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Breakfast: Banana Omelette – The ultimate fuel for active day

I made this breakfast a few times and it blows my mind every time. The flavours are just amazing, especially as I use coconut oil to cook the omelette I find that it brings the flavour of the banana more out. It takes you to the exotic place and this first thing in the morning. Ultimate orgasmic sensation! Plus it gives you the needed energy for the active day.

Ingredients – enough for one person:

3 free range medium to large eggs
1 medium banana – mashed
1 teaspoon chia seeds (optional)
1 teaspoon cocoa nibs (optional)
1 teaspoon coconut oil
pinch of salt

Direction:

Mash the banana in a bowl, crack the eggs in, add chia seeds, cocoa nibs, and salt. Give good mix. In the meantime, heat a frying pan on medium heat, melt coconut oil. Once the coconut oil is melted add the egg mixture. Enjoy the smell! Takes about 5-7 minutes (depending on the thickness of the omelette and how you like your omelette). Done! Serve with some fresh grapefruit/berries or avocado.

Very simple and delicious. Give it a go! You will be amazed by the flavours…

Irina

Banana Omelette

 

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Ingredients Translation – Breakfast Cereals

Let be honest, how many of us really read the ingredient lists? Compare products? Read what vitamins, minerals, carbs, protein, fat etc. are in the product we are about to buy? And then do we really know and understand what those fancy names actually mean, some of which we can’t even pronounce.

Today we look at the ingredients of some so beloved Breakfast Cereals. Breakfast is my favorite meal of the day. I love it! I think everyone should start a day with a healthy, balanced and nutritious breakfast which kick-starts your metabolism after fasting all night. And it just makes the rest of the day (and followings meals/snacks) a better choice.

I took a bit of photographic evidence in the supermarkets Cereal aisle (felt like 007 lol). I looked at those colourful boxes which mostly aim at children. I picked this one – my favorite:

IMG_0292

Lets break down:

1. Wheat – highly processed, all nutrients, vitamins and minerals removed from the wheat through its processing.
2. Glucose-Fructose Syrup – translates: Sugar-Sugar Sugar
3. Sugar – very simple Sugar
4. Honey – again Sugar
5. Glucose Syrup – again, very simple translates to: Sugar Sugar
6. Molasses – sorry but this one is Sugar too, even though it does sound somehow exotic.
7.-10. added Vitamins and Minerals = fortified Cereals. Remember Cereals have to be fortified with Iron and some B Vitamin’s by law.

What are the two main ingredients? Highly processed wheat and sugar. Both are carbohydrates which means energy (bad energy). No wonder in this particular case the cereals called “Sugar Puffs”, with a very nice, friendly, innocent looking animal on the package. These are all tricks of the big marketing companies.

So what is the conclusion – Stay AWAY from those kind of cereals. All you eat is pure sugar (you probably be better of scooping pure sugar first thing in the morning, but you wouldn’t do that, that would be wrong). And especially you don’t want give those kind of cereals to your kids. They will go hyper as they blood sugar will go up like a rocket. And then after short time they get the big low which results in being angry, edgy, screaming, moody.

Check out my blog about Breakfast and alternatives like Home-made Granola

To help you identify Sugar hidden behind fancy words – read my blog Other names for Sugar.

Irina

 
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Posted by on 22 January, 2013 in Health & Wellbeing, Recipes & Nutrition

 

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Green Goodness

I have to admit I was a bit skeptical with the idea. No matter what others said, what I read about it… But after trying myself for few days I have to say, I am hooked. I feel great, not too full, not too hungry, my blood sugar is stable for several hours, my bowls are happy too and it taste so yummy! …. I am talking about smoothies for breakfast. Green Tea Smoothie to be exact, aka “Green Goodness”.

They are very easy to make and you can put whatever you like in them (ish). I don’t take any measurements so I kind of did an ish estimate (sorry). This one is my favourite:

1 cup frozen green grapes – no seeds
1 frozen banana (peel the banana before putting in the freezer. You save yourself a lot of time…. wrap it in cling film or plastic food bag – reuse the bag!)
2 cups of green tea – cooled. You can use whatever flavour you like (or have at home). I used mango/lychee, 3 tea bags for 2 cups, brewed it for 4-5 minutes.
2 cups of fresh Spinach (or 2 hand full loads)
3 tablespoons of plain probiotic yogurt
1 teaspoon Maca Powder (optional)
1 teaspoon Spirulina Powder (optional)
2 tablespoons runny honey
2 tablespoons ground flaxseed
Optional: 1 avocado and 1 lime

The preparation is very easy (probably the easiest part). Put everything in the blender. Blend until smooth. Viola! You have got a great, delicious Green Tea smoothie to start your day.

Green Goodness

However I do give my stomach some solid food, I do have two soft boiled eggs before and a big glass of this delicious Green Tea Smoothie (I sometimes put some home-made granola in it to give a bit of texture). This breakfast keeps me going until lunch time (though I do have a mid-morning snack – banana and few nuts).

