I would like to start this article with an apology... Firstly, many of you have been waiting a long time for the recipe, but also because on the day I made the recipe, I was limited on the decor, and only realised too late that I had forgotten the berries at the market.
For this reason, I have tried to choose a rustic approach and make it as bear as possible. Simply, because this recipe in itself is amazing and require no fuss whatsoever; just to be enjoyed as it is.
Of course, you are allowed to make it as glamorous as you wish and give your tastebuds a great morning feeling. I would recommend a sprinkle of Açaì Berry powder at the very last minute, or use any freshly pressed juice, such as apple or pear; or even carrot and ginger.
WARNING: This recipe will keep you full for the entire morning!!!
Enjoying this True-Paleo* recipe in the morning means that you can say goodbye to elevenses and a mid-morning coffee (to keep being productive, rational and concentrated). No more stimulants to keep above the water!
This recipe has a near perfect ratio of Carbohydrate, Protein and Fat; therefore, the brain scanning the food entering your digestive system does not need to pull the alarm and still scream 'hungry'^
Recipe (for 1 bowl)
2 Handful (55g) Quinoa (White, Black, Red, or best, a mix of the three)
1 Handful (25g) Activated Nuts
1 Handful (25g) Cashews
1 Handful (20g) Pumpkin Seeds
1 Handful (20g) Sunflower Seeds
1 Handful (15g) Pine Nuts
125 ml Water
pinch of Salt
Cook Quinoa according to label. Once cooked, drain and rinse well.
Using a Blender or NutriBullet-like blender, Blitz Cashews together with water until you obtain a smooth creamy texture (about 20 seconds max.).
Mix Quinoa and the Cashew cream into a pan, and add all remaining ingredients; except the Activated Nuts.ª Place on low heat and stir continuously until all the liquid is absorbed (about 5 minutes).
Serve and sprinkle the activated nuts.
You can add any spices, such as Cinnamon or Nutmeg, Cardamom or Fenugreek, Chai spices (Cinnamon, Ginger and Nutmeg) or Lemon Peel, to vary flavours and keep your tastebuds excited. You can vary your milk too: why not make your own Toasted Sesame Seeds milk (for added Calcium), or to add even more protein, Hemp Seeds Milk.
When I made this recipe, I could nearly not finish it and felt comfortably full the entire morning.
In the context of my newsletter dedicated to Stress, this is an amazing recipe for people who are experiencing the first signs of Adrenal Fatigue, or HPA Axis Dysregulation (to be more medically precise), and find it hard to get moving in the morning. I would also recommend this breakfast for people diagnosed with Adrenal Exhaustion, as this breakfast will get your blood sugar stable and prevent dips in energy, and crashes. Adding large doses of Antioxidants to the recipe may also help negate many of the symptoms, including adding Açaì Berry Powder, Green Powder, etc. This will also boost the action of many of the key minerals present in the recipe in exceptional levels (Manganese 254%, Magnesium 134%, Copper 119%, Phosphorus 100%, 69% Iron, and 60% Zinc), which are often used as co-factor in many of the body processes.
The Glycaemic Load, according to the label below, may seem somewhat high; however, it covers only 1/4 of the recommended scale of 100, and contains only 4g of sugar! and an amazing 12g (48% RNIs) of Fibre!
It is vital to keep cravings away when balancing sugar levels, and this breakfast will help you just do that, and keep away from that tempting once life-saving cup of coffee or Mars bar. Adding a scoop of Green Powder will also reduce the load and add even more Fibre and a larger dose of Antioxidant.
It is also a near-perfect full-spectrum plant-based protein! Supplying the body with the necessary building blocks, to promote healing and repair.
See Protein Quality below.
The very low sugar content will also have a minute effect on systemic inflammation, which research shows is occurring when under chronic stress. To preserve a very low inflammatory-diet, this breakfast is once again ideal, because of its ratio of Omega-3s:Omega-6s (1:66!!!) and because the body is receiving key minerals it can also prevent Omega-6s to be diverted and become pro-inflammatory (e.g. LTB4).
