromise on taste!
Banana Protein Pancakes
• 2 eggs
• 2 ripe bananas
• 1/4 tsp baking soda
• 1/2 tsp vanilla powder
• 1/4 cup (20g) oats
• 1 heaped tbs peanut butter
• 1 scoop vanilla protein powder
• pinch of himalayan salt
• 1 tbs coconut oil
Fresh raspberries and blueberries to garnish
Add all the ingredients to a bowl apart from the coconut oil.
Use a stick blender to combine everything until and thick creamy batter forms
Heat a large non-stick heavy pan on a high heat and add 1 tsp of coconut oil to grease the pan.
When the oil has melted use a tablespoon to add the batter carefully onto the hot pan to form the pancake shapes – depending on the size of your pan you might be able to fit 3 or 4 pancakes in one pan.
Cook for a few minutes, you may see the pancakes start.
To bubble, with a spatular carefully flip them over and cook for a further few minutes on the other side until cooked – remove from the heat and set aside.
Repeat process until all the pancake mixture has been used and you have a pile of gorgeously delicious pancakes.Serve with berries and maple syrup if needed.
Add in some maca for energising pancakes. When choosing peanut butter look for a natural brand with no added nasties, you may notice a layer of oil resting on the top which is a natural oil.
Nutritional Nuggets of Goodness:
Eggs – A high quality source of protein and omega 3 fatty acids. For maximum benefit opt for organic eggs.
Bananas – Act as a pre-biotic, producing digestive enzymes to assist in absorption of nutrients and aid in digestion.
Coconut Oil – The medium chain triglycerides (MCTs) increase energy expenditure and help to burn fat quicker.
Oats – A low calorie, blood stabilising food which is full of fibre and keeps you fuller for longer.
Peanut Butter – A protein rich food that keeps you fuller for longer. 2 tablespoons of peanut butter contains about 7 grams of protein.