Being a fermentista and Nutritional Therapist, I constantly explore ways to integrate nutrient dense foods with fermented foods.
This is a great 'on the go' breakfast, made the night before if you like to get that extra few minutes in the morning.
My only problem is that I can't wait for breakfast as I am prepping it, as it looks so good!
So in this breakfast we have
• 350ml milk kefir (fermented milk, containing up to 61 different types of beneficial bacteria and yeast including lactobacillus and bifidobacterium strains)
• 50g oats (great source of soluble fibre, a prebiotic food, meaning it is the food of the gut bacteria)
• 1tbsp linseed aka flaxseed (great source of omega 3 anti inflammatory fatty acids, soluble fibre released through the soaking, supporting gut health and bowel movement)
• 2 tbsp buckwheat (which, despite its name, is not a grain but a seed, so is gluten free)
• 1 dsp sunflower seeds ( source of healthy fats, and when soaked, the nutrients in the seeds become totally bioavailable unlike eating them raw)
• 1dsp 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