ths rfl 3easybreakfast 2017 07 27

Hey guys

And welcome back to another episode of Real Food Live. My name is Alina

I'm a holistic nutritionist and your host for today. And joining me is the ever wonderful Nadia Comentis

Hey guys. I'm a naturopathic doctor. I'm going to be here helping monitor some comments

If you guys have questions during the show or have any recommendations to substitute

different things that we do because often times we get really great suggestions from

you guys. Yeah. Which I love. For sure. So just ask away all the questions that you have. Comments

Keep talking to us. We love it. Yeah. So what we're talking about today is one of my favorite topics because it's one of my favorite

It is my favorite meal of the day. Is it my favorite meal of the day

Don't you wake up and look forward to breakfast? I do love breakfast. Yeah

I'm a big fan of brunch and breakfast. And especially when there's something there sitting and ready for you which is going to

be some of these options we're going to show you too. So what we're going to do today, we are actually going to go through three super easy and healthy

breakfast options that don't take a lot of time. Because you see Nadia, here's the problem that I find a lot of people come across when

they're trying to eat a healthier breakfast. What is the problem Alina? The problem is when people start wanting to eat healthier, they want to start being healthier

at breakfast. They're often not sure what to eat outside of just eggs or maybe making a green smoothie

Maybe the occasional oatmeal but you can get so bored of doing the same thing over and

over again. It's very true. And I know for a lot of people, we just talked about this, breakfast is stressful

Because if you're not currently eating breakfast and you're trying to integrate it, you don't

want something labor intensive, you don't want to have to wake up an hour earlier just

so that you can start eating a meal to start your day. Yeah, I feel like for half of my clients, they would usually just say breakfast, what

do you mean breakfast? I just grab something on the go or I don't and then I sometimes end up overeating at lunch

Absolutely, and that's actually, this is great for anybody who's really looking at not only

just rounding out your entire health and wellness program that you're doing right now but also

for weight loss. A healthy, satisfying breakfast is one of the best first steps for weight loss

Yeah, it just keeps you satisfied in the morning, gives you that energy and that brain function

too, right? Absolutely. So we are going to talk briefly about what makes a good and a Brad, Brad

A Brad breakfast? I'm thinking about Brad Pitt I think. A good and a bad breakfast before we dive into these options

But first, we actually took to the streets of Toronto as we like to do and asked some

people their opinions too on what is a healthy breakfast, what isn't, what are some of their struggles

So we're going to roll that for you right now. For breakfast, I usually eat say like a bowl of oatmeal with an avocado

I usually eat for breakfast bagels and cream cheese. I usually have cereal or fruit or bacon and eggs, a lot

I think a healthy breakfast is one that has all the good food groups, some protein, maybe

eggs, some vegetables. It is very important to have a healthy breakfast. It's the most important meal of the day for many reasons

It gives you a well-balanced life, it gives you energy for the day

I just can't function without breakfast or coffee. An unhealthy breakfast would probably be something that most people are getting during their

morning rush. Not eating, that's unhealthy. Probably like Eggo waffles or fruit loops

Too much processed food, processed meat. Anything that would make you hungry very quickly after breakfast

You need it to last throughout the day and if you're hungry right after it really defeats

the purpose of it. My favourite breakfast is probably a really good omelette with spinach

And then, yep, I'll indulge in some bacon and eggs on the weekends

Strawberries with some honey. And then I also like to do a fresh pressed juice as well and a matcha green tea

French toast with peanut butter and bananas. My favourite breakfast is French toast with strawberries

Welcome back! Hope you enjoyed that little segment. So Nadia, what did you think of some of those comments

I thought they were really educated comments. As a whole, I think more and more people are understanding that just grabbing some Eggo

waffles in the morning isn't necessarily the best way to start your day

I really liked when they mentioned having some protein with veggies in the morning too

Which often doesn't sound great and can get boring sometimes. But the other girl who had mentioned having multiple food groups. Yeah

Also important. People have that understanding now, so it's great. And to your point about veggies, it's so funny that a lot of people never consider

veggies a morning food. But who's to say what you can and can't eat for breakfast

Break all the rules. You can eat leftovers, you can have soup, you can have a salad

Whatever is satisfying and going to give you energy in the morning. But we're not going to make salads, so don't worry

Not today. No. So I do want to just hit on two key points for what makes a good breakfast

The first one is simply just make sure it's real food. Yeah

It's not fake. You want to minimize anything that's coming out of a box or package. If it looks like a pop tart and it has pink glaze frosting on it

And sprinkles. And sprinkles. However you can get sprinkles. Yeah. Probably not your best option. Yes

