Emma’s grocery list for fruity summer breakfasts
Happy Summer Solstice!
‘Tis the season to talk about all the great fruits at the market. Inspired by her favorite meal of the day, Aquacycling instructor Emma Galland sports more of her nutrition and health coaching skills, inviting us to celebrate summer with our tastes buds and empower our options at breakfast.
This week, Emma reminds us of the flavorful fruits in season and shares an annotated grocery list of complementary breakfast staples.
First and foremost, why breakfast?
The taste buds are clean and the rate of nutrient absorption is far greater after fasting all night and possibly exercising in the morning. There are also so many tasty options even for the busiest people. It’s great motivation to rise and shine.
What fruits are you excited about coming into season now?
The Spring fruits are apricots, avocados, cherries, green papaya, mangoes, rhubarb andstrawberries. As we get towards the end of June and step into the early summer, the other berries, blackberries, blueberries and raspberries are becoming ripe. In July-August, I’ll be looking forward to tomatoes, peaches, plums, watermelon and nectarines.
How do you eat your fruits at breakfast?
A good breakfast should include carbohydrates, healthy fats and protein. Consider these respective proportions: 50–60%, 20–30% and 10–15%. I do best (feel the most satiated) with a higher carbs and fat content in my diet: 60/30/10. Experiment to see what works best for you!
Here are some summer staples I like to keep in my pantry and fridge to use along with fresh fruits. Fruits act as great tasting natural sweeteners to the foods described below and they also contain many essential nutrients and dietary fibers.
- Quinoa and brown rice -
Generally, according to the Food Energetics theory, eating grains has a warming and drying effect on the body, so as the weather heats up, limiting grains intake is important and choosing cooler ones such as quinoa and brown rice instead of whole wheat, barley, etc., which are more suitable for the fall and winter months.
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You can cook a big batch (without seasonings) on the weekend and store in the fridge for the rest of the week. I enjoy my quinoa and brown rice porridge warm and cold: 1/3 cup cooked quinoa, 1/3 cup cooked brown rice (consider also millet and amaranth, all gluten free), 1 tbsp flax or chia seeds, 1/4 cup blueberries, 1/4 cup strawberries, cinnamon, cardamom and nutmeg, and 1 tsp real maple syrup (optional).
- Rice cakes -
I like the Lundberg brand as a bread substitute — the crunch is awesome.
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I top it with avocado mash, chia seeds, cumin and a splash of lemon juice.
- Chia and hemp seeds -
Both are incredible superfoods. I make pudding with chia, and hemp has a fantastic aroma. Seeds are better than nuts in the Spring and Summer. Nuts are too oily and warming. They are more a winter food. Think of the squirrels! Vary your seeds for a different nutritional profile and keep things fresh.
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See Hannah Bronfman’s recipe for chia pudding.
- Nut milk -
Choose a nut milk based on your preference and one with fewer ingredients. Ideally, nut milk is nut + water, but the industry is adding so many more harmful preservatives, flavoring, sugar, carrageenan (carcinogenic), etc. That said, it’s possible to make nut milk at home: 1 cup of almonds for 4 cups of water. Blend in a high power blender. Strain in a cheesecloth. Keep the leftover almond flour to bake cookies or do a second batch of milk.
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Add nut milk to granola, porridge and smoothies for extra protein.
- Plain Yogurt or Kefir -
The plain Nounos Greek yogurts and Wallaby Kefirs are my personal favorites. Plain has no other sugar than the one contained in lactose. Ideally, choose one made from milk from grass-fed cows, with culture, no sugar, no “natural” flavor, preservatives, etc.
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I dress up my yogurt with almonds and honey, or fresh berries, raw cacao nibs for toppings. Add cinnamon to regulate blood sugar.
- Leafy Greens and Veggies -
My breakfasts also include salads that mix leafy greens, fruits and veggies (such as sprouts and broccoli). Green papaya salad as well as the fresh greens and fruit salad described below are personal favorites.
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Try 2 cups spinach and red leaf lettuce combined with 1 orange, 1/2 avocado as well as some other favorite veggies like peppers and mushrooms. Dressing is made of 1 tbsp olive oil and 1 tsp fresh lemon juice. Salt and pepper to taste.
Find Emma on the AQUA schedule here.
