Why is Breakfast Essential?

  • Category: Food
  • February 19, 2018

A healthy breakfast should provide calories in the range of 20 percent to 35 percent of your guideline daily allowance and skipping breakfast could lead to overeating throughout the day due to an energy level drop. When we skip breakfast, we start feeling our energy levels drop throughout the day and will generally turn to caffeine or sugars to bring your energy levels back up. Breakfast restores glucose levels, and provides essential carbohydrate that is needed for the brain to function therefore it is essential to include quality ingredients such as fiber, protein, and fats will help kick start your metabolism and keep you feeling energized. 

A Good Kick Start 

Hot water with lemon first thing in the morning will provide you with vitamin C and give your immune system a boost. This aids in digestion and because lemons are high in minerals and vitamins, this will help loosen ama, or toxins, in the digestive tract. This is a great way to balance your PH levels and cleanse your system to kick start your day in a healthy way.  

What should we be eating for breakfast? 

Smoothies: 

  • Provides you with vitamins, minerals, and fiber to start your day.  
  • Use alternative sweeteners such as berries/ honey to reduce your sugar intake. 
  • Add milk or milk alternatives for a creamy fuller taste and texture. 
  • Keeps you fuller for longer.  
  • Add super foods such as chia seeds.  

 Recipe: Berry Flaxseed smoothie 

2 tablespoons whole flaxseeds
1 teaspoon chia seeds
1/2 cup fresh orange juice
1/2 cup nonfat vanilla yogurt 
1 cup unsweetened frozen mixed berries or blueberries
1 small banana, sliced (frozen) 

Place the flaxseeds and chia in dry blender, cover, and blend until ground into a fine powder. Add the orange juice, yogurt, mixed berries (or blueberries), and banana. Cover and blend until smooth. 

Steel Cut Oats  

  • A power food because an excellent source of protein, soluble and insoluble fiber, and select vitamins and minerals to start your day. 
  • Include milk or milk alternatives.  
  • Prepare the night before by soaking overnight in almond milk and berries for a quick on the go breakfast  

 Recipe: Overnight Oats  

1/2 cup steel cut oats
1/2 cup coconut milk/almond milk
1 tablespoon chia seeds
2 tablespoons slivered almonds
1/2 tablespoon maple syrup / honey 
1 teaspoon vanilla extract / or frozen berries for taste 
Mix all the ingredients together in a glass jar. Stir well, cover, and refrigerate overnight.
The next morning, remove from the fridge, top off with fresh fruit. 

(Credit: Sophie’s Café, located on the ground Floor, Auris Metro Central Hotel, Barsha Heights (Tecom), Dubai. For more information visit, www.sophiesme.com.