We're looking for whole foods. Real foods. And then number two, guys, you want to follow kind of the golden rule of how to balance

a meal. Which is making sure it balances your blood sugar levels

And that's with three things. With protein, fat, and fiber. Because too often we are having breakfasts that are too high in one macronutrient group. Absolutely

Which is the refined carbs. Almost always. And this is kind of the vilification of breakfast

The majority of people are having very high carbohydrate and refined carbohydrate breakfasts. Yeah

Which then end up spiking blood sugar for a very little bit of time. And then you end up crashing. Exactly

A couple hours later or even an hour later. Which isn't great. Exactly. And now some examples of those are, you know, just having bagel, having toast and jam in

the morning. Sugar cereals. Sugary cereals. Muffins. A muffin. Donut. It seems like a croissant

So many breakfast foods that you can grab on the go are just full of refined carbs. So all of these have a nice balance

And now we're going to get right to it and show you what they are. Okay

So the first one that we're going to show is overnight oats

Oh, I love these. This is like, you guys put the work in and it's not a lot of work. No

You do this the night before and you wake up and it's like you've made yourself breakfast already

I did this last night because I was prepping for the show. I was like, why not just make myself a couple as well? Right

And I was so excited to wake up because there was just this jar of deliciousness waiting

for you and it really took me around five minutes and I'll show you now too

So this is one serving size. Yes. It's going to take about five minutes. One serving size and I find anyone who likes the feeling of a parfait and oatmeal but wants

something a bit different, that's who this would be very well suited for. So the first thing I'm doing is putting in a third cup of rolled oats. Yum

Into my mason jar as the bottom layer. Not cooked, just dry rolled oats

Yes, just dry rolled oats because they're going to soak overnight with some milk or

some almond milk. That's where they become softer and more digestible then as well. Perfect. Yeah

So next what we're going to do guys is put in some chia seeds. So this is one tablespoon of chia seeds. Okay

So we're getting some nice fiber here guys. Lots of fiber. Look at that

The whole base of this thing is fiber. You are going to go to the bathroom in the morning. You're going to be regular

And you're going to feel full. Yeah. Which is awesome. Yeah, surprisingly these look small but they are filling too

They're pretty dense. I had it this morning and it looked small but yeah, definitely filled me up

What do we have here? Now we have around a quarter cup of your choice of milk

I'm using almond milk. You can use cashew milk. You can use coconut milk

Whatever you'd like. It's just to sort of blend the chia and the oats together

And what just happened there? I was just, well, I was just sort of smoothing out the top, making sure it's well distributed

Got it. You don't want it to be lumpy. Yeah, you don't want all the chia seeds like right in the center

So I'm just making sure it's spread out. It's getting some nice distribution

And yeah, then you are ready for sort of the other final layer

So this is a base formula you can use and then add on so many different toppings. Awesome

Whatever you want to. So this here is a quarter cup of organic Greek yogurt

Ooh, Greek yogurt. Mm-hmm. So what's the deal with Greek yogurt versus regular yogurt

So you get the benefits of yogurt with both, which is mainly the probiotics

which is really good for your gut bacteria, for going to the bathroom, just keeps you regular

But of course, with Greek yogurt, there's so much more protein. Yeah

So that's, again, adding to that protein component of our breakfast. This is what's going to keep you more full

And now for both the almond milk that you used and the Greek yogurt. Yes

Sweetened, unsweetened, flavored, not flavored. Now, I would recommend not flavored because you want to avoid those extra sugars. Yeah

So when you look at plain Greek yogurt versus vanilla Greek yogurt side to side

you'll notice a huge, huge difference in sugar content. You will. It's very big. Yeah

So definitely we want to limit that. We are going to add in a bit of our own sweetener, too, which is optional

So totally up to you if you did want this. So I'm adding in a little bit of raw honey, guys, just for a little bit of sweetness at the top

You do not have to do this if you are someone who doesn't like having too much

that hint of sweetness. But, of course, this can be maple syrup, too, whatever you would like

So I'm just mixing that in a little bit there, too, to give it some distribution

And now is the fun part. Are you ready for the fun part? I am ready for the fun part

The fun part is making so many different combinations with this. Okay, because this is base

This is like the base layer, and now anything on top of that, you could really go crazy

You can go nuts. So what we are going to do right now is a chocolate and strawberry concoction

Who doesn't love a chocolate strawberry parfait for breakfast? Right? Of course

Everybody, especially if you're a chocolate lover, that's going to get you out of bed and hit less snooze

So what do we do? Okay, so what do we have here? This is around a teaspoon of raw cacao powder. Okay

