Healthy Breakfast
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Quick and Healthy Breakfast Ideas. DIY Instant Oats.
When it comes to breakfast on a busy morning, sometimes five minutes of making porridge is just four minutes too many. The obvious answer is instant oats, but have you ever thought of making your own version of this supermarket staple? Us neither…until now.
What’s the Difference Between Instant Porridge and Regular Porridge?
Instant porridge is the kind that simply requires you to pour over boiling water (or hot milk) and wait.
Instant porridge is pre-cooked and dried, then rolled even thinner than the regular kind. This extra processing step means they can soak up hot water or milk super quickly. Often sold as a convenience food, these are the single-serve pots that you find at a premium price in the cereal aisle, or that you buy ready-prepared from large chain coffee shops. They tend to come with added milk powder, sweeteners, and flavourings.
Regular porridge oats, which are either rolled or steel-cut, require a bit more time on the stovetop or in the microwave to soften up and become all creamy and delicious. These just come in a bag, without any adulterations.
While both types have their perks, it’s the time-saving convenience of instant oats that often wins the morning rush hour. But, as with most convenience foods, that premium really does come at a price.
Are instant oats and quick oats the same?
Quick oats undergo more processing than traditional rolled oats, making them quicker to cook. They’re rolled thinner than regular oats but not as thin as instant oats. This means they soften up and cook faster than rolled oats, but they still retain a bit more of their texture and nuttiness compared to their instant counterparts.
Like regular oats, quick oats usually just come in a bag. They are designed for preparing your own porridge; just a bit more quickly.
Are Instant Oats Healthy?
Whilst there is nothing wrong with instant oats per se there are a few pitfalls to watch out for. Sometimes, but not always, they may have had some of their bran content removed so can contain less insoluble fibre. As processed convenience foods, they may also contain any number of additives, so it is always wise to check the label.
It is not the instantness which can make them unhealthy, it is more a case of what else goes in it.
Why Choose DIY Instant Oats?
Instant oats may be super convenient, but that is about where the benefits end. DIY instant oats, on the other hand, are a complete game changer. Frankly, we don’t know why we didn’t think of it sooner.
Cost-effective compared to store-bought options
With most instant oats you are paying for the pot. Compared to the price of a bag of oats, these things are crazy expensive. Even with the extra superfood additions, DIY instant oats provide far greater value for money.
Customizable to suit personal taste preferences
When you make your own, you are free to do as you please. Instant oats are pretty standard in their flavour options; none of them particularly enticing and nearly all of them super sweet. Golden syrup anyone?
Free from added preservatives and artificial flavours
And of course, you have full control over what you add. Think natural ingredients like dates, chia, and flax rather than sugar and flavourings.
The Basic DIY Instant Oats Recipe
Whilst you could, theoretically, prepare these with a large chopping knife, you will get far better results with a food processor. Not only will it be quicker and easier, but the resulting oats will be quicker to make and creamier to eat. The point is to make up a big batch so that you have a jar of instant oats ready in the cupboard.
As all the ingredients are dry, you don’t have to worry about shelf-life.
Key Ingredients
Oats
Unsurprisingly, oats are the main ingredient in our DIY instant oats. Feel free to use either standard rolled oats (or Jumbo) or quick cook oats. We don’t use overly processed oats. Instead, we break them down in the food processor to make them finer.
Milk Powder
Full-fat milk powder is ideal, but you could also choose a plant-based powder too. A whey-based protein powder would also work. You could add plant-based protein powder but it may not bring that creamy aspect you are looking for. Failing that, you can just leave it out.
Chia Seeds
Chia seeds are the magic ingredient in DIY instant oats. They are responsible for the thick creamy texture that happens so quickly.
Flax Powder
Flax also helps to create the porridge texture, by helping to speed up the process.
Dates
We use dates to add sweetness rather than sugar.
Dried Fruit
Dried fruit also brings sweetness, as well as textural contrast. You can choose whatever you like depending on your desired flavour profile.
Spices
Adding sweet spices to the mix brings the final flourish of flavour, as well as another element of sweetness. Cinnamon, cardamom, and vanilla powder all work especially well.
Recipe for DIY Instant Oats
This recipe is for our nutty apple and cinnamon porridge. You can switch out the fruit, nuts and spices as you wish.
Makes roughly 10 x 60g portions
2 cups oats
1 cup milk powder
1 cup chopped dates
1 cup dried apple slices
1/2 cup walnuts
1/2 cup almonds
1/4 cup chia seeds
1/2 cup ground flaxseed or LSA powder
1 tbsp cinnamon powder
1/4 tsp cardamom powder
1 tsp vanilla powder
- Place everything in a food processor and blitz until the oats are coarsely powdered.
- You will have a coarse powder, with larger pieces of nuts, fruit and dates.
- Store in an airtight jar and use as required.
To make your porridge, add 60g (roughly 4 tablespoons) of mix to a bowl. Pour enough boiling water over to cover. Leave to stand for 1 minute, or blast in the microwave for 30 seconds.
