Breakfast is the most important meal of the day. You are BREAK-ing-the-FAST.
And this is a natural fast.
A good breakfast helps support metabolic health. Breakfast is important for us all, but especially for women as it helps regulate the body's natural cortisol surge in the morning, which can impact energy levels, blood sugar balance, and stress response. Cortisol, a stress hormone, naturally peaks in the morning, and eating breakfast can help bring those levels down, promoting a more stable day.
Skipping breakfast or consuming a poor-quality one can lead to higher cortisol levels throughout the day and potentially negative impacts on mood and health.
Delaying breakfast or skipping breakfast disrupts metabolic health, raising insulin resistance and encourages fat storage.
Glycogen (a form of glucose), which is stored in the liver, is usually low in the morning. Without adequate glycogen stores, the body is unable to convert thyroid hormones, which can lead to low energy and mood, weight gain, low body temp and hormonal issues. By eating a balanced breakfast soon after waking, you can restore glycogen levels and support energy output.
If your digestion is struggling, and you feel bloated, heavy and gassy after a meal, a digestive enzyme, taken before each meal can really make a difference.
Stomach acid production generally decreases with age, a condition known as hypochlorhydria or atrophic gastritis. This decline is primarily linked to age-related changes in the stomach lining, specifically the parietal cells that produce hydrochloric acid. While aging can play a role, other factors like H. pylori infection, certain medications, and lifestyle choices can also contribute.
Adequate stomach acid is essential for proper digestion, nutrient absorption, and protecting the gut from pathogens.
Most people with digestive issues have low stomach acid and not high as commonly thought.
And so to breakfast, and some options to keep you fuller for longer, energised, satisfied and happy.
The Egg Breakfasts
Two scrambled eggs with salted butter on sourdough toast with 2 heaped tablespoons of cottage cheese on the side. You could also add fried mushrooms and tomatoes. A peach or orange for after.
Special two egg omelette - whip up 2 eggs with 1 tablespoon of tomato purée, 1 teaspoon of dried oregano, salt and pepper. Fry in a little olive oil. Mix in or add on top 1oz of grated Parmesan cheese. Perhaps have some sourdough on the side or finish with a fruit salad.
FUN FACT! Did you know a 1-ounce serving of Parmesan cheese contains approximately 10 grams of protein.
I love a piece of sourdough toast with a teaspoon of Za'atar mixed with a few teaspoons of olive oil, drizzled over, then finely grated Parmesan on top and put under the grill until bubbling a little. You could have with some seasonal tomatoes on the side. So good!
Za'atar reminds me of my time in Beirut a few years ago. I often use it on flat breads too with olive oil and feta when we have soup.
We also had delicious dates like these, which are highly nutritious and can be a great snack with a little cheese or walnuts, or have with your breakfast.
Mediterranean plate
Two fried eggs or hard-boiled eggs, mozzarella, watermelon, peach and a small handful of walnuts. Glass of fresh orange juice. Sourdough toast drizzled with olive oil, salt and chopped tomatoes.
The Smoothie Drink and Smoothie Bowl
Banana Lassi
In a smoothie maker or blender add ~
1 banana (2 if you are extra-hungry or about to embark on some strenuous exercise!)
1/2 cup of organic cow's milk
1/2 cup of Greek yogurt - organic 0% for the highest protein
1/2 teaspoon of ground cardamom (you could use a 1/4 tsp of cinnamon here)
1 to 2 teaspoons of runny honey
Pinch of Celtic sea salt
Summer Smoothie Bowl
In a mini-chopper/blender like this, add ~
150g of Organic 5% yoghurt
1 peach
2 apricots
and/or banana
Handful of organic raspberries
Small handful of walnuts
Blitz
Drizzle with this delicious Bulgarian raw lime honey if you wish, and sprinkle with dessicated coconut.
For extra protein, you could add collagen and or Cowboy grass-fed colostrumfor its gut-healing benefits.
For an extra antioxidant boost, you can add Loov freeze-dried organic wild blueberry powder.
The Protein Pancakes
Cottage cheese pancake
1/2 cup of cottage cheese
1/2 cup of oats
1/2 a teaspoon of good vanilla extract
2 eggs
Pinch of Celtic sea salt
Blitz together in a blender/chopper like the one I linked above.
Then fry in batches (you should get about 4 Scotch-like pancakes). Serve and top with mixed berries and maple syrup.
Banana pancake
1 mashed banana
2 whipped eggs
1/2 a teaspoon of good vanilla extract
Pinch of Celtic sea salt
Whip up together. Make Scotch pancakes by gently frying in a few teaspoons of coconut oil or butter. Serve and top with ricotta cheese and drizzle with honey.
Warm stewed apple with yogurt on the side
This is one of my favourite breakfasts. I do like to have 2 separate bowls. One with the warm apple and another small one with yogurt and honey. You can also add sultanas while cooking the apple, and they will be nice and plump.
4 cooking apples (preferably organic)
2 tablespoons of organic Billington’s brown sugar
1 to 2 teaspoons of cinnamon (optional)
3 cloves (optional)
About 5 tablespoons of water
The Method
Peel and roughly slice or chop the apple. Add to a saucepan along with the cinnamon, sugar and water. You can add a handful of sultanas here and reduce the sugar if you wish. Cover and cook on a low heat for 10 to 15 minutes, stirring occasionally to check the water hasn’t dried up. I like mine to become fairly mushy. Serve warm.
Cinnamon helps to balance blood sugar and is anti-inflammatory. The cloves are warming and aid digestion.
Just to say, most of the beneficial pectin is in the skin, seeds and core, so if you can get organic, use the whole apple.
You can also do this with plums and pears or a mix.
Stewed apple is such a comfort food. My mother made it and my grandmother before her. It would be served with custard or cream and was always received with a smile.
It is not only heart-warming food but both soothing and healing on the gut.
Stewed Apple Benefits for the Gut
Stewed apples are rich in soluble fibre and act as a prebiotic, feeding the beneficial bacteria in the gut, helping them multiply.
Apples also contain polyphenols, naturally occurring compounds found in plants, fruit, vegetables, tea, coffee and wine.
When the polyphenols from the apple reach the colon they take action, dampening down inflammation, enhancing the growth of beneficial bacteria and hampering the growth of pathogenic bacteria.
Two Organic Apples a Day Keep the Doctor Away
We consume about 100 million bacterial cells in one apple, but the bacterial composition is significantly different from those organically produced.
Organic apples carry a significantly more diverse and distinct microbiota, compared to a non-organic. There is an abundance of almost 40% more bacterial genera in the organic variety.
While one apple is better than none, research shows that two species of bacteria, Bifidobacteria and Lactobacillus, increase when two apples are consumed.
Both these bacteria produce short-chain fatty acids (SCFAs) which have been shown to assist in the resolution of leaky gut syndrome, inhibit the growth of bad bacteria, help control appetite, balance blood sugar and cholesterol and increase the absorption of minerals. Stewed apples also seem to improve sensitivities. Cooking makes a difference.
Of course, raw and cooked apples are both beneficial, but when they are cooked the apples release extra pectin, a unique form of fibre.
Mid morning I have this organic coffee with milk and one sugar. You can read more about coffee here.
