Breakfast Nutrition:

It was brekky on the deck this morning to soak up the winter warming rays of sunshine, before heading off to my local organic farmers markets.

These little chia pots are great for breakfast (or anytime really), as chia seeds are loaded with fibre, protein, healthy omega-3 fats, calcium, manganese, magnesium and phosphorus.

They also contain high amounts of antioxidants plus certain micronutrients including zinc, potassium, vitamins B1, B2 and B3.

From a shift work nutrition perspective, what I absolutely love about these tiny little black seeds is they help to provide sustained energy which is super important when you’re faced with ongoing tiredness as a result of working 24/7.

(more…)

Fancy A Banana Bread Breakfast?

banana breadI don’t know about you, but I often get bored eating the same old thing over and over again for breakfast so I decided to spice things up a little and make some banana bread for brekky instead.

Whilst there’s a fair bit of flack in the media at the moment regarding fruit, bananas and sugar I’m not convinced (despite heading into my 2nd year of a Bachelor of Health Science in Nutritional Medicine degree), that we have to give bananas (or any fruit for that matter), the flick!

Why?

Because bananas contain a heap of healthy goodness despite all of the “I Quit Sugar” media hype, some of which include: vitamin B6 and vitamin C, folate, antioxidants, fibre, potassium and they make an awesome “fatigue-busting-snack” as they’re quite filling and help to return low blood glucose levels back to normal.

And considering this “bread” contains 3 bananas, a small amount of coconut sugar and maple syrup, by the time you sit down to your one slice (if you can stop at one slice), I still believe it makes a far superior breakfast than any store-bought breakfast cereal on the market which is laden with hidden salt, sugars, additives and preservatives that has next to no nutrition!

This recipe is ideal for making the night before (especially for those on early shift), and can be transported into work very easily – unlike juices and smoothies which can sometimes “surprise us” with a bit of spillage in the bottom of our handbag.

Ingredients

  • 2 cups spelt flour
  • 1 tsp mixed spice
  • 1/2 tsp baking soda
  • 1/4 cup coconut sugar
  • 1/2 cup chopped pecans
  • 3 very ripe bananas, mashed
  • 2 tbsp. maple syrup
  • 2 organic eggs, lightly beaten
  • 150g plain Greek yoghurt
  • 1 tbsp. coconut oil, melted

Method

Preheat oven to 180 degrees Celsius and line a 23cm x 13cm loaf tin with non-stick baking paper and set aside.

Mash the bananas in a large bowl and add the remaining wet ingredients.  Mix until combined.  Whisk the dry ingredients together in a large bowl, ensuring there are no clumps of baking soda or flour.  Add the dry ingredients to the wet mixture and fold until just combined.

Bake for 50 minutes, or until a skewer inserted into the centre of the break comes out clean.  Allow the break to cool in the loaf tin for 30 minutes.

To Serve

This is super tasty toasted and you can top with butter, honey or natural yoghurt and berries.

Note:  Recipe adapted from ‘Life’s too short for diets’ cookbook by Nicole Joy.