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5 Minute Breakfast

Would you like to join me for breakfast?

It is indisputable; breakfast is the most important meal of the day!

Breakfast makes the biggest impact on your health, it is true medicine. Breaking the ‘fast’ after sleeping we need energy to get going. Blood sugar can be low from fasting during the night. Wholegrains are the top of my list for breakfast, releasing energy slowly and keeping you on your toes all morning because they are burned most efficiently as a fuel source. Miso soup is a great vehicle to nourish the spleen which governs digestion.

Beans are the most alkalizing form of protein and as you know miso is made from soya beans. Green Juice is a part of our morning ‘ritual’ delivering incredible health benefits or for the more adventurous of you some steamed greens.
Avoid high calorie low nutrient breakfasts such as cereals which can be high in added sugars, flavourings and colourings which will leave you feeling lethargic, read the labels to make sure you purchase cereal with only natural ingredients and no artificial additives or preservatives, better still, make your own.
If you would like to join me for breakfast then click on the link below and choose from my 4 healthy breakfast recipes

Enjoy:

The recipe that follows is for the Brown Rice Porridge as shown on the video above.

Power Packed Nutritional Food – The Amazing Power of Whole Grains!

The most important dietary change you can make is to integrate whole cereal grains (particularly short grain brown rice) into your daily diet. This should be a staple for everyone.
Simply put, whole grains and grain products are the cornerstone of any healthy, whole foods diet. We can supplement whole grains with fresh fruits and vegetables from land and sea, beans, nuts, seeds and even a small amount of fish if you so desire.

With the abundant variety of grains available to us, however, we could, in theory survive on whole grains alone. Grains are the link between the plant and animal kingdom from which we, as humans, draw life.

Of the three macronutrients (carbohydrates, protein and fat) carbohydrates are needed in the largest amounts. Here are six reasons complex carbohydrates have such superstar status.

They are the main source of fuel for your body
They are burned most efficiently as a fuel source
They are required by your central nervous system, brain, (your brain runs almost entirely on glucose and cannot use fat or protein for its energy needs), muscles (inlcuding your hear) and kidneys
They provide glucose to all of your body’s cells and tissues for energy
They can be stored in your liver and muscles for future energy needs.
They can be found in wholegrains, grain products, beans, vegetables, sea vegetables, fruits, nuts and seeds.

Ingredients

Take two large cups of rice, place in a sieve and rinse with water, and then soak the rice for a minimum of one hour, I prefer to soak my rice overnight. Discard the soaking water and add 4 mugs of water to the rice. Add a pinch of sea salt and seal the pressure cooker. Bring to full pressure over the heat and then reduce to a low simmer for 25minutes.

Remove from the heat and allow the pressure to be released naturally about 25 minutes. Remove the lid and hey presto!!….. you now have perfectly cooked whole grains.

You can use this batch of rice for your morning porridge. Warm the required amount in a pan on the stove by adding some water, rice or almond milk and simmer for 5 or 10 minutes.

For a sweet taste, add some natural rice syrup, nuts seeds, chia seeds/hemp, ground flax seed or linseed, and dried fruit.

If you prefer a salty taste, add a small drop of Shoyu or tamari (naturally fermented soy sauces), some ground seeds, pumpkin seeds, sesame seeds, gomashio or sunflower seeds.

Alternatively use the leftover rice by adding to stir fried vegetables, breaking up clumps of rice with the edge of a wooden spoon once you have added it to whatever you are cooking or make rice cakes by moulding the rice into shapes and pan fry them in some olive oil.

If you do not have a pressure cooker – follow the instructions above, bring the rice to a boil and then simmer at a low heat until the water is absorbed and the rice is slightly sticky.

There are over 200 delicious recipes in my book ‘Macrobiotics for all Seasons’ available on my website www.marlenewatsontara.com

11 Comments

  1. happy i found your blog, there are so many useful things in here. i’ve bookmarked you so i can always have access to your posts.http://www.kitsucesso.com

  2. Recipes sound great … will let you know in about 3-4 weeks how I am going. Looked at your website for the Miso Soup but it has mushrooms in the stock and I am not allowed to eat them. How else can I make it?

    • Hi Maria,
      Make the miso soup without the mushrooms. Still nutritionally dense and tastes amazing with only the kombu seaweed as the stock andloaded with all the minerals you need to keep you healthy.
      Enjoyx

  3. Great ideas Marlene – I love my Miso for breakfast and add that much to it that its like a main meal :-) Going to start adding my green juices. Keep up the great work – you truly are an inspiration. love T. xx

  4. Absolutely inspirational, cant wait for the next one!! Debs xx

    • Thanks D, hope you’re well. xx

  5. Fantastic Marlene, thank you so much for sharing can’t wait to try the Granola looks yummy!!!

  6. Thanks Debbie, Enjoy, you will be potting your own sugar free spreads soon ha ha!!
    xx

  7. wow – now maybe i’ll have more than just miso, or vary it from scrambled tofu! lol! Fab work as ever Marlene – keep it up! d x

  8. Thanks Lesley you’re a star xx

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