Supercharge your breakfast

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  • Bean counter: tons of energy

    Bean counter: tons of energy

Do hope you have been enjoying this arctic winter spell. Not entirely sure itís what I signed up for when I moved to Bermuda, but then I didnít really know about the sub in subtropical then.

Iíve been wearing my coat at my desk and socks in bed, just to keep the chills away. Fortunately, in the early hours of the morning, when the heater had given up in protest, little Belle came in and joined me. Itís like sleeping next to a burning furnace doing gymnastics but she did save me from frostbite. Getting out of bed was a little tricky though ó partly because I was too cosy and partly because I was afraid of waking my pre-pre teen.

I knew this milestone was coming. Iíve been begging my kids to go to bed and sleep just a little longer for years. Now, on weekday mornings, Iím pulling the covers off like the cruelest mum on planet Earth and stuffing their reluctant, grumpy bodies into their uniforms. Chloe perks up after a few minutes, but Belle, who perfected the stink-eye shortly after birth, is capable of staying moody all the way to school. Sheís reluctant on breakfast too, which just makes things worse.

You hear it all the time, that breakfast is the most important meal of the day. Itís one of the few pieces of nutrition advice that has held steady over the last 50 years. It makes sense to eat a hearty breakfast and match your fuel to the activity level of your day. So, if you like to chill on the sofa in the evenings, then your dinner should be lighter. Of course, if youíre headed for some night-time sex Olympics, then by all means carb-up!

Getting kids to eat breakfast can be a challenge, but itís really important to keep trying. Itís especially important if there are any behaviour or attention problems through the day as uneven blood sugar contributes to apathy, irritability and poor concentration.

The same applies to you! Usually, any breakfast is better than no breakfast, but what youíre really aiming for is something low sugar with a decent dose of both protein and fibre so you stay full and have a nice, even, energy release.

Iíve put some ideas for you below. Iíve also included our new recipe for Superbeans Ė breakfast beans packed with real-food flavour and tons of energy! Just make sure you rinse the beans really, really well ó that way youíll avoid any digestive issues, although if you still have issues, try the Beano digestive enzyme supplement available at most health food stores and pharmacies.

Protein packed breakfast ideas

1. Veggie omelettes with a little organic cheese

2. Scrambled eggs with fresh herbs and baby tomatoes, with wholegrain or GF toast

3. Wholegrain or GF toast with nut butter and banana slices

4. Organic plain Greek yoghurt with berries (fresh or defrosted) and a drizzle of honey

5. Superbeans on toast or with scrambled eggs! Add a side of greens too.


(makes about 8 servings)

1 onion, chopped finely

1 large tin (29oz) tin of pinto beans, drained and rinsed well

1 small tin (15oz) of aduki/haricot beans, drained and rinsed well

1.5 tins chopped tomatoes óplain

1 tbsp tomato paste

ľ cup maple syrup

3 tsp ACV mustard

1/8 cup molasses

1 tsp apple cider vinegar

1 tbsp tamari

1 tsp Golden Paste

1 tsp Hungarian Paprika (Miles)

Fresh lime juice, to taste

Sea salt and pepper, to taste


In a large pan, sautť onions in coconut oil until translucent. Add in all the other ingredients except the tinned tomatoes and lime and mix until combined well.

Allow the onions to simmer gently in the mix for a few minutes. Then add the tomatoes and cook for 2 hours on low, stirring occasionally so they donít catch.

The longer you cook these, the better, so you can go up to 4/5 hours if you like. As some of the liquid evaporates the sauce gets thicker, which is great. Before serving, adjust the seasoning and add any more mustard/ACV/maple/molasses to bump up the flavour. Add a twist of fresh lime juice too for an extra zing!

ē The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the Managing Director of Natural Ltd and a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a Registered Dietitian. For details, please go to or call 236-7511. Join Catherine on Facebook:<;/i>

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Published Mar 10, 2017 at 8:00 am (Updated Mar 10, 2017 at 8:38 am)

Supercharge your breakfast

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