Breakfast can be a challenge for a lot of people. Morning are busy, especially if you have to wake up early or have kids. Often we skip meals or are not sure what to have. We drink too much coffee, grab a sugary, carb filled option. Breakfast is actually an easy one as long as you put a little time and thought into it.
Here are a few of my favourite superfoods to add to my breakfast to help keep me fuelled and my blood sugar levels stable throughout the day.
Gluten free rolled oats: One of my favourite brands is the Only Oats. It is certified gluten free. Typically oats are in fact gluten free but are often processed in facilities that process wheat as well. Oats are a complex carbohydrate meaning they are slowly digested due to their fibre content. This gives you a steady supply of energy. They are also full of b-vitamins and antioxidants. Soaking oats helps to reduce phytic acid, making them easier to digest.
Protein Powder: I love boosting my oats, smoothies or yogurt with some protein powder to make it a complete meal. The addition of protein will keep you satiated and feeling full until you next meal. As a rule of thumb, aim for 20-30 grams of protein at each meal, especially breakfast.
Chia Seeds: Chia seeds are loaded with omega 3 fatty acids and fibre. Soaking them turns them into a pudding! Try soaking 1/4 cup of chia seeds with 1 cup of almond milk for a quick and easy chia pudding. Top it with nuts and seeds, banana or berries for a quick and easy breakfast.
Cinnamon: Cinnamon has been know for its antioxidant properties and is also good for helping to balance out blood sugar levels. It is anti inflammatory and can help with bacterial and fungal infections. I love sprinkling some into my coffee in the morning, onto oats, in smoothies or yogurt.
Maca: Maca is a root that is originally from Peru. It is an adaptogen meaning it helps your body adapt to stress. When our bodies our stressed all of it's focus is to get us out of that stressful situation meaning other functions of the body are affected. Digestion slowdown, cortisol can increase causing blood sugar imbalance and issues with other hormones. Add maca to your coffee, oats or smoothie to help boost energy. Bonus points: it can also help increase your libido.
Ground Flaxseeds: I wrote a post not too long ago about seed cycling for balancing hormones for women. One of the seeds used is ground flaxseeds, Flaxseeds contain lignans which can help regulate and balance estrogen levels. They are also high in omega 3 fatty acids and fibre which can help to reduce inflammation and increase elimination and detoxification.
Superfood Overnight Oats
1/3 cup rolled oats
2-3 tbsps of vanilla plant based protein powder
1 tbsp chia seeds
2 tsps ground flaxseeds
1/4 cup unsweetened coconut yogurt
1/2 cup unsweetened almond milk
1/2 tsp maca root powder
Sprinkle of cinnamon
1/2 cup mixed berries
Optional of maple syrup
In a mason jar or sealable container, mix together all the ingredients except for the blueberries and maple syrup. If mixture seems too thick, add in more almond milk. Store in the fridge for minimum two hours or overnight. Top with blueberries and a drizzle of maple syrup before serving!