Oh hell yeah – it’s time for me to share with you one of my absolute favorite bread spreads. In case you haven’t notice, breakfast foods are my favorite; it’s THE meal to incorporate healthy sweets to kick us off for the winning day.
And breakfast is an important meal – you can hardly drive a car without fuel; what’s true for cars is also true for us. Breakfast gives us power to go & conquer the day, till lunch. Many studies show the benefits of eating breakfast, ranging from healthy weight to cognitive function. So, my passion for breakfast is not only because everything I make for breakfast is freakin’ delicious (and nutritious).
However, as each of us is unique, I must adress the fact that some people prefer to skip breakfast & it works for them. If you’re one of those people, great – keep doing what works for you. Every single one of us is the only expert of our lives – only you + your body can know what truly works for you. That’s also why, when with clients, I avoid quoting studies or giving anyone rigid set of rules – what works for me, might not work for you. I think this is clearly shown in the fact that there are tons of studies supporting any diet – what you look for, you’ll find. And for every diet there will be people loving it & others who can’t handle it. This is totally fine – as always, there’s nothing wrong with you.
Anyways, for those of us who eat breakfast, it’s important to make that first meal nutritious so that we can ensure the best performance. I know many of you are super ambitious women who have shit to get done & one way of making it happen is making sure we have the right fuel.
Sooooo, back to our bread spread.
You’re gonna love it because:
it’s done in 2 minutes
it’s so satisfying
it has butter & nuts, what else can we really ask for?!
You guys know I’m a big fan of cacao – it’s only natural I use it here too 😀 I have been talking about benefits of chocolate + cocoa many times; for example in my brownies recipe – but let’s just repeat it for those of you who wanna hear it again:
Studies suggest that dark chocolate & cocoa are awesome because:
- flavanols in cocoa are bioavailable; they enter our circulation
- may act cardioprotective
- inhibit LDL oxidation
- can improve insulin sensitivity
- have positive impact on blood pressure
- can weaken platelet reactivity
- increase plasma antioxidant power
- can reduce LDL cholesterol + increase HDL cholesterol
- possible benefits to cognitive performance
- may reduce inflammation
- boosts endorphin & serotonin production → boosts mood (thanks to tryptophan, anandamide & phenylethylamine)
Other than cocoa, we’ll be using hazelnuts – although you can substitue for any nuts or a mix of nuts. Whatever you choose, it’s gonna be delicious.
However, since I haven’t discuss hazelnuts yet, this would be the perfect opprtunity to do so. Unlike in popular chocolate-nut bread spread (wink wink), we’re actually gonna use tons of hazelnuts, which means we’re gonna get tons of monounsaturated fatty acids. As other nuts, they’re gonna provide us with vitamin E & if you’ve read my last article on antixodants, you know all about how cool vitamin E is. If not, now’s your chance – I promise you’re gonna love it. Espeically if your imagination is anything like mine 😀
Hazelnuts will also kick us off with thiamin, which is, as many other B vitamins, important for getting energy – it helps convert carbs, fats + protein into energy. It also boosts our immune system when stress hits us and, as other B vitamins, helps keeping our hair, skin, eyes + liver healthy.
They contain significant amounts of magnesium, as many other nuts. Magnesium is crucial for our wellbeing, starting with our muscles, but also is a part of more than 300 enyzmes in our body. So we wanna make sure to have enough magnesium in our diets – especially as women.
We’ll also get copper + manganese. And tons of antioxidants – which will keep us healthy, strong, smart & gorgeous by protecting our cells from nasty free radicals.
Another new ingredient we’re gonna use is butter. Now, although butter is one of those foods that can sparkle a heated discussion among people who care what they eat; I’m gonna suggest keeping our food philosophy Mediterranean style – everything in moderation. While butter may be questionable for our health if we tend to eat lots of it, eat a spoon or two daily won’t have negative effects on our heart health. Also, fats we really wanna avoid are chemically produced trans fats, not necessarily saturated fatty acids.
Trans fats are unnatural & you will find them, for example, in margarine – which is often advertised as a “healthy” option (but then again, so is .. the popular bread spread we’re replacing). On the other hand, butter is packed with saturated fatty acids, but is a natural product – not made in laboratory.
So I’m gonna suggest choosing butter over margarine (in fact, if you wanna be ditching anything from your diet a a first step to loving yourself, ditch trans fats).
With that being said, opinions on butter are divided. While some say it’s the best thing ever, others run away from it. I’m again gonna suggest moderation.
Aside from the nutritional side of the butter, the fact is that fats carry taste & make us satisfied + keep us full longer. Which means, consuming fats will lead to eating less & being longer full. This is a good thing for those of us who wanna have sustainable energy levels all morning to make the impact we wanna make.
That’s why I love including fats in my breakfast.
Butter will give us a bit vitamins, such as vitamin A, B12 & D – which are all found only in animal products. This is espeically important when talking vitamin B12 because this one CANNOT be found in any plant-based food (not even spirulina, no matter what shops that sell them often say; vitamin B12 in spirulina doesn’t get activated in the body, so it’s pretty useless).
Another note on butter – choose grass-fed butter, it has higher nutritional value & better fatty acid ratio. When possible, organic. Just like everything else.
As a sweetener, I use honey, but you can sub for any other sweetener you enjoy, such as maple syrup.
With no futher due, let’s get to it! I’m so excited, can’t wait for you to try it!
P.S. I like my nuts not perfectly grounded, to give it a surprise curch now and then. You can, of course, have perfectly grounded nuts is you prefer your bread spreads smooth.
WHY YOU SHOULD EAT IT:
- Cocoa: magnesium, fiber, potassium, calcium, selenium, copper, manganese, phosphotus, zinc, antioxidants
- Honey: a bit of minerals + vitamins, phenolic acid & flavonoids, enzymes
- Hazelnuts: healthy fats, vitamin E, manganese, magnesium, copper, antioxidants
- Butter: fats, bit of vitamins, such as vitamin D, B12, A
CHOCONUT BREAD SPREAD
Bread spread for perfect breakfast
- 1/3 cup (80g) butter room temperature
- 7/8 cup (100g) hazelnuts (or other nuts, I love almonds & walnuts) ground
- 1 tbsp cocoa powder
- 2 tbsp raw honey
- 1/2 tsp vanilla optional
Option a: drop everything in the food processor & mix till combined
Option b: drop everything in the bowl & combine with a fork.
Keep in the fridge & enjoy!
What’s your favorite breakfast? Do you enjoy breakfast?
What’s your favorite bread spread?
Let me know, you know this is a two way street, I’m always open for good convo!
P.S. If you know someone who would benefit from a healthier breakfast choices, share this recipe with them! Sharing love is always a elevating choice, for everyone included!
Lots of love,