Tuesday eats: what I’m eating for breakfast right now
Someone asked me the other day to do a post on what I eat. In general. So I’ll start with breakfast.
I get up. I drink about 1-2 litres of hot water with either a squeeze of lemon or a dash of apple cider vinegar. Then I exercise etc. Then I eat. I’m simply not hungry for about 1-2 hours after I rise. Then it’s ON!
I mix it up a bit (porridge with sheep’s milk yoghurt and activated nuts; poached eggs and spinach, a few slices of millet bread with turmeric and cashew butter-$2- from Suveran as I ride to my office) But I’ve been filming a lot lately and it’s summer and my stomach as been a bit crook… and the below kind of caters to all of it. It’s portable, cooling, and allows me to whack in a few gut supplements.
Every morning I make sure I get a good dose of protein and FAT! If I don’t, I go searching for sugary carbs by about 10am.
my good-for-your guts breakfast smoothie
You’ll need:
* A stab mixer (don’t bother with blenders – too much equipment that you have to wash)
* handful of frozen berries or 1/2 a frozen banana (I buy when on special, peel and store in a zip-lock bag, then break into chunks to blend).
* 1/2 cup-ish yoghurt or kefir (I make my own or buy Meredith sheep’s milk yoghurt…less lactose and a great consistency; but I ALWAYS use full-fat. Why? Read here).
* 1/2 cup-ish coconut water (fresh from the nut is best with the flesh tossed in, too, or I like the Beyond one or the one that comes in a 500ml Tetrapak. Coconut water and flesh is extremely nutritious and an amazing electrolyte).
* an egg. raw. yes.
* a teaspoon of chia seeds
* Plus whatever combination of the following: cinnamon, Miessence Berry Radical antioxidant powder, Vital Greens (I love this stuff….keeps you regular and spritely), Intestamine (a Bioceuticals product I take to help me with my thyroid-related gut stuff), slippery elm powder (if your gut is a bit dodgy) and any other drops or powders you might take.
Then you:
* put all ingredients in a tumbler and stab mix
* if I have to eat on the run, while driving 9475kms to location, I place the tumbler in the freezer for a few minutes to set it so it doesn’t spill in the car. Clever me!
Do you have a recipe you want to share? A morning breakfast trick to make things smoother?? I’ll do a post of the best ones that get sent in.
I’m just finishing my smoothie as I read this!
A cup of rice milk
soaked chia seeds
LSA
spoon of Spirulina (from the Suveran)
1/2 a frozen banana
1 raw egg
It all goes in my Vitamix (best kitchen appliance EVER)
It keeps me going for at least four hours!
N x
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January 19th, 2011 at 11:07 am
Nicky or Sarah – what’s the deal with the raw egg? Is it just for protein or does the egg have some other magic nutritional powers? Im intrigued!! But vaguley worried about consistency…
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January 19th, 2011 at 3:58 pm
Eggs are a great source of protein and raw ore of their nutritional properties are left intact.
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My breakfast is below – from a PT who said “eat for breakfast what you normally have for dinner”.
- 3 eggs (organic) scrambled
- 2 tomatoes (sliced)
- 150g basmati rice (warm) – high GI
In short he says: some protein with every meal, carbs & fats each meal depending on meal time.
- b/fast: eat protein + some high GI carbs (as will burn slow all day).
- lunch: eat protein + some low GI carbs (eg; grilled lamb + steamed sweet potato or brocolli)
- dinner: eat protein + salad, ie; low/no carbs (eg; grilled salmon steak + salad with lashes of extra virgin olive oil – helps you sleep)
Snack twice during the day in between these meals (eg; apple & banana mid-morning, a few apples mid-arvo).
Works for me.
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Ha! 10am on the BUZZER I reached for a croissant. Couldn’t stop myself. Despite having had a really great bowl of gluten-free muesli with strawberries and low-fat soy milk.
I did a heavy workout last night and went for a run this morning.