And even better, I make slightly bigger portion and have some as my afternoon snack.

As you may notice I use some unusual ingredients – Maca and Spirulina powders.
Maca Powder – increases energy, vitality and endurance. Is high in Vitamins C, B, E, Magnesium, Calcium, protein.

Spirulina Powder – is a blue algae. Great for weight loss, detox, stress buster. High in iron, carotene, Vitamins A, Bs, C, E and H, Calcium, Magnesium, Potassium, Zinc, Omega 3 oils, 18 Amino Acids.
I tried Spirulina Powder with water but didn’t like the taste. So put it in smoothie seems to work well. And it gives some lush colour to the final product.

Give it ago! You will love it!

Irina

 
 

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Eggs = Performance Enhancers

I have been avoiding eggs (or was very careful consuming on regular basis) for years. We all heard it before, eggs are too fat, too many calories, cholesterol rich. In short, not good for you if eaten on regular or daily basis, an so on. Well you get the picture.

It has changed for me few weeks ago as I discovered and researched that eggs are actually very good for you, especially if you exercise on daily basis. And during my Sports Nutrition course this has been confirmed and here is why:

Eggs are packed with vitamins and minerals, which are essential for human health. Eggs contain outstandingly balanced nutrition with many B vitamins, Vitamin A, many minerals, and Omega-3 fatty acids (healthy fat). And are low in fat and calories! (did someone say OMG!) And of course a perfect source for protein.
But why does my title say “Eggs = Performance Enhancers”? Let take a look at three B vitamins in a bit of detail.

Vitamin B1 (Thiamin) – also called “The Carbo Burner”
Thiamin plays an important role in the metabolism of energy in all cells because it’s a coenzyme (TPP and TTP) which is essential for energy production. In short, Thiamin releases energy from carbohydrates. Good source of Thiamin is brown rice, pulses, cereals, vegetables and not to forget our good friend the egg.

Vitamin B2 (Riboflavin) – also called “The Fat Burner”
Same as Thiamin, Riboflavin also releases energy from carbohydrates. Riboflavin works effectively with iron which helps to promote red cells blood which transport oxygen. The coenzyme Flavin from riboflavin is needed for the metabolism of carbs, fat and proteins = energy source.
Good source of Riboflavin is milk, beef, spinach (which also contains iron) and our good old friend the egg.

Vitamin B3 (Niacin) – also called “Feel the Burn”
Niacin is essential for growth and healthy skin. And like Thiamin and Riboflavin, Niacin also releases energy from carbohydrates. Niacin is used in two coenzyme which are involved in energy production from carbohydrates, protein and fat (and alcohol, but I don’t count alcohol as a “good”source of energy).
Niacin can be found in meat, nuts, beef, chicken and yes, you are right thinking, the egg.

So here is a little bit of scientific evidence that eggs are actually very good for you and classed as Super Food. (or shall we call it “Wonderfood”!?)

Happy egg eating!

Irina

 
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Posted by on 21 November, 2012 in Health & Wellbeing, Super Foods

 

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Breakfast with a twist

Today’s take on healthy, balanced and nutritious breakfast. I got up early – busy day ahead with 10k run – did my usual stretching and foam roller exercises. By the time I finished, I was very hungry.

My breakfast Menu on Saturday morning:

Scrambled eggs with few cherry tomatoes, pepper, spinach and some chia seeds (fried in a little bit virgin olive oil).
And of course I cannot start a day without having grapefruit (I also added one kiwi). So here you go, you have healthy start to the day. And you get all three macronutrients – protein, healthy fat, fresh carbohydrates. I had fruit tea with my breakfast and save my cuppa of strong tea for later (strong teas/coffee destroy iron).

Did you know that Chia Seeds are a good source for “healthy” fat and fibre, which are essential in human diet and body? Those tiny seeds can help in weight loss programme as those “healthy” fats keep us full for longer. Chia Seeds = Super food!
You can get Chia Seeds in the whole food section of the supermarket or in Health Shops (or online).

Irina

 

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Peppers and Eggs – A Hearty Birthday Breakfast!

It’s Irina’s birthday today… happy birthday! 🙂

This morning I fancied eggs, but made them with a twist. They were really yummy! Crunchy, juicy peppers, perfectly cooked soft eggs with runny yolk, tasty salt pepper and dill. We ate it with some rye bread and spelt bread and a glass of orange juice. A healthy, hearty, nutritious start to the day! Carbs, protein, vitamins and minerals and a little fat.
We’re off for a run this morning and a bouldering session this afternoon, so need a good start. B)

It’s super easy to make, so no excuses!

Ingredients:

Eggs!
Peppers cut into a thick ring (I broke one egg into a small glass bowl to get an idea of the thickness needed)
Salt, pepper and some chopped fresh dill
1 x Tbsp olive oil Read the rest of this entry »

 
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Posted by on 8 November, 2012 in Health & Wellbeing, Recipes & Nutrition

 

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