Don’t skip breakfast!

Bonjour,

“Thank you so much, Yves. Since I’ve been strictly following your advice, I’m not tired anymore, I don’t feel hungry all day and I finally start losing weight … I heard it many times before – even my mum told me to never skip breakfast – but your simple few rules and delicious recipes made the whole difference!”. 

As you know, a wealth of research shows that starting the day with a good nutritious -and delicious!- breakfast is the MOST important thing to do to beat cravings, maintain a healthy weight and give you the focus and energy you need to function properly, whatever your day holds.

So… DON’T SKIP BREAKFAST. If you take your health and your job seriously, it’s not negotiable – Unless you’re interested in intermittent fasting as explained in my last article, but this is another story!

So here are two key principles and seven delicious recipes, one for each day!

Don’t forget to allow some time to enjoy your breakfast.

Don’t have your breakfast on the go! Take your time and enjoy! breakfast is the most important meal of the day so it deserves all your attention and care.

Sitting while you eat, chewing to better assimilate the nutrients and enjoying each bite will go a long way towards performing at your best for the rest of the day.

Allow 15 minutes at least.

What is a good nutritious breakfast?

No croissant for a month... Really?

A croissant is a treat, not a nutritious breakfast!

Easy! It’s made up of clean protein (yoghurt, eggs, ham, beans, nut butter / all organic), complex carbs (wholemeal bread, sweet potatoes, quinoa, brown rice, hummus), some healthy fat (organic butter, avocado, olive oil, coconut oil) and a (very) limited amount of sugar.

If you can, add some leafy greens too: spinach, collard greens, rocket or, if you like it, kale. I know that might be a bit challenging for many of us, me included, but give it a go. You’ll notice the difference in your energy level very soon.

And for all croissants lovers (included me!), remember: croissants are a treat, not a breakfast to have every day! I’ll write an article on this delicacy very soon!

Here are my favourite breakfast recipes. Bon appetit

 

BREAKFAST 1: HOME-MADE GRANOLA TRIFLES, BY BONDI HARVEST

  • 1 tablespoon pumpkin seeds
  • 1 tablespoon pistachios
  • 1 tablespoon walnuts
  • 1 tablespoon macadamias
  • 1/4 teaspoon ground cinnamon
  • finely grated zest of 1 lemon
  • 1/4 spring thyme
  • 1 tablespoon honey
  • 2 cups of natural yoghurt
  • In season fruit

BREAKFAST 2: CLASSIC

2 organic poached eggs served with one cup of slightly steamed spinach, some wild-caught salmon (grilled or poached) with mushrooms, some wholemeal bread, some grass-fed butter, a pinch of natural sea salt and pepper. Heaven!

BREAKFAST 3: FRENCH COUNTRYSIDE STYLE

  • 2 slices of organic ham
  • a piece of real cheese
  • a piece of wholemeal bread
  • one apple

BREAKFAST 4: HOME-MADE MUESLI/GRANOLA IF YOU ARE ADDICTED TO CEREALS …

  • Coconut oil *(1/3 or ½ cup), rolled oats (1 kg), 250 grs nuts (almonds, walnuts, macadamia), pumpkin seeds): you can change the quantities depending on what you like
  • Fresh berries, fresh fruits, full cream yoghurt, full cream milk
  • Optional: Dried goji berries, sultanas, dried black currant
  • Optional: raw maple syrup (1/3 cup), cinnamon*, rolled amaranth and rolled quinoa (instead of or in addition to the rolled oats)
Home-made muesli... The best!

Home-made muesli… The best!

Directions:

  • Chop all the nuts in small pieces
  • Put rolled oats, nuts (almonds, walnuts, macadamia), pumpkin seeds, cinnamon in a dish (3 to 4 cm)
  • Add coconut oil and mix together until it is moist
  • You also can add the maple syrup; otherwise you can sweeten the muesli with the fresh and dried fruits when you eat it
  • Put the dish in the oven (150 degrees on grill/oven) and mix every 5 minutes until all ingredients are well roasted – not burnt!
  • Let it cool down
  • Store in a container
  • Add just before serving: fresh fruits (in particular fresh berries), some dried fruits such as sultanas, goji berries, dried black currants (not too much as they are loaded with sugar), some full fat milk and/or yoghurt if you want

Tip: You can also make muesli bars, perfect healthy snack!

Simply add some water to the mixture before putting into the oven, it will make it expand. Mark lines (to make it easier to cut when cooked) and put in the oven. Cook it very slowly.

BREAKFAST 5: IDEAL FOR THE COLDER MONTHS… and so quick

Homemade oats porridge with coconut milk. Use quinoa for a gluten-free option. I prepare a batch on Sunday night, heat it up every morning and serve with a few slices of pears or apples or banana, a few almonds or walnuts and a dash of crème fraiche. It only takes 5 minutes.

BREAKFAST 6: PERFECT MEAL

  • 2 organic eggs
  • 1 cup of spinach or rocket or collard greens or kale
  • 1 medium size sweet potato
  • natural sea salt and pepper
  • olive oil or grass-fed butter
Eggs, spinach, wholemeal bread ...

Eggs, spinach, wholemeal bread …

Directions

  • fill small pot ¾ full with filtered water, put the eggs and bring to low boil. Let it boil on low heat for 3 minutes
  • fill steamer pot with a little bit of filtered water on high heat
  • put sweet potatoes (washed and chopped in small cubes) in steam basket and steam for 5 minutes.
  • put the greens (washed and chopped in 3cm pieces) on top of the potatoes. Steam until they are tender: one minute should be enough. Remove from heat when done.
  • Peel the eggs and put them on a plate over the greens and sweet potatoes. Add salt, pepper and a piece of butter or olive oil on top.

BREAKFAST 7: ON THE GO… if you have to!

  • 1 large glass of almond milk (1 cup of almonds, 3 cups of water with vanilla extract) + ½ cup of blueberries: Blend and serve
  • A green smoothie if you like this (1 cup spinach, 1 cup parsley, ½ banana, 1 cup coconut milk, filtered water)

Have a fantastic end of the week.

Yves

2 Comments
  1. Bon Yves , tu pourrais éditer AUSSI en français ?
    Nous sommes les rois de la bonne bouffe alors tu pourrais nous parler un peu local non ?
    Bises

    Reply
    1
    • Merci Sandrine. Pourquoi pas? Mais as-tu vraiment besoin de conseil? Yves

      Reply
      1

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