Tag Archives: Breakfast

Categories Free Resources, Wellness

Is breakfast that important?

Have you heard these before:
“Breakfast is the most important meal of the day”
“Having breakfast will keep you properly fueled all day long”
“Eating breakfast can help with weight loss”
There are probably many more sayings, expressions and slogans we heard throughout our lives.
So let’s see what we should really know about breakfast.

What is breakfast?

As implied, having breakfast normally breaks our fast. As most of us sleep during the night, and will not eat during that time, our body would normally be in a fasted state during these hours. Therefore, the first food we consume after that fasting period will break the fast.

Is there an ideal time to break a fast?

Well, yes and no. Some people will benefit from eating soon after waking up, some would do better waiting a bit and some would max this process to their advantage by fasting for a few hours before their first bite.
The test of time, the effect on our energy levels, hormones, our overall health and many more factors, all come into play when it comes to one’s ideal breakfast time.

What about Intermittent Fasting?

Intermittent Fasting or IF basically means allowing ourselves a smaller window to consume foods during the day. Within a 24-hour period of time, a common window is 6-8 hours for food consumption, while the rest of the time would be for abstaining from eating. Does IF provide any health benefits? Some. To certain people. Is it something everyone should do? Nope. Is IF helpful with weight loss? If the caloric intake is smaller than the caloric expenditure, then yes, but in that sense, that would make IF no different than any other weight loss regime. Overall the best answer to these questions (and most nutrition questions) would be: It depends.

Will I be tired if I skip breakfast?

Another hard push on breakfast is the concern with energy levels throughout the day. We are concerned that by not having breakfast early enough, we may not be fueled properly to successfully go with our day. As we are all different, some people do not feel hungry in the mornings and imposing breakfast on their body may create certain discomfort. Others may feel more inclined to have a large, satisfying breakfast following which they do not feel hungry for long enough.

My key messages are:

  • Breakfast is the first meal that breaks the fast after a night’s sleep. It does not necessarily have a specific time attached to it. One can enjoy breakfast at 7 am and the other can equally benefit from it at 10 am or later. It changes from one person to another depending on a variety of factors and goals.
  • Having breakfast or not does not necessarily translate to weight management. For weight loss, we need to consume fewer calories than we expend, which can be reached in a variety of ways.
  • Our choice of eating schedule should match our goals, lifestyle choices, preferences, health, hormones and many other factors. As we are all different, there is no one plan that fits all.
  • Breakfast contents and sizes vary throughout the world from one culture to another and from one person to another. A proper breakfast would be a nourishing, healthy, satisfying one that will fit the individual, their lifestyle and goals. The timing of such a breakfast would be a personal choice as well, provided the individual is in an overall healthy state.
  • The quality of our breakfast and overall daily choices of foods are not less important than the timing. We should put an emphasis on the quality and quantity of foods we choose to eat, in addition to the timing.
Categories Dining, Recipes, Snacking

High-Protein Oat Pancakes

High-Protein Oat Pancakes

Author Shani - Lemon Tree Nutrition
As a mother to two athletic boys and as an active person myself, I had to find creative ways to incorporate more protein in each meal. Here is an easy way to turn a breakfast favourite into a high-protein meal that will keep anyone feeling fuller for longer. You can make these pancakes gluten-free if you ensure the ingredients provided are GF such as the oats and the baking powder.
Prep Time 10 mins
Cook Time 39 mins

Equipment

  • Food processor or blender
  • Frying pan
  • Small ladle
  • Spatula

Ingredients
  

  • 2 cups large oats (GF if preferred)
  • 2 large ripe bananas
  • 3 large eggs
  • 1 cup Greek yogurt
  • ½ cup water or milk of choice
  • 1 teaspoon honey or maple syrup
  • ¼ teaspoon salt
  • 1.5 teaspoons baking powder (GF if preferred)
  • Coconut oil for frying

Instructions
 

  • Place oats in a food processor or blender and process until the texture resembles sand.
  • Peel the bananas and chop them into bite-size pieces. Add to the processed oats.
  • Add the eggs, yogurt, water or milk, honey or maple, and salt and blend until smooth.
  • Add the baking powder and blend for another 20 seconds. Allow to sit for 15 minutes. Mixture should be slightly runny and not too thick. Add more liquid if necessary.
  • Heat a large flat frying pan or a pancake pan on medium-high heat. Place a teaspoon of coconut oil in the pan and let it melt. With a heat-proof baking brush, spread the oil to cover the cooking surface of the pan.
  • With the ladle, place the desired amount of pancake mixture and fry until a few small bubbles form at the top of the pancake, and the bottom is golden-brown. Flip the pancake and fry for another minute on the other side.
  • Place the cooked pancakes on a dish and cover them with tin foil to keep warm while the other pancakes are being cooked.
  • Repeat the frying process with the rest of the mixture.

Notes

These pancakes are more on the neutral side - not sweet or salty, so any toppings of your choice would work well. Here are some options:
Maple syrup, honey, Blueberry sauce, whipped ricotta, nut butter, chocolate sauce, cocoa nibs, chopped nuts, desiccated coconut or coconut flakes.
Categories Recipes, Snacking

A Super Fast Blueberry Sauce

A Super Fast Blueberry Sauce

Author Shani - Lemon Tree Nutrition
Great for topping a pile of pancakes, as crepes filling, spreading over toast or just eating with a teaspoon straight from the jar, this gorgeous deep purple sauce will have you making it again and again. It’s easy, quick, nutritious and delicious without unnecessary additives we find in the store-bought versions
Prep Time 5 mins
Cook Time 20 mins

Equipment

  • A small pot
  • A mason jar or a medium size serving dish

Ingredients
  

  • 2 cups frozen blueberries
  • ¼ cup water
  • ¼ cup honey or maple syrup
  • ¼ cup chia seeds or more for a jam texture - see notes

Instructions
 

  • Place the frozen blueberries in a small pot and cook on medium-high heat until the blueberries are starting to thaw and are releasing some liquids.
  • Add about ¼ cup water and simmer until blueberries are softened and starting to break.
  • Add ¼ cup honey or maple syrup, stir and simmer for 5 minutes.
  • Remove from heat and let cool to room temperature.
  • Add ¼ cup chia seeds, mix and set aside to thicken for about 20 minutes.

Notes

This sauce can be thickened and used as a jam by adding more chia seeds - Instead of ¼ cup consider ½ a cup.
This sauce or jam is best fresh but leftovers can be kept in the fridge and eaten within a day or two.