And now we had spoken about this in a previous episode, too, but perhaps you can also tell the audience the difference between cacao and maybe the cocoa

Yeah, so generally my understanding of the difference is the heat processing

So a raw cacao is generally processed at a much lower heat

so that some of the nutrients are maintained, as opposed to a Dutch processed or a regular cocoa

which is going to be often processed at a much higher heat. It's going to be a bit more bitter, too, right

Yeah, absolutely. So you can tell the difference in flavor when you're actually making this as well

I also have a question here, a great question. Okay. So Chris, hey Chris. Hi

Thanks for tuning in. She's asking what the difference between steel cut oats as opposed to rolled oats are as far as benefits

Okay, so your steel cut oats, you are going to have to actually make them for longer

You have to cook them for around 15 to 20 minutes. They need the heat to cook. Yeah, exactly

You'll just have really crunchy, crunchy oats. Yeah, and now for your blood sugar balancing

I will say steel cut oats are a better option than rolled oats

because these ones are going to digest a little bit faster than your steel cut oats

But if you are more of a pinch, that's why I do recommend using those rolled oats, right

And they're still a great food. There's a lot of fiber in them, and you're pairing them with your good fats and your protein

They're still excellent for your blood sugar levels, but steel cut oats, yeah, do take a bit more time

They're a bit more raw. If you guys want to do this with steel cut oats, a lot of these ingredients you can buy in a week batch

so then you can make a batch of steel cut oats maybe on your Sunday night

keep them in a container or in the fridge, and you can portion them off and still make them the night before and have them fresh for the next day

You probably still want to use the almond milk because the chia seeds

you're going to want to fluff up a little bit, but you can definitely do that too

That's an excellent idea. Thank you. That's great. So there you go

You can do both. You can do both. We have another comment. Emmaline

Hi, Emmaline. Hi. Emmaline's mentioning, I need a healthy breakfast besides oatmeal and eggs and bacon

Okay, you're in the right spot, Emmaline. Perfect place. Here's where we are

We're giving you three different awesome quick and healthy breakfast options. Exactly, and the best part about this one in particular too is it's on the go

If you don't have much time in the morning, all you have to do is you grab this mason jar from the fridge and throw it in your bag or your purse

Oh, I love this too because we are not only, you know

when we deal with food, things that make us enjoy food not only are the taste and smell

but visually when food looks nice, it helps us get more satisfied

It does. We want to see color. Our brains want to see nutrients, and look how pretty this is

It's gorgeous. So guys, what I did here, I just added some, the cacao first, a teaspoon

then however much fruit you want, I added some strawberries, and then I do like adding in a little bit more good fat, so some chopped nuts on top

Extra protein, a little bit of fat. And if you wanted, you could add more chocolate shavings or even more dust of cocoa

whatever you would like, and this is done. Cinnamon would be great

So you know what else is great with cinnamon. So this is a chocolate strawberry one you can do

There are so many other variations. Apple and ginger. Apples and ginger

Oh, sorry, apple, ginger, and cinnamon is one I really like. I'd be like apple pie for breakfast

Exactly, apple pie for breakfast. You can do blueberries as well with a bit of lemon zest

and those flavors together just feel like summer. They are amazing. Blueberry and lemon is one of my all-time favorite combos

Yeah, and banana walnut too is actually one that I also really like

Right, so there's so many combinations that you can start playing around with. And for you guys who just tuned in

all of these recipes are posted in the link of the description of this video

and once these videos are done, you can always re-watch them again in the video section

Yes, for sure. Okay, so moving on to the next one. Okay

It's adorable, right, because the mason jars are cute too. It is fantastic, and you can see all of this is going to plump up so nicely

which is awesome. Yes, it will. Okay, so guys, now we are moving on to the chia pudding

which I think is actually even easier than the overnight oats, if something was possible

Oh, wow, easier. Yeah, easier. So the trick with getting a chia pudding correct or getting it right

is using the right ratio, because sometimes if you add in too many chia seeds

it can just be really sticky and clunky, and it's not fun

Yeah, I've done this too. Guys, for those of you who haven't worked with chia before

they act as a really good gelatinous thickening agent. So when chia seeds sit in some water or liquid

the outer coating tends to puff up and actually creates a gelatin-type�

Yeah, it's a very gel-like structure. Yeah, which ends up also giving you the fiber

but if you're not careful and if you're not using them properly, it can get a bit weird

Things can get a little strange. So I'll tell you the ratio that I am using is 3 tablespoons of chia seeds

to 1 cup of almond milk. So that's the basic one. You can play around a little bit if you'd like

but I think that this is the one that has worked best for me. Any less than this amount of chia seeds, too, and it becomes too liquidy

