THIS FATHER'S DAY, we're celebrating dads - not just the ones who bring home the bacon, but the ones who'd flip it and make the family breakfast. We celebrate dads who cook up storms in kitchens and are proud to feed their families oh so well.
Known to most given their celebrity status as famous chefs on TV, Gordon Ramsay and Jamie Oliver are fine examples of fathers who never fail to show their love in the kitchen with their Brady bunches.
While Ramsay is known for his fiery temper on his reality TV shows, a peek into his family life reveals a softer side to the chef. The father of four teenagers playfully embarrasses his kids in 'Matilda and the Ramsay Bunch', a TV show hosted by Ramsay's youngest, 16-year-old Matilda. See his fatherly side as he whips up moreish easy-to-cook meals with his kids in 'Gordon Ramsay's Ultimate Home Cooking'.
On the other hand, Jamie Oliver is known for his well-intentioned "Food Revolution", with a mission to give every child the food they deserve. Likewise, he is generous with his 5 kids, often including them in his shows and letting them help with the cooking.
Moving closer to home, dads who take on the role as the cook at home are often seen as inspirational role models, feeding their families to the envy of many.
Local Mediacorp actor Ben Yeo actively shares about the meals he prepares for his sons. Having published a cookbook, the SHATEC (Singapore Hotel and Tourism Education Centre) graduate takes the lead as a young father, taking the initiative to share his love for food with his two sons while running his food enterprises.
In spite of his busy schedule as a Mediacorp artiste, Yeo still finds the time to cook with his elder son, Javier. He believes this helps "build a bond between parent and child" and we couldn't agree more. If you're hoping to start cooking for the young ones at your home, check out Yeo's debut cookbook, 'Cooking For Kids' for a tip or two.
Cedele celebrates dads
Whether your dad is a Masterchef or a weekend home cook, give him a well-deserved break and treat him to a wholesome feast at Cedele. We've got a special cake that will add a sweet touch to your celebration this Father's Day. Our Espresso Hazelnut Praline cake is dark and rich, with a strong coffee cake base, topped with crunchy hazelnut praline and chocolate shards; pretty much how our fathers are like, robust but a sweetheart in unexpected ways.
Check out Cedele Market online to pre-order this cake and collect with ease from any of our outlets.
Here's to the world's greatest dads out there.
DESPITE BEING USED in cooking for hundreds of years, researchers are still surprised by turmeric. With its wide-ranging health benefits, some call it "the most powerful herb on the planet". Over six thousand peer-reviewed articles have been published on its healing properties. And it was even pinpointed by Google's Food Trends reports as a "breakout star" ingredient last year. Over the last five years, Google searches for turmeric have grown 300%. Why is there so much hype surrounding this spice? We did some research to find out.
What is turmeric?
We probably know it as one of the spices in curry, but more specifically, turmeric is a rhizome of the ginger family. Have you tasted it? The bright orange powder is slightly peppery in flavour. Unfortunately, it also stains everything - home cooks you'd know this - from your hands, down to the table and dinnerware. But don't worry, Food52 has a helpful guide on how to get rid of these tough stains.
What are the health benefits?
When discussing its health benefits, you'll hear about curcumin. This bright yellow compound is the reason why turmeric is commonly used as a natural dye. But more than that, according to Diane Morgan in Roots, scientists study curcumin for its anti-inflammatory, anticancer potential. Turmeric is also known to better regulate blood sugar levels and treat depression. Evidence suggests that it also wards off dementia and Alzheimer's disease.
But is all the attention really warranted? A new review published in the Journal of Medicinal Chemistry suggests otherwise. But rather than changing our minds completely, this article has us rethinking about the hype surrounding the spice. Besides, there's no harm having it in moderation, isn't it?
Tips for consumption
A short note on dosage:
As previously mentioned, the main benefits of turmeric come from its curcuminoids. However, curcuminoids only comprise a tiny part of the rhizome. According to Parsley Health founder, Robin Berzin, MD, about 500 to 1,000 milligrams of curcuminoids per day will help you feel its anti-inflammatory effects. A common rule of thumb is that there are 200 milligrams of curcumin in one teaspoon of fresh or ground turmeric.
