Breakfast is known to be the most important meal of the day and it should be consumed between 7:00 and 8:00 am, and no later than 10:00 am. A healthy and balanced breakfast is giving your brain and body the energy it needs to function well throughout the day after fasting all night. Breakfast actually means breaking the fast. Nutritionists recommend to have breakfast within one hour of waking up. Eating early is kick-starting your metabolism and helps to keep your insulin and blood sugar levels regulated.
Breakfast foods supply your body with important nutrients such as calcium, iron and B vitamins as well as protein and fibre. Moreover, having breakfast is good for the waistline too as research indicates that people who eat breakfast tend to maintain their ideal weight.
Since we love chocolate, we add this well-known superfood to our breakfast bowls either in the form of grated dark chocolate (70% of cocoa and above) or Cocoa Nibs. Cocoa Nibs are taken from raw cocoa beans and have a crunchy texture with a slightly nutty flavour. They are the greatest source of antioxidants which help to fight free radicals in your body. They are rich in minerals such as amino acids (tryptophan, arginine), beta-carotene, calcium, zinc, iron, copper, potassium, and magnesium.
Here are two of our favourite easy to make breakfast recipes:
1. Oats, Apples, Yogurt & Cocoa Nibs
- 200 g Low Fat Yogurt
- 50 g Whole Wheat Rolled Oats
- 10 g Almonds
- 2 Teaspoons Flax Seeds
- 2 Apples
- 2 or 3 Teaspoons Organic Cocoa Nibs
Slowly roast the almonds in a frying pan on low heat without adding any oils to it. Let them cool down once they have a golden color. Cut the fruits and place them on the bottom of the mason jar. Add yogurt on top. Mix the flax seeds with the oats and almonds and add it to the glass on top of the yogurt. Sprinkle Cocoa Nibs on top. Decorate with apple slices.
Mason Jars are also great to take to work in case you do not have time to have breakfast at home in the morning.
2. Spelt Flakes, Berries & Grated Dark Chocolate
- 400 g Mixed Berries
- 225 g Low Fat Yogurt
- 75 g Sour Cream
- 8 Tablespoons Rolled Spelt Flakes
- 2 Tablespoons Maple Syrup or Honey
- 2 or 3 Teaspoons Grated Dark Chocolate
Soak the rolled spelt flakes in water overnight and keep in the refrigerator. They are ready to use the next day. If you do not want to soak the oats overnight then simply cook them in water on low heat for approximately 10 to 15 minutes, depending on the consistency that you prefer. Prepare berries and place them in a bowl along with the spelt oats. Mix the sour cream with the low fat yogurt and fold into the fruits and spelt oats. Drizzle honey or maple syrup on top and decorate with grated dark chocolate.
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