Romaine lettuce 1 head
Being a fermentista and Nutritional Therapist, I'm always exploring the integration of nutrient dense foods with fermented foods both in Feisty Ferments kombucha as well as at home.
This is breakfast. It is a great 'on the go' breakfast, or one to have made if you like to get that extra few minutes in the morning. My only problem is that I am salivating as I am prepping it cos it looks so good.
So in this breakfast we have
• milk kefir (fermented milk, containing up to 61 different types of beneficial bacteria and yeast including lactobacillus and bifidobacterium strains) NOTE: you can use milk, dairy or non dairy instead of milk kefir.
• oats (great source of soluble fibre, a prebiotic food, meaning it is the food of the gut bacteria)
• linseed aka flaxseed (great source of omega 3 anti inflammatory fatty acids, soluble fibre released through the soaking, supporting gut health and bowel movement)
• buckwheat (which, despite its name, is not a grain but a seed, so is gluten free)
• sunflower seeds ( source of healthy fats, and when soaked, the nutrients in the seeds become totally bioavailable unlike eating them raw)
• pumpkin seeds ( a great source of anti inflammatory omega 3 fatty acids, of which we don't have enough in our diet. Also, because they are soaked overnight, all the nutrients held within the seeds are released and easy to absorb)
• raspberries - straight off the canes in the garden - a red berry, so you know it is low in sugar, high in anti-inflammatory, antioxidant anthocyanins, helping prevent tissue damage from free radicals throughout our bodies
• coconut flakes - healthy vegetable source of saturated fats, helping with full feeling
• cacao nibs - healthy fats and other compounds that can increase the levels of the hormones serotonin and dopamine in your brain, which impacts your mood.
• peanut butter - healthy fats, helping to feel full and slow glucose absorption, reducing insulin spikes
• hemp seeds - ideal omega 6:3 ratio, supporting heart and brain health
Use this recipe as a base, switching things in and out to create diversity and to use what you have.
You can use milk, oat milk, nut milks in place of milk kefir.
Chopped nuts can be added.
Stewed apple is a great gut food addition.
Other berries to include are blueberries, strawberries, blackberries, red currants, cherries