Power pairing: black pepper
Despite its healing properties, curcumin is poorly absorbed on its own. You could be taking the recommended dosage, but it might not be making its way into your gut. And you're not getting the whole scale of benefits. However, if you look closely at the ingredients in turmeric or curcumin capsules, you'll notice that they always include a spice found in your kitchen: black pepper. Consuming both spices together is found to increase your body's ability to absorb the inflammation-fighting spice. So if you're cooking with turmeric, remember to add some black pepper to your recipe!
Besides curries, there are so many ways to incorporate the spice into your diet. Cook up some turmeric broth soup, which can be used as a base to add greens, noodles, or even leftover chicken. Drink your fill in an Ayurvedic detox tea or a milkshake. Or use it in your cooking oil!
At Cedele, we're celebrating the inflammation-fighting effects of the spice in our Turmeric Honey latte. At the same time, we're introducing our Matcha latte, available hot or iced. Swap your afternoon coffee/tea for a much-needed spicy kick. Try both drinks at our all-day dining outlets today!
DID YOU NOTICE the recent popularity of grain bowls this past year? It’s being touted online as the go-to weeknight meal that makes dinner a “no-brainer”. It’s so simple that Food52 isn’t even providing a recipe for it! But here in Singapore, grain bowls bear a striking resemblance to our local everyday hawker fare: economy rice (菜饭). Grubstreet even published an article titled “Congee is the original grain bowl”. For our newest outlet at GSH Plaza, we’re offering a wider range of grains, grills and greens for you to design a grain bowl you would enjoy. And you can do it in just four simple steps. Think of it as a tasty upgrade from your usual 菜饭 lunch. Let's begin.
Step 1: The base - Grains or greens
[Pictured: our Garlic Black Rice, Char Siew and a sous vide egg]
First things first, build your bowl by focusing on the grains (or greens) as a foundation. For a hearty bowl, we recommend choosing one of our 4 warm bases. They're made of - surprise, surprise - grains: quinoa & dhal, goji brown rice, soba and garlic black rice. For something a little lighter, we suggest selecting our greens: romaine lettuce or baby spinach.
What we love: we've got our eye on the Garlic Black Rice. On top of its garlicky flavour, we love that it offers a bit of bite.
Step 2: The Protein Deli
[pictured: our belly pork char siew with sous vide egg on top of soba]
If you were building a sandwich, now's the time to think about the juicy, meaty filling. And just as we revamped our all-day dining menu to focus on proteins, we're highlighting them here in our Protein Deli options. Our selection of warm proteins include our lemon salmon (glazed with lemon butter), honey garlic thyme chicken, our delicious char siew (with hoisin sauce) and our spiced falafel patties.
What we love: it's hard to deny our yummy belly pork char siew, but for a vegetarian option, we'd pick our spiced falafel anytime.
Step 3: 4 picks of veggies/crunchies
Now it's time to build up your bowl. At this stage, feel free to pile on your favourite veggies, from blanched broccoli and sweet cherry tomatoes to crunchy Japanese cucumber or the ever-popular avocado. If you'd like a little crunch, pick from our heart-healthy chia seeds or sunflower seeds.
What we love: for obvious reasons, we find ourselves choosing a 63° sous vide egg. It has the perfect texture: medium-set whites and a runny yolk. When in doubt, put an egg on it!
Step 4: Dressing
Finally, top off your grain bowl with our selection of homemade dressing. We make ours fresh daily, without preservatives and we use 50% less fat compared to regular dressings. To match your grain bowl, choose from Yuzu Mustard and Orange Wholegrain Mustard to the simpler Olive Oil or Balsamic Vinaigrette. More options are available in-store!
We've opened our newest store at GSH Plaza, formerly Equity Plaza, opposite Prudential, along Cecil Street. Visit us at #01-05 where we're offering our current meal of choice (Grain Bowls!) and specialty coffee from Workspace Espresso Bar. Find out about opening specials by following us (@cedelesingapore) on Facebook or Instagram. See you there!
WHAT FOOD COMES TO MIND when you think about Easter? For us here at Cedele, it isn't colourful Easter eggs, it's our wide array of hot cross buns. But have you ever stopped to wonder why hot cross buns are only eaten during Easter? We've decided to dig a little deeper into the origin of these spiced buns and here are some interesting anecdotes...