There’s no end to the variations you could make on this basic recipe. Experiment with different dried fruits, or even fruit powders, or maybe switch up the seeds you use.
Have you discovered our range of healthy cereals yet? Find out more about the benefits of a healthy breakfast.
This article was reproduced on this site with permission from operafoods.com.au the “Healthy Breakfast Blog”.
See original article:- Quick and Healthy Breakfast Ideas. DIY Instant Oats.
quick and healthy breakfast ideas. diy instant oats.
Top 10 Breakfast Foods to Fuel Your Morning
Whatever your day may bring, breakfast should be the fuel that propels you forward and then keeps you going until lunch, or longer. But what are the best foods for the job? In this article we take a look at the top 10 foods for a healthy breakfast, and also consider some of those you may want to avoid, or at least keep to a minimum.
What Are 10 Healthy Breakfast Foods?
Oats
When it comes to kick-starting your day, oats tick all the right boxes. Packed with heart-healthy fibre, they help keep your cholesterol levels in check and your digestive system happy.
But the benefits don’t stop there. Oats are also full of the good kind of carbs that give you a slow-release energy to power through your morning without hitting a slump. Plus, they’re incredibly versatile!
Whether you’re enjoying a warm bowl of porridge topped with fresh fruit and nuts or grabbing an oat-based granola bar on the go, oats really are the breakfast of champions.
Eggs
Eggs are one of very few ingredients considered to be a complete food, providing most of the nutrients our body needs.
An excellent source of protein, with all nine essential amino acids, eggs will keep you full and focused throughout your morning. They’re also full of essential fats, vitamins, and minerals, including vitamin D for bone health and choline for brain function.
Whether you prefer them scrambled, boiled, poached, or folded into a fluffy omelette, eggs are as versatile as they are quick and easy to cook.
Cereal
A super quick fix for a busy morning, cereal can be a wholesome choice too if you choose wisely. We’re talking cereals that are whole grain, low in sugar, and high in fibre.
Muesli and granola have all the right credentials, but do read the label carefully to make sure they contain more of the good stuff than the bad. You can find out more about why we believe that wholegrains are the heart of a healthy cereal.
Top it off with some sliced bananas or a handful of berries for that extra boost of nutrients and sweetness!
Wholegrain Toast
Sticking with the theme of wholegrains, we should address the elephant in the room. Bread gets such a bad press nowadays but again, when you choose wisely, it is not all bad.
Wholegrains are fantastic for heart health and digestion because of their high fibre content, which also keeps you feeling fuller for longer, reducing the temptation for mid-morning snacking. They have a lower glycaemic index than refined grains, so they help maintain steady blood sugar levels. Balanced out with healthy fats and proteins, maybe toast is not the breakfast baddie after all.
So, whichever way you slice it, wholegrain toast is a simple and satisfying choice for a nutritious breakfast.
Yoghurt
When it comes to quick and easy foods for breakfast, yoghurt is a popular choice. An excellent source of probiotics, which are fabulous for maintaining a happy gut flora, it is also packed with protein.
Whether you’re a fan of the creamy Greek yoghurt or prefer the plant-based varieties, there’s a yoghurt out there to suit your taste and nutritional needs. Spoon into a bowl and toss in your favourite fruits, a swirl of honey, and a sprinkle of nuts and seeds for a perfect start to your day.
Plus, it’s a breeze to prep when you’re short on time. Who knew something so simple could be so good for you, right?
Fruit
Fruits really is nature’s candy, and if you are seeking a little sweetness then this is the sugar to choose. Packed with the good stuff, not only does it satisfy your sweet tooth naturally, but the fibre in fruit helps safeguard against those blood sugar spikes associated with sugar.
So, whether it’s a vibrant smoothie bowl bursting with tropical sunshine or a simple apple on the go, incorporating fruit into your breakfast is a delicious way to fuel your body and keep your taste buds happy.
Vegetables
Veggies for breakfast might sound unconventional to some, but there are few foods on the planet as blessed with plant power. Some veg are more suited to breakfast than others, and a chosen few have gained a permanent place in the breakfast lexicon. Spinach has become the acceptable face of greens in the morning, whilst tomatoes and mushrooms have long held their place on the breakfast plate. Peppers and onions pack a punch of flavour that eggs welcome, and even chillies are thought to be an excellent wake up call.
Sneaking veggies into your morning meal, adds not just a splash of colour to your plate, but also gives you a head start on the daily nutritional goals. So why not get creative? It’s all about making that morning meal work for you in the tastiest, healthiest way possible!
Avocado
Avocado. The superhero of breakfast foods! Full of heart-healthy monounsaturated fats, it does wonders for keeping those cholesterol levels in check.
Whether you’re smashing it onto toast or slicing it into a spinach salad, avocados are the gift that keeps on giving. And they have way more to offer than just those good fats; they also have just the right balance of sodium and potassium that can help regulate blood pressure and reduce the risk of stroke.
