The Perfect Breakfast

Haven't we all heard that breakfast is the most important meal of the day? Despite the fact that most of what you hear through the media is false, this is one message that is in fact true! Breakfast primes the body to function properly which entails thinking clearly, having energy and avoiding strange or intense sugar cravings. Basically, if the right food is prepared, it can serve as fuel that will make you feel great all day. Before coming to Bastyr I regularly prepared myself a "breakfast porridge" that consisted of a warm grain, some flaxseed, berries and nut butter. It was tasty to be sure but in my first class as a grad student I was taught how to make it even more nutritious by turning it into a complete protein.

Complete proteins are usually found in animal protein sources but if grains and legumes are combined in a 3:1 ratio, they can also become a complete protein. The advantage of eating complete proteins is that you are feeding your body the amino acids that it cannot make on its own (otherwise known as essential amino acids). Quinoa is one grain that is very special in that it contains all the essential amino acids but lets be honest, eating quinoa every morning for breakfast will become quite bland after a week or so.

I experimented with my previous breakfast porridge recipe and found that the variety that comes with combining grains and legumes in a 3:1 ratio is actually delicious.

Ingredients needed:
2/3 cup grain (I chose brown rice but others include barley buckwheat, oats and millet)
1/3 cup legume ( I chose lentils but others include black beans, chickpeas, kidney beans, and mung beans)
1 T flaxseed
1 T nut butter
Frozen Berries
1 T Berry jam (look for one that has no added sugar. Hard to find but well worth the search)

Grind the grains and legumes in blender and add it to 2 cups boiling water. Once the porridge is cooked (or has become a texture that you like) add the other ingredients and enjoy! If it isn't sweet enough add a few drops of stevia.

At the beginning of the week I cook 2 cups of porridge and each morning I warm it up then add in whatever various toppings suit me that day. For instance, bananas walnuts  and cinnamon is a great natural sweetener and topping combination!

Regardless of what natural toppings you choose, you can be assured that you are feeding your body and excellent source of protein, vitamins and minerals that provide sustainable health for the day. What more could you ask for?  

Quick side note: If you want to make it even MORE healthful, you can sprout the grains before grinding them which enhances their nutritional value by up to 30%!! Sprouting "how to" post is on its way....