|Smoked Salmon, Eggs and Spinach|
|Egg's from the office microwave|
Monday to Friday
When I leave my house in the morning I always have a glass of water and then grab a piece of fruit, which I eat on my way to work. As soon as I get to the office I have herbal tea. This is then followed by breakfast consisting of some form of high quality protein (eggs, meat or fish), nuts, fruit and veg.
I have a drawer full of nuts, currently it is stocked with walnuts, hazel nuts, Brazilian nuts, pecans and almond butter. I also use them for afternoon snacking if required. Nuts are a great source of fibre, minerals, protein and fat. Always buy them natural and avoid the salted and roasted versions.
|Wild Alaskan Salmon with Lemon|
Fruit & Veg
In addition to the dried fruit in my drawers I also keep some fresh fruits in the fridge. Mixing them up is important so you get a variety of nutrients. I do my best to find organic products in season. Avocados, tomatoes, spinach or any other vegetable can be eaten for breakfast too. I also tend to have a couple of lemons lying around, which I can have with my fish and in tea.
Saturday and Sunday
During the weekend I love preparing a scrumptious and healthy breakfast, here are some of my favourites:
One of my favourite weekend breakfast delights is Coconut Pancakes. All you have to do is mix up some eggs, chopped up coconut, coconut milk (full fat) and ground cinnamon. Cook the pancake mix in coconut oil on a hot pan. This combination of ingredients turns out some pretty delicious pancakes. I like to slather them in aged honey, fresh berries and cocoa powder. Feel free to use your own combination of fruit toppings.
Bacon and Eggs
Another favourite of mine is the classic bacon and eggs. I usually have them with some spinach or avocado on the side but you can add tomatoes or any other vegetable you fancy. Alternatively you can prepare an omelet where you can mix in onions, mushrooms, pepper, pumpkin seeds and so forth.
Smoked Salmon and Scrambled Eggs
Smoked salmon is just yummy, I tend to only eat wild Scottish or Alaskan salmon as I am not a big fan of farmed fish. Therefore I only eat this dish when wild salmon is available and in season. The factory farmed versus wild salmon debate is perhaps a discussion I will bring up in a later post. In the mean-time I suggest you read Mark Sission's article from Mark's Daily Apple "Salmon: Factory Farm vs. Wild". Do not forget to add lots of lemon and garnish the salmon with some dill.
A smoothie should resemble a meal as much as possible, so it should contain a high quality protein, good fats, antioxidants and more. I have listed a couple of options below but the best thing is to experiment and find you own favourite combinations. All you need is a blender and a juicer.
All ingredients are mixed directly in the blender
Coconut Milk (full fat)
Mixed berries (frozen or fresh)
Handful of ice
Juice the cucumber, celery, pineapple, spinach, lime and some apple. Place avocado and remaining apple in a blender together with juice and ice.
Pineapple, peeled and chopped
Lime or Lemon
Handful of ice
P.S. My final tip: To ensure you are getting enough omega 3 in your diet, I suggest you sprinkle either chia seeds or flaxseed over any of you breakfast items. Several sources of information suggest that human beings evolved on a diet with a ration of omega-6 to omega-3 essential fatty acids (EFA) of approximately 1 whereas in Western diets the ratio is approximately 15/1. So start including plenty of salmon, walnuts and seeds in your breakfast if you are lacking in omega-3. You can also top it up by taking a good quality omega-3 fish oil. If you want to track your food intake try using Paleo Track, this site breaks down your food intake into Protein, Fats and Carbs and tells you the breakdown ratios of your fatty acid consumption.
|My office drawer full of nuts and seeds|
|Mmmmm banana with almond butter|
|Whisking egg's in the office kitchen|