Are these the healthiest ever breakfasts? Nutritionist shares the most nourishing morning meals (and they include a stack of chocolate pancakes)
- Study finds that eating milk at breakfast can lessen risk of diabetes and obesity
- Scientists said it help keep blood sugar levels stable throughout the day
- London nutritionist Rhiannon Lambert shares her top milk-based breakfasts
- They all contain plenty of nutrients, as well as fruit to count towards five-a-day
Breakfast is said to be the most important meal of the day, and now a new study says it’s also crucial for keeping diabetes and obesity at bay – if it includes milk.
Scientists found that consuming milk in the morning helps to slow down the digestion of carbohydrates, which keeps blood glucose levels stable throughout the day, according to the study in the Journal of Dairy Science published last week.
This can help reduce the risk and aid the management of type 2 diabetes, as well as helping with weight loss, the research said.
Now Harley Street nutritionist Rhiannon Lambert has shared her favourite six nourishing breakfasts from her book, Re-Nourish: A Simple Way To Eat Well, that contain milk in some form so you can start your day in the healthiest way.
Her dishes include overnight oats, smoothies and even a stack of chocolate protein pancakes.
Harley Street nutritionist Rhiannon Lambert (pictured drinking a green smoothie) has shared her favourite nutritious healthy breakfasts with FEMAIL that includes a stack of chocolate protein pancakes
1. OVERNIGHT OATS WITH RASPBERRIES AND COCONUT
Rhiannon says another nourishing option is overnight oats with raspberries and coconut (pictured) which she has topped with fresh raspberries as well as roughly chopped hazelnuts and almonds
If you’re always in a rush in the morning, then this is the perfect solution as you can prepare this breakfast the night before. Make it in a jam jar for added convenience – just pop it into your bag the next day.
50g rolled oats
30g desiccated coconut
16 frozen raspberries
10 roughly chopped hazelnuts and 6 left whole handful of almonds, roughly chopped
1. In a bowl or a jar with a tight-fitting lid, mix together the oats, coconut and coconut milk, then stir through the chopped raspberries. The oats should turn a nice pink colour. Cover (or add the lid) and leave in the fridge overnight.
2. If the oat mixture is too stiff in the morning, add a few tablespoons of water until you get the consistency you desire. Remove the whole raspberries from the freezer 5–10 minutes before you want to eat the oats. Top the oats with the raspberries and chopped almonds, and enjoy.
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2. GREEN SMOOTHIE BOWL
Harley Street nutritionist Rhiannon Lambert (pictured) has shared nutritious recipes from her book: Re-Nourish: A Simple Way To Eat Well (pictured on her shelf, centre right)
Embrace that vibrant green. This is an easy way of getting vegetables into your diet first thing, starting the day with a burst of micronutrients.
150ml milk of choice
20g oats or quinoa flakes
100g Greek yoghurt
15 frozen grapes (I always keep a punnet in the freezer)
Handful of spinach leaves
Handful of mint leaves
2.5cm piece of fresh ginger
1. Place all the ingredients (apart from the toppings) in a high-speed blender and blend until completely smooth. It will be thicker than a normal smoothie.
2. Pour into a bowl and sprinkle with chopped almonds. Eat with a spoon!
3. CACAO PORRIDGE WITH FROZEN BERRIES AND NUT BUTTER
Rhiannon has also shared a recipe for one of her favourite breakfasts, a cacao porridge, which she tops with coconut flakes, 15g of almond butter, and a whole chopped banana (pictured)
This is one of my favourite breakfasts, particularly as I always have cacao powder in my cupboard and frozen berries in my freezer. Frozen berries can actually be just as healthy as fresh – and in some cases more so – as fruits are generally picked at peak ripeness. This breakfast is so tasty you’ll be amazed that it’s actually good for you.
