Breakfast should be the most wholesome meal of the day, fuelling us to meet our body's needs. However finding time for a nutritiously dense, fulfilling breakfast can be very difficult with our busy schedules. Here are some 5 healthy additions to supercharge your morning yoghurt.
1 - Instead of cows yoghurt try swapping out for coconut yoghurt ? Its got a superhero packed combination of healthy fats, antioxidants and contains lots of fibre.
2 - Add a small handful of nutritious seeds such as pumpkin, flaxseeds and hemp seeds. Flaxseeds are particularly useful for their omega-3 fatty acid content however this is locked within the fibrous outer shell, which humans can't digest easily, so make sure that they are freshly ground before adding them to your super charged yoghurt.
3 - Add some fruit... but not too much as fruit converts into sugar in the body so be careful with portion size. Berries are the optimal healthy choice as they are naturally lower in sugar but are packed full of antioxidants, fiber, and vitamin C.
4 - Add some overnight oats, take a tablespoon or two of oats, place them in a bowl and cover with a healthy nut milk, (almond, cashew or coconut milk) leave them to soak overnight and add them to your yoghurt in the morning. Oats contain a powerful soluble fibre called Beta-Glucan, and are a slow releasing carbohydrate helping to prevent blood sugar dips. These effects are mainly attributed to beta-glucan's ability to form a thick gel like substances delaying the emptying of the stomach and absorption of glucose into the blood (1). Oats also contain antioxidants and beneficial plant compounds called polyphenols, one of which has been studied for its anti-inflammatory and anti-itching effects. (2)
5 - Chia seeds are a great healthy addition, why not add some to the same bowl as the overnight oats? High in quality protein, with a good balance of essential amino acids, they also contain fibre and are a source of antioxidants.
How do you supercharge your yoghurt ?
Enjoy !
Sources:
(1) https://www.ncbi.nlm.nih.gov/pubmed/18461339)
(2) https://www.ncbi.nlm.nih.gov/pubmed/24787712
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