* True-Paleo means that this recipe is in accordance to L. Cordain, the founder of the Paleo movement, and his advice on eating a protein-rich diet, on the basis that many people do not consume enough of it in their diet. His focus is on a plant-based diet and not on bacon and sausages as many Paleo-pretenders are claiming. I am an advocate of a Paleo diet, and to make sure my recipe are truly Paleo, I will always use the title: True-Paleo!
^ Please read my article: 'The psychology of eating' for more information.
ª If you wish to make your own activated nuts, and want to prepare this delicious breakfast for a couple of days, you can cook more Quinoa at once, and refrigerate until you need it. You can store cooked Quinoa for 3 days in your refrigerator. You can also prepare nuts to have ready for the next morning, which is easier if you have a dehydrator. But again, you can make as much as you want, and use when needed.
My best tip: soak nuts in plenty of water (with a large pinch of Sodium Bicarbonate) in the morning while making breakfast, and in the evening drain and rinse nuts thoroughly; and dehydrate them overnight. They will be ready for your next breakfast.
Other Alkaline and Low GL Breakfast Recipes
Amazing in taste and flavours, and very nutritious, it can be sweetened using a ripe banana or a date, or enjoyed plain, and can be flavoured with any spices, including grated or ground turmeric and a ground of black pepper.
Recipe (for 1 bowl)
25 g Almonds
20 g Hazelnuts
20 g Cashews
1/2 ripe Banana
250 ml Water
1/3 Tsp grated Ginger
1/3 Tsp Cinnamon
1 pinch of Salt
Blitz Nuts and water together in blender, making sure to only break the nuts into smaller pieces (to keep the consistency of porridge once cooked). If wanting to add 1/2 date* to naturally sweeten the porridge, you may add blend it together. If adding a ripe banana, it is best adding it to the pan and cooking slowly until it dissolves into the nut mix.
On a very low heat, warm the nut mix with spices until it thickens and get to a porridge consistency.
Serve immediately and enjoy with berries, or fermented coconut.
* if you need more than half a banana or a whole date to sweeten this delicious breakfast; then it is time to address your sugar needs (if not addiction). Remember sugar is a drug and coming off it is as difficult and 'painful' as Cocaine (for example). If you need help reducing your sugar intake or need more information, or a boost in motivation, please contact me today for a free telephonic assessment today!
We can also discuss any of the articles in my newsletters to help you fully understand Stress and many of the Stress-related conditions and how far it can go... If you have recently been diagnosed with Type-II Diabetes and stressing about your new way of life, I would recommend to see me immediately, as Type-II Diabetes may be reversible if you are willing to make changes.
Type-II Diabetes is Diet-and-Lifestyle induced condition!
If you have seen a health practitioner and he/she is asking for you to take pills for the rest of your life, experience several if not all of the side-effects – while, not changing your diet or lifestyle –, then the approach is not for you, and you need to understand that you are only responsible for your state of health, and that you need to make the change happen with the right support. Then, and only then, will you be able to be the hero of your own journey.
And, it all start with your own inner-conversations. Be positive and be open for change, and give yourself a chance!
From Diabetes to High Cholesterol, and from High Blood Pressure to Arthritis, and chronic stress to Autoimmune Conditions, I will have it covered.
By holistically viewing the person (you) in the frame of Functional Medicine, I am able to address the root cause of inflammation and set you on a radiant pain-free journey.
1 Initial Consultation. 6 consecutive Follow ups.
Free Alkaline recipe booklet.
True-Paleo and Vegan Nut Porridge
When you need a little boost in energy early in the morning, this recipe supplies the body with essential building blocks to operate optimally and get you through the morning painlessly; especially, if you were a coffee-and-donut kind of person, or literally rushing out of the door in the hope to beat traffic, at hand your take-me-everywhere-with-you thermos of coffee or worse, an empty stomach...
Recipe (for 2 - because pleasure is better enjoyed when you are two)
250 ml Water (filtered if possible)
115 g Nuts (Brazil, Macadamia, Hazelnuts, Pecans)
50 g Almonds
5 g Chopped Dates (optional)
or 1 Tsp Maple Syrup (optional)
2 Tsp Sesame Seeds
1 Tbsp Raw Hemp Seed Powder (or any Raw Vegan Protein Powder)
1 Tbsp Pumpkin Seeds
1 Tsp Maca Powder
1/4 Tsp Vanilla Powder (or Paste if you have not added the listed optional sweeteners above)
Soak* Nuts overnight in a large bowl with plenty of fresh filtered water. Soak the Almonds separately, the same way.
