However I must admit I’ve been a little surprised at the number of clients who seem to skip breakfast because they don’t have time. Breakfast is so important (whatever… the time of day or night that is for you), because it powers you up for the day ahead.
Of course if you are on night shift, then eating a light meal before you jump into bed would be a much better option to help ease the stress on your digestive system which will in turn, help to enhance your sleep.
But if you are on a day shift, then you really need to be powering yourself up with energising, nourishing foods to prevent you from falling into a fatigue-induced slump mid-morning.
This was my Gluten-Free Quinoa Porridge this morning, topped with slices of Apple, Almonds, Sultanas, Maple Syrup, Greek Yoghurt and Cinnamon!
Quinoa is packed with protein which is great for energy; its also a great source of fatty acids such as oleic acid (a monounsaturated fat which is great for the heart), along with alpha-linolenic acid or ALA which is an omega-3 fatty acid which helps to reduce inflammation – perfect for a sensitive shift work bowel which may be prone to digestive complaints.
- 1/2 cups organic quinoa
- 1 cup of filtered water
- 1/4 cup thinly sliced or grated apples
- 3 heaped spoons of Greek yoghurt
- Maple syrup (a drizzle) Cinnamon
- A handful of sultanas
- A handful of almonds
Rinse quinoa through filtered water until water runs clear. This is super important as it removes the natural coating – saponin (a naturally occurring detergent found in plants), which can make it taste bitter so don’t omit this step! Combine quinoa and water in a pot and bring to boil. Reduce heat and simmer for 10 minutes. Add apples, cinnamon, sultanas and almonds. Serve topped with Greek yoghurt and a drizzle of maple syrup.
For variations – serve with your favourite choice of milk (I love the nutty flavour of almond milk), berries, banana, walnuts, pecans or stewed fruits.
Source: Recipe inspired and adapted from Gluten Free Breakfast Ideas – Client Handout (Endeavour College of Natural Health)