If you haven’t already.. it is time to retire your favourite sugary cereal and replace it with a real meal to kick start your day (ie using real food). Unless you want to continue to feel sluggish and tired, then by all means – keep on eating those pops!
First up I want to introduce you to homemade gluten free corn cakes (inspired by Bills). Served with a side of bacon, asparagus and tomato, avocado and coriander salsa this meal of champions is simple delish!
The carbs you get from the corn, coconut flour and asparagus will gives you the extra energy you need to power you on to lunch (with a snack thrown in for good measure of course). Plus the good fats for the avocado and protein from the bacon is essential to making this a balanced meal. Ensure the bacon comes from a good source – I always aim for organic meat where possible.
Sweetcorn gluten free Fritters with Avocado Salsa
• 500 g fresh corn kernels – either cut from 3 corn cobs or use frozen kernels for convenience (defrosted first!)
• 2 organic eggs
• 1 small red onion chopped
• 15 g chopped coriander leaves
• 125 g coconut flour
• 1 teaspoon baking powder
• Sea salt and ground pepper
• Coconut oil for frying
• 2 ripe avocados diced
• 10 g coriander leaves
• 2-3 tablespoons lemon juice
• 1 tomato finely sliced
• Sea salt and ground pepper
• Thinly sliced chilli if you want a bite to it or dash of Tabasco
In a food processor or blender add: 2 cups of the corn kernels, the onion, eggs, coriander, flour, baking powder, salt and pepper and blend until combined. Then add the remaining corn and contents in and stir though.
Heat 1 tablespoon of coconut oil in a frying pan over medium to high heat and add mixture into pan – keep each corn cake small in size so they are easy to flip. Cook 3 minutes per side.
Once you have cooked your desired number of corn cakes, serve with bacon, asparagus and avocado salsa.
On the run breakfast – yogurt, fresh figs, walnuts and LSA.
While I always prefer to have a hearty ‘meat + nuts’ breakfast, sometimes that just isn’t possible! When in a rush (or the fridge is empty..) I simply throw together in a bowl:
• BioDynamic Organic Yoghurt (low GI, aBc probiotics, no artificial sweeteners or sugar like most yogurts)
• Fresh figs (Figs are naturally rich in much health benefiting phyto-nutrients, anti-oxidants and vitamins)
• Walnuts (high in omega-3 fats, manganese, vitamin E just to name a few)
• And a spoonful of LSA which is made from ground Linseed, Sunflower and Almonds into a meal. LSA is rich in protein and helps keep blood sugar levels balanced which is important when consuming fruit. It also provides a good dose of omega-3, zinc and calcium.
Meat and Nut breakfast
This no frills breakfast is a paleo favourite – the meat and nut breaky includes the 3 macronutrients (protein, carbs and good fats) and can have the following benefits:
• kick-start your metabolism for the day
• allowing you to burn more fat throughout the day
• decrease the insulin load in your body therefore increasing your ability to stay lean year round.
• increase your mental energy early morning and throughout the day;
• increase physical energy early morning and throughout the day;
Lamb steaks cooked in coconut oil, herbs and spices.
Avocado garnished with ground cracked pepper and salt and a good squeeze of lemon
5 macadamia nuts (you can have these instead of avocado)
Cook, serve and eat!
You can also check out what I eat for breakfast in Prevention Magazine online ‘What the experts eat for breakfast’ here
Lee Sutherland – Personal Trainer and Health Coach, Fitness In The City www.fitnessinthecity.com.au / www.facebook.com/fitnessinthecity / www.twitter.com/fitnessinthcity / http://instagram.com/fitnessinthecity_