A Toast to A Good Day!

“Eat breakfast like a king, lunch like a prince and dinner like a pauper,” American author and nutritionist Adelle Davis popularly advised.

With conscious effort and a balanced meal, eating breakfast can provide us with the vital nutrients and energy to start our day right.

Find out how easy and effective it is to benefit from a choice brekkie, and follow a simple recipe from SHATEC Culinary Ambassador Chef Samson, for a guilt-free yet luxurious morning pick-me-up!

Cognitive Abilities

Breakfast is known to boost memory and concentration.

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When we eat complex carbohydrates in the morning, such as oatmeal, whole wheat bread or wholegrain cereal, blood glucose is administered through the bloodstream into certain areas of the brain that maintain executive functions such as attention- or memory-related tasks.

Energy Levels

A quality breakfast planned is “breaking the fast” from the previous day’s meal. Each morning, our brain has to tap on its few energy reserves and be replenished with a steady supply of nutrients.

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It is also essential to consume protein, alongside complex carbs, for keeping our blood sugar levels in check, and blood sugar spikes or crashes at bay. Healthy proteins include:  Egg whites,  oats,  avocado, soy  products  (tofu), quinoa,  salmon, Greek yoghurt, to name a few.

Weight Loss

A balanced breakfast can be a tasty, effective way to begin instilling healthy eating habits.

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The combination of complex carbs and protein promotes satiety, a necessary step in regulating our weight and keeps us from reaching for a quick fix snacking. Protein reduces the level of the hunger hormone (ghreline) which increases appetite and boosts the hormone (peptide YY) that staves off hunger.

Some breakfast foods associated with weight loss are: Bananas, granola, smoothies with yoghurt and fruits, almonds, walnuts.

Guilt-Free Bircher Muesli

Recipe by SHATEC Culinary Ambassador, Chef Samson Lin

  • 350gm Whole Rolled Oats
  • 250gm Non Fat Greek yoghurt
  • 150ml Low Fat Milk
  • 1 tbsp Chia Seed
  • 2 tbsp Wolfberries
  • 2 tbsp Natural Honey
  • ½ Granny Smith Apple, grated
  • ½ Chinese Pear, grated
  • 100g Fresh Blueberries
  • 100g Toasted Whole Almonds
  • 1 tsp Himalayan Salt
  1. Place the oats, yoghurt, milk, salt and honey in a bowl. Stir to combine. Add the grated apple, pear, wolfberries and fold through. Spoon the muesli into individual jars and close with sealable lids. Chill overnight.
  2. Before serving, top each portion with fresh blueberries, toasted almonds, chai seeds and a drizzle of honey.

Nutritional Facts:

Whole Rolled Oats – Rich in antioxidants, powerful soluble fiber, lowers LDL cholesterol level, improves blood sugar control and satiety (may help you to lose weight)

Non Fat Greek Yoghurt – Contains probiotics which boost immune system, includes calcium, vitamins B12 which helps form red blood cells, and potassium which balances out sodium levels

Chia Seeds – Helps in digestion and detox, lowers risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity

Wolfberries – Rich in antioxidants, good for vision, strengthens liver and kidney

Granny Smith Apple – Provides moderate energy boost, suits a low-carb diet and is rich in fiber

Chinese Pear – Rich in Vitamin C and Vitamin K,important for bone health and helps blood to clot, provides copper which is essential to the production of energy, red blood cells and collagen

Blueberries – Reduces DNA damage, king of antioxidants which may lower blood pressure and improve memory

Almonds – High in protein and monounsaturated fats, improves bone health and is also high in fiber

Himalayan Salt – Detoxifies the body, improves hydration by providing minerals, and reduces muscles cramps

Natural Honey – Has wound healing properties and anti-bacterial action