The nutritional value of breakfast is irreplaceable. I think that none thinks otherwise. It is the most important meal of the day and helps replenish energy stores (glucose), which are limited when we wake up. Adults who eat breakfast have 37% – 55% less likely to develop insulin resistance syndrome – a precursor to diabetes – and to become obese. It is striking that seven out of ten overweight people do not eat breakfast in their efforts to reduce food intake.
Breakfast helps not only for a better performance but also offers energy, consumed directly during the day. The mechanism appears to be reasonable and starts in understanding the combustion of energy intake: that this is done easier and faster when it comes to granting partial calories in small frequent meals during the day, but becomes problematic when focus on one or two large central meals. Here is where breakfast “interferes” by putting “brakes” on the overconsumption during the main courses.
Moreover, a balanced breakfast helps controlling excess consumption of calories, which can come from energy concentrated foods, such as sweets, that come in response to low glucose levels in the body, seeking the immediate balance. The consumption of sweets then it is necessary and irreplaceable.
During Christmas a proper breakfast is even more valuable. Now is the time when we are more prone to eat more, and the right breakfast is necessary to balance the overconsumption of sweets and food. So do not skip your breakfast these days.
The recipe that I propose today is for the days of staying home and having all the family together. And I say this not because it requires too much time to prepare, but certainly it is not the 5’ breakfast. On the other hand, it is ideal for a cold but comfy morning at home, since it is served warm.
Persimmon, “the food of the Gods”, as was described in ancient times, provides us with fiber, beta-carotene, vitamins C, B1, B2 and B6, potassium, manganese, phosphorus and copper. While green is rich in tannins that give it a strong astringent taste, so it is only eaten when fully ripe. When the fruit is ripe it is very sweet and contains a large quantity of sugars, as glucose, and protein. It has effective diuretic effect because it has plenty of calcium and potassium which help to release the excess liquid. It is also known for years that helps liver function, having the ability to reduce the rate of toxicity of alcohol in the blood. Conversely, due to the high content of sugars it is prohibited in those suffering from diabetes or obesity. In addition, persimmon:
- contains flavonoids; zeaxanthin, cryptoxanthin and lycopene are powerful antioxidants and offer persimmon its orange-red color,
- has enough carbohydrates in the form of simple sugars (fructose) and gives enough energy in the body,
- is rich in polyphenols and catechins, substances known for their anti-inflammatory action,
- contains betulin acid, a substance that has proven to be highly active against several types of cancer
- due to the high content of natural sugar, is a very good energy source suitable for people with increased physical activity (eg athletes)
- 100 g fresh persimmon provides only 70 calories, so it is ideal for people who eat a balanced diet.
As for quinoa and almonds we’ve talked in previous posts. You can enhance this very nutritious breakfast, even further, by adding ½ – 1 tablespoon of chia seeds in each serving, and/or your favorite dried fruit.
Preparation time: 25 minutes
- 2 ripe persimmons
- ½ cup water
- ¾ teaspoon ground cinnamon
- seeds of 4 green cardamom pods, crushed or, ¼ teaspoon ground cardamom
- ½ cup quinoa
- 1 ½ cup 2% milk, or almond milk
- ¼ cup slivered almonds, toasted
- 2 tablespoons grated coconut, toasted
- 2 teaspoons honey, or, maple syrup
- 1-2 tablespoons chia seeds
- dried fruits
- Cut half the amount of the persimmons into small pieces and place in a pan with ¼ cup water and spices. Simmer for about 5 minutes, until the fruit softens.
- Once the liquid has reduced and looks like syrup, add the quinoa, the remaining water and 1 cup milk. Allow to boil and then lower the heat and simmer for about 15 minutes. Stir often and especially during the last minutes.
- When you see that quinoa has absorbed almost all the liquid, remove from fire, cover the pot and leave it for 5 minutes. At this stage add the chia seeds, if desired.
- Remove the lid and stir.
- Divide the mixture into two bowls; add to each bowl ¼ cup milk, or almond milk, the rest of the perimmon, almonds and coconut. At this stage you can add dried fruit, if desired.
- Drizzle with honey or maple syrup and serve immediately.
Recipe adapted from Happy Hearted Kitchen.
|Nutritional Facts per Serving|
|Calories||Carbohydrates||Sugars||Total Fat||Saturated Fat||Proteins||Dietary Fibers||Cholesterol|
Persimmon, Pear & Apple Crumble - The Healthy CookSeptember 25, 2020 at 7:06 am
[…] There’s another idea to enjoy perimmons: a delicious “porridge” with quinoa & persimmon. […]