Happy Monday. Last week you learnt how to make easy beef brisket that’s so simple it makes you look like king (or queen) of the grill. This week I figured I’d make another Breakfast Bites post as it received some pretty positive reception last time around.
If you don’t know already, this is the most important meal of your day – for several reasons.
Let’s get started.
Breakfast is one of those tricky meals where most days you wake up hungry, feel too groggy to actually eat, know that you need something heavy to keep you fueled through the morning (sometimes longer), and don’t like that post-breakfast lethargy your classic Western breakfast normally provides you with.
Protein is priority in the morning considering your cortisol levels are at an all time high – but just having a shake in the morning isn’t anywhere near enough and can maybe only hold you for an hour or two tops.
Bread seems like the next logical step for getting that “full” feeling, but most breakfast breads – white or wheat – can leave you feeling slow and sleepy.
I for one used to treat a classic breakfast with disdain unless it was a weekend thing, focusing on filling up primarily with proteins and fats.
But not everyone functions like that – some people literally have to have some type of carb in the morning. If you’re having a physically demanding morning this is especially the case.
Alright let’s cut all the fluff – so what’s the fastest way to get your carb hit without sacrificing energy levels?
Swap white/brown bread for sprouted bread.
There’s several reasons why this is the best route to go when it comes to carbs.
While brown bread is considered the “healthier” option, it’s roughly the same quality as white bread when you take a look at the manufacturing process.
Most people associate healthy food with tasting disgusting – so food brands still wind up loading down brown bread with added sugar to sweeten things making the bread more appetizing. People also like texture, so dough conditioners are used to give you that “bread feel” you want when you’re craving a dirty carb treat.
If you’ve read either SUPP UP. nutrition books, you’ll understand what GL and GI are, and how taking them into account when planning your daily nutritional profile is critical – If you haven’t, well…you know what to do. For now, it’s important to know that both affect how much and how quickly your body absorbs the carbs (aka glucose) you feed it.
Sprouted bread shines in this department because it’s low on the GL scale and GI levels are at a healthy level (find out just how healthy by reading chapter 3 in SUPP UP. At Home).
Considering sprouted bread is made from sprouted grains, you’re also looking at a bread that’s higher in fiber, a complete protein, higher in vitamins, and lower in phytic acid levels (an acid that grabs onto the precious minerals you’re trying to feed your body in the first place, hampering absorption).
You also don’t – and wouldn’t – be eating half as much of it as you would white or brown bread, as it’s so dense – both nutritionally and literally – that you’ll be full after a couple to a few small slices.
…and when I say slices, I mean they’re more like slabs. If you’ve ever seen a sprouted bread loaf, it’s significantly smaller than your average loaf of bread. It’s also significantly heavier (so good luck rolling it into a ball like you did for fun when you were a kid).
There’s also a huge difference in how you prepare sprouted bread in comparison to regular white/brown bread.
It’s best when you heat it in a skillet, the same way you’d make something like a grilled cheese.
So grill it, don’t toast it. This will make it taste damn good.
Depending on which country you live in, sprouted bread can be made different ways – hell, you can even make your own. In the UK it’s made heavier, smaller, and doesn’t require refrigeration until opened (largely because of how it’s sealed due to having no preservatives), meaning it’s less perishable.
In the US however, for big brands like Ezekiel bread, you’ll mostly find it in a cooler when you go to purchase it – because unlike white/brown bread, sprouted bread isn’t loaded down with preservatives either.
I think the last point is you can’t get bored of it – you can throw in other nutrient packed ingredients in sprouted bread like dates, raisins, walnuts, and more – they’re often already sold in several different varieties, meaning you’ll be getting more than just a carb load, but a healthy load of minerals, antioxidants, and other important nutrients.
I generally like to make sure I get about 40-50 grams worth of carbs if I know I’m headed for a physically demanding morning – and prefer nutrient dense over “empty” carbs any day.
Sprouted bread fits the bill. Try it and tell me what you think.
There you have it. No more excuses, no more post-heavy-breakfast lethargy, no more mid-morning hunger.
And now time to plug away (these muscles ain’t gonna feed themselves)…
If you liked this recipe, share it.
If you really like this recipe, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover what other, unique to each book recipes are available under the “Snacks” chapters (preview of chapters available in shop).
Both books have recipes that provide nutritional breakdown so it makes things dead easy.
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
SUPP UP. – Get your copies now.
If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™
– SUPP UP.
SUPP UP. Podcast Version