Besides, the creamy texture and subtle flavour makes avocado a dream to pair with almost anything
Seeds
Seeds do far more than add a toasty crunch. Chia, flax, pumpkin, and sunflower seeds are just a handful of choices that can supercharge your morning routine. Rich in omega-3 fatty acids, which are essential for brain health, seeds contain all the nutrients necessary to grow a whole new plant. That’s a lot of goodness in a tiny little space.
Sprinkle them over yogurt or oatmeal, toss them into your morning smoothie, or bake them into your morning muffins. They add a satisfying pop of texture and a nutty flavour that gives your brekkie a boost.
Nuts
Nuts are also champions for your brain, delivering a dose of omega-3s and antioxidants that are sure to keep those neurons firing. Like seeds, they all offer something slightly different, so mix it up with as many varieties as you can.
Walnuts are a particularly good choice for breakfast, and are positively brimming with nutrients to boost your brain health.
What Foods Should I Avoid For Breakfast?
Starting your day off with the wrong foods can set you back before you’ve even stepped out the door, leaving you feeling sluggish or hungry way before lunch. What’s more, they do little to support your health on a long term basis either. Let’s run through some morning no-no’s:
Sugary cereals
Sugary cereals might be tempting with their bright colors and sweet taste, but they are the very opposite of a healthy breakfast food. These cereals are often loaded with refined sugars and lack substantial fibre, protein, or healthy fats—key elements that give you that lasting energy to tackle your day.
When you start your morning with a high-sugar cereal, you’re more likely to experience a mid-morning crash as your blood sugar spikes and then plummets. Instead of setting up for success, they leave you reaching for a snack long before lunchtime, not to mention the long-term health impacts of consistently high sugar intake.
Read more about making the switch to low sugar cereal
Refined pastries and doughnuts
Tempting, but no.
Refined pastries and doughnuts might seem like the perfect comfort food to start off your morning, yet their convenience and taste come with a downside. These sweet treats are typically made from processed white flour and are packed with sugar, which can lead to a rapid spike in your blood sugar levels. This spike can not only leave you with a notorious ‘sugar crash’ but also may result in you feeling hungrier sooner. Additionally, they’re often bereft of essential nutrients like fibre and protein which are crucial to kickstart your metabolism and keep you feeling full and focused throughout your morning.
So, as tempting as they are, it’s best to reserve these goodies for occasional treats rather than everyday breakfast fare.
High-sugar fruit juices
Glugging down a glass of juice might seem like a great way to start your day, but what’s really in your glass?
High-sugar fruit juices are often missing the fibrous goodness that you find in whole fruits. Without the fibre, that liquid rush of fructose hits your system fast, leading to a quick spike in blood sugar levels. Just like with our not-so-friend, the sugary cereal, you could find yourself tumbling down from a sugar high way before your next meal.
Plus, many of these juices have just as much sugar as sodas, minus the beneficial nutrients that whole fruits provide. Much better to grab a piece of fruit for the full quota of flavour, fibre, and vitamins.
Processed meat
Processed meats, like bacon and sausage, might be breakfast staples for many, but let’s take a closer look at that familiar fry up.
These meats often go through extensive processing, loaded with salt, preservatives, and sometimes even sweeteners, which ranks them pretty low on the health scale. They’re often cited as increasing the risk of chronic diseases such as heart disease and cancer. They’re not doing you any favours in the nutrient department either—offering more negatives than positives.
It’s a far cry from the lean protein and wholesome nutrition you really need to start the day strong. So maybe, instead of making them a morning mainstay, it could be time to lean towards healthier proteins like eggs or Greek yogurt for your first meal of the day.
Ultimately, a breakfast built on high-sugar, high-fat, and highly-processed foods can mess with your energy and health. Opting for whole, nutrient-rich foods is always the way to go!
What Are 5 Healthy Breakfast Combinations?
We have seen the foods that make great healthy choices, and some of those that don’t. But what really makes a healthy breakfast is striking a balance of all those nutrients.
- Greek Yogurt Parfait: Layer up Greek yogurt with a mix of fresh berries, a drizzle of honey, and a sprinkle of granola for that delightful crunch.
- Oatmeal Supreme: Start with warm oatmeal, top it off with sliced bananas and walnuts, and finish with a sprinkle of cinnamon for a heart-healthy treat.
- Avocado Toast with a Twist: Whole-grain bread toasted to perfection, adorned with mashed avocado, topped with poached eggs, and a pinch of red pepper flakes for a little zing.
- Smoothie Bowl: Blend some spinach with frozen mango, a banana, and almond milk for your base, then garnish with chia seeds and mixed nuts for an extra energy boost.
- The Classic with a Healthy Spin: Whole-wheat English muffin with grilled mushrooms, a side of scrambled egg, and a handful of roasted vine-ripened cherry tomatoes for a balanced morning meal.
