It’s been said, “breakfast is the most important meal of the day” and one should “eat like a king for breakfast.” I agree with that, it is important and one should eat well, but for different reasons you may not yet realize. Breakfast, as the name suggests, means breaking the fast that naturally and rhythmically occurs every night when we sleep. We naturally fast for 8-12 hours a night whether we intend to or not. That means in the morning our stomachs have digested and are cleared and empty, and there is waste in our large intestines ready to pass. This explains the light and sexy feeling you feel when you wake up. 😉
In that state you are also a clean sponge, ready to absorb all the nutrients you take in which is why it is so important to take something high in nutrients like fruit and vegetables. Fresh fruit and raw vegetables are the easiest and fastest to digest because it holds a lot of water, is raw, and ready to eat. It is advised to consume fruits on an empty stomach rather than after a meal because it digests so quickly. If it were to be sitting in your stomach on top of rice and cooked meat, it will ferment, cause gas, and its nutrients would not get absorbed. So for those of you who tend to do that, observe how your body feels after (eg: if it’s more gassy and bloated) then you now have an idea why.
To those who are always on the move, make sure you’re getting the right nourishment from your food. Let me show you how fruit and greens can be a part of your king’s breakfast.
POWER BREAKFAST 1:
MAKE YOUR OWN POWERBOWL
Step 1: Gather the ripe fruits you have in your kitchen. If none, suggested fruits to buy/always have:
- Saba banana (more nutritious and less fructose than lakatan)
- Papaya (great in the morning because of its enzyme papain, a naturaldigestive enzyme that makes you go)
- Guyabano (certified cancer preventing fruit!)
- Local fruit that are the best in the summer season: mango, avocado
- Local or imported fruit in the “winter season”: strawberries, blueberries, chop and freeze or refrigerate them the night before
Step 2: Gather the nuts and seeds you have in your kitchen to use as toppings. Suggested ones:
- Almonds (good source of natural fat and oils. You can choose to soak them overnight to make them more digestible)
- Walnuts (great for the brain)
- Chia seeds (more good fat)
- Desiccated coconut (for more flavor and texture)
- Your favorite granola. Chop them for easy sprinkling and store them separately in a sealed container to keep freshness.
Step 3: Do you have any superfoods to make your bowl extra super? Spirulina or acai powder? Malunggay is also a superb, local superfood that is
known to fight so many diseases. I use dried malunggay (tea) as superfood powder.
Step 4: Blend the ripe fruit (1-2 pcs of 2-3 different kinds) and superfood powder (1 tsp – 1 tbsp) in a blender until the texture is smooth and creamy like baby food. Taste. Add more saba to neutralize if it is too tart or overpowering in one flavor. (I had to for this smoothie!)
Step 5: Pour in a bowl or take-out container if eating this on the go. Lay on top more chopped fruit, nut, and seeds for texture. I always use papaya as the fruit toppings to make sure I chew it and mix it with my saliva which brings forth more digestive enzymes.
Step 6. Enjoy and share!
POWER BREAKFAST 2:
CUSTOMIZABLE GREEN SMOOTHIE
A green smoothie is basically a fruit shake with some greens or superfoods in it to make it more nutritious. Taste does not get sacrificed at all and it can be adjusted to taste your favorite flavors.
Fruit options (subjectively arranged in a guestimated order of sweetest to tartest): watermelon, yellow mango, lakatan banana, honey dew melon, dark purple or red grapes, red lady papaya, orange papaya, saba banana, avocado (neutral), ripe kiwi, guyabano, blueberry, strawberry, green mango.
Green options (subjectively arranged in a guestimated order of most flavorful to neutral): fresh malunggay, watercress, kang kong, arugula, spinach, dried malunggay, parsley, romaine, green ice.
Step 1. Pick 2-3 different fruit that vary in sweetness and tartness to balance and neutralize flavors. My favorites are yellow mango, strawberry, and saba; guyabano, red papaya, and kiwi; honey dew melon and green mango.
Step 2. Pick 1-2 greens. Flavorful greens go best with sweet fruit to balance out the green’s strong flavor. If new to green smoothies, try neutral greens and gradually increase serving (1/2 – 1 handful to start).
Step 3. Blend all together in a blender with water filling up half its contents. May add fresh yogurt for good bacteria, or protein powder for protein.
POWER BREAKFAST 3:
TWIST TO THE AVOCADO TOAST
Here is something warm and toasty for breakfast. You guessed it, it still has fruit for vitamins, but along with healthy fat and fiber. Have you ever tried avocado toast – that is spreading avocado on your toast bread? It is becoming quite a phenomenon. Instead of smearing butter, avocado is a creamy, yummy, and healthier alternative. Like butter, avocado is a fat but is more digestible minus the cholesterol.
There are many variations to have avocado toast, but here are two ways that I made because I luckily had ingredients at home.
TWIST 1: Avocado Toast ala NY Bagel
- Whole wheat/multi grain/gluten free sliced bread
- Cream cheese
- 1 ripe avocado
- Toasted sesame seeds
- Dried garlic
- Dried onion
- Coarse salt
- Toast 1-2 slices of bread in the toaster oven
- Spread cream cheese on it while it’s warm
- Slice the avocado into chunks and place it on top of the cream cheese
- Sprinkle salt, toasted sesame seeds, dried onion, and dried garlic forthe bagel taste.
TWIST 2: AvocadoToastwithFreshStrawberries
- Whole wheat / multi grain / gluten free bread
- 1 ripe avocado
- 3 ripe strawberries
- Heat 1-2 slices of bread in the toaster oven
- Mash the avocado and spread it on the bread like butter
- Cut the strawberries in small slices and lay it on top of the avocado Sprinkle chopped cilantro to taste
- Add boiled egg for some protein to have on the side.
Lexi is a yoga teacher, mama to lovely little pups and our resident health foodie. She is currently in Switzerland studying more about sustainable development.