It's no longer a pudding. You're just having a chia sauce. Because you're really looking for that right thickness or viscosity for the pudding. Exactly

So what I have done here is added both together, and then I'm just going to grab a quick spoon and�

Yes, you would not just want to throw this in the fridge like this. No, that's not going to be a pudding

I've done this before. It's just going to be a layer of chia at the top. So then you just want to swirl it together

So again, 3 tablespoons and 1 cup of milk. Okay. And you are getting here then a lot of good fiber in the morning

some calcium, some omega-3s in the chia seeds, and if you wanted to get more of those nutrients

I believe if you crush them or grind them down, too, that'll release more. Nice

Of the nutrition. Yeah, I would say anyone who also has eaten a lot of chia

you'll notice that there's a difference between soluble and insoluble fiber. With something like chia

you're often going to see that they're kind of going to help things just move right through you

So to grind them up a little bit, you might get more of the nutrition that way, too

Yeah, exactly. So there we go. We've stirred it together. Easy. Yeah, and then you just leave it overnight

I would suggest overnight. You can leave it for around an hour if you would like

but I find the best pudding texture, again, is overnight. Okay. And what I like to do before I go to bed as well is just check in in the fridge

and give it another little stir because whether you like it or not, it is going to start clumping a little in certain areas

and if you want that perfect texture, you want to stir it again. Okay

Hot tip. And then additions, of course. I like adding a bit of maple syrup and vanilla

So this is around a tablespoon of maple syrup and a teaspoon of vanilla. Okay

Again, you can adjust it based on your taste preferences. You can add in some cinnamon here as well if you wanted. Nice

If you guys were going for absolutely no sugar or really, really reduced sugar

you could also potentially use liquid stevia. Yeah. Or xylitol is another sugar alcohol

It's a perfect option. It's a natural sugar alternative. Exactly. And there you go, guys

That's all you had to do. This is awesome. Yeah. Now, could you add a little bit of cinnamon

I keep coming back to cinnamon because not only do I love cinnamon

but I also know cinnamon has such amazing blood regulation properties. Yeah, exactly

And it goes with a lot of the flavor combinations that we're making right now. You can add in cinnamon to all three of these. Awesome

Very easily to balance your blood sugar out even more. So, yeah. And however much you wanted

Probably around a quarter teaspoon to a teaspoon. Maybe not more than that. I'm heavy on cinnamon

Might be too strong. Sometimes it's a little too much. So, guys, I want to show you what it actually looks like

the final product, too, because this is a little gooey right now. I'm in liquidy

We have actually a question just going back to the sweetener aspect of things. Okay

I'm going to grab this. And this is a great question. Shelly. Hey, Shelly

Thanks for tuning in. She's actually wondering what about agave? Okay. Great question, Shelly, because for a while there and for most people

so agave is a sweetener from a cactus plant, the agave plant. Yeah

Actually, the same plant that tequila is made out of. Different end product, obviously

It's not like having tequila in your chia pudding. It's not like having tequila

But there's been a lot of controversy with the type of sugar that comes from an agave syrup

Do you want to speak a little bit about it? Yeah. So, when it comes to agave, so people thought it was very healthy

I guess, at the beginning. But it turns out the way it's refined and it's processed

it's a little bit equivalent to high fructose corn syrup. Yeah. It's not healthy, actually. Yeah

So, it's actually, it has a very high glycemic index. It's heavily refined, too

High glycemic index, meaning that it's going to have a blood sugar response

that will spike your blood sugar. So, that's not something we're looking for here. Yeah

So, I would definitely say don't, try not to use the agave and opt for something maybe more like raw honey, maple syrup

or again, what's even better for your blood sugar, things like stevia and xylitol

Or, if you're training your palate to go absolutely no sweetener, then just go no sweetener because you can put fresh fruits

and other things on top that can bring in natural sweetness. Oh, this reminded me, too

Guys, you don't have to make chia pudding just like this. You can make it in a blender as well if you wanted

Oh, yeah. And the great thing is when you're putting it in a blender, you can blend in other flavors into the pudding. Right

You can add in a date, for example, a medjool date for the sweetness

from Whole Foods, a bit of banana if you wanted. So, again, so many options

I just like making it without the blender because it's easier. And now, here's what the final product looks like

Can you shake that for me? Can you shake this? Look at this. So, this is the thickness and the consistency you guys are looking for

Okay, guys, look at this. This is the pudding. This is a pudding

This is a real pudding. And now, of course, what you can do is just add on some seeds