Why oh why did I not read this before I inhaled that croissant!
I need to rethink breakfast.
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I find that mixing in lots of things is best:
1 cup macro muesli (you can buy it from woolworths and it has almonds, sunflower seeds, pumpkin seeds, sesame seeds and virtually no sugar.)
A handful of corn puffs (there’s nothing to them but they just taste good and make it a bit interesting)
A spinkle of LSA
A big spoon of natural yoghurt (sometimes I add a bit of milk)
1/2 apple (grated)
I just add whatever fruits are in season. Tastes great and keeps me full for ages.
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I have just started back my good old green smoothies.
They look horrid but taste great and are amazing for energy and overall wellness.
- Fruit combo (I find pineapple/orange/frozen berries/banana works well – whatever I have at home and whatever’s usually in season – mango’s are great too!)
- Water
- Flaxseed oil
- Ice
- Couple of handfuls of greens (my fave’s are silverbeet/spinach)
If I stick to these daily I feel fab but I must admit some days I feel like something more solid so I opt for a slice of GF toast with some avocado and 2 scrambled eggs on top.
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January 18th, 2011 at 2:40 pm
just saw your posted… mine is very similar! Will give pineapple a go… sounds yum!
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What is the “1-2 litres of hot water with either a squeeze of lemon or a dash of apple cider vinegar” for? What does that do for your body?
Thanks.
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January 19th, 2011 at 2:37 pm
lemon and apple cider vinegar are alkaline when they enter the body, a good way to start the day!
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January 19th, 2011 at 3:59 pm
Correct. the vinegar in partic gets the gall bladder fired up ready to break down food
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After living with the woman behind one of Sydney’s post popular juice cleanses I’ve become a smoothie obsessive. I have a smoothie each morning straight after my hot water and lemon in winter or fresh iced ginger tea with lemon and mint in summer. One of my faves is a green smoothie:
Banana
Berries
Kale
Spinach
Lime Juice
Linseeds
Splash of cloudy apple juice.
Or sometimes I go for a fruity version:
Mango
Banana
Coconut Oil and splash of Home-made Yoghurt (from Full fat, raw milk!) or Coconut milk
Linseeds
Ice
Heaps of Cinnamon
I still need some breakfast though – bircher muesli, whole-grain toast with avocado and lemon.
But I love the inclusion of adding supplements to smoothies – will get onto that too!
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ooooh breakfast you tricky little thing! I struggle with something fun and filling in the morning. I go through phases. The best was green veggies and tuna – but I overdosed on this and now the thought makes me gag. I get on a bandwagon of best ever breakfast In. My. Life… and one day I just have it that once too much and I can’t bring my self to eat it ever again. I start work at 700 am and eat at my desk….i’ve been trying chopped up colourfilled veggies with an egg, an egg white, natural yoghurt and some herby things I grab from my little herb garden. I pack them up and pray the eggs don’t crack in my gorgeous handbag as I walk to work – then cook it up when I get to the office. Let’s hope the joy doesnt wane.
Having said that… yesterday I ate Haighs chocolate for breakfast. Oh who am I kidding – all morning long. I still feel crapola from this….
I struggle most with packing adult “school lunches”….any thoughts on this? What can I take to work….packable. good food. little prep time needed?
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January 19th, 2011 at 4:00 pm
Salbra, you take things to a new level!
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January 24th, 2011 at 9:25 am
I’ve gone the smoothie option today Sarah – after a run in the rain. Liked it and two hours on and still liking it! Whoot…. x
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I make up a batch of what I call “Summer Porridge” the night before. I make the porridge with either oats or Spelt and rice milk. Once it’s cooled I add Sheep’s Milk yogurt, frozen berries and honey. In the morning I grab it out of the fridge and eat after my yoga session on my way to work.
