6/19/2013

wellness wednesdays: eating breakfast (buckwheat quinoa superfood porridge recipe)

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Good afternoon! I hope that you all are having a great week! I have a yummy new recipe for you today. There has been controversy over the years about eating breakfast. These days it seems most people are on board with the fact that eating breakfast has many benefits to our health. I have noticed significant changes in my eating habits and life as a result of consuming breakfast each morning.

With so much information on the web about what to eat for breakfast, I have found it best to pack in as many nutrients as possible. Since I tend to eat breakfast on the early side,some days I have a light snack between breakfast and lunch. Typically my snacks are a green juice, a rice cake with sauerkraut or a piece of fruit. In the past when I haven’t eaten breakfast I was so crazy by lunch that I tended to make poor food choices and it seemed no matter how much I ate I never felt satisfied. I would eat huge lunches and dinners and still felt hungry.

Eating a healthy breakfast of porridge, miso soup and veggies or a protein smoothie has made a world of difference to me. Here are my top five reasons to not skip out on this important meal:

1. Boost your memory. Eating breakfast has been shown to aid in concentration and short-term memory. It can increase your performance at school, work, and in your personal endeavors.

2. Keep your weight down. Starting your day with breakfast jumpstarts your metabolism to help you burn calories. Break your fast by loading up on essential nutrients to keep you going throughout the day. Breakfast eaters also tend to eat less calories during the day as non-breakfast eaters.

3. Maintain healthy diet all day. When we start off in the mornings making good food choices we are more likely to keep that going throughout the day.

4. More energy. Loading up on nutrients in the morning will help keep your energy levels even during the day.

5. Starting the day with self-care. Many of us wake up rushed and we hurry out the door only to get to lunch feeling cranky and irritable. Eat breakfast in the morning as a way to take care of yourself. We make time for all sorts of things, not having enough time in the morning is a poor excuse to not take care of our bodies. Make time for breakfast and notice how it makes you feel.

 

To help get you on the right track I am posting a recipe for one of a go-to breakfast bowls. You can easily sub out the berries for whatever fruit you have on hand and add other superfoods and spices to make this your own creation! Sometimes it’s nice to throw in a small handful of gluten-free rolled oats for a different texture. I love this breakfast so much. It’s nourishing and warming and provides my body with essential nutrients. I feel great after eating this and I stay full for hours.

 

Buckwheat Quinoa Superfood Breakfast Bowl

serves 1

 

Ingredients //

  • 2 c. water
  • 1/4 c. cream of buckwheat
  • 1/8 c. quinoa flakes
  • 1 pinch Himalayan salt
  • 1 Tbsp. dried mulberries
  • 1 Tbsp. dried goji berries
  • 1 Tbsp. chia seeds
  • 1 Tbsp. hemp seeds
  • 1/2 Tbsp. mesquite powder
  • 1/2 Tbsp. maca powder
  • 2 pinches ground vanilla
  • 2 Tbsp. shredded coconut
  • 1 Tbsp. cacao nibs
  • Handful of seasonal berries

 

Method //

  1. In a small pot combine the water, buckwheat, quinoa, and salt. Bring to a boil.
  2. Reduce heat to low and simmer 10 minutes stirring occasionally.
  3. After 5 minutes add the mulberries and goji berries. When cooked turn off heat.
  4. Add more water if you like a thinner consistency. Pour into a bowl and top with the rest of the ingredients.
  5. Serve immediately. Enjoy!

This bowl is also great with nut butters stirred in, protein powders, nuts, seeds, spices, anything you can think of really ;) The buckwheat and quinoa are bland so you can dress them up however you like.

Let me know how your breakfasts are going!

xoa

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