My ultimate high-protein breakfast to keep you full and energised all morning — Transcript

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1. 0:00If you prep these porridge pots today,
2. 0:01you'll have a high protein, high fiber
3. 0:04breakfast for when you need it most.
4. 0:06They'll keep you energized, support your
5. 0:08gut, and reduce cravings. I'll show you
6. 0:10two flavors you can turn into warm,
7. 0:12delicious breakfast in minutes which are
8. 0:14my secret for stress-free mornings.
9. 0:17Starting off with oats, obviously. Now,
10. 0:19oats get a bit of a bad rap because they
11. 0:20are quite starchy, but they're actually
12. 0:22a unique source of beta-glucans, which
13. 0:24is this soluble fiber that's got an
14. 0:26improved health claim for reducing
15. 0:29cholesterol. When you choose oats,
16. 0:31you've got lots of different options.
17. 0:32You've got instant oats on one side,
18. 0:34which are a lot more refined, which
19. 0:36means your body has to work less hard to
20. 0:38break them down, and that sugar spike is
21. 0:40going to hit you quicker. Whereas if you
22. 0:42use a whole rolled oat, you've got a lot
23. 0:44more robust structure. Your body has to
24. 0:46work harder to get to the starches, and
25. 0:49you get those extra benefits of
26. 0:50avenanthramides and other B vitamins
27. 0:53that you find in jumbo rolled oats. To
28. 0:54get ahead of my week, I tend to make
29. 0:57three in one go, and it takes the same
30. 0:59amount of time. You just got to remember
31. 1:01the 4-3-2 method. This is the foundation
32. 1:05of both protein and fiber, and then you
33. 1:07add flavors on top. A big bowl of oats
34. 1:09on its own doesn't have enough fiber
35. 1:11that you want or I need in the morning,
36. 1:14which is why we want to give it a fiber
37. 1:17friend in the form of flax. Now, when I
38. 1:19think of flax, I think of three things,
39. 1:21short-chain fatty acids, ALA, lignans,
40. 1:24these unique polyphenols that add
41. 1:26anti-inflammatory benefits, and fiber,
42. 1:29both insoluble and soluble, which is
43. 1:31perfect for enriching your oats. I've
44. 1:34seen your comments about my love of
45. 1:36flax. Yes, I do love flax, but a lot of
46. 1:39people have concerns about toxicity,
47. 1:41particularly because it contains
48. 1:43something called cyanide glucosides.
49. 1:45This releases cyanide when the flaxseed
50. 1:48is cracked. Sounds pretty scary, but
51. 1:50actually, when you look at studies
52. 1:52giving people upwards of 50 grams of raw
53. 1:55flax every single day, they do not
54. 1:57[snorts] appear to be any adverse side
55. 1:58effects. The of flax far outweigh any
56. 2:01theoretical risks. And we know that flax
57. 2:04has a positive effect on your gut
58. 2:06microbiome as well as other markers of
59. 2:08cardiometabolic health. The next time
60. 2:10someone accuses you of being a flax
61. 2:11lover, remind them that flax can reduce
62. 2:14cholesterol, improve markers of
63. 2:16inflammation, and even stabilize blood
64. 2:18sugar. Now our oats have a fiber friend,
65. 2:20they also need a protein partner in the
66. 2:23way of hemp seeds. Now hemp seeds are
67. 2:26around 25 to 30% protein. They contain
68. 2:29all nine essential amino acids in good
69. 2:31amounts, which is really novel for a
70. 2:33plant-based product. In addition, they
71. 2:35provide extra fiber and
72. 2:37anti-inflammatory short-chain fatty
73. 2:39acids, including some rare ones that you
74. 2:41don't find in all seeds. So this is an
75. 2:43all-rounder and a multi-tool for your
76. 2:46porridge. Just remember all porridge
77. 2:48needs protein. Think of a fiber friend
78. 2:51and a protein partner. I just thought
79. 2:53about that off the cuff. 432 is our
80. 2:55foundation, but for certain people,
81. 2:57depending on what your personal protein
82. 2:59target is, you might need an optional
83. 3:02unflavored protein powder. This can be
84. 3:04plant-based, it can be whey. Just
85. 3:06remember to always look for third-party
86. 3:09testing because a lot of protein powders
87. 3:11on the market unfortunately have high
88. 3:13levels of contaminants in. So make sure
89. 3:15your manufacturer is doing the extra
90. 3:17work and lab testing their product. A
91. 3:19lot of protein porridge and oatmeal
92. 3:21mixes that you find on the market are
93. 3:24just protein powder and some blended
94. 3:26oats that is not giving you the whole
95. 3:28food mixture that you can make yourself
96. 3:31at home. But if you're thinking to
97. 3:32yourself, Dr. Rupy, I don't want to use
98. 3:34protein powder, you could simply use
99. 3:36extra of my next ingredient, raw cacao.
