Eat Healthy Breakfasts and Still Lose Weight

· 31st May 2015

The adage is old as the hills, but it’s true. You really shouldn’t skimp on healthy breakfasts – even if you are trying to lose weight. And, yet, many do. We want to woo you back to your morning meal, so we’re going to give you a few ideas. They’re all healthy, nutritious and (because they’re loaded with fibre) compatible with your weight loss goals. What’ll your favourite be?

Green genie

In case you’ve not yet got the idea, we’ll tell you again: skipping breakfast is a bad idea. You don’t want to reduce too drastically the number of calories you’re taking in each day. Why? It’s because your body will go into starvation mode and begin to store the calories as fat, keeping them in reserve for lean times. It’s much healthier to eat meals that are nutrient-dense, fibre-rich and satisfying. For you, we have a few great ideas for healthy breakfasts that will slot right into any slimming regime. First up, feast your eyes on this sumptuous smoothie that we call the Green Genie.

Though the name might befuddle you, the taste won’t. It’s deliciously divine – and highly portable, too. If you don’t fancy drinking it first thing, just take it along to work  or the gym with you and sip on it as them morning wears on. To make it, you will need a blender of some sort. Even a stick blender will suffice.

Ingredients

  • Leaves of fresh, washed spinach
  • Half an avocado
  • Half a banana
  • One glass of plant milk (rice or oatmeal will work really well) or pressed, unsweetened apple juice
  • 1 tsp. flaxseed
  • Lemon zest
  • Agave nectar, maple syrup or stevia to sweeten

Blend everything together your until the texture is lovely and creamy. You can add a bit more plant milk or apple juice if you want it to be thinner. Once you’ve got the recipe down, chop and change it on a whim. Try seasonal greens. Add nuts or seeds, different plant milks or different juices. Change the fruits. Unleash your creativity and never be bored!

Green smoothie top

Budwig cream with a twist

This has got to be one of the most energising breakfasts you’ll ever eat. It’s quite renowned in Switzerland, where its creator, Dr. Kousmine, was born. Called Budwig cream, it provides just about everything a body needs for a great start in the morning. Our version is plant-based. Try to use as many organic ingredients as you can.

Ingredients

  • 1 glass of plant milk (soya, almond, oat)
  • 1 banana
  • 1 pear
  • 1/2 organic lemon
  • 1 cup of nuts (almonds, walnuts, hazelnuts)
  • 2 tablespoons of ground flaxseed
  • 2 tablespoons of raw organic whole grains (buckwheat, bulgur, farro)
  • 1 tablespoon sunflower seeds

Preparation

Wash the pear thoroughly. Peel and cut the banana, then place them in your blender with the juice and zest of 1\2 lemon. Add a glass of plant milk and blend to a creamy consistency.

Use a mill, coffee grinder or food processor to grind the seeds and grains. Fill a mug or bowl with the cream from the blender and top it with the ground flaxseed, grains and seeds. Now, you have heaven in a cup! Enjoy.

Decadent weekend breakfast: Saracen crepes

Everyone likes to make exceptions and give in to a few cravings, but if it is also healthy, you’ll enjoy it twice as much. So we suggest preparing crepes, but with wheat saracen flour or buckwheat. These are frequently used in France and they have a high fibre content and is easily digested. This recipe is also great for celiacs because it doesn’t contain any gluten.

This grain helps fight obesity, depression, diabetes, and cardiovascular diseases.

Ingredients (for 8-12 crepes)

  • 1 1/2 cup + 2 Tbsp soya milk
  • 1/4 cup water
  • 1/2 cup buckwheat flour
  • 1/4 cup flour
  • 1/4 cup chickpea flour
  • 1 Tbsp cornstarch
  • 1/2 tsp salt
  • vegetable oil

Directions

  1. In a medium bowl, whisk together all the ingredients.
  2. Use the vegetable oil to lightly coat the bottom of a frying pan.
  3. Pour a couple of tablespoons of the batter into the frying pan. Swirl to form a thin layer on the bottom of the pan.
  4. When the top of the crepe is dry, flip it and cook the other side for 15-30 seconds.
  5. Stack the crepes as you make them and keep them warm in the oven. You can even separate some of them with parchment paper and freeze them.

To keep this a health breakfast, we recommend not using any creams or sugar, and choose one of these options:

Saracen crepes

Sweet eats

  • Pure and unsweetened cocoa powder with agave and soya or coconut yoghurt
  • A conserve made of raw apple, dates and walnuts
  • Orange juice, orange zest and powdered cinnamon

Savoury flavours

  • Smoked tofu and fresh greens
  • Guacamole and salsa or vegan feta
  • Rocket and smoked vegan cheddar
Photos courtesy of artfulgourmetnyc, neil conway, Chinkerfly and vanessayavonne
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