I have a hard time eating chia pudding just as is. I need to have a little bit more texture

So, this is really nice when you add. And, oh, coconut flakes on the side as well would be really, really nice

Some little pumpkin seeds, sunflower seeds. Hemp seeds would be good, too, for adding protein

Whatever you want, guys. Whatever. Go crazy. So, this is a chia pudding. Perfect

And I'm going to set that aside. All right. And this was yesterday's overnight oats that I had made as well, a big mason jar for myself

So, yes, this is what your final product can also look like

I made a smaller version here. But if you want more fruit, use a bigger mason jar. Amazing

And you can do that. So, we have those lined up and ready. And now for the final one, which is my favorite, but it takes a little bit more time

Maybe you want to do this one on a weekend. These are, okay, so time-wise, you're saying this takes, once you have all the ingredients

this is going to take about five minutes. Five minutes. Five minutes

And you're going to do that the night before. This guy, how long are you going to do? Two minutes

Yeah, that literally, it's, you're putting the ingredients in a bowl and you're putting it in the fridge and then you're topping it in the morning

So, five minutes as well. A little bit of prep the night before, too. Yes

And then what do we have moving on? Now, the last one we have, again, if you have a little bit more time on a weekday, you can

do this. But it is a really nice indulgent treat for the weekends as well

Especially for those of us who love pancakes, but know maybe we shouldn't be doing, you

know, those pancakes with the heavy wheat and the sugar and dairy

And kids love pancakes, too. Yes. So, you know, this is a great way

Get them involved. I always love saying, you know, cook with your kids because it's a great way to show

them the ingredients you're using and teach them some skills. I love that

So that they can cook you breakfast. That's the real goal, right? Okay

So, what we have here, guys, and this is going to serve two people. This is not just for one

What you're going to do is chop up one large banana. Okay

Put it in a blender. Perfect. Then what we have is around four eggs that have been whisked. Okay

So, you'll see other variations of this recipe online where people use more banana and less eggs. Okay

I like to use more eggs to have more protein versus that sweetness. Right

Because protein, similar to fiber, guys, is really what is going to keep you fuller longer

meaning that you're not going to be as snacky and you're going to have way more sustainable

energy throughout your day. Yes, of course. Now, you can make the pancakes with just egg and banana and with some, obviously, some

sweeteners if you wanted or some spices, but I like adding in a little bit of gluten-free flour. Okay

Simply because it adds to the thickness. Okay. So, you can, it's just a little. You want a fluffy pancake

You want, yeah, to give it a little bit more fluff. Got it. And a bit more density as well

I'm sorry to cut you off. Yeah. Isn't it amazing that literally pancakes could be two ingredients? Yeah

That's what always. It's insane. Sometimes when I think pancakes, I think that they're labor intensive

So, this is great to know that this is, literally you put in three ingredients

Yeah, exactly. And you could have even done two. So, I used a half cup there, guys, of flour

You can do almond meal. I've used a gluten-free flour mix, coconut flour, whatever you would like. Awesome

And then, again, you can play around with this. I'm adding in around a teaspoon of vanilla extract. Yum

Organic vanilla, guys. Yes. I say it every time. So much better

And, guess what this is, Nadia? It's cinnamon! Cinnamon! Nadia's favorite. So, we are adding around half teaspoon of cinnamon there. Awesome

Just for flavor. I remember Alina was cooking some of these when we came in this morning

And I was like, what is that smell? It smells amazing. Yup. Yeah

These will smell phenomenal. And these will make around five or six. I mean, depending on how big you make the pancakes, but around like five or six

So, usually. Would you eat, because this is going to be four full eggs. I would

This is between me and my husband. We split this. Got it. Okay

So, make it for two. Perfect. Yup. So, I'm just going to go ahead and blend this a little bit right now

I'm going to take a look at our comments at the same time. Okay. So, we have a comment. We have a comment

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We have a comment. We have a comment. We have a comment. We have a comment

Oh my gosh, we've got a bunch of really great suggestions going on in these comments right now

You guys take a look. Ina, Mary, Carol, thank you guys so much for tuning in and giving us your feedback

We're going to take a look at those in a little bit. Another thing before we let you guys go, in a next episode, I would love to do sneaky

ways to fit in greens. That would be great as well. Yeah, because that's also something that people really struggle with. Absolutely

And they always think it has to be a salad. Right. Yeah. It doesn't

Okay guys, I want to keep eating this. Selfishly. Thank you so much for tuning in. Thank you for all your comments

And we'll be back here next week at 10am EST on Thursday. Bye.