Good morning everyone!
So, I’ve been doing a lot of reading lately around nutrition – just trying to learn and get myself to a more balanced place. I haven’t even scratched the surface, knowledge-wise, but I’ve picked up some tips and info that I wanted to share with you.
Since they say breakfast is the most important meal of the day, I figured let’s start there!
Today’s meal is a blackberry breakfast bowl. It is V delicious, simple and filling. (Recipe at the bottom of this page). There are also lots of health benefits to beginning your day with something like this.
Here are some of the reasons why.
A half a cup of dry oats contains 191% of your recommended daily allowance (RDA) of manganese, which is a powerful antioxidant. It basically seeks out the free radicals in our body and neutralizes them.
Free radicals are unstable atoms that can damage cells, causing illness and aging. You can read more about them HERE.
Just for the record, I used to HATE porridge, so I understand that’s a thing. I wish I could tell you what changed, but I honestly don’t know. I just woke up one day and they didn’t seem gross to me anymore. I’ve been enjoying them ever since.
When we think of vitamin C oranges are usually the first thing that come to mind, but blackberries are also a fantastic source. A cup of this little guys contains HALF your RDA of vitamin C.
Vit C is important for lots of reasons. For example, it helps to regenerate the skin, battle those pesky free radicals, absorb iron and heal wounds.
I have such a nostalgic relationship with Blackberries. Growing up in the countryside, they were always in our house. Mum used to take us out to pick them, and then that evening we’d be rewarded with one of her beautiful homemade blackberry and apple crumbles. #Memories
The good news is that even if you can’t go out and pick them yourself, you’ll find them in almost every supermarket these days.
A recent addition to my cupboard, I’ve only been eating pumpkin seeds regularly for the last few months. I love the extra texture they bring to my breakfast and they also go great in a salad.
They are a very dense and heavy food, meaning they keep you satisfied for longer. They are the perfect snack to help keep cravings at bay.
They are also surprisingly high in protein too. 28 grams of these seeds contains 7G of protein (just to put that into perspective 28G of egg contains 4G!).
Protein is one of the most functional nutrients out there. Our bodies use it to build and repair tissues, to make hormones and enzymes and it is also important for our skin and blood.
Since having a dairy allergy from a young age, I have tried every type of milk alternative there is. Soya, coconut, rice, almond, you name it, I’ve tried it. I settled on soya milk for a long time, but only in my tea and coffee. It just didn’t taste good to me on its own or with a bowl of cereal.
Then along came oat milk.
I tried it about a year ago with a coffee and it was such a creamy, delicious change to the soya milk. I then started using it in baking and cooking, again creamy and zero aftertaste. Then eventually I started using it with my oats and OH MY GOD it was divine.
Apart from being super tasty it also has lots of health benefits. One cup contains roughly 30% of your RDA of riboflavin (That Vit B2). Riboflavin is important for producing energy, the development of cells and for the breakdown of fats.
Oat milk is also higher in fibre than other milk drinks:
- 100g Cows milk – 0.0g
- 100g soya milk – 0.6g
- 100g oat milk – 2.0g
Fibre is really important for your digestive system. Keeping your gut happy effects everything from your skin to your mood, so getting enough is essential. The RDA is between 14g – 38g per day, depending on your age and gender etc.
It’s far from flaxseed we were reared!
Well not that far actually, my folks were well ahead of the nutrition game when we were kids, but I’ll save that for another article.
Although flaxseed might seem a bit ‘notiony’, if you can look past that and see it for all its benefits it is well worth adding to the press.
It contains Omega-3 essential fatty acids, which can lower your risk of heart disease (by lowering triglyceride levels). They can also help to reduce joint pain and stiffness.
AND, they may even have a connection to lowering levels of depression. (I don’t know the ins and outs of that one but it’s worth researching if you are interested. Here’s an article that goes into much more scientific detail.)
So, there you go. Eaten alone, each of the above have lots of individual benefits, mix them together and you’ve got yourself a really good start to the day.
Here are the measurements of the photo above:
- 1 cup of oats
- 1 cup of oats milk (add more depending on constancy you like)
- 1/4 cup blackberries
- 1 Tbsp pumpkin seeds
- 1 Tbsp ground flaxseed
Written with love,