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January 19th, 2011 at 10:38 am
We have summer porridge i my house too. (my niece named it that). I just soak oats for 1/2 an hour or so, in the morning, in milk or almond milk (I found a recipe for it the other day – yummy). Then top it with fruit, yoghurt and honey or rapadura sugar. Keeps me going all morning. I love it!
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Hi Sarah
Where do you find is the best place to buy coconut water? I’ve only seen the tiny tetra packs in cafes.
Thanks so much for the gut advice too. Keep it coming!
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January 19th, 2011 at 4:01 pm
supermarkets stock them now.
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January 19th, 2011 at 6:33 pm
I havent been able to find any in Perth actually! Tried several supermarkets but all useless. Any other sources we can try that anybody knows of?
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I used to hate breakfast and struggle to eat anything, but I seem to wake up starving every morning now. Lately, I’ve been naughty and have just been scarfing down a bowl of Special K in the morning, which fills me up but leaves me quite bloated.
I used to live across the road from an organic supermarket, and I loved the sprouted grain bread they sold. If you can find some in your local area, it’s wonderful. I used to eat it with a scrape of peanut butter or a poached egg. Breakfast of champions.
My mother introduced me to a smoothie made with kefir, raspberries, banana, water, and almonds when I was desperately ill with Crohn’s/stress a year ago. I think it kept me alive for several weeks single-handedly!
Cooked quinoa with a drizzle of maple syrup and cream is indulgent but full of protein and vitamins.
I need to toss the Special K and get back into this stuff!
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Thanks again for the precious tips Sarah! those are good things in life we should be always remembered! I’ve add the raw egg on my smoothie this morning and taste ok! ..how didn’t i think of that before? …
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Sorry if my grammar are a bit wonky! Lou from Brasil
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I’m a fan of fruit. Fruit Fruit Fruit for breakfast – it’s the best time of the day to load up on it and it works well for me however when it comes to breakfast – every little being is different in terms of what works well for their tummies – it’s a matter of trial and error.
My two best pic’s for on the run eating are smoothies just as you have mentioned and Bircher muesli. It must be homemade for me, that way I can put exactly in it what my heart desires – but I find Bircher can be made the night before and last 2 breakies easily.
I’m a fan of mixing oats, lemon juice, grated apple, strawberries, yoghurt, berries as well as nuts/seeds (I like almonds, chia, LSA – the sky is the limit here!). I also pack in a red superfood mix (similar to green, it just works better with Bircher), plus cinnamon or nutmeg. If I want banana I add that when I’m ready to eat. It’s mess free, easy to eat on the run, and just like a smoothie you can mix it up, add and subtract until your one happy little camper.
For a gluten free version you can use buckwheat instead of oats or quinoa flakes are also possible but more liquid is necessary.
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Thanks Sarah, I’ll try have to give your smoothie recipe a whirl this week. J x
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Hi all – further to my question about the raw egg… could anyone tell me how long these smoothies last? I would love them as a lunch option but not sure how long they survive in the fridge if made in the morning. Especially with raw egg. Any hints..?
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yay! a whole world of people out there who eat weird breakfasts like me!!!!!!
I’m busy jotting down some new ideas…my family think I’m a lunatic as I was brought up on stuff like a muffin or croissant for breakfast. Now I’m addicted to smoothies. My recipe is similar to the one Sarah posted first, but I guess the main difference is I add oats AND protein powder. Without a complex carb, it doesn’t keep me full long enough. (banana’s are carbs, but they are pretty high glycaemic index foods – which means your body can take the glucose out of them to use for energy really easily but it doesn’t last that long. That’s why cyclists have bananas sticking out their back pockets – quick easy energy)
1/2 cup plain unsweetened -no-crap-no-fruit-DEFINITELY-no-sweetener-yoghurt
1 banana (yip I freeze them too – peel them first or it’s a cold and slimy mission)
berries if I’ve got them (frozen or fresh) and what;s with the half banana everyone? go wild, eat the whole thing!
