Big breakfast - Reprogram style
So really, I am not the ideal person to use to look at my breakfasts as I am grain, gluten, soy and dairy intolerant, but the principle is the same, the Round Meal, the balance we are aiming at, of 45-65% carbohydrate, 20-35% fat and (for me) 46 grams of protein. Now let me just explain something here, we are looking at our diet as a holistic thing, so we are absolutely not fussed if every meal does not fall into this range, it is just something for us to keep in mind as we trundle through our culinary life, aiming at an overall balance so that we maintain what we need for optimal health.
30g buckwheat groats
1 tablespoon chia seed
1 apple peeled, cored, cut into pieces
Juice of 1/2 a lemon
8 dried cherries
150g black grapes
50g carrot sticks
1 small banana
3/4 cup almond milk
dusting of nutmeg
2 teaspoons maple syrup
Place the buckwheat in about one cup of water, bring to the boil, turn down the heat, simmer until tender, stir in the chia seed, cook for ten more minutes, adding a little more water if it gets a bit dry, spoon into a bowl.
While that is cooking we are going to soften our apple, pop it into a pot with the lemon juice, let it simmer gently until tender. Pop it in the bowl with the buckwheat, drizzle with the maple syrup, add the dried cherries and we are done with that bit.
For the smoothie, blend the small banana, tahini and almond milk, pop that on the plate, add your fruit and veg sticks.
Right, now we have a plate full of goodness, let's have a look at it.
Okay, so first up we have 2809kJs, so that is a really nice amount of kJs for me to start the day with. What is that made up of?
Protein - 13.9g
Total fat ratio - 21.2% (saturated + trans fats - 2.5%)
Carbohydrate - 61%
Fibre - 21.2g
Oh my goodness! The absolutely perfectly balanced Round Meal!
This is falling in at the lower end at our preferred fat ratio and also very low in the fats we try to minimise, it is at the upper end of our carbohydrate ratio target, it has 30% of my daily protein target, it has 85% of my daily RDI for fibre....... THIS MAKES ME SO HAPPY!
Let's have a quick squiz at our calcium and iron intakes here, just for interests sake.
Okay, we have 23% the RDI for a woman of my age for Iron.
45% of the RDI for a woman of my age of Calcium.
Of course, the very high fibre content in this meal could inhibit the absorption of these minerals a bit, but still, these numbers make me very happy.