Three things you didn't know about Hot Cross Buns:
1. A monk introduced the cross to the bun
Like most food histories, there are multiple stories. The most common story is that a 12th Century monk baked the buns, and marked them with a cross in honour of Good Friday. The spiced buns soon grew popularity around England as a symbol of the holiday weekend. However, some researchers say that the cross on the bun was not originally a reference to the Christian story. Instead, it was modelled after the Celtic cross that has equal length bars which represent the intersection of earth and Heaven, the human and the divine. Nevertheless, this seems to have blended over the years to point to the traditional Christian symbolism.
2. Hot cross buns got banned in England
In 1592, Queen Elizabeth I issued a decree that forbade the sale of hot cross buns, except at burials, and during Good Friday and Christmas. Some historians say that it was because the buns were just too special to be eaten year round. Others believe that the Protestants in power were trying to rid the country of a symbol of English Catholicism. Despite this, people got around this rule by baking their own buns in their own kitchens. However, if caught, they had to give up all of their illegal buns to the poor.
3. Many superstitions surround the humble hot cross bun
According to English folklore, buns baked and served on Good Friday will stay fresh and not grow mold for a whole year. In the past, some considered the hot cross bun almost like a good luck charm. They hung it in their kitchen rafters to protect from evil spirits or prevent kitchen fires. Similarly, sailors brought it with them on voyages, claiming that the buns endow their boats with protection from shipwreck.
Our Easter hot cross buns
[From left to right: Pandan Coconut, Chocolate Chip, and our Classic hot cross buns]
At Easter every year, we consistently offer you a range of hot cross buns. This year is no different! We're bringing back the Classic hot cross buns, which are filled with raisins, cranberries, orange peel, and spiced with cinnamon and nutmeg.
We know you love these, so we're bringing back our Pandan Coconut and Chocolate Chip hot cross bun flavours. Choose the Pandan Coconut for hot cross buns with a local twist. Or pick our kid-friendly soft dark roll, because you can't really go wrong with chocolate chip.
[From left to right: Green Tea Chocolate Chip, and Mexican Cheese hot cross buns]
This Easter, we're introducing a couple of exciting new flavours. First, our Green Tea Chocolate Chip hot cross bun, where chocolate chips are baked into a light and tender matcha brioche. Also available, our Mexican Cheese bun, which combines Mexican spices and cheddar cheese for a slightly spicy kick.
But that's not all: Mexican Hot Cross Sliders
On top of our range of hot cross buns, we're also offering Mexican Hot Cross Sliders at our Bakery Cafe outlets. Order pulled pork & avocado (pictured above) or turkey ham & cheese paired with our Mexican Cheese hot cross bun.
Can't wait? Visit our Bakery Cafe outlets to bite into these hot cross buns!
"Tell me what you eat and I will tell you what you are." - Jean Anthelme Brillat-Savarin (translated from French)
WOULD YOU AGREE that what we eat is intricately linked to our mood, emotions and behaviour? Consider this: do you find yourself reaching for comfort food when you feel sad? More often than we'd like to admit, it's usually fatty, sugary and processed food. Since International Day of Happiness starts this week, we've decided to zoom in on 6 foods that makes us happy. For a mood boost, grab these healthier options instead!
For a mood boost, eat these:
[From left to right: Fish Pesto Pasta, and our new Shellfish Pasta, available at all-day dining outlets]
More commonly known as food for your brain, consuming seafood is an easy way to lift your mood. Shellfish like oysters and clams are packed with vitamin B12, an essential vitamin your body needs to produce dopamine and serotonin. Oysters, in particular, are rich in zinc. Low zinc levels are typically linked to anxiety.
Similarly, oily, fatty fish like salmon, tuna and trout are full of omega-3, a key mood-boosting nutrient. Omega-3 fatty acids alter your brain chemicals linked to mood, specifically dopamine and serotonin. Most of you would know that low levels of serotonin are linked with depression and anxiety. Dopamine, on the other hand, is a "reward" chemical the brain releases in response to a pleasurable experience.
Caffeine lovers rejoice! A Nurses' Health study found that women who drank two or three cups of coffee a day were 15% less likely to become depressed. The magic of this mood lifting bean is well-known. Caffeine increases dopamine and serotonin transmissions within just 30 minutes. Admit it, you reach for a cup of coffee in the morning to boost your mental focus and alertness. Here's the catch: the less you consume, the better it works.
[Left to right: Our newly launched Super Acai Bowl, and our Berry Punch Yoghurt Cup]
Since majority of serotonin is made in our gut, cultured dairy products are the way to promote a healthy gut. Consuming yoghurt or kefir helps enhance the population of healthy probiotic bacteria in your gut. Just make sure to choose yoghurt labeled with "contains live and active cultures", to cultivate healthy bacteria you need for a positive mood.
