Are you looking for healthy, quick but also fulfilling breakfast?
With this article we are starting a set of posts about healthy, quick and fulfilling breakfast choices.
In this first post we will focus on healthy benefits and powers of spelt oat flakes and granola.
Benefits of the Spelt Oat Flakes
Dating about 7000 B.C. spelt oat grain is rich in fiber, iron as well as protein and generally the spelt oat is lower in calories compared to the common oat (about 85%). Therefore it is an optimal choice when wanting to start a day with positive energy.
Fiber is a substance derived from plants, which cannot be fully absorbed by our digestive systems. Soluble (can be found in nuts, seeds, lentils, some vegetables and fruits, barley and oat bran, source: MedlinePlus)and Insoluble fibre (bran, vegetables and whole grains, source: MedlinePlus) are the main two components.
Iron is a mineral and has a few essential function in human body. It transports the oxygen from the lungs throughout our bodies as the main element of the hemoglobin protein. Spelt contains naturally a fair amount of iron. Indeed about half-cup spelt flakes fulfil nearly 10% of the daily iron needs.
Proteins are a fundamental building piece in our body and are needed for bone, skin and muscle maintenance. In addition to the spelt (one cup contains about 10g of proteins, equaling to 20 to 50% of the needed protein daily intake) it can be also found in meat, diary products, beans and nuts.
Spelt contains protein gluten and therefore is not recommended for those with gluten allergy.
Benefits of Granola
One of the most popular breakfast choices offers a great amount of benefits to your body and soul. Some of them are: fibres, vitamins (B6, E, K), minerals (calcium, magnesium, iron, zinc).
You can elevate the granola breakfast by using granola made of tiger nuts (chufa), which are tubers (not nuts), which are completely non-allergenic (grain and nut free). As a result of high fiber content the chufa granola keeps you full for longer period of time.
Seeds: Sesame, Linen, Chia
Adding the seeds to the ultimate breakfast is another way how you can elevate your meal. Sesame, linen and chia seeds are full of nutritions.
Sesame is a source of dietary fibers, proteins, vitamins (A9, B1, B2, B3, B6, B9, C, E), minerals, iron, magnesium, zinc, sodium, phosphorus and even water (source, Wikipedia).
Linen or flax seeds are similar to sesame rich in, dietary fibers, proteins, vitamins (B1, B2, B3, B5, B6, B9, C), fats (omega 3 and omega 6), minerals (iron, magnesium, zinc, sodium, phosphorus, potassium) and water (source, Wikipedia). The flax seeds shall be grinded in order to extract the full benefits.
Also chia seeds are well stocked with nutritious components. Those are: dietary fibers, proteins, vitamins (A, B1, B2, B3, B9, C, E), minerals (iron, magnesium, zinc, manganese, sodium, phosphorus, potassium) and water (source, Wikipedia).
Fruits: cranberries, aronia and banana
Cranberries are filled with beneficial proteins, vitamins (A, B1, B2, B3, B5, B6, B9, C, E, K) and minerals (calcium, magnesium, manganese, phosphorus, potassium, sodium and zinc) and delicious taste.
Aronia berries are rich in fibers, vitamin C and antioxidants.
Banana is often used for breakfast. It is filled with fibers, proteins, vitamins (B6, C), minerals (potassium, magnesium, copper, manganese) and also some fat (souce: Wikipedia).
Honey
is rich in antioxidants and mostly composed of sugar (glucose, fructose, sucrose and maltose) and entirely without fibers, proteins and fats.
Recipe #1
1/2 cup of spelt oat flakes
1/2 cup of chocolate granola
1 tbs of sesame seeds
1 tbs of linen seeds
1 tbs of chia seeds
1/4 cup of (dry) cranberries
1/4 cup of (dry) aronia
1 banana
Honey
Milk, yoghurt, almond/rice/oat milk
Enjoy!
Disclaimer
Please note that we are not professionals within the field of (early)child education, nutrition or cosmetics. Indeed we are a group of parents who are interested in these topics. We would like to use this blog as a platform to share our positive experience and share some tips and tricks we have come across. That being said, the content is based purely on our own research and our own experiences.
Your LUMMY team
Comments