Combining proteins, complex carbs, and healthy fats means you’re setting yourself up for a morning of success. Just a few simple ingredients are all you need to fuel your body and mind. In fact, when it comes to healthy food in general, we always think that simple is best.
So whether you’re a sweet or savoury fan, these breakfast foods are designed to please your palate while giving you the kick-start you need. Remember, the key to a nutritious breakfast is balance—getting those proteins, carbs, and healthy fats altogether on your plate.
Explore our range of healthy cereals to help you cross one of your healthy breakfast foods off the list!
This article was reproduced on this site with permission from operafoods.com.au the “Healthy Breakfast Cereal Manufacturers”.
See original article:- Top 10 Breakfast Foods to Fuel Your Morning
Why Oats are Still the Backbone of a Healthy Cereal
What with keto, and the controversial avenin/gluten content debate, oats have begun to get as much bad press as wheat. Yet the truth is that its very low in gluten and unless you have clearly identified that avenin causes you problems, then you should strongly consider including oats as a regular part of your diet.
The Heart of a Healthy Cereal
At Opera Foods we take our breakfast pretty seriously. We spent a long time considering ‘what makes a healthy breakfast‘ and reached the conclusion that wholegrain cereal is the healthiest breakfast of them all.
So what does that mean? Certainly not all wholegrain cereals are equal. Staying away from the big commercial brands, especially those marketed towards children, is probably a good start. When choosing a healthy cereal, muesli, granola, and porridge, are at the top of most people’s lists.
Speciality blends (such as keto or Paleo ) aside, most of these breakfast cereals have one thing in common. And that is oats. If wholegrains are truly the heart of a healthy cereal, then oats are most definitely the backbone.
Oats in Granola
The entire point of granola is those crunchy, possibly even chewy, clusters. It is one of the things that sets granola apart from muesli. Btw, which side are you on? This may help; muesli vs granola.
We have lots of lovely oat based granola blends for you to try. As well as a few that aren’t.
Oats in Muesli
When Mr Bircher first created his restorative recipe, he didn’t reach for the buckwheat or the quinoa. He choose to base his easily digestible breakfast around the restorative power of oats.
Have you tried our premium muesli blends?
Oats in Porridge
Likewise, generations of Scots have started their day on a warming bowl of porridge oats, which are a staple ingredient in Scotland. Granted, this is largely because they grow really well there and traditional foods do tend to evolve through availability. Yet oats behave in a certain way when cooked in liquid that makes porridge so appealing. They have a certain creaminess, even when cooked in water, that is inherently easy to eat. A bowl of porridge at breakfast will certainly see you through to lunch, and possibly all the way though to dinner. It is just that good.
Our five grain porridge blend is based on organic jumbo oats.
The Health Benefits of Oats
Oats have a ton of beneficial properties and can be considered a true superfood. Which is why we recommend that you only eliminate them from your diet if the downsides outweigh the good.
In short, oats can…
- help lower cholesterol
- help control insulin secretion
- help lower anxiety
- prevent blood sugar spikes
- soothe your gut
- supercharge your skin
Which is quite a lot for an unassuming and often misunderstood little grain. So how do oats manage to provide all these benefits. What supercharges this super grain?
Beta – glucan; heart healthy fibre
Beta-glucan is a soluble fibre found in many grains, yet is particularly abundant in oats.
Soluble fibre dissolves in water to form a gel, unlike insoluble fibre that passes straight through. Although both are types of fibre, they actually have the opposite effect on the body. Together they provide powerful protection for your gut.
The mucus-like gel coats and lubricates the gut lining, slowing down digestion and keeping you fuller for longer. This, in turn slows down the absorption of sugar and helps to stabilise blood sugar levels as well as improve overall blood sugar regulation.
Beta-glucan has been shown to to drastically lower LDL (unhealthy) cholesterol levels, leading to a marked improvement in total cholesterol.
Essential mineral magnesium
Things rarely work in isolation, especially when it comes to health and nutrition. Oats are known to be one of the best foods for helping to control blood sugar levels. Not only does the beta glucan help with blood sugar regulation, but oats are also a rich source of magnesium that helps to regulate insulin secretion. A diabetic double whammy, if you like.
Gramine; nature’s sedative
Oats are a traditional remedy for insomnia, depression and anxiety. We now know that they contain the alkaloid gramine, that acts as a natural sedative.
Water loving polysaccharides
Oats are also well known for their skin softening properties, and again feature highly in traditional beauty remedies. Their excellent moisturising properties are down to the sugars that they contain, which attract and hold water to lubricate the skin.
Silica; skin care’s best kept secret
The mineral silica is involved in the making of collagen and elastin, which provides the structure for firm youthful looking skin. It is also found in hyaluronic acid (yes, that one) which helps to keep the skin matrix supple.
Tocotrienol; skin soothing vitamin E
Oats are very soothing for the skin. They contain a compound known as tocotrienol, which is actually a member of the vitamin E family. As well as its skin soothing properties, it is thought to offer some protection against UV damage too.