[A couple of our avocado-filled sandwiches: our Beetroot Avocado sandwich and our Pulled Pork sandwich]
Time to put avocados on your shopping list! Deficiencies of folate, vitamin B6 and tryptophan have been linked to depression, but fret not, avocados contain plenty of all three. Also known as a natural hormone balancer, avocados ensure your brain is making the right chemicals needed to keep you happy.
[Our vegan-friendly, Portobello & Tri Colour Quinoa]
As a complex carbohydrate and complete protein, quinoa helps keep your blood sugar and energy levels steady. This prevents blood sugar spikes, which can make you irritable and unfocused. A flavonoid found in quinoa, quercetin, has also been shown to have anti-depressant effects.
6. Leafy Greens
[Right: Our hearty Prawn & Bacon Spinach salad]
For your 5 a day, choose dark leafy greens like spinach, bok choy or kale. These vegetables are rich in folic acid, a nutrient that affects your brain's neurotransmitters and alleviates depression or fatigue. Moreover, spinach comes packed with B vitamins which regulate serotonin production and repair tired muscles.
Happiness is just a mouthful away!
Since you now know about these natural mood boosters, head over to our outlets to eat yourself happy! Specially for International Day of Happiness, we have a treat for you, our loyal customers. Head on down to any of our outlets for some good vibes!
IF THIS NEW WORK WEEK has got you down, why not make some plans to treat yourself during lunch or dinner? We're introducing three yummy desserts from our new menu that come with a healthy side of our homemade superfood granola. So don't hesitate, make plans to grab our new desserts, available now at our all day dining outlets.
Sweet Dreams are made of these: our new dessert menu
"Dessert is like a feel-good song and the best ones make you dance." - Chef Edward Lee
Pavolva & Fruits
It's hard to deny that this dessert plate is not a stunner. Shards of berries swirl meringue are perfectly placed on top of our eggless vanilla ice cream. To top it off, we serve fresh fruits, a moat of mango coulis and our crunchy superfood granola*.
Warm Apple Crumble Tart
For a more comforting, nostalgic flavour, our warm apple crumble tart comes with a scoop of eggless vanilla ice cream, a drizzle of caramel and our homemade superfood granola*.
Cheesecake Ice Cream & Cookie Stack
For this sweet treat, we have balanced two scoops of our eggless Blueberry Cheesecake ice cream between two of our homemade vanilla oat cookies. Served with fresh fruit, our superfood granola* and a drizzle of maple syrup.
*So what's so great about our granola?
Our superfood granola is homemade, and contains the following healthy fruits and grains.
Chia seeds: Historically, these tiny seeds were used as strength and energy boosters. So much so that the word "chia" used to stand for "strength" in ancient Mayan culture. According to modern science, chia seeds are a highly concentrated source of omega-3 fatty acids, protein, antioxidants and dietary fibre. They offer a long list of health benefits, including anti-inflammatory action and a reduced risk of heart diseases.
Oats: Oats are rich in carbohydrates and packed with fibre. They also contain beta-glucan, a soluble fibre that reduces cholesterol reabsorption in the gut, which reduces your risk of a heart attack. Oats also have a low to moderate glycemic index (GI), which means they fill you up and keep your glucose levels stable.
Pumpkin seeds: Also known as pepitas, pumpkin seeds are a great source of protein, plant-based omega-3 fatty acids and fibre. They also contain a high concentration of magnesium and zinc. These aid in poor appetite and sleep patterns, skin conditions and mood disturbances.
Almonds: Once avoided for their high fat content, almonds are making a comeback. They are high in protein and are proven to help stave off heart disease, diabetes and bad cholesterol.
Cranberries: Chock full of antioxidants, these tart red berries are rich in vitamin C and fibre. They are also known to be one of the best foods for preventing urinary tract infections (UTIs). Cranberries also fight against inflammation, aid oral health and prevent ulcers.
IF YOU HAVEN'T HEARD, we launched our new menu for our All Day Dining outlets last week. Our previous post took the time to introduce two dishes on our new menu that we're really excited about. This time around, we're looking at two more "super" nutritious brunch items we can't wait for you to try!
