Did you read last week’s blog about healthy breakfasts? Please click here if you missed it…then come right back!
Do you want to experience:
- Good and consistent levels of energy?
- The exercise results you deserve from your fitness training?
- Long term health?
If yes, then it is imperative that you eat well. This blog is a reminder about how important it is to you reduce your consumption of carbohydrates and a breakfast recipe to replace a high carb breakfast. This traditionally includes:
- Cereal, granola, muesli, porridge with semi skimmed milk
- Toast with jam
- Banana and or other fruit
- Sweetened yogurts
- Orange juice or fruit smoothy
If you read the nutritional label of these foods you will see a high amount of carbohydrate.
SCAN DOWN FURTHER IF YOU WANT TO GET STRAIGHT TO THE RECIPE!
One problem with this start to your day is that the energy will be short lived. So by 11am you grab a few cookies, then lunch will likely be a sandwich and then in the evening, a large bowl of pasta, or rice or potatoes. Sound familiar?
It does to me, as that’s what I did every day for years. I was even taught at college to carb load before training. Things has moved on and the research, tha data, the science is very clear…we don’t need nearly as many carbohydrates as we once thought.
Another problem with a diet heavy in carbohydrates is a rise in blood glucose, which in turn leads to a rise in insulin levels. And elevated insulin levels are linked to many major diseases.
It’s simple, cut down on carbs now and
prevent yourself from becoming sick in the future.
Along with exercise and mindfulness,
it’s another way of looking after yourself and your family.
A much better option is a slow release of calories (energy) that doesn’t cause a dramatic rise in insulin….I’m talking about energy that comes from satisfying, delicious and healthy fats. So there’s no going without…healthy can be delicious!
Last week’s blog had six alternatives and one of them is the recipe below.
Grain Free Granola
Ingredients
125g Mixed nuts e.g. cashews, pecans, hazelnuts (broken or chopped into pieces)
75g Desiccated coconut flakes (unsweetened)
50g Coconut oil
75g Shelled hemp seeds
75g Other Seeds, e.g. Sunflower seeds, Pumpkin seeds, even a few chia seeds
5og Mixed berries, e.g. mulberries, goji berries, Incan berries
1 tsp Luo Han Guo
1 tsp Cinnamon
Pinch Salt
The only sugar here is from anti-oxidant rich berries. Initially, this recipe might not taste sweet enough for you or your family and for the first batch you can include 1 or 2 tablespoons or raw honey or date paste. Then second batch reduce until eventually your taste buds don’t need any added sugar.
Method
Combine all ingredients (except for oil) in a large bowl. Gently melt the coconut oil on your stove, then poor it over the granola mix and stir well. If you want a raw version, your almost ready to go. Just place the mix into an airtight container and store in the fridge. After an hour or 2 it should have firm into a large lump. Just break into clusters and crumbs with a fork, and enjoy with a splash of homemade milk (below).
If you fancy a toasted flavour, pre-heat your oven to 150 degrees, spread the mix onto a baking tray and cook for 8 – 10 minutes. (Set a timer, as you can easily over cook). Leave to cool, then repeat the above steps.
Delicious and Easy Home-Made Milk
You may not realise the sugar content of milk, and skimmed milk is by far the worst. Yes, it is low in calories but the calories mainly come from sugar. Semi skimmed is not much better. If you do really enjoy milk, try to get hold of organic raw milk, or a least organic whole milk. The fats and nutrients in whole milk are the healthiest part and they help your body absorb the nutrients and vitamins. These get removed with the low fat varieties, leaving just the sugar and some protein, then fortified vitamins are added. The is not natural. Also avoid rice milk and oat milk as these re very high in carbs.
Better still, why not make your own, instant fresh milk?
You will need
50g shelled hemp seeds
200g water
1/2 to 1 date (or better still a couple of drops of stevia)
You can make any amount, you just need 4 parts water to 1 part shelled hemp seeds.
(Desiccated coconut milk uses the same proportions as hemp. Cashews work well too, although for easier blending, best soak nuts for 20 minutes before blending, then discard water).
Using a hand blender or high powered blender, whizz all ingredients until smooth. If using a hand blender, use a high sided jug and only make a small batch…otherwsie your milk might end up on the ceiling!
Optional to use a nut bag (or cheese cloth) to strain out any pulp (do not discard as this can be used in cookies). Keep the milk sealed in your fridge…it’s a great base for power shakes.
There you go, enjoy and have fun preparing and sampling.
Take care, thanks Danny
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