A Clever Breakfast

We’re so used to hearing about how we should be eating breakfast that we don’t even listen anymore. We already know how important it is to start the day off with something substantial and most of us have a pretty good grasp of why – even if we sometimes forget.

Protein first thing

But a recent study caught my eye. Researchers in Columbia, USA, found that people eating a generous portion of protein first thing (as opposed to carbohydrate loaded breakfast cereals) had felt fuller, longer and improved hormone levels (more leptin that makes us feel satisfied and less ghrelin that make us feel hungry). They snacked less and consumed less calories during the day so they lost weight.

But be careful what kind

This all makes perfect sense – it’s no secret that protein (and fat) take longer to digest and keep us feel fuller longer. That’s one reason I recommend people always aim for balanced meals – carbs, fats and protein. But the worrying thing about this study was the type of protein people were eating for – sausages, egg waffles and beef burritos! It should be obvious that the long-term negative health effects of eating animal protein loaded in saturated fats are going to outweigh any short-term positive effects on our appetite. But hardly surprising since The Beef Checkoff and the Egg Nutrition Center/American Egg Board supplied the funds to complete the study!

Let’s be practical

Anyway, who’s seriously got the time to prepare, let alone eat these things – apart from maybe at the weekend? For most of us, mornings are a frenzied rush. Producing the ideal healthy breakfast for everyone can be a real challenge – never mind sitting down to enjoy it. This puts stress on our digestive system and interferes with our ability to absorb the necessary nutrients from our food.

A better way

Before we throw up our hands and reach for the breakfast cereal, let’s consider another option. SMOOTHIES are an easy and effective way for the whole family to get all the breakfast protein they need – not to mention a vast array of other important nutrients. Plant protein (such as hemp powder, wheatgrass and spirulina) can be used to provide a healthier alternative to animal protein.

The liquid consistency also makes it easier to absorb all available nutrients from whatever foods we choose to make them with. Texture, taste and colour can be varied to appeal to all ages and taste buds. Simple and quick to prepare and consume, you’ll be surprised how quickly whizzing up a smoothie or two becomes part of your new breakfast routine!

This smoothie from The Clever Kitchen is the perfect way to get your healthy breakfast protein fix!

Super Clean Green Smoothie

• 2 cups coconut water
• ½ cup frozen spinach
• 1 pear (or use a peach in summer)
• 1 Kiwi
• Juice of 1 lime
• ¼ of an avocado
• 1 Tbsp. wheatgrass powder, hemp powder, spirulina or other protein powder.
• 2 pitted dates (optional- for a sweeter version)
• Small slice of ginger

Optional; 1 tbsp. Maca powder

Put all the ingredients in a high-speed blender and whizz to a smooth consistency. Pour into a glass, sprinkle with desiccated coconut on top, and finish with a strawberry on the side of the glass.