Super Green Omelette
Don't be put off by the name of this dish, it's just as delicious as our other brunch items! This Super Green Omelette is made with following healthy greens:
Zucchini: Extremely low in calories, zucchinis aid in weight loss and boost the nutrient value of your diet. It also promotes eye health and prevents diseases that occur from vitamin C deficiency.
Avocado: Although high in fatty acid content, avocados contain extremely low levels of cholesterol. Their soluble and insoluble fibres help keep your digestive system running smoothly. Packed with nutrients, avocados are also great for enriching dry or chapped skin.
Spinach: Rich in water-soluble vitamins, minerals and phytonutrients, this leafy vegetable is amazingly versatile. Spinach is an excellent source of vitamin K which is important for maintaining bone health.
The omelette comes topped with feta, pine nuts and sauteed onions. It is also served with rosemary focaccia with homemade lingonberry orange chutney and pink Himalayan salt butter. So heed your mother's advice and eat your greens!
Super Acai Bowl
You probably have heard of acai (pronounced ah-sah-ee) berries, which originate from Central and South America. Rich in antioxidants, vitamins and healthy fats, they were traditionally used as treatment for diarrhea, parasitic infections and hemorrhages. Today, acai bowls are all the rage among clean eating enthusiasts.
Our Super Acai bowl builds upon an acai yoghurt base, with fresh berries, immunity-boosting goji berries and raw honey. We top it off with our blend of crunchy superfood granola, which includes:
Chia seeds: Despite its tiny size, these seeds pack a powerful nutritional punch. Loaded with antioxidants, chia seeds are also high in quality protein, which aids in weight loss.
Oats: Research found that oats increase appetite-control hormones, improve insulin sensitivity and helps lower bad cholesterol.
Pumpkin seeds: Despite being small, pumpkin seeds are rich in iron and are a healthy protein option. Their green colour comes from the high amount of natural chlorophyll which alkalises and naturally cleanses the body.
Almonds: Almonds are known to deliver huge amount of nutrients including powerful antioxidants largely concentrated in the brown layer of the skin. They are also high in vitamin E, which protects your cell membranes from damage.
Cranberries: Often associated with holiday feasts, cranberries are at the top of the list of healthy foods for their high nutrient and antioxidant content. The cranberry is known for preventing urinary tract infections (UTIs) and improving immune function.
Pick this Super Acai Bowl or our Mango Berries Yoghurt Bowl as a vegetarian option for your brunch!
IF YOU'VE BEEN READING our blog, you might wonder why we've been dwelling on breakfast lately. Here's why: we're launching our new menu at our All Day Dining concepts! The new menu features a great selection of brunch items. Here's a closer look at two brunch dishes we're excited about.
Green Baby Pancakes
Start your morning with our tasty savoury Green Baby Pancakes! This dish comes topped with an egg, homemade spring onion yoghurt and dukkah. Our pancakes are made with these healthy veggies:
Broccoli - High in fibre, and known to help reduce inflammation, this vegetable greatly benefits your digestion and immune system. It also aids in detoxing your body and reducing cholesterol.
Pinto beans - When dried, these beans look like little painted canvases, hence their name "pinto", which means "painted" in Spanish. They are a great source of cholesterol-lowering fibre, and their high fibre content prevents your blood sugar from rising too fast after a meal.
Avocado - While containing mostly carbs, this fruit is high in healthy fats and prized for its high nutrient value. Avocados are also high in potassium (more than bananas!), which regulates our fluid levels and nerve and muscle functions.
Kale and Sweet Potato Hash
With this dish, we serve a pair of fried eggs on top of a bed of curly kale, sauteed mushrooms and sweet potato hash. Dressed with vegetarian furikake and sriracha ketchup for an Asian twist, this dish will fill you up and give you a much needed boost for the morning. Some benefits from this healthy veggies include:
Kale - Research has shown kale to be one of the most nutrient dense foods on the planet, given its incredibly low calorie content. Kale is also packed with antioxidants which help counteract oxidative damage by free radicals in the body.
Sweet potatoes - Nutritious and high in fibre, these tubers are also rich in the antioxidant, beta-carotene, which raises blood levels of vitamin A. Compared to regular potatoes, they have a lower glycemic index and contains more fibre.
Great news! Our brunch menu will be available at our All Day Dining outlets from 7 March. If you can't wait till then, head on down to our Great World City outlet to try our new brunch items today! Stay tuned as we continue to highlight our best from our newly launched menu.
