Breakfast is often labelled as the most important meal of the day, and rightly so. After a good night sleep our body is low on blood sugar and both muscles and the brain need to be fueled in preparation for the day ahead. Breakfast is also the time to boost our metabolism and increase energy expenditure, playing an important role in weight management.
I believe that psychologically we start as we mean to go on. If we eat unhealthily in the morning we are perhaps more likely to continue this pattern of behavior through lunch and dinner. Alternatively, when we eat with purpose, we are inclined to remain focused and determined to keep it that way. It is easy to slip up at breakfast and say you’ll start again tomorrow… I think we have all been there! Ultimately, breakfast is as an opportunity to give your body and mind the best start to the day while building momentum to your health regime.
Most of us know how important breakfast is for our energy levels, digestive system and waistline, yet refined cereals and baked goods are still the popular choice. Unfortunately, poor quality grains leave us at risk of riding the blood sugar rollercoaster. Have you noticed after a bagel or muffin you feel energized, followed by a sudden crash and in need of a snack? If you skip breakfast completely, are you starving, mentally depleted and as a result eat compulsively? Think sugar. After all, it is what your body is craving. Disruption to your blood sugar occurs when you eat refined grains that have been stripped of their fiber. This can lead to weight gain and type 2 diabetes. The peaks make you less responsive to insulin and the troughs leave you tired and hungry.
Breakfast cereals are a great option for a busy morning. Not only convenient, they can be an excellent source of fiber, protein and essential vitamins and minerals. But you must select wisely or you are at risk of consuming processed cereals loaded with sugar – also referred to as ’empty calories.’ Food without nutrients will impair your health and play havoc with your blood sugar. You really want to be aiming for no more than one teaspoon (4 grams) of sugar per serving. I recommend using whole grain oats as your cereal of choice…
What is a whole grain? A grain is only considered ‘whole’ when it contains all three original parts – the bran, germ and endosperm. The bran is the outer layer and consists of B Vitamins, fiber and antioxidants. The germ is the embryo and where the minerals, protein, healthy fats and additional B Vitamins are stored. Surrounding the embryo is the endosperm, which makes up over 80% of the grain and contains starchy carbohydrates, protein and small amounts of vitamins and minerals. During the milling process, refined grains have their bran and germ removed, leaving only the endosperm behind. In order to benefit from the nutrient dense kernel you have to choose whole grain.
Oats contain a type of soluble fiber called beta-glucan, helping lower LDL cholesterol, regulate blood sugar and increase growth of healthy gut bacteria. They are also low in sugar; just 1 gram per 1/2 cup serving! Consuming less sugar is important for sustaining a constant flow of energy, weight management and preventing diabetes. And it doesn’t stop there… oats provide an abundance of essential minerals, including phosphorus, manganese, copper, iron and magnesium. These minerals assist with bone health, metabolism of glucose into energy and our response to stress. Important B Vitamins include B1 (thiamin), B3 (niacin) and B5 (pantothenic acid), which all function as enzymes for digestion of carbohydrates, proteins and fats. Combine oats with heart healthy and protein packed nuts and you have the perfect breakfast!
I was buying wheat free organic granola from Whole Foods – it’s a bulk item – made with raw nuts, seeds and a little honey, containing only 4 grams of sugar per 1/2 cup. It tastes pretty amazing, too. But, then during one of the many trips to my home from home in beautiful Saratoga Springs visiting my American bestie Lorraine Klembczyk, I was inspired to make my own. She made me a bowl of her homemade granola and I was hooked. I adapted the recipe to my preferences and nutritional needs, but I give her credit for this one! Thank you lovely Lorraine. It has gone down a treat in my house 🙂
Nutty whole grain granola
Ingredients:
2 cups raw whole grain rolled oats
2 tbs coconut oil
2 tbs maple syrup
1 tsp vanilla extract
2 tsp cinnamon
1/4 cup chopped pecans
1/4 cup chopped walnuts
Tip: Oats are technically gluten free, but they are often contaminated by gluten containing grains during harvesting and processing. I recommend ‘Bobs Red Mill’ oats, which are gluten free and, of course, whole grain!
Method:
- Preheat oven to 300F.
- Combine the oats, nuts, coconut oil, vanilla, cinnamon and maple syrup in a large bowl. Using your hands (and yes… it can get very messy!) mix the ingredients so the oats and nuts are evenly coated in sweet and spicy gooeyness.
- Spread the mixture in a thin layer on a large non stick tray and bake for 30 minutes.
- Cool before serving or storing.
Tip: I like to add a few teaspoons of raw pumpkin, sunflower and flax seeds to my bowl for additional omega 3 and magnesium. You can add a 1/4 cup to the granola recipe, but I prefer my seeds untoasted. In addition to the extra health benefits, they also provide great texture and flavor.
Maple syrup contains a whopping 14 grams of sugar per tablespoon, but don’t panic! Based on a 1/3 cup serving of granola, the sugar content is less than 4 grams. Since maple syrup is natural and unrefined, it creates less of a spike to blood sugar and is a better alternative for our digestive system compared with refined sugar and artificial sweeteners. It also boosts the immune system and contains powerful antioxidants that fight inflammatory diseases. The color of maple syrup varies from pale golden to dark brown – the darker the color the stronger its flavor. Their nutritional make-up is the same. I use grade A dark amber, but for a more intense flavor you might want to try grade B.
Tip: I recommend pouring unsweetened almond or coconut milk over your granola. My favorite is the unsweetened vanilla almond milk by Almond Breeze. They also do a blend of almond and coconut, which is delicious. Dairy free, no lactose and fortified with calcium – plant milk is the way to go!Â
For an antioxidant powerhouse of a bowl, top with cacao nibs and fresh raspberries.
Low sugar super seed granola
Ingredients:
Mix and bake for 30 mins on 300F;
3 cups gluten free rolled oats
2 tbs coconut oil
2 tbs maple syrup
2 tsp vanilla extract
Stir in raw;
2 tbsp chia seeds
2 tbsp hemp seeds
2 tbsp flax seeds
1/2 cup flaked almonds
1/2 cup chopped pecans
1/2 cup chopped walnuts
Dairy free?Â
The options and creativity are endless! Once you make granola at home, I promise you’ll never stop!
enjoy!
