Breakfast goodness


There is no more to add to the discussion whether you should have breakfast or not. Clearly you should, but there are those of us who simply are not hungry in the morning. I say us because I am one of those, it takes me a little while after waking up to feel like having some food. My better half though… is another story all together. If I want to procrastinate in bed on a weekend morning, I better bring to bed a cereal bar to throw to the lion, otherwise I know there will be no peace until there are eggs on toast on the table.


This fancy fancy breakfast is in reality no more than a glorious mix of fat free Greek yogurt, almond butter, and a pinch of sweetener. I have half a banana with mine, and I sprinkle it with toasted  sliced almonds too. Totally diet appropriate and delicious. Full of protein, and so yummy it will taste like dessert.
The best part of this is that it can be made in advance and kept in the fridge for days, so if you are slow on the morning hunger, you can grab and go and enjoy just a little later. Remember, it should be eaten within more or less an hour of waking up… for lazy ones, 90 minutes. Having a sufficient amount of calories in the morning, lowers the risk of heart disease (my cousin who is a doctor told me this the other day) so it’s just another reason to have a lighter dinner.

To make more festive, this one in particular is embellished with salted caramel sauce made with butter or vegan butter, and caramel made of coconut sugar.


In a pan, heat up 1/2 cup of water and 1/2 cup coconut sugar, let boil and reduce. Turn off the heat and add a pinch of salt, then mix well and add 1/4 cup of butter and dissolve. You can keep this in a jar in the fridge and reheat when you want to use it. It will be good for a couple of weeks, and it can also be frozen. Use sparingly and enjoy!

15 thoughts on “Breakfast goodness

  1. looks good – but I sorta disagree – I think periods of fasting can be helpful and I used to think the breakfast was needed- but I also believed in the low fat lie (and the full fat greek yogurt is so much more satisfying and feeds the brain)
    anyhow, had to chime in and not to be a big challenger, but I think the best is to listen to our body and to aim to become more fat adapted….

    Liked by 1 person

    • Hello! welcome to the blog, and rest assured that a good healthy dose of disagreement is welcomed here.
      About the fasting… so you think it is good to skip breakfast? dinner? in which context do you recommend fasting and with which purpose? I dont disagree with fasting if there is a reason for it and if it has no adverse effects (ie. low blood pressure and insulin resistance syndrome are conditions that make fasting a very bad idea). As a general nutritional advice, it is best to break the fast and it is best to eat sufficient calories in the morning. There are numerous studies that back those facts but no one says that a person that never eats breakfast cannot be healthy of course!

      Full fat yogurt is so much more satisfying when full fat, you are absolutely right, with a variating amount of between 5 and 10% of fat per 100gr, vs. zero, it is more filling, now is it the type of fat you want to be consuming? This recipe in particular has an added 1 tbsp per portion of almond butter which adds a good dose of healthy satiating fat to this pot, without the additional cholesterol in full fat yogurt. The part in which you say that it feeds the brain I understand you mean as in you FEEL more satisfied, and you don’t mean it in a physical, brain cell way right?

      Listening to your body is all well and good and I am all up for it, but my body asks for pizza way more times that my brain knows is good for me, so I have to be a bit more clever than my stomach some times and come up with creative ways (and healthy ones) to satisfy my first world appetites. Becoming fat adapted is something you don’t have to look for, unless you are trying to get into ketogenic state in which case you need to eliminate most sources or carbohydrates, for normal fat metabolism, your body knows just fine what to do with the fat!
      Just to clarify, I only eat fat free yogurt if it is greek style and if I am eating it in the context of other ingredients that complement it, when I fancy a yogurt, i eat full fat traditional yogurt that is completely healthy and delicious, most low fat things are to be distrusted since they tend to come with nasty add ons.

      Aaaaaand I hope this clarifies my position on fats and yogurts haha thanks for your comment!! 🙂

      Liked by 1 person

      • it does clarify so much – and wow – thank you for taking the time to reply. seriously- I skimmed it and will read it again later –
        I know what you mean about the pizza thing – and I guess I just feel like I agree with Mark sisson from Mark’s daily apple
        – and I only say that after reaching a certain point of being off sugar and foods that are processed like sugar – and then eating when I am hungry (and feeling so ultimately satisfied – whereas I was not satisfied for years when i was a grazer and at the way most americans do- I needed more fats and oils and I also needed breaks….)

        Liked by 1 person

  2. Well of course all this things are meant to be part of a varied diet, balanced and with sufficient levels of everything. Diets that are unbalanced and sustained in time, leave you with a bad relationship with food that ultimately leads to binging and eating disorders… Listening to your body in that context (eat when you are hungry and stop when you are not and eat everything in moderation) is really the way forward. No forbidden fruits in my pantry!


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