50g rolled oats
275ml milk of choice
1 scoop (30g) protein powder, your choice of flavour
1 tbsp raw cacao or unsweetened
100% cocoa powder
Handful of frozen berries
15g nut butter
1. Put the oats, milk, protein powder and cacao or cocoa powder into a small pan. Stirring regularly, cook over a medium heat for 3–5 minutes until the porridge is creamy and has thickened. You may need to add more milk.
2. Transfer to a bowl and top with the berries and a drizzle of nut butter.
4. CHOCOLATE PROTEIN PANCAKES
This stack of chocolate-covered protein pancakes may look like a naughty treat but they’re healthier than you think, according to Rhiannon, as they’re made with buckwheat flour, contain protein powder, and banana, and are served with yoghurt, homemade low sugar chocolate sauce and fruit
I’ve used buckwheat flour and chocolate protein powder but you can use any flour you like, and vanilla protein powder would work just as well. These pancakes are a healthy dessert item and can also act as a great breakfast option – they are high in protein and will leave you full and satisfied.
1 small banana 1 medium egg 140ml milk
1 tsp honey (optional)
20g chocolate protein powder
20g buckwheat flour
1 tbsp 100% unsweetened cocoa powder or raw cacao powder
1 tsp baking powder coconut or olive oil, for frying
To serve: yoghurt, berries, nut butter
Rhiannon often serves her chocolate protein pancakes with yoghurt, with a swirl of coulis, and fresh fruit such as mango and watermelon (pictured)
1. Put the banana into a bowl and mash with a fork. Whisk in the egg, milk and honey, if using. Then add all the dry ingredients and whisk again. (Alternatively you can just whizz everything together in a blender.)
2. Warm a large frying pan over a medium heat, add 1 tablespoon of oil and swirl it around the pan. Dollop in around 1 heaped tablespoon of the batter mixture to make an American-style thicker pancake, then continue to add 2 or 3 to the pan (don’t overcrowd the pan as it makes them difficult to flip).
3. Cook for 2–3 minutes each side, only flipping when the underside is browned and has formed a light crust. Remove from the pan when done on both sides and continue with the rest of the batter. Plate the pancakes up in a stack and serve with your favourite toppings.
5. ALMOND BREAKFAST SMOOTHIE
Rhiannon’s almond breakfast smoothie contains frozen raspberries, a banana, oats, almond butter and protein powder, as well as milk
I love this smoothie as it’s so thick and creamy. Almonds are rich in healthy monounsaturated fats, fibre and protein; they are also one of the best sources of Vitamin E, which protects your cell membranes from damage, contributing towards healthy skin and a healthy heart.
Serves 1 (makes 500ml)
120g frozen raspberries (or use a combination of raspberries, strawberries, blueberries etc.)
1 medium banana, sliced and frozen
30g rolled oats
1 scoop (25–30g) protein powder (I like vanilla in this smoothie)
1 tbsp almond butter
1 tsp ground cinnamon
Blend all the ingredients together. This smoothie is quite thick. If you prefer a thinner consistency, add more a little more milk.
6. CACAO YOGHURT BOWL
Rhiannon’s cacao yoghurt bowl contains yoghurt, milk, banana or avocado, cocoa powder, honey, and she tops it with protein powder, berries and coconut flakes (pictured)
This is a completely no-fuss, simple recipe that is perfect when you just need a chocolate fix. This bowl will keep you full and satisfied, and you will be enriching your body with phytonutrients, protein, healthy fats and calcium.
125ml milk of choice
100g yoghurt of choice
1 banana or 1⁄2 avocado (you may need additional sweetener if using avocado)
2 tbsp good-quality cocoa powder or raw cacao powder
1 tbsp coconut flour, to thicken
1–2 tsp honey, to taste
Topping ideas: 50g berries 1 tbsp coconut flakes
1. Put the milk, yoghurt, banana or avocado, cocoa, coconut flour and honey into a blender and blitz until smooth. Taste and adjust if necessary: you may need more honey if you’ve used avocado instead of banana.
2. You can also add more cocoa powder if you want more of a chocolate hit. Pour into a bowl and top with berries, dried fruit or coconut flakes.
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