There is a lot of debate over the issue of eating breakfast. The anti-breakfast side argues that skipping breakfast decreases eating throughout the day, lowers insulin levels, and helps with weight lost. The other side of the argument (the one were are more familiar with) claims that eating breakfast boosts brain power, prevents less snacking during the day, provides you with the nutrition you need after fasting all night, and reduces risk of heart disease and kick-starts your metabolism. While each side has some valid claims, I must admit that I am a pro-breakfast kind of person. Okay, lets be honest - I love breakfast. Upon waking, I am often starving and there is nothing I look forward to more than some nourishment. Having breakfast helps me wake up, it allows me to focus, and provides me with the energy I need to get on with my morning. And besides, it just tastes so darn good!
I find great satisfaction in the fact that I have turned several of by non-breakfast eating co-workers into active breakfast lovers. In fact, they have become so cute about it, that they often report to me what they ate that morning - and I'm so impressed with their creations, including breakfast pizzas, smoothies, and salads. Even if you happen to be like my co-workers, and are one of those people who don't usually get around to eating breakfast, I advise you to give it a go for a while and see if you notice anything different. Some of my favourite ways to ease into eating breakfast is to start off with a cup of boiling water with lemon juice and a touch of honey followed by some fresh fruit, yogurt, or muesli, about an hour later.
One of my favourite things to have for breakfast is a healthy, hearty, muffin, slathered in almond butter. To me it represents the ultimate breakfast: warm, seedy, fruity, and filling without being heavy. Recently, I have been enjoying these tasty spring inspired muffins. Studded with fruit, veggies, seeds, and natural sweetener, these muffins make a wonderful breakfast. Served with some jam or nut butter and fresh fruit, they make a complete breakfast, most anyone would enjoy.
Here are some of the claims made about breakfast, but like always, you should decide what works best for you.
Pro-Breakfast:
1- You burn more calories. Eating regularly stimulates your metabolism and helps you burn calories - by eating less your body thinks it's starving, and begins to shut down.
2- You will be less likely to have extra weight. Skipping breakfast is linked to gaining extra weight. By skipping meals, you get extra hungry and will over eat at the next meal.
3 - Gives you energy. You will have more energy by eating breakfast. Food is fuel and you can't run a machine on empty.
4 - Better nutrition. Eating breakfast helps you meet nutritional needs, by skipping it you could have a deficit.
5 - Less binging. You will binge less by eating regularly and not getting overly hungry.
6 - More concentration. Helps you concentrate because you aren't preoccupied by being hungry.
7 - Better mood. You will be in a better mood and less irritable if you aren't 'hangry'.
Anti-Breakfast:
1- Argues that breakfast is important for those who are malnourished, but for those who aren't, it's just another meal, no better than any other.
2 - That skipping it does not cause one to eat more. Some people who skip breakfast will eat more, but others will not.
3 - That skipping it causes greater weight loss. By eating first thing, you will want more food throughout the day.
4 - That breakfast doesn't increase your metabolism, only exercise does.
Balanced Breakfast Muffins
Wet Ingredients:
2 Tbsp Chia Mixed with 6 Tbsp Water
3 Tbsp Oil
1/4 Cup Unsweetened Apple Sauce
1/2 Cup Grated Zucchini
1/2 Cup Grated Carrot
1 Banana, mashed (about 1/2 cup)
4 Tbsp Maple Syrup
Dry Ingredients:
1/4 tsp Sea Salt
1 1/2 Cups Whole Spelt Flour (Oat, or favourite Gluten Free Mix)
1 tsp Baking Powder
1/2 tsp Baking Soda
1 1/2 tsp Cinnamon
1/2 tsp Ground Ginger
1/4 tsp Ground Nutmeg
Add Ins:
1/4 Cup Pumpkin Seeds
1/4 Cup Chopped Dates or Raisins
Procedure:
1. Combine the wet ingredients in one bowl, and the dry ingredients in another, being sure to mix each well
2. Add the wet ingredients to the dry ingredients and stir just until combined. Stir in the dried fruit and seeds, being sure not to over mix.
3. Scoop batter into 8 lined muffin cups and bake in a pre-heated 190 C (375 F) oven for 20-25 minutes or until the tops of the muffins spring back when lightly touched. Let sit for a few minutes prior to serving.
Katrina @ Warm Vanilla Sugar says
These look so yummy! And are so full of goodness. Love the recipe 🙂
coconutandberries says
I'm definitely pro breakfast! These muffins are exactly my sort of thingl Paired with a fresh juice/smoothie or a piece of fruit and I'd be perfectly set up for the day 🙂
Azu says
These muffins look delicious! Plus they are healthy! Pinned
GrainCrazy says
These look really good. Love spelt.
GrainCrazy says
These look really good. Love spelt.
