Hubert Cormier’s advice: 3 tips for a healthy breakfast (+ a high protein oatmeal recipe)
The nutritional quality of breakfasts is essential to start the day on the right foot. Find out how to balance 3 food groups for a healthy morning meal.
Proteins are essential to the body. They contribute to the building of muscles, to maintaining a healthy immune system, to the transport of certain nutrients in the blood, etc. They also provide energy and create a feeling of satiety. It is therefore fundamental to integrate them into your diet. A complete breakfast should contain between 20 and 30g of protein! Here are some tips to help you achieve this:
- Add a handful of slivered almonds or nuts to your cereal.
- Replace regular yogurt with other alternatives such as skyr, kefir, quark, cottage cheese, etc.
- Top your toasts with peanut butter or other natural nut butters.
- Add milk powder or use evaporated milk in your pancake or waffle mix.
- Add an egg when cooking your oatmeal.
- Replace some of the liquid in your smoothie with liquid egg whites.
- Drink 1 cup of cow’s milk or soy beverage.
- Eat ¾ cup of Greek yogurt or skyr.
- Consume 30g of light cheese (<18% M.F.)
- Add tofu and legumes to your breakfast when possible.
Fibre plays a fundamental role in staying healthy: it promotes gut health, it regulates blood sugar and cholesterol levels, it contributes to the feeling of satiety, etc. Every day, it is recommended that women consume 25g and men 38g of fibre. A balanced breakfast should contain at least 5g of fibre. Here are some examples:
- Add flaxseed or chia seeds to your oatmeal, yogurt or smoothie.
- Add wheat germ to your smoothies.
- Choose whole grain breads that have more than 4 grams of fibre per slice.
- Replace some of the oatmeal in your recipes with spelt flakes.
- Replace some of the all-purpose flour in your recipes with whole wheat flour.
- Add quinoa and legumes to your breakfast when possible.
Carbohydrates serve as fuel for the body’s cells. In other words, they give us energy! According to the Quebec Institute of Statistics, carbohydrates taken during breakfast should represent 18 to 23% of your total daily carbohydrate intake. Good sources of carbohydrates include fruits, some starchy vegetables, dairy products and subssitutes, whole grain products and legumes.
And…fruits and vegetables!
For both sweet and savoury breakfasts, fruits and vegetables are great allies. On the one hand, fruits make great garnish for bowls and smoothies, while vegetables are easy to integrate with omelettes, frittatas…and even smoothies (avocado, kale, etc.) and breads and muffins (sweet potato, zucchini, etc.).
High protein oatmeal recipe
- 2 cups of 2% milk or unsweetened soy beverage
- 1 pinch of salt, to taste
- 1 cup oatmeal
- 2 eggs
- 1 tsp. vanilla extract
- 2 tsp. maple syrup
- 2 tbsp. almond powder
- ⅓ cup of natural Greek yogurt
- ½ cup fresh fruit of your choice (bananas, blueberries, blackberries, raspberries, strawberries, etc.)
- Almonds, whole or crushed
1. In a medium saucepan, bring 1 ½ cup milk or soy beverage to a boil with a pinch of salt.
2. Reduce the heat to medium-low and add the oatmeal.
3. In a bowl, beat the eggs with ½ cup of milk or soy beverage.
4. Pour the egg mixture into the saucepan.
5. Add vanilla extract, maple syrup and almond powder.
6. Simmer for 5 to 6 minutes (or until desired consistency), stirring occasionally.
7. Pour the oatmeal into two bowls and top with plain Greek yogurt, fresh fruit and almonds.
For more high protein breakfast recipes, I invite you to browse my new recipe book “Déjeuners proteinés”.