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| Asparagus & Brussels sprouts hot salad. |
A savory or salty breakfast - in contrast to a sweet one - can be a powerful strategy in balancing daily blood sugar levels.
In the mornings, the body is more sensitive to sugary and starchy foods than later on in the afternoon or the evenings. Eating sweet or other high-glycemic foods first thing in the morning will make the blood glucose levels imbalanced for the rest of that day. It can bring on the infamous early-afternoon slump (coffee anyone?), headaches, anger, acne break-outs, sugar cravings, stimulant or alcohol cravings, depression and so on… The only way to fix this roller coaster is TO RESET the body OVERNIGHT with good sleep and START AGAIN - with a savory low glycemic load breakfast. Ideally - NO stimulants such as coffee, black or green tea (there are reasons connected to cortisol and related problems of rising blood sugar by other means).
The recipe for my favorite breakfast has developed over time. I tend to have it as my first meal of the day, sometimes as an elevenses or an early lunch. It can be packed into a food flask and taken out. I like to rotate buckwheat and quinoa, occasionally millet, using various vegetables seasonally available.
INGREDIENTS (1 person):
130g cooked buckwheat groats (or quinoa, millet)
160g green vegetables
favourite choices:
courgette + leek
asparagus + Brussels sprouts
celery+spring onion
You can combine any vegetables but if you have delicate digestion, avoid combining cruciferous (cabbage family such as Brussels, kale) with onion family (leek, spring onion).
Salt to taste
Black pepper to taste
1 clove of crushed garlic
1/3 tsp of cinnamon
20-40g coconut oil / butter / ghee
For better digestion add some:
Lemon juice
Ginger
Horseradish paste
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| Two portions of veggies is a good start for the day ahead... |
METHOD:
GRAINS: can be prepared beforehand and stored in fridge overnight.
1. Rinse buckwheat and leave it soaking for a while. Discard water.
2. Cover up well with hot water from the kettle (2/3 grain, 1/3 water above the grain).
3. Cook for 8-10 minutes half-covered on low flame. Switch off and keep hot by placing thick towel over the lid.
4. After 30 minutes the buckwheat should have soaked up the leftover water, but still stay firm, not mushy or too dry.
VEGGIES
5. Thinly cut up the chosen veggies. Brussels, onion, leeks and grated garlic is best to leave standing for 5-10 minutes to activate their health-promoting substances.
6. Stir-fry on fat for up to 6 minutes, adding water if needed, and the rest of ingredients.
7. Add cooked buckwheat, mix together.
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| Celery sticks & Brussels sprouts hot salad. Share or leave half for later (elevenses?). |
