I HAVE A GRUDGE AGAINST CURRENT BREAKFAST CHOICES.
Cereals, pastries, grains or smoothies are what we consider our Monday to Friday staples. These options are all high carbohydrate, sometimes high fat, and contain low to no protein. It is a recipe for poor blood sugar control, weight gain and missing an opportunity to aid recovery and stimulate muscle protein synthesis.
There is some great research into the optimal make-up of breakfast and it seems to be counter to what we are currently doing. A high carbohydrate, low protein option is not the way to go. The carbohydrate influence on biochemistry may impact not only hunger cues, keeping us snacking unnecessarily, but also our sensitivity to carbohydrates later in the day. This is likely to compound the issues of wobbly blood sugar levels and negatively contribute to goals of fat metabolism. In comparison a fat and protein containing meal may help control blood sugar and hunger better while improving the glycemic response to carbohydrates later in the day too. This is emerging evidence of supporting a periodized approach to nutrition, this time on a micro-scale.
Before I get too caught up in that I am going to be putting together a few high protein, moderate to high fat and high fiber breakfast recipes to help you make a change. The biggest challenge with breakfast will always be time and conceptions, trying to get a vegetable or a quick cooking session in the morning is often dismissed without trying. Because of this I will start easy, and with winter in mind this porridge should hit the spot. It takes 10 minutes to make and will keep you pretty damn full all morning!
COCONUT AND WALNUT PORRIDGE
WHAT YOU NEED:
- 2 tbsp coconut flour (make your own like this)
- 2 tbsp dried coconut (desiccated), unsweetened
- 1 cup low fat milk
- 1/2 tsp vanilla essence
- 1 whole egg or 2 egg whites, whisked
- handful walnuts or other topping (see below)
- 1/2 tsp honey
Choosing the egg white version will keep the fat down a little and up the protein too. To lower the carbs we can substitute the milk for water and add a scoop of powdered protein depending on your daily needs, nutritional goals and training status.
Bring the milk, coconut flour and dried coconut to the boil. Lower the heat, cover and cook for 3 minutes. While this is cooking crack your egg in a cup and lightly whisk, add the vanilla essence. Remove your coconut mixture from the heat and pour in your egg while whisking. Return to the heat and cook for 3 minutes constantly stirring until the porridge thickens. Your are just about done.
Top with your walnuts, honey and a few blueberries if you want a little more sweetness and a phytonutrient kick. You can choose another nut or seed as you prefer, I went with the walnuts for some extra vitamin E.
This recipe serves one.
Add 1/2 teaspoon cocoa powder and 1/2 teaspoon cinnamon for this delicious variation…