Written by Julie Magnussen
Nowadays the old adage “breakfast is the most important meal of the day” can be refuted by a plethora of varied eating philosophies and experts. From intermittent fasting gurus to conscious eating leaders, breakfast can has been given a cautious name. But let’s look at that name for a second. Breakfast is “breaking a fast.” We typically fast overnight because we’re sleeping 8 hours and it’s time to refuel our bodies with nourishing foods and wake our system back up. However, no matter what time of day, whether it’s first thing in the morning or settling down for the evening, there are a few key nutrients to think about when introducing our gut to foods again. We partnered with one of our favorite chefs, Rocio Graves of Let It Be Cosy, to create a delicious “Break-Fast” to flood our bodies with nutrients in the most effective way.
When breaking a fast you want to think about your microbiome. Your digestive tract has emptied and is ready to be primed for ultimate digestion. Getting your probiotics in your system first thing will help your body most effectively absorb the pre- and probiotics and prime your system for tackling the foods you consume throughout the rest of your eating schedule.
In the widely popular book, The China Study, T. Colin Campbell exposes the danger of dairy in our modern food system and thus started a mainstream movement to incorporate more plant-based creamy options into our diet. Campbell particularly focuses on whey and casein (proteins in dairy that most people are allergic to) as the main culprits of the proliferation of maligned cellular activity. But you don’t have to give up that creamy decadence! From coconut, almond, cashew and more, we love trying out various plant-based yogurts on the markets these days. They’re rich in probiotics along with protein for solid satiation. However, some yogurt can contain up to 20-25 grams of sugar per 5 oz. container. If you see sugar or other forms of sugar among the top four ingredients in the ingredients list, consider using plain yogurt with your own addition of fresh or stewed produce (like our rhubarb compote!) or a drizzle of honey.
We absolutely love jazzing up our yogurt with this simple rhubarb compote (recipe below). Rhubarb is incredibly rich in fiber and full of prebiotics. Prebiotics provide the nourishment for our probiotics to thrive in our microbiome. It’s the perfect complement to our probiotic plant-based yogurt. Rhubarb is packed with vitamin K along with an ample spectrum of many essential vitamins and minerals. In fact, while we have been led to believe milk is the best calcium source, one cup of cooked rhubarb contains just as much, and doesn’t include the top allergens dairy typically contains. Rhubarb is even on the short list with salmon and spinach for the highest amount of calcium.
Granola is a great way to add that extra indulgent ingredient that makes you savor every last bite. The crunchy texture pairs gloriously with the velvet creaminess of rhubarb and yogurt and, depending on which brand or recipe you use, can act as an extra boost of superfood nutrients.
Try this delicious Rhubarb Yogurt the next time your body is craving some nutrient-dense probiotic love with a dash of decadence!
Breakfast Rhubarb Yogurt
2-3 stalks fresh rhubarb, cut into 1-inch pieces
1 tsp raw honey
1 Tbl lemon juice (or the juice of 1/2 a lemon)
2 cups hot water
1 cup plant-based yogurt
1 handful favorite granola
Throw all ingredients into a pan, bring them to a simmer and allow to cook for 5-10 minutes on low heat stirring every few minutes. Serve with your favorite plant-based yogurt and granola.
Julie Magnussen is a photographer and content creator for health and wellness businesses. She has spent the last 15 years studying and practicing holistic health modalities as a nutritionist for Whole Foods Market, a Plant-Based Private Chef, and the owner of Healthy Julie. Julie now finds herself expressing her passion for everything health through her words and camera lens. She earned her Bachelors Degree in Science in Health Psychology and is a Certified Holistic Health Practitioner.