In this series I will be sharing recipes that pack a punch of nutrition and still taste delicious. By now you know that I believe in a ‘cook from scratch’ approach to preparing meals and I have followed that philosophy for over forty years. In my mid-20s I was cooking food for 110 growing children three times a day, and the focus had to be on the nutrition as well as the taste. As a nutritional therapist for the last 25 years, I have shared these recipes with my clients to ensure that they never went hungry or deficient in the essential nutrients their bodies needed to be healthy.
Breakfast – A good start to the day.
When your body has been asleep for eight hours it has had a chance to repair and drop its activity levels to maintenance levels. Your major organs are still functioning but in standby mode. This is why it is important to eat your last food of the day at least three hours before you go to bed so that your digestive system has had a chance to process the food and is not running at full speed when you are trying to get to sleep.
Breakfast is important, particularly for children who are growing and using up calories at an enormous rate. They need food that will give them the energy to get through the morning until break time and then lunch. The temptation with the busy schedule in the morning of getting up, dressed and ready for school is to give them a bowl of breakfast cereal as the quickest way to do this. However, today the shelves are filled with boxes of cereal that provide more than just calories, they also contain high levels of sugar and salt as well as preservatives and additives.
Adults who have active lifestyles and a long working day in front of them also need to wake the body up with a nutritional punch, not just a slug of caffeine, or even a 600 calorie fancy coffee picked up on the way to work.
Today’s recipe is very simple and quick when made in the microwave – a bowl of porridge with fresh fruit, nuts and seeds, and some whole fat milk or yogurt.
Wholegrains are an essential part of our diet and even more so for children and adults with active lifestyles. As part of a balanced diet they provide vital B-vitamins plus release energy slowly rather than refined carbohydrates such as white bread, rice and some cereals which release a quick sugar hit. They also provide us with fibre an essential element in our food that not only move foods more effectively through our guts, but also help prevent diabetes, heart disease and some cancers.
Recipe for one portion of porridge in the microwave – prepare the night before and then ready in four minutes for breakfast.
- 40gm of oats (cholesterol, fibre, heart disease, cardiovascular and immune system)
- 200gm water, skimmed milk or full fat milk. (bone health, heart health)
- Put in a large microwaveable bowl (it does froth up so make sure it is a big enough)
- Cover and place in the fridge overnight.
- Cook in the microwave for 2 minutes, stir and then for another 2 minutes
- Pot of natural live yogurt if porridge made with water (bone health, gut health, immune system)
- Sprinkle with 1 teaspoon of cinnamon (anti-bacterial, blood sugar, blood clotting)
Once cooked add the following
- 1 oz of sliced almonds (Immune system, depression, fibre, cholesterol )
- 1 oz of chopped walnuts (anti-inflammatory, asthma, arthritis, cholesterol, heart)
- Blueberries, raspberries, fresh apple, banana (immune system, heart health)
Adding the following to your breakfast will add an extra nutritional punch to your day. If you are in a rush, take your tea with you in a thermal mug…
- Green Tea (protects against heart disease, cancers, cholesterol, strokes, blood pressure)
- Fresh squeezed unsweetened orange juice (Immune System, Cancer, cholesterol, fibre, ulcers, kidney stones)
Next time – go to work on an egg or two
©Just Food for Health 1998 – 2021
I am a qualified nutritional therapist with twenty-three years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines, radio programmes and posts here on Smorgasbord.
If you would like to browse my health books and fiction you can find them here: My books and reviews 2021
Thanks for joining me for this series and as always delighted to receive your feedback… keep young at heart… thanks Sally.