Zinc; for problem skin and hair
As if all of this were not enough, oats also contain zinc, which is helpful in controlling sebum production. Greasy hair and breakout skin are often caused by out of control sebum production, and zinc can certainly help with this.
So that’s the lowdown on why oats are such a valuable part of a healthy diet, unless of course you do have issues with avenin sensitivity. Oats are very low in Gluten. In the USA they allow it to be called Gluten Free. Including them in your diet may reap more rewards than excluding them so we believe it is well worth serious consideration.
As always, feel free to explore our range of premium healthy cereals, available to buy online in bulk today.
This article was reproduced on this site with permission from operafoods.com.au the “Australian Breakfast Cereal Manufacturers”.
See original article:- Why Oats are Still the Backbone of a Healthy Cereal
What is a healthy breakfast?
Breakfast provides nutritional benefits but also has a positive impact on our mental health and wellbeing. But what is a healthy breakfast?
In this article we cover all the breakfast basics, beginning with the many benefits of eating breakfast. We explore the foods that make up a healthy breakfast and look at why some breakfast cereals are healthier than others.
TABLE OF CONTENTS
Why is breakfast important?
What is a healthy breakfast?
A balanced breakfast
Wholegrains for breakfast
Fruit for breakfast
Dairy for breakfast
Healthy breakfast cereal
Is muesli healthy?
Is granola healthy?
Is porridge healthy?
A healthy oat breakfast
Gluten-free cereal
Choose low-sugar cereal
How to build a healthy breakfast
Why is breakfast important?
Eating breakfast restores energy levels
After 8 hours without food, if you don’t eat breakfast you will be running on empty all day. Chances are you will try to make up the losses with caffeine and then reach for the sugar by 11am.
A healthy breakfast replenishes nutrient levels
Food is more than a simple energy equation and the body requires a balance of nutrients to help it work efficiently and effectively. It makes sense to get the day off to the best start possible, with a broad range of nutrients.
A balanced breakfast can help you achieve your 5 a day
Breakfast is the ideal opportunity to get a head start on your 5 a day, and is a great time to get some fruit on board. Lunch and dinner may well be more vegetable based, so a few portions of fruit in the morning is a great idea.
Eating breakfast helps to regulate hunger
Eating a healthy breakfast gives us the energy, and the nutrients, to see us through to lunch. Not only do we need slow release energy to prevent those energy slumps, but quite often when we feel hunger it is because we lack certain nutrients.
A healthy breakfast provides fibre
We need at least 30g of fibre each day and eating wholegrains at breakfast is a good way to get ahead of the game. Eating fibre first thing not only keeps us feeling full but also aids digestion. A sluggish bowel can leave us feeling tired and uncomfortable, but a healthy digestive system won’t slow us down.
Eating breakfast can sharpen focus and increase mental performance
Hunger is not only a distraction in itself, but the brain needs nutrients to perform well. The brain requires a constant steady supply of glucose, as well as B vitamins and fatty acids.
Breakfast boosts metabolism
We have all heard the phrase ‘kick-start your metabolism’ and eating breakfast does just that. Eating boosts the metabolism. Eating breakfast gets the metabolism going at the start of your day, for efficient calorie burning throughout the day.
Metabolism is the term used to define chemical reactions within the body. In nutrition, metabolism is the conversion of food into energy and the breaking down of nutrients. In lay terms we tend to use it to refer to how efficiently we are burning calories. Or in even simpler terms; how easily we gain, or lose, weight.
Our basal metabolic rate (BMR) is the number of calories that we burn at rest. Determined largely by genetics, underlying health issues, and body composition, we can however give nature a helping hand. Exercise, indeed any form of movement, is one. Eating, is another. Which is why we are doing ourselves no favours by skipping breakfast.
A balanced breakfast can help to stabilise blood sugars
A slow release of energy regulates insulin production and keeps blood sugar levels steady. Not only is this vital for overall, long-term health, but it prevents the exhausting cycle of highs and crashes that comes when we rely on instantly gratifying sources of energy such as refined carbohydrates.
Eating a healthy breakfast reinforces positive feedback
If you feel good in yourself physically and mentally, then you are likely to make positive healthy choices. Making healthy choices will help you to feel good. And round it goes. That’s a positive feedback loop. It creates its own momentum.
Those who eat breakfast have better weight control
Weight control is tied in with all of these things. With better control over our metabolic processes we have a greater chance of reaching, and maintaining our healthy body weight.
What is a healthy breakfast?
Breakfast is a matter of personal choice that is likely to mean different things to different people, according to the dictates of a varying routine. The breakfast we eat on a work or school day may be totally different to a weekend breakfast. Most of us tend to eat the same thing for breakfast, especially on the days when we need to be up and at it. Which is fine; routine may be the thing that stands between breakfast or no breakfast all.
Nutritional science agrees on two things. What makes a healthy breakfast, and what doesn’t.
