Carrot cake quinoa porridge
One of my greatest passions is to sneak veggies and/or pulses into sweet dishes. Healthy treat anyone? Yes please!
When the weather gets cold I need a warm breakfast. No more smoothie bowls with large amounts of spinach and frozen berries for this gal. To be fair I’m sure there will be the odd smoothie bowl, I just LOVE healthy ice cream-like smoothies and definitely need the occasional fix…
But for now it’s all about warm food. The problem is that most sweet breakfast options are VERY carb-heavy and sadly lack veggies and protein.
Don’t get me wrong, I am definitely not a low carb kinda girl – I’m the ultimate fruit bat. But if I gobble up a large bowl of warm porridge oats in the morning I end up feeling bloated and super lethargic. Plus, I’m ravenous again an hour later. Not good.
Why is this, you wonder? It’s all down to blood sugar spikes caused by carbs eaten without fats or protein. I know a lot of people think that us nutritional therapists earn our money by harping on about blood sugar control and the importance of regular bowel movements. The thing is, if those two points aren’t taken care of, nothing else can be worked on effectively. I sh*t you not.
Blood sugar balance
Whilst going into this in detail would be too much for this post I’ll explain the merits of blood sugar control briefly. In case you are familiar with this feel, free to scroll down.
If you eat starchy carbs, say your favourite breakfast cereal with rice milk in the morning, the sugar contained in this food enters your bloodstream pretty quickly making your blood sugar rise rapidly. Your clever body now releases insulin to carry the sugar molecules into your cells for energy production. The thing is, that when your blood sugar rises very quickly your body tends to overproduce insulin and too much sugar ends up in your cells, leaving you with with low blood sugar. Hello jitters and low energy. Now you feel peckish once more wanting something sweet and the circle starts again.
These blood sugar spikes are bad news for an array of bodily functions including hormone balance and your waist line.
How can I fix this, you wonder? Easy. Make sure you add some fat and protein to your meals. This really sloooows down the rate at which the sugar is released into the bloodstream and your clever body has the chance to release the right amount of insulin. The result? You’ll feel fuller for longer and no more jitters in between meals!
This ancient preudocereal originally comes from Peru and packs a mean nutritional punch. Higher in protein than your typical starchy grain it can help us feel fuller for longer, which means we are less likely to raid the cookie jar in between meals. It is also a great source of manganese, which helps to keep our bones healthy. If you’d like more in-depth information about this amazing food you can read on here: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142
Carrots are a great source of the antioxidant beta-carotene. They are especially great for our heart health and good vision. Case closed!
After all this information you’ll probably need a snack and this recipe will definitely hit the spot!
- 2 TBS quinoa flakes, ideally soaked over night (oats work as well if you prefer)
- 2 TBS coconut flour
- ½ medium carrot, grated
- ¼ medium courgette, grated
- 1 TS ground cinnamon
- 1 TS ground ginger
- 1 TBS date paste (xylitol, molasses or coconut sugar work as well)
- 100 ml water or almond milk (more if needed)
- Pinch of sea salt
- Almond butter for a generous drizzle
- Cook all ingredients apart from the almond butter on low heat for 15-20 minutes. You want the vegetables to be very soft
- Pour into a bowl and drizzle generously with almond butter
- I love adding chopped fruit like pear, apple or grapes for a yummy crunch