Anonymous says
Thank you for this recipe. I had to alter things a bit due to what was on hand, but oh my are they yummy! Definitely kept the spirit of the recipe. I look forward to making them as written soon.
Anonymous says
Thank you for this recipe. I had to alter things a bit due to what was on hand, but oh my are they yummy! Definitely kept the spirit of the recipe. I look forward to making them as written soon.
Medeja says
Such healthy and delicious thing for breakfast!
Medeja says
Such healthy and delicious thing for breakfast!
Sophie - Wholehearted Eats says
Thanks, Katrina 🙂
Sophie - Wholehearted Eats says
Thanks, Katrina 🙂
Sophie - Wholehearted Eats says
Totally, CoconutandBerries! So happy to have another one on team breaky 🙂
Sophie - Wholehearted Eats says
Totally, CoconutandBerries! So happy to have another one on team breaky 🙂
Sophie - Wholehearted Eats says
Thanks, Azu. So happy you like them!
Sophie - Wholehearted Eats says
Thanks, Azu. So happy you like them!
Sophie - Wholehearted Eats says
Thanks, Grain Crazy! Agreed, spelt is amazing <3
Sophie - Wholehearted Eats says
Thanks, Grain Crazy! Agreed, spelt is amazing <3
Sophie - Wholehearted Eats says
That's so great to hear. I'm delighted you enjoyed them <3
Sophie - Wholehearted Eats says
That's so great to hear. I'm delighted you enjoyed them <3
Sophie - Wholehearted Eats says
Well said, breakfast is truly the best 🙂
rachel ward says
How smart to make a muffin with veggies and fruit for breakfast and then eat it with nut butter, that is right up my families alley, so to speak.
I don't need a lot to eat in the a.m. but i do always like something small with my coffee, I usually just reach for a banana and some dark chocolate peanut butter because it seems simultaneously indulgent yet healthy if I measure out the pb. anyway, the coffee is the true must have in that equation, for me! 🙂
rachel ward says
How smart to make a muffin with veggies and fruit for breakfast and then eat it with nut butter, that is right up my families alley, so to speak.
I don't need a lot to eat in the a.m. but i do always like something small with my coffee, I usually just reach for a banana and some dark chocolate peanut butter because it seems simultaneously indulgent yet healthy if I measure out the pb. anyway, the coffee is the true must have in that equation, for me! 🙂
Sophie - Wholehearted Eats says
Thanks, Rachel. I'm so happy you like the recipe. And yes, coffee is the best part of breakfast in my opinion too <3
Sophie - Wholehearted Eats says
Thanks, Rachel. I'm so happy you like the recipe. And yes, coffee is the best part of breakfast in my opinion too <3
Jess (the dainty pig) says
These look amazing!! So happy to have stumbled across your blog - it's gorgeous!! <3
Jess (the dainty pig) says
These look amazing!! So happy to have stumbled across your blog - it's gorgeous!! <3
Sophie - Wholehearted Eats says
Thank you so much, Jess! That's lovely to hear 🙂
Kaja Kusnirova says
Dear Sophie! Thanks for another great recipe!!!so yummie and totally to my taste;)) kaja
Kaja Kusnirova says
Dear Sophie! Thanks for another great recipe!!!so yummie and totally to my taste;)) kaja
Sophie - Wholehearted Eats says
I'm so happy to hear you enjoyed them, Kaja! Mmm, I love a good muffin too 🙂
Anonymous says
I am the worst cook and baker, but I'm making these muffins again tonight for the third time!! They always turn out great!! Thanks so much for sharing your recipe!
Also, you have such a talent for taking mouthwatering photos!
Anonymous says
I am the worst cook and baker, but I'm making these muffins again tonight for the third time!! They always turn out great!! Thanks so much for sharing your recipe!
Also, you have such a talent for taking mouthwatering photos!
Sophie - Wholehearted Eats says
Thanks a bunch, I'm so happy they work out for you! I'm delighted to hear that it's a 'make again" recipe - that's really awesome, such a compliment! Thank you for your lovely words about the photos, I totally needed that right now 🙂 Take care, and happy baking!
Sophie - Wholehearted Eats says
Thanks a bunch, I'm so happy they work out for you! I'm delighted to hear that it's a 'make again" recipe - that's really awesome, such a compliment! Thank you for your lovely words about the photos, I totally needed that right now 🙂 Take care, and happy baking!
Lena says
Hi there, what type of oil would you suggest using? Many thanks! x
Sophie - Wholehearted Eats says
Hey Lena,
For this recipe I used a light olive oil (it's okay to cook with a this low temperature). Otherwise I really love to use avocado oil for baking (you can cook with it at higher temps and it has zero flavour) or melted coconut oil is reall nice too.
All the best,
Sophie
Purple Lavender says
Hi Sophie, can I replace spelt flour with something else? Thanks