What we don’t want for breakfast is sugar, and other refined carbs, or excessive saturated fats and salt. So that’s the traditional breakfast proteins best kept to a bare minimum, as well as the other side of the coin, which is sugary breakfast cereals or white toast. Basically, all the stuff we have breakfasted upon for years.
Yet these are the extremes. Fatty salty proteins and really carby carbs.
In the middle, lies some excellent food choices. Wholesome, nutritious food. Not all carbs are inherently evil, just as not all protein is a heart attack waiting to happen. The thing that we seek is…balance.
A balanced breakfast
It stands to reason that a balanced breakfast, just like a balanced diet, takes into account ALL of the food groups. The five food groups are…
Starchy foods – for energy
Fruit and veg – plenty of vitamins, minerals, and phytochemicals
Dairy – a good source of calcium
Protein – for growth and repair
Fats – provide essential fatty acids
Within these groups, some foods support a healthy lifestyle more than others. Eaten in moderation, no food is bad, yet sensible choices are the cornerstone of healthy eating. As a general rule of thumb, stick to foods as close to their natural state as possible as these have a greater chance of having their nutritional profile intact.
Nutritionists consistently recommend that a balanced breakfast consists of…
- A serving of wholegrains
- A portion or two of fruit
- A portion of dairy
That’s roughly 30g wholegrains, 150g fruit, and 100g of yoghurt or 250g milk.
Additional fats and proteins can be added according to your needs and your daily diet as a whole. Nuts and seeds are all excellent sources of protein and fat.
From a breakfast viewpoint, this group of foods makes perfect sense. Grains, fruit, and dairy, with a handful of nuts and seeds thrown in. It is almost as if they evolved with breakfast in mind. They involve minimal prep, are quick to eat, and easy to digest. Not to mention nutrient dense.
Wholegrains for breakfast
We don’t seem to be able to grasp the fact that grains are good for us. When it comes to nutrition, grains have become a contentious topic. They involve carbohydrate. And gluten. And then there’s the question of phytic acid. We may have finally twigged that over consumption of refined grains has led to a whole host of health issues, yet unrefined grains are a different story. An important part of a healthy balanced diet, grains are not something we should dismiss lightly. They do, after all, constitute an entire food group.
Grains are the seeds of grasses known collectively as cereals. Rice, wheat, and sorghum are all examples. Oats, barley, rye, and bulghur are also cereals. Buckwheat and quinoa are examples of pseudo-cereals; they are seeds but not of cereal grasses. Wholegrains are less refined and have more of their natural structure intact, with less of the nutrients removed.
The benefits of wholegrains
Not only are grains a comparatively low-cost food, providing bulk to our diet, but they also come with a range of health benefits too. They have been shown to lower the risk of heart attack and stroke. They also help to regulate blood sugar levels. Unrefined, they are an important source of fibre; a vital nutrient for digestive health.
Fibre slows down the release of sugars into the blood stream. Which is why refined grains have the opposite effect and have given carbohydrates a bad name. Refined grains have had all, or most, of their fibre removed, and a lot of their proteins and fats too, so release their sugars far too quickly. This results in insulin spikes, and also storage of excess sugars as body fat. Fibre also encourages digestive transit, which helps us digest food more efficiently and eliminate waste.
Soluble fibre, like that found in oats, also helps to stabilise blood sugar.
What about gluten-free grains?
Not all grains contain gluten. There are several gluten-free grains, including rice and sorghum. Buckwheat and quinoa may not be true grains, but they are gluten-free and can happily take the place of other, gluten-containing, grains.
Fruit for breakfast
Fruit, believe it or not, also gets a bad press. We have become so enamoured of the idea that sugar is bad for us, that we have become afraid of fruit. Yet fruit has powerful nutrients found in no other foods on Earth. As with the carbohydrate content of wholegrains, the importance lies in the whole package. Some of the most nutrient dense foods to be found are fruit. Not only do they come with fibre (sometimes soluble – as in apples) that slows down the absorption of sugar but also a whole array of vitamins and phytochemicals.
Breakfast is the ideal opportunity for eating fruit. As part of a balanced meal, alongside the fibre from the grains, plus the fats and protein from dairy as well as nuts and seeds, the sugars in fruit are taken into the body even more slowly. Fruit is sweet and easy to eat. A form of easily digestible nutrients after the nightly period of fasting.
Dairy for breakfast
And then there is dairy. Much maligned and misunderstood. So much so that it is another entire food group disappearing from our diet. We understand that there are a number of good reasons that you may not want dairy as part of your diet. We are not here to debate, or to judge. However, the nutrient value of dairy foods such as milk and yoghurt cannot be denied.
Milk is a natural partner for breakfast cereal. Just as yoghurt is a natural partner for fruit. A trio of nutritious foods with which to begin the day.
250g milk contains 8g protein. That is around one-fifth of the daily needs for a female and provides all of the essential amino acids. Whey protein in particular is rich in branched-chain amino acids which is why they make protein powder from whey. Speaking of whey, milk is 88% water so it is hydrating as well as nutritious.
