{"id":180,"date":"2015-10-26T23:54:34","date_gmt":"2015-10-26T10:54:34","guid":{"rendered":"http:\/\/www.frot.co.nz\/design\/recipes\/breakfast\/"},"modified":"2021-05-18T09:44:35","modified_gmt":"2021-05-17T21:44:35","slug":"breakfast","status":"publish","type":"page","link":"http:\/\/www.frot.co.nz\/design\/recipes\/lessons\/breakfast\/","title":{"rendered":"Breakfast"},"content":{"rendered":"

Jump straight to the suggested recipes<\/a><\/em><\/p>\n

It\u2019s been said that breakfast is the most important meal of the day. And that is probably true, though possibly not for the reason you think.\u00a0Maybe it’s not so much about kick starting your metabolism, as it is about setting the tone for the day.<\/p>\n

Think about what the word means – it means to break your overnight fast. If you’re intermittent fasting for any reason, you might be going anywhere from 12 to 18 hours between dinner and breakfast. But\u00a0whether it happens at 6am or 10am or 2pm, it’s still breakfast – the first meal of the day.<\/p>\n

So if the reason it’s important isn’t about getting your metabolism going, why is it? It’s because the balance of your breakfast can determine how the rest of your day goes. If you start with a high carb breakfast, you’re likely to then have a blood sugar crash, and need to eat again very soon, Then you can be having blood sugar highs and lows all day.<\/p>\n

Many commonly eaten breakfasts – cereal with fruit and low fat milk, toast and vegemite, all fruit, banana on toast or baked beans on toast \u2013 are made up almost totally of carbohydrate, neglecting the fats and proteins that we need. As well as that, most cereals are highly processed and full of sugar.<\/p>\n

Having said that, we are all different in our needs, and are suited by different breakfast times, and different meals.<\/p>\n

We\u2019re going to try out a variety of different breakfast recipes, and how you feel on each one. If you really find you can\u2019t stomach anything before work, take something with you that you can eat mid morning.<\/p>\n

One important thing to remember, especially at breakfast time, is that chewing our food well releases digestive enzymes, which are needed to properly digest our food. When we\u2019re hurrying out the door, it\u2019s easy to forget and grab something we can swallow as quickly as possible. Resist the temptation. Even with smoothies, eat slowly and chew each mouthful well to infuse it with saliva before swallowing.<\/p>\n

Grains \u2013 Many people start the day with a grain based food of some kind. This can be fine as long as they are prepared properly. But grains contain large amounts of phytic acid, which inhibits mineral absorption. To neutralise this, they must be soaked, sprouted or fermented. Clearly, most modern cereals and breads haven\u2019t had this treatment, and in fact have been processed in such a way as to make them even more indigestible. So the \u201cporridge\u201d recipes include overnight preparation by soaking whole grains. Note that they also include nuts, seeds and good fats, to avoid the problem of being excessively high carb.<\/p>\n

Dairy \u2013 Modern processing has also made most dairy foods indigestible. Pasteurising kills the enzymes that help digestion. Taking out the fat strips most of the fat soluble nutrients. Homogenisation damages the remaining fat, making it toxic. If you can obtain raw dairy products, these are far superior, full of nutrients and can often be tolerated by people with dairy allergies. If you can only get pasteurised milk, choose full cream, unhomogenised versions, preferably fermented. You can ferment your own milk or cream at home, with kefir grains or Caspian sea yoghurt, but many people find it easier to buy yoghurt or cultured creams such as cr\u00e8me fraiche.<\/p>\n

Click here for information about dairy intolerances and how to make butter and ghee.<\/p>\n

Full-fat unsweetened yoghurt is great to add to morning porridge, or for a snack with some fruit. But it has another use. You can use it to prepare whey, which is good for soaking grains or preparing lacto fermented vegetables, such as sauerkraut (lesson 9)<\/p>\n

A lot of smoothie recipes (or bought high protein drinks) include protein powders. These are not a whole food, and most of them are poor quality because of the way they\u2019re processed. The only ones recommended are unsweetened, cold processed whey protein powders. Look for ones that are micro-filtered, non-denatured and produced without heat. They\u2019re not recommended for every day but for some people, in some circumstances, (eg vegetarians who are unable to get enough other protein) are an occasional compromise for breakfasts.<\/p>\n

For recommended brands, read: This article on protein powders<\/a><\/p>\n

Optional reading<\/h4>\n

Intro: <\/strong>Nourishing Traditions P1-3, P63<\/p>\n

Fats: <\/strong>Nourishing Traditions P4-20 and\/or My article on fats<\/a><\/p>\n

Dairy products: <\/strong>Nourishing Traditions P33-35<\/p>\n

Eggs: <\/strong>Nourishing Traditions P436 and\/or Chris Masterjohn’s article on eggs<\/a><\/p>\n

Grains: <\/strong>Nourishing Traditions P452-454<\/p>\n

\"Breakfast\"<\/a><\/p>\n

Assignment<\/h2>\n

If you’re not working through the lessons, click here to jump straight to the recipe lists<\/a><\/em><\/p>\n

If you are tolerant of grains and dairy, make some whey and yoghurt cheese<\/a> (then use the whey for soaking grains)<\/p>\n

3 days this week, have your usual breakfast. Then for 4 days make a whole foods breakfast. Make one from each of the groups below (unless there is a group you already know you don\u2019t do well on).<\/p>\n

Each of the 7 days, keep a record of<\/p>\n