In the morning, drain and rinse the Nuts thoroughly under running water. You can soak them for another 20 minutes, if time is on your side, or they can be placed in the blender straight away with the water.
Blitz until smooth. Add the Raw Hemp Seed Powder, the Maca and the Vanilla Powder. Blitz for a few seconds, and add the Almonds, blending them for another 5 seconds maximum. They will add crunch once the Nut Porridge is fully cooked.
Pour the liquid in a pan, and cook gently over a very low-to-medium heat, stirring constantly, for 5 minutes, or until all liquid has been absorbed.
Let to cool slightly. The consistency will then resemble regular porridge.
Serve and sprinkle with Date pieces, Pumpkin and Sesame Seeds.
* You can add 1/2 Tsp Sodium Bicarbonate, if you are sensitive to Lectins or Phytates. It is not necessary but if you wish to activate your Nuts, follow directions posted here.
True-Paleo and Vegan SuperChia Breakfast
This is not your usual breakfast, this is pure heaven. An uplifting breakfast to help you get through the day with a smile, the recipe is very nutritious, great to alleviate some of the symptoms of stress, including blood sugar imbalances and low-mood linked to slumps in energy levels.
Very filling an simply delicious, your body and mind will thank you for it!
Plus, the recipe is for two people, so smile you are making someone smile with you in the morning.
You know you want to!
Recipe (for 2)
50 g Almonds (best activated)
4 Tbsp Chia
1 Tbsp Raw Hemp Seed Powder
1 Tsp Açaì Powder
50 g Cashews
125 ml Water
2 Tbsp Sesame Seeds (optional)
1 scoop Raw Protein Powder
1/2 Tsp Vanilla Paste or Essence
Place all ingredients in the Chia Mix into an airtight container or jar with lid, and stir well. Let the seeds to swell, stirring occasionally, for 10–15 minutes (until the seeds reach the top of the liquid).
Place all ingredients for the Cashew Cream in a blender and blitz until smooth and thick. Pour gently over the Chia Seeds and reserve in the fridge with lid on until the morning.
In the morning, take the jar out of the fridge and let to rest at room temperature for a short while, and stir in a couple of chopped Strawberries and Passion fruit to sweeten or any berries you like, mixing the smooth cream layer with the Chia Seeds. My best breakfast in year!!! and probably yours too!
True-Paleo Vegan Morning Oats
Recipe (for 1)
125 ml Water (or coconut Water)
50 g Rolled Oat
1 tbsp Sesame Seeds (optional)
1 Tsp Cocoa Nibs
1/4 Tsp Turmeric
1/4 Tsp Coriander Seeds (optional)
1/2 Tsp Citrus Peel
This recipe is not only amazing for a no fuss breakfast, but it is soothing and filling.
With Anti-inflammatory properties, you can enjoy this breakfast knowing it is helping you alleviate some of the symptoms you may be experiencing because of higher stress levels. To boost the anti-inflammatory action, you can add the Coriander seeds and place them in a tea ball (so that they are easy to pull out in the morning), and drink the liquid.
If you like me you prefer at it is do not discard the liquid and enjoy it was part of this amazing breakfast.
to naturally sweeten the oats you can add Vanilla, or Cinnamon.
Cocoa Nibs will help lifting your spirit, but without the actual impact of a real cup of coffee.
It is all about FOOD!!!™
This Blog offers an easy-to-read condensed descriptive of food groups, nutrients such as Minerals, Vitamins, Fat, Proteins and Carbohydrates, and their essential role the way nature intended, including their interactions on our body, and systems; nutrition; cooking processes; up-to-date listing of world news with major impact on food and consumers; comprehensive review of restaurants (Menus, Food-on-plate and Quality of Service); and easy-to-follow Exquisite recipes, as well as healthy snacks and juices.
Olivier is a Michelin-Star trained chef, also a student in Nutrition and Naturopathy, embracing fully his passion for good food and healthy eating. He should graduate July 2016.