250g full-fat milk contains 8g fat and is a complex mix of hundreds of fatty acids.
Milk is high in Vitamin B12, and is one of the best sources of Vitamin B2. It is the best source of easily absorbable calcium and is usually fortified with Vitamin D.
Yoghurt, made from fermented milk, has the same nutrient profile as milk. It also contains beneficial bacteria and may have extra protein.
Healthy breakfast cereal
Usually when we refer to cereal we mean breakfast cereal, not the grasses that grains come from. We have talked about the health benefits of eating wholegrains for breakfast, but what does that mean in terms of breakfast cereals?
Is eating cereal for breakfast healthy?
The answer to that depends on the type of cereal you choose. And also what you put with it to make a meal. Snacking on a bowl of dry frosted flakes just won’t cut it. Let’s take a walk down the cereal aisle and see what we can find.
We can immediately eliminate the most obvious. The whole range of breakfast cereals that may taste like sugary/chocolatey heaven, but sure aren’t doing much to support your healthy eating goals. Scarily, most of it is marketed to kids. You know the ones, so we won’t go into detail.
Then there are the less obvious. Probably marketed as wholegrain, but a closer look at the label reveals plenty of not-whole grains and a fair old amount of sugar.
Then there is the truly confusing. The breakfast cereals that were intended to be healthy, that we expect to be healthy, but these days we just can’t be entirely sure…
Is muesli healthy?
Muesli, invented by a doctor, began life as a health food and has managed to hold on to that reputation. Full of raw, natural ingredients, muesli is a wholesome mixture of grains, nuts, and dried fruit. Modern muesli tends to have seeds added to the mix too; pumpkin, sunflower and the like. With the emphasis on the raw, muesli is known for being rather hard work to eat. From a health perspective, this is kinda the point.
Commercial muesli has a slightly different image and can be full of sugar. Designed to be sweet, creamy, and way more easy to eat, it can focus on cheaper grains such as wheat flakes to make up its bulk. Fruit and nuts may be at a minimum, and there can be a high proportion of milk powder. Premium commercial muesli is more likely to contain higher quality ingredients, with a higher proportion of the good stuff like nuts and fruit, but can still come with a hefty dose of sugar.
To answer the question, yes a good quality muesli is a healthy breakfast choice that fits current health recommendations.
Is granola healthy?
Granola has been around as long as muesli and also has its roots amongst the health conscious. The major point of difference is that where muesli is raw, granola is baked. Unfortunately though, the thing that makes traditional style granola so crunchy and moreish is the fat and sugar that sticks it together.
Gourmet granola still needs some kind of fat and some kind of sweetener to make it granola, but is made up of a wider variety of unrefined grains, nuts, seeds and fruit. Good granola, like ours, uses healthy fats and minimal amounts of natural sugar to create the moreish crunchy breakfast cereal that we all know and love.
When you are looking for healthy granola, check the label for high quality ingredients, and a low sugar content. And stick to the recommended portion sizes.
Vegan granola
A lot of granola is vegan by nature, but you will want to check the label for added honey. It is unlikely, but some granola may contain butter or milk solids, so look out for that too.
Is porridge healthy?
You would think that this wouldn’t need to be a question but with pre-packaged ready-to-go cereals on the rise, you just never quite know.
We know that oats are a wonderful thing. Some are more refined that others. Which is actually fine. Some oats are refined more than others yet still come with most of their nutrient credentials intact. They just cook more quickly. Some oats are milled out of all existence, so maybe avoid those.
Porridge is now available as ready to go (already wet) and also as ready to make (dry). Watch out for the ingredients in these, as they may be bulked up with powders, sugars, flavourings, and all manner of extra things.
Then there’s the question of what you put in/on your porridge. If you are partial to half a pint of double cream and a few spoons of crunchy demerara sugar as oppose to a spoonful of yoghurt and a handful of berries, then who are we to judge. The good news is that oats are always awesome. The bad news is that it can be easy to offset all the good stuff with a ton of extra calories. Keep nutrient density top of mind and you will be fine. Redefine decadence.
A healthy oat breakfast
Of course, what all of these breakfast cereals have in common is oats. Possibly the most super of all the superfoods, oats really are one of the best things you can eat to support your health and wellbeing.
There is ongoing debate about whether oats contain gluten or not. It is commonly believed that any gluten contamination in oats comes from the processing yet there may be more to it than that. Find out what we discovered in our article ‘are oats gluten-free?’.
What makes oats so great?
Oats are composed of over 10% fibre, most of which is a soluble fibre known as beta-glucan. Digested slowly, this soluble fibre keeps us feeling fuller for longer. Overall, oats are easy to digest, which makes them an ideal food for breakfast.
Beta glucan helps to lower LDL cholesterol levels (the ‘bad’ cholesterol that you don’t want) and helps to prevent blood sugar spikes. Magnesium in oats also helps in regulating insulin secretion.