1/2 cup oats – use oat bran if oats are hard to digest – you need this for slow release energy
2 TBLSP protein powder – I use pure whey powder as the soya stuff got a bad rep and might be all GM and make you grow extra ears
raw egg
some water (to get consistency you like)
cinnamon (proven to slow down absorption of glucose into bloodstream and tastes yummy)
small handful of nuts/ pumpkin seeds – flax/linseed if you need them (must GRIND flax/ linseedfirst – use coffeegrinder! do in bulk and refrigerate.)
when you get bored of flavours….
add a big spoon of peanut butter
try different nuts eg pecans, walnuts, almonds
add different berries (blueberries can stick in the teeth – not good pre-meeting and classroom!)
add little cocoa or carob powder
Secret – keep all ingredients in containers in one place and make it really easy to throw it all together. Takes 5 minutes from start to finish, put in cycling bottle (I make a BIG smoothie, must be 500ml to 750ml to keep me full til lunch)
I drink it on drive to work, and the rest at my desk. Often I teach for 2 hours and then finish it off at say 11am, so I can last until lunch at 13h00. That eliminates having a separate mid-morning snack to prep.
It lasts a morning – after that starts separating and looks odd. I guess a few hours out the fridge isn’t a prob unless you’re in a really hot country! But you’ll figure it out…warm smoothies are gross!
NOTHING keeps me fuller longer…even eggs on wholegrain..which is a mission to cook and means I come home to dirty pans…and I’m still hungry 3 hrs later! my super smoothie keeps you full 5-6 hrs…just experiment with quantities. The protein is ESSENTIAL to me for staying full.
ENJOY
x
amanda
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January 25th, 2011 at 4:17 pm
This is a great one Amanda!
Will give it a go for sure – thanks!
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I am obsessed with my morning cooked oats for when it’s a bit chilly outside. Adding the egg takes it to a whole new level of yumminess, plus you get a good whack of protein. Keeps me full for ages.
1/3 cup rolled oats
1/2 tbsp chia seeds
1 cup water (you need lots for the chia to absorb)
half an overripe banana, chopped (a sweeter banana means less need for other sweeteners)
1 tsp honey if you want
sprinkling cinnamon, plus some mixed spice
1 egg, separated
Milk of your choice
Cook all the ingredients except the egg & milk in a small saucepan until the liquid is mostly absorbed. The banana will dissolve into the oats. Meanwhile, whisk the egg white with a bit of milk. Add to the oats, then quickly stir to combine. If it’s too thick, add a bit more milk, then heat until bubbling again. Pour into serving bowl, then carefully place the egg yolk on top. If left for a few minutes, the yolk slightly poaches, then when you crack it open it’s like a beautiful, gooey, golden sauce!
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[...] week I posted on what I was eating for breakfast, and asked for your favourite recipes to help make mornings smoother. So you fly out of [...]
Are you really drinking that much warm water (1-2 litres)? I can easily manage one big glass of 250ml warm water with some lemon juice but 1-2 litres?
Are you sure that’s good for our kidneys? I have a friend who is an endocrinologist who does not believe that we need to drink a lot of water and who goes on long walks without schlepping a water bottle with her. Am interested.
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[...] seems to be a big topic on this blog (a few previous posts here and here). I often get walloped with responses like, “but I don’t have enough [...]
Hi Sarah,
I am just about to join your I Quit Sugar Challenge on 29 October however I think I will start it sooner as I have downloaded both your cookbook and the 8 week challenge.. I love the idea of the smoothie with fruit etc and I’d probably forgo the sheeps milk and just use natural yoghurt as Im new to all this but Can you have smoothies when cutting out the sugar for the first 6 weeks of the challenge?? Thanks Jas
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Hi Sarah,
I eat a lot for breakfast. Cereal, eggs, toast, smoothies.
Is 2 x Weetbix an ok cereal choice if I were to start the 8 week detox?
Regards,
Sonya
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