5 FRUIT BASED BREAKFASTS
A lot has changed in the last couple of years, I'm sure you can relate when I say that we've all had to find new ways of staying healthy and adapt. Through a pandemic, various moves of states and jobs, and my trying-to-figure-life-out era as a woman in her 20s, I am constantly learning and re-defining what health means to me, that comes with finding new habits to support my desired lifestyle. In contrast, the more I learn about health and holistic healing, I find that some of the habits I have cultivated on my health journey are here for the long run. The one thing that has been a constant in my routine for years is having fruit for breakfast. One of my inspirations to start my wellness website back in 2020 was to share this very simple, but extremely healing routine.
Eating only fruit and raw foods for breakfast encourages our body to kickstart digestion, support detoxification, re-hydrate after a full night of sleep and replenish essential minerals and vitamins. So before our day gets busy and we may not always get what we need from our diet, it's nice to know that we've covered a handful of nutrients. For me, fruit for breakfast also starts my day with a vibrant, wellness tone. Sometimes doing something just because it makes us feel cared for, nourished, alive and healthy can be a good enough reason to do it.
To read more about the benefits of eating fruit first in the morning- Access my very first blog here!
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5 FRUIT BASED BREAKFASTS
1. PAPAYA BOAT: anti bloat, anti inflammatory, vitamin rich. Papaya is one of my favorite gut friendly foods and fruits. It contains a high amount of digestive enzymes and probiotics that help to soothe digestion, and can really help to fight bloat and lower inflammation. Papaya is high in vitamin C, making it a great food for brightening the skin and boosting immunity. This recipe is easy and the perfect breakfast or snack to make you feel balanced and nourished.
INGREDIENTS: 1 papaya, 1/2 cup yogurt of choice I use cocojune dairy free coconut yogurt, handful of berries: my favorite pairing is raspberries for the vitamin C and some tartness to the sweetness of papaya. TOPPINGS OF CHOICE: cacao nibs or chocolate chips, coconut flakes, chia and flax seeds and a drizzle of honey.
DIRECTIONS: Cut the papaya in half and scoop out the seeds of one side with a spoon. Add your yogurt, berries, and toppings and enjoy!
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2. POACHED PEAR: sweet, comfort meal, fibrous, liver and bowel support.
one of my most recent favorite comfort foods are pears! they are naturally sweet and make for a great healthy dessert-ish breakfast. Pears are great for the gut as they support the liver and aid in constipation and irregularity. They are high in fiber to keep me full and make for a great pre workout meal.
INGREDIENTS: 1 pear, 1 tsp of each: cinnamon, ginger, nutmeg. 1 tbsp of cacao nibs or chocolate chips. optional: a drizzle of honey or organic maple syrup.
DIRECTIONS: rinse well and slice the pear in half, scoop out the core/seed to make a mini boat, boil a pot of water (I use a medium sized pot and 2 cups of water), place the pears in and cover with a lid, let the pears steam for about 10-15 minutes or until they become soft and easily forked.
If you have extra time and patience, you can drain the water once pears are cooked, and add a tbsp of coconut oil to the pot. The place the pears face side down and sauté the edges! This adds a nice crisp touch and its delicious. Then place on a plate, sprinkle your spices, add the chocolate chips and optional honey, and serve with your favorite cup of coffee! Also pairs well with chai, tea or matcha.
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3. GRAPEFRUIT WITH HONEY: citrusy, energizing, metabolism, blood sugar (low sugar). If you like citrusy breakfasts this one is for you! I love this breakfast when I am on a rush to make something quick and not too filling. Grapefruit is amazing for boosting immunity and has been shown to regulate blood sugar thanks to the flavanone "narigenin" it contains. This can in turn boost metabolism and aid in weight loss. Can be enjoyed COLD OR BROILED with ginger and thyme , or rosemary.
If rosemary / thyme are not your jam, feel free to skip and play around with other herbs.
INGREDIENTS: 1 blood red grapefruit, a handful of rosemary or herb of choice, optional honey.
DIRECTIONS:
BROILED: cut the grapefruit open and sprinkle a tbsp of honey, maple syrup or coconut sugar. Place in the oven on the broil setting at 400 degrees for 10 minutes. Add your herbs once cooked and enjoy!
COLD: doesn't get any easier than this. Simply slice the grapefruit into even slices and add your honey and herbs.
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4. BANANA BITES: sweet, balanced, healthy fats, potassium.
You can choose any nut butter you enjoy the most. I like sunflower or pumpkin seed butter for the hormone balancing benefits (seed cycling has helped with my hormones a lot) but also love a good cashew or almond butter, and of course the classic peanut butter. Packaged nut butters can often be packed with sugars and adde oils, so make sure to read your labels! A quality nut butter will be just as delicious with the single ingredient.
INGREDIENTS: 1 large ripe banana, 2 tbsp of nut butter of choice, a handful of dark chocolate chips OR cut up chocolate bar - I used Lily's 80% dark chocolate "less sugar" bar.
DIRECTIONS: slice the banana into 1/2 inch slices, try to make an even amount to be able to pair two slices together, I make around 20! Place a layer of nut butter on top of half of the slices and then cap with the other half. Add your chocolate on top ,or if you like extra chocolate, you can also add a chocolate chip in between the slices. To make a "dipped" banana bite, melt the chocolate and dip the slices of banana+butter in the chocolate. Freeze in the freezer for 20-30 minutes and enjoy!
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5. SWEET AND SALTY DATE BOATS: fiberous, sweet, higher calorie, bowel and gut support.
It's hard to believe dates are really a fruit, so sweet and often used to bake as a substitute for honey or pie crusts. They remind me of Christmas dinner at my grandma's house. I love when foods have good memories attached to them. Dates are high in fiber and it's soft texture makes it a good food for improving digestion and aiding constipation. They contain higher natural sugars compared to most fruits, this makes it a great pre or post workout fuel, and a good way to satisfy a sweet tooth. When paired with a nut butter rich in healthy fats and some dark chocolate filled of magnesium, they are extremely satisfying and better for blood sugars support.
INGREDIENTS: (for a single serving x person) 3 dates, 2 tbsp nut butter of choice: I used sunflower, also really like almond and walnut as a pair. A handful of cacao bins or dark chocolate (the darker, the better!), a sprinkle of sea salt (make sure to get iodine containing sea salt for the health benefits).
DIRECTIONS: Cut each date in half and remove the pit, fill each date cup with nut butter, then add your chocolate and sea salt. Refrigerate for at least 30 minutes or overnight, and store in fridge until ready to enjoy!
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Thank you for joining me in this blog. I hope you love every one of these recipes. I would love yo see your creations, so please tag me if you post any!
IG: Flo_ghigo
For more on your health and healing journey- My Gut Health Guide is now available for download here!
