About a year ago, I decided to tinker with my morning breakfast routine. Ever since I can remember I have eaten a healthy, whole food breakfast to start my day. I have a physically active job and was looking for the optimal nutrition for lasting energy during my day. I was also working toward balancing my hormones after pregnancy. All signs were pointing toward adding more high quality fats, especially to start the day; and, I must say, I have been loving the results! I can work well past lunch time without getting hangry, my blood sugar is more balanced, and my hormone levels are getting back on track!
Why we need high quality fats:
They are a rich source of energy
Our brains are composed largely of fat, so helps in cognitive function
Stabilizes blood sugar
Helps the body make hormones
Supports nervous system function
Lubricates joints
Nourishes the skin from the inside out
Helps us to feel satiated
What types of fats should we chose
There are many great sources of healthy fats to add in to our morning meals. High quality olive and avocado oils, avocado, and coconut oil. Ghee and butter from grass fed cows and tallow from grass fed animals are also great traditional sources of saturated fats. Our bodies rely on saturated fats; they are extremely stable and are used to fuel brain activity, improve immune function, help in proper nerve signalling, and protect the liver, to name a few benefits. When choosing saturated animal fats, quality is key. Fats from pastured, healthy animals will be much more beneficial and have the appropriate fat ratios compared to those from feedlot animals.
Ghee is:
Rich in fat soluble vitamins A, D, and E
Contains CLA (conjugated linoleic acid), which helps to reduce cholesterol and high blood pressure, and reduces inflammation
Contains vitamin K2 to help build strong bones
Has butyrate levels that help decrease inflammation and improve digestion
Tallow is:
High in CLA
High in vitamins A, D, E, and K
High in omega 3 fatty acids
Rich in antioxidants
Coconut oil:
Contains medium-chain fats which are easily absorbed and used for energy
Has anti-fungal and anti-microbial properties
Some great ways to incorporate more fat into your morning meal are: grain-free, nut based granola, smoothies with avocado or coconut oil added, grain free porridge made with hemp seeds or coconut and topped with some ghee or coconut oil, almond or coconut flour based bread smeared with ghee, and eggs. My daughter's favorite easy breakfast these days is cookie dough bites and mine is a morning elixir, which i will share with you.
Healthy cookie dough bites
3/4 C almond flour
2 Tbs collagen protein from grass fed cows ( I like Great Lakes or Vital Proteins)
1 1/2 Tbs cacao powder
Pinch of high quality salt
1 Tbs hemp seeds
1 1/2 Tbs full fat coconut milk
1 1/2 Tbs maple syrup
1 tsp vanilla extract
Mix all dry ingredients together, then add wet ingredients. Mix well and roll into balls. Add a touch more coconut milk or some melted coconut oil if mixture is too dry.
Morning Elixir
1 C hot water or chaga mushroom tea
1 Tbs Dandy Blend herbal coffee
1 Tbs raw cacao powder
1 Tbs cacao butter
1-2 tsp ghee
1 tsp vanilla extract
1 tsp maca powder or adaptogen blend
honey to taste (optional, if you like a sweeter beverage)
1 Tbs collagen powder
Blend all ingredients in a high speed blender and enjoy!