LAST WEEK, WE DEBUNKED three myths surrounding breakfast. And while we concluded that you shouldn't skip breakfast if you're hungry, what should you eat for the first meal of the day? Should you grab a packet of bee hoon on your way to work? Or should you sit down for a bowl of cereal? We take a look at what some nutritionists have to say about what you should eat for the best breakfast.
So, what should you be eating for breakfast?
Rich in antioxidants, blueberries help improve everything from memory and motor skills to blood pressure and metabolism. Blueberries are also lower in calories than many other fruits (they contain about 80 calories per cup). Best of all, they're easy to eat with oatmeal or just by popping them in your mouth.
While this grab-and-go option has been critiqued for being starchy, bananas are actually a good source of resistant starch. They are a healthy carbohydrate that keeps you feeling full longer. Rich in fibre, vitamin C and potassium, eating a banana will keep your nervous system firing and your blood pressure low. Bananas also contain Tryptophan, which is crucial to making the happy hormone, serotonin.
Like others from the citrus family, grapefruits are a great source of vitamin C and potassium. They also pack a good deal of fibre to keep you full for longer. A study found that eating half a grapefruit as your "appetizer" before a meal can speed up weight loss and improve insulin resistance.
Loaded with dietary fibre, oatmeal also contains beta-glucan, a type of fibre which lowers cholesterol when eating regularly. Although any kind of oatmeal is good, steel-cut oats, which take about 15 minutes to cook, contain more fibre than rolled oats or instant varieties. Just avoid the flavoured kinds, which are packed with sugar. Top your oatmeal with a nut butter and banana for an ideal blend of protein, fats and carbohydrates.
Once shunned for being high in dietary cholesterol, eggs are now making a comeback as a healthy source of protein and nutrients. The change comes from research which shows that the cholesterol in our food has less of an impact on our blood cholesterol than previously reported. Egg whites are a complete protein, while the yolks contain good fats, B vitamins and choline for brain health and memory.
Apart from stimulating your mind and body, a cup of coffee contains high levels of antioxidants and essential nutrients (B vitamins, magnesium, potassium and manganese). Drinking coffee has also been linked to a lower risk of disease like diabetes and prostate cancer.
Instead of erasing all the potential benefits by loading your coffee with sugar, some nutritionists suggest adding fats to their morning cuppa. Adding cream, grass-fed butter or coconut oil to coffee is becoming increasingly popular. Dubbed "Bulletproof coffee", it contains more energy in the form of calories and can help reduce hunger pangs.
Compared to coffee, tea contains less caffeine and hydrates you more effectively. It also contains anti-inflammatory and immune-boosting properties from flavonoid antioxidants. Studies also show that drinking tea regularly, green tea in particular, can reduce your risk of heart attack and stroke. Tea also contains a compound called l-theanine, which activates areas of your brain that help you focus.
Whole grain bread
When choosing breakfast carbs, keep in mind that whole grain bread contains more fibre than their white, refined counterparts. This fibre digests slowly, which helps you feel full for longer. The fibre content in whole grains also help keep bowel movements regular and aid good digestion. Scientists also find that eating whole grain bread can help you cut down fat and lead to a healthier distribution of that fat in your body.
Some surprises about "healthy" breakfast food:
Despite being synonymous with breakfast, research reveals that cereals might not be the best choice. Loaded with carbohydrates, lacking in fiber and devoid of protein, cereals are one of the most processed foods. Moreover, eating cereal for breakfast has been shown to increase insulin levels and leave you with cravings mid-morning. Many might be shocked to discover that "healthy" breakfast cereals are laden with extra sugar and unnecessary calories. Adding insult to injury, most cereals are made from genetically modified crops that have been treated with pesticides and contain preservatives.
According to clinical dietitian from Gleneagles Hospital, Rehana A. Wahib, pick the right cereal using the "5-5 rule". This means a cereal with more than 5g of fiber and less than 5g of sugar per serving size. Though this rule is not set in stone, using it as a rough guide when you pick your cereals. It will definitely narrow your options.
You may be surprised to see yoghurt here - it is known to be packed with active cultures and probiotics that restore gut health and boost the immune system. Moreover, the dairy aisles are packed with an array of fruit-on-the-bottom yoghurts, many claiming zero grams of fat. But turn over and you'll see that a single serving can contain as many as 25 grams of sugar - as much as a candy bar.
