A nutritious, balanced breakfast is a great way to start your day – it gives you the energy you need to be energetic and productive through the morning. Strangely, almost 40% of adults regularly skip breakfast. Trying to lose weight, too busy to prepare anything, nothing in the house… – these are just some of the reasons people give for not eating breakfast.
Breakfast doesn’t have to take long to prepare – leave time-consuming menus like steak & eggs with oven-fried potatoes for the weekend. On busy weekdays, opt for a breakfast that can be prepared quickly (or even prepared the night before, like my Green Smoothies). The last few days, I’ve been trying out different ‘breakfast puddings’, inspired by the ones in Raw Food – a Complete Guide for Every Meal in the Day. Today’s pudding – taking advantage of a wonderfully ripe nectarine I found in my kitchen – was delicious! And, when I figured out the nutritional breakdown, I was surprised to discover that it was also really healthy! It’s got surprisingly high protein and fiber, so fills you me and keeps you that way. Bonus – it has only four ingredients, and took less than five minutes to prepare, including cleanup afterwards.
Note: I’ve made this a lot of times since I posted this – lately I’m adding an apple as well. It works well. In the picture, I’ve added an apple, skipped the almonds, and sprinkled frozen berries and chopped walnuts on top – yumm!
Nectarine Pudding Recipe (serves 1)
– 1 banana (I used a frozen one – it was great, but probably not necessary)
– 1 nectarine, pit removed
– 1 ounce chia seeds, soaked in a few tablespoons of water for a minute or two
– 10 almonds, chopped
Toss nectarine into food processor – process til roughly chopped. Add banana, process til the whole thing is mixed together and fairly smooth (no big banana chunks). Add chia seeds, process for another 10 seconds. Put in a bowl to serve, top with chopped almonds. Enjoy it. Savor it!
Nutritional breakdown [nutritiondata.com]
This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Phosphorus and Manganese.
Glycemic load – 16 (low – that’s good)
Inflammation factor – 7 (slightly anti-inflammatory – that’s good too)
Calories – 368
Fat – 14 grams (LOTS of Omega-3s)
Protein – 9.4 grams
Fiber – 17.5 grams (wow!)
Vitamin C – 31% RDA
Vitamin E – 20%
Riboflavin – 14%
Niacin – 14%
Vitamin B6 – 24%
Calcium – 22%
Magnesium – 18%
Phosphorus – 38%
Potassium – 24%
Manganese – 62%
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