Today we are explaining the importance of how to start your day the right way with a good hearty breakfast!
We’ve all heard that breakfast is the most important meal of the day; but why?
What we eat first thing determines how our neurotransmitters, or brain chemicals, work for the rest of the day.
So what should I eat?
Lets look at the meat and nut breakfast … Yes you did read that correctly!!!
The meat and nut breakfast means we are better able to optimize body composition, whilst maintaining a sustained energy and mental focus. The meat (protein) component allows for a steady rise in blood sugar, whilst the nuts, a source of ‘good fats’ enables blood sugar levels to stay stable for an extended time. Eating starchy carbs first thing may give us an initial burst of energy, but this is short lived – the combination of fats and protein provide a more stable energy release, and include several other benefits:
- Improved mental clarity
- Better appetite control and reduction in cravings through the day
- Combined with appropriate training, fat loss and muscle gain
- Studies have shown that these benefits don’t just last through the morning, but well into the afternoon as well
It is important to rotate the protein and fat sources and utilize a range of foods: not only to avoid boredom; but to attain a greater array of nutrients.
A few examples of a rotation on the meat and nut breakfast could be:
Day one: turkey breast steaks and a handful of almonds
Day two: smoked salmon omelet and a handful of walnuts
Day three: lean ground beef patties and a handful of cashews
Day four: chicken breast and avocado
If you’re looking to optimize your overall body composition as improve longevity, the meat and nut breakfast is an undeniably excellent tool to achieve your goals.
Frittata: serves 2
1 tablespoon coconut oil or full fat non salted butter (preferably organic)
3 ounces chopped braai or cooked meat
¼ cup diced onion
¼ cup leftover cooked – roasted are best – veggies
3 large eggs
2 teaspoons mixed fresh herbs or ½ teaspoon dried
Himalayan rock salt and pepper
Beat eggs, salt, pepper and herbs
Add fat to 10-inch ovenproof pan and sauté onions and peppers until soft. Add meat, veggies and cook until heated through. Pour eggs over filling and cook until edges start to set
Put pan in oven or under grill until frittata is puffed and cooked, and set in the centre (3-5mins)
500g meat (grass fed beef preferably)
1 large onion
1 green chili
Himalayan rock salt
Pepper to season
Put the meat in a blender and add the egg
Season with garlic, chili, onion, pepper and Himalayan rock salt
Blend all the ingredients together
Use a non-stick frying pan and melt the butter
Roll the mixture into little balls / patties and add to the pan
Turn the patties over as they brown and simmer in the pan until they’re cooked through. Keep turning so they don’t burn!
Almond nut butter
1 kg blanched almonds
Himalayan rock salt
Organic coconut oil
Put the almonds in the blender and add the salt
Blend the nuts until the consistency changes to a powdery form
Add the coconut oil liberally – it gives a creamier texture
Blend the mixture again for a minute or so, add more oil if necessary
Depending on preference blend to preferred consistency
Spoon into storage container (glass if possible) and store in the fridge
Bacon and Egg Muffin Cups: serves 2
Great for breakfast or perfect as a snack!
A little melted butter for greasing
6 rashers back or streaky bacon
40g grated cheese of your choice
Preheat the oven to 200c
Grease two cups of a large muffin pan with a little melted butter
Lay the bacon strips in some ramekins, overlapping so that there are no holes in the cup. Bake in the over for 5 minutes to “set” the cup.
Take them out, sprinkle with cheese before cracking the egg into the cup. Fold the ends of the bacon over the yolk of the egg
Return to the oven and bake for a further 15 minutes
Allow to cool for a few minutes and remove from the ramekins, using a paring or palette knife
This is delicious served with a little salad or rocket leaves, halved cherry tomatoes and sliced avocado.
Fish and Spinach Bake
A little butter for greasing
1 tbsp butter
80g baby spinach
100g grated cheddar cheese
4 tbsp cream
2 bay leaves
200g smoked haddock cut into chunks
Preheat the oven to 180c
Grease four large ramekins, enamel cups or ovenproof bowls with a generous amount of butter
Heat a frying pan with the butter and fry the spinach until it is wilted. Take off the heat and squeeze out any extra juice from the spinach
Divide the spinach and haddock between the ramekins and break two eggs into each one. Top the eggs with a tablespoon of cream, add the bay leaves and some grated cheese. Season well with salt and pepper
Bake for 15-20 minutes in the oven, just until the eggs are cooked and golden on top. Serve immediately with a squeeze of lemon
So now we’ve given you a few ideas, make sure you start implementing the meat and nut breakfast. We know some of these may not be practical to make every morning, so perhaps the weekend is a perfect time to start prepping some food for the week. Or you could even cook extra dinner the night before and use the meat for breakfast.
Keep it varied, and most importantly ENJOY YOUR FOOD!