A suggested alternative is Greek yoghurt. It has double the protein, half the carbs and half the sodium of regular yoghurt. Keep in mind though that flavoured Greek yoghurt will have added sugar and fruit, which will increase the carbohydrate count significantly. The key when eating yoghurt - Greek or regular - is to avoid flavoured varieties. This ensures less added sugar and also allows you to boost your breakfast with your own choice of nuts and fresh fruit.
What are you having for breakfast?
If you've read this far and you're feeling guilty about your breakfast choices, don't worry. It's as good a time as any to adjust your diet! Try combinations of foods mentioned above, like half-boiled eggs on whole grain toast or oatmeal with fresh fruit. These will surely keep you full for longer and give you energy to kickstart your day. Stay tuned for more ideas in our next blog post.
MOST OF US HAVE LEARNT from a young age that you should never skip breakfast. And while our mothers are right about almost everything, recent scientific research seems to suggest otherwise. So, should you wake early to make sure you get your fill of oats or eggs? Here are three common breakfast myths debunked.
Three Common Breakfast Myths:
1. You should never skip breakfast
Mothers aren't the only ones who advocate this.
“People tend to overlook how important breakfast is. [When] we go all night without food, our body can approach a fasting state, an episode where our body can withhold calories, if we wait too long to eat after waking up.” – Taylor Newhouse, registered dietitian with the Texas A&M School of Public Health.
Nutrition and fitness expert JJ Virgin cites two studies which compared people who consistently ate breakfast with those who skipped their morning meal. The studies showed that skippers had "significantly increased" appetites at lunch and that they "made up for lost calories" at subsequent meals.
However, a recent article in The New York Times tells a different story. Titled 'Sorry, There's Nothing Magical About Breakfast', the article highlights the flaws of many existing scientific studies which show the association (not the causation) between skipping breakfast and poor health. The article sheds light on the inherent publication bias ("nutrition researchers love to publish results showing a correlation between skipping breakfast and obesity"). It even calls out the fact that some studies were funded by the food industry.
As a form of intermittent fasting
To "complicate things", skipping breakfast is considered a common form of intermittent fasting. Health and lifestyle blogger, Nathan Wiebe is a proponent of intermittent fasting. He shares that skipping breakfast every day helps him stabilize his energy levels throughout the day, experience better appetite control and keeps him lean.
2. Eating breakfast will help you lose weight
On the flip side, the more common belief is that regularly eating breakfast can help keep your weight down. Proponents of such a view claim that breakfast can stabilize your blood sugar levels, jump start your metabolism and curb cravings for the rest of the day.
While older research seems to support this view, the recent studies prove otherwise. A small study at Vanderbilt University found that breakfast-eating habits didn't play a major role in weight loss or gain. Another study looked concluded that breakfast-skippers were hungrier at lunch, but didn't actually consumer more calories in total throughout the day compared to breakfast eaters.
Focusing on the type of breakfast
If you're focused on weight loss, choosing the right food for breakfast becomes of utmost importance. Nutritionists recommend a combination of lean protein and complex carbohydrates. For example, boiled eggs on whole grain toast, or whole-grain cereal with fruit. A low fat, low GI (glycemic index) meal will keep you satiated and release energy slowly during your mornings.
3. Breakfast is the most important meal of the day
Underlying the myths above is this bold claim that breakfast is the most important meal of the day. What do you think? Breakfast advocates (and many mothers!) refer to evidence that suggests how consuming a nourishing breakfast is one of the best habits you can adopt to improve your health and wellness.
Yet while studies show that eating breakfast will help improve your mental function, moods and weight management, we have to admit that data does not always tell the full story.
Moreover, it might be quite a stretch to claim breakfast is the most important meal. For some, including those who practice intermittent fasting (as mentioned above), breakfast is simply not essential. They skip breakfast as it helps them lose weight and increase anti-aging growth hormones.
But let's be honest. The way many of us blow off breakfast is far from intermittent fasting. The latter demands structure and discipline. We often skip breakfast on impulse or because we're in a rush.
Alas, the information surrounding these breakfast myths seem rather mixed. So here's what we think:
Even though breakfast isn't the "be all and end all" we once thought, if you're hungry in the morning, you definitely shouldn't skip it. Just remember to ditch the sugary cereals and choose the right foods to fuel your morning. Stay tuned to the blog for more information about breakfast!