Savory or Sweet: Breakfast the Nutrient Dense Way
I’m a “cereal killer.” You could say my vendetta is to avenge the health wrongs instigated by the refined carbohydrate breakfasts of the American people: enriched flour waffles and pancakes drenched in maple-flavored high-fructose corn syrup; shortening-filled, baseball-size muffins and donuts; insulin-triggering juices; and energy-zapping cereals that create alternating waves of high and low blood sugars in the body.
If you look at non-westernized cultures, their breakfasts look the same as their lunches as dinners: an appealing blend of raw and cooked produce dressed in natural unrefined fats, paired with slow-burning whole starches (like plantains, cassava and brown rice) and wild-caught or traditionally raised animal products.
With the two recipes below, courtesy of the Nutritional Therapy Association, you can return to eating that is in harmony with your physiology. You can satisy your appetite for sweet or savory while eating an optimal balance of carbs, fats, and proteins that won’t send your energy dipping, your blood sugars soaring, and your health plummeting.
Savory Kale and Hemp Salad
The apple cider vinegar marinade makes this massage kale salad as tender as if it had been cooked, while still retaining all of the live enzymes. Serve it with egg and avocado for a well-rounded breakfast.
- 1 bunch dinosaur kale, washed, thick part of stem removed, and cut in chiffonade (fine ribbons)
- 1 tsp unrefined salt
- 2 tsp raw apple cider vinegar
- 3 Tbsp hemp seeds
- 2 Tbsp extra virgin olive oil
- 1 cup cherry tomatoes, sliced in half
Place kale in bowl and add salt. Using your hands, massage the salt into the kale. Almost immediately, the kale softens. Continue for 1-3 minutes. The longer you massage, the softer the kale becomes, acting as if it is cooked. As when you cook greens, the volume reduces greatly. You will create a deep green sauce as well from the massaging technique.
Then add raw apple cider vinegar and toss. Add hemp seeds and toss. Drizzle extra virgin olive oil and add chopped tomatoes. Toss once more and serve.
Sweet Omega 3 Smoothie
Spring is all about enjoying the abundance of fresh produce available using easy preparation. Boost the antioxidant content of your smoothie by using dark berries as the fruit component!
- 1 serving of your favorite protein powder
- 1⁄2 cup fresh fruit
- 1⁄4 cup frozen fruit
- 1 tsp of your favorite liquid Omega-3 supplement
- 1 Tbsp full fat plain yogurt or coconut cream
Blend and enjoy!