Oats are a unique source of antioxidant aventhramides which are thought to help prevent heart disease. They also contain a natural sedative called gramine.
Gluten-free cereal
Whether or not you tolerate oats will depend on your individual circumstances, but if you are looking for gluten-free cereal then you do have options. Look for breakfast cereal made from gluten-free grains such as buckwheat or quinoa. These are often puffed and make a delicious addition to granola so you won’t feel you are missing out.
Choose low-sugar cereal
We have talked a lot about the good things that go into breakfast cereal, and mentioned (quite a bit) about the bad. But just in case you didn’t quite catch the point, here it is again.
Choose low sugar breakfast cereal.
A lot of breakfast cereal, even the so called healthy types and premium options, will come with a higher proportion of sugar (even natural ones) than you would like. Some breakfast cereals contain as much as 40% sugar.
Ideally you want to aim for less than 5% sugar, and at least 3% fibre.
How to build a healthy breakfast
With our breakfast formula of 30g wholegrains + 250ml milk/100g yoghurt + 150g fresh fruit + 20g (a small handful) of nuts and seeds, you can’t really get it wrong.
We have already thrown in the nuts and seeds for you, so with our muesli and granola aim for a 50g serving.
Here’s some examples of how you can switch it up…
Classic crunchy granola, milk and a handful of berries
Yoghurt, gluten-free granola, and a sliced peach
Bircher muesli made with a bircher muesli blend, yoghurt and a grated apple
Smoothie bowl made with yoghurt, frozen berries and low-sugar granola
Porridge made with 5 grain porridge mix, milk, and a sliced banana
Breakfast shake made with rolled oats, milk and a banana
Why not explore our range of healthy cereal and start your day in the best possible way?
This article was reproduced on this site with permission from operafoods.com.au the “Bulk Cereal Suppliers”.
See original article:- What is a Healthy Breakfast
Make Granola the Breakfast Food, the” Sine Qua Non” of Your Dietary Preference
With ease-of making and carrying, nutritional value and health benefits, Granola is a hands-down winner of your ideal breakfast choice.
Granola is made up of rolled oats, pressed flat and lightly toasted together with many variations of other ingredients. Honey, nuts and puffed rice are sometimes used as add-ons. It contains fiber, nutrients and valuable minerals in abundance.
Being a good source of Carbohydrates, they provide muscles with the requisite energy for a busy and active day. The bonus is that they are easy to carry on backpacks.
The choice for the spread: You could add fruits such as dates and apricots and have it as a snack. Alternately, you could add spoonfuls of yoghurt, sliced peaches, strawberries and raspberries for a heady mix as a dessert.
JEZVE COFFEE ROSE BAY, in Sydney’s eastern suburbs, offers Plum Foods’ famous Maple nut crunch Granola, served with yoghurt and toppings of coconut or organic Acai Berry. They also serve shakes smoothies and frappes besides coffee and fresh juices. PLUM foods offer gluten-free organic Paleo Granola for an alternative.
CRANBERRY as a component for a healthy Granola is eminently suitable because of low calories and high values of Vitamins C, A and K…CRANBERRIES contain proanthocyanidins and antioxidants which helps prevent a host of diseases. Cranberries are truly a Super-Food: Reason -it helps improve digestion, prevent urinary tract infection, prevents gum diseases, lowers bad cholesterol and boosts the immune system.
SPELT AGAVE GRANOLA offers a combination of 3 fresh berries-blueberries, blackberries and raspberries..add crunchy granola with yogurt and see how your taste buds light up!
Spelt is a special healthy wheat variety that helps digestion, improves blood circulation, hormonal creation and regulation and maintains bone health.
You can buy all of them from your wholesale food Suppliers Sydney melbourne and Brisbane Opera Foods.
Amazing Benefits and Different Ways of Having Granola
Granola is an extremely popular breakfast food which is loved by many health-conscious people all over the world. It is made up of rolled oats which have been pressed flat and lightly steamed, a bit of honey, nuts and puffed rice is added. Granola is a breakfast which is regularly used by people who travel a lot as it is very easy to carry them in their backpacks.
There are many amazing health benefits of Granola because it includes fiber, nutrients and many valuable minerals. As it contains dietary fibers, it improves the digestive system of our body.
According to researchers breakfast is the most important meal of our entire day because it keeps our brain active and working throughout the day, and hence if you have our organic granola as breakfast it not only reduces the blood pressure of the body but also boosts the speed of nervous response. If you have redness in your skin and associated pain because of sun burn then granola is a great choice of breakfast for you as it contains Vitamin E which protects the skin from premature ageing, sunburn, and wrinkles.
Granola is also one of the best sources of carbohydrates, which provides our muscle with the necessary energy for a busy day. The advantage of having granola is that you can have it in many ways as your breakfast. You can add dried fruits such as dates, apricots and have it as a snack. You can also take a spoonful of granola and a spoonful of yogurt and add sliced peaches, strawberries and raspberries and have it as a dessert.