100. 3:39This has got all nine essential amino
101. 3:41acids again in good quantities, plus you
102. 3:43get the added benefits of flavonols,
103. 3:46epicatechin, procyanidins. These have
104. 3:49beneficial effects on vascular health,
105. 3:51not to mention the addition of things
106. 3:53like manganese, magnesium, and
107. 3:55theobromine. The best evidence we have
108. 3:57is actually for heart health, reducing
109. 3:59blood pressure, but there's some
110. 4:01emerging evidence looking at brain
111. 4:03health. It's leading to potentially
112. 4:05sharper thinking, better focus, which is
113. 4:07why this could be a great addition for
114. 4:10your breakfast. And just like our other
115. 4:12whole food ingredients, this is
116. 4:14multipurpose. It also has what's called
117. 4:17a prebiotic effect, promoting beneficial
118. 4:20microbes in your gut. Even if you were
119. 4:22to just stop at this stage, think about
120. 4:24how much you've already upgraded your
121. 4:26regular porridge. You've got extra
122. 4:28polyphenols, extra nutrients, and extra
123. 4:31fiber. This is far better than just
124. 4:34having simple porridge on its own. But
125. 4:36we're not going to stop there. I used to
126. 4:37rely on putting loads of sugar into
127. 4:40porridge oats to make it taste better
128. 4:42because porridge on its own can be quite
129. 4:44bland. Instead, I now rely on sources of
130. 4:47natural sweetness that will provide that
131. 4:50flavor as well as the texture that I
132. 4:52want, which is creaminess. And
133. 4:53desiccated coconut is one of my go-to
134. 4:55ingredients for that reason. In
135. 4:56addition, for more sweetness, we're
136. 4:58going to rely on dried fruit like
137. 5:00raisins. And when you cook them, they're
138. 5:02going to introduce this jammy texture,
139. 5:04which is going to be delicious. You got
140. 5:06lots of different options for dried
141. 5:07fruit, prunes,
142. 5:09figs, apricots, golden raisins. Oh,
143. 5:13golden raisins. Golden raisins, yeah,
144. 5:14dates. Yeah, dates. That's a good one.
145. 5:17[laughter]
146. 5:17But if you don't like raisins, you can
147. 5:19ask ai.drrupi if you got the Doctor's
148. 5:21Kitchen app. He's got tons of
149. 5:23suggestions 24/7 whenever you need them.
150. 5:26In just 5 minutes, I've prepped three
151. 5:28stress-free mornings. That's literally
152. 5:30how I think about my prep-ahead porridge
153. 5:32pots. I can keep these in the cupboard.
154. 5:34They'll last for weeks, and when I want
155. 5:36to use them, they're there ready to go.
156. 5:38In the morning, I simply grab my
157. 5:40porridge pot, pop it into a saucepan on
158. 5:43low to medium heat, toast the
159. 5:44ingredients to add a little bit more
160. 5:46flavor, and then add my liquid of
161. 5:48choice. It could be water, milk, or
162. 5:50plant-based milk. They all work
163. 5:52beautifully. Make sure you keep on
164. 5:54stirring at this point so the mixture
165. 5:55doesn't get clumpy. And I'm constantly
166. 5:57judging the consistency that's perfect
167. 5:59for me. It takes around 10 minutes. I'll
168. 6:01pop it into a bowl and top it with
169. 6:03whatever I'm feeling that day. Cacao
170. 6:05nibs for more flavanols, pistachios to
171. 6:07give a bit of crunch, and berries.
172. 6:09Blackberries are my go-to, one of the
173. 6:11highest fiber fruits, and I use them
174. 6:13frozen. They'll gently defrost into the
175. 6:16porridge and give a beautiful color.
176. 6:18Using the same 4-3-2 formula, we're
177. 6:20simply swapping oats for buckwheat
178. 6:22flakes. They're 100% gluten-free, and
179. 6:25despite the name, it doesn't contain any
180. 6:27wheat. It also contains more fiber and
181. 6:30more protein, so it's really a good
182. 6:32swap. This is going to be our base,
183. 6:34giving us that energy. We're going to
184. 6:36enrich this with a fiber friend,
185. 6:38flaxseed, and the extra fiber is going
186. 6:41to produce even more fodder for those
187. 6:43gut microbes. All porridge needs a
188. 6:45protein partner, hemp seeds. This is our
189. 6:48foundation, and they're going to give
190. 6:49that lovely nuttiness as well as the
191. 6:51short-chain fatty acids that are
192. 6:53anti-inflammatory. I'm enriching this
193. 6:55with unflavored protein powder. I need
194. 6:57more protein personally at each meal
195. 6:59time, and if you want to know how much
196. 7:00you need, check out our free protein
197. 7:03calculator on the Doctor's Kitchen.
198. 7:05Ground almonds are going to give that
199. 7:06beautiful marzipan flavor, and it's
200. 7:08typically what you find in a cherry
201. 7:10Bakewell tart. Cinnamon is going to give
202. 7:12that natural sweetness as well as unique
203. 7:14polyphenols like cinnamaldehyde. It's
204. 7:16even been shown to improve blood sugar
205. 7:18levels, which is great considering we're
206. 7:20adding some carbs to our breakfast. If
207. 7:22your mornings are super busy, you can
208. 7:24just add the fruit that you're intending
209. 7:26to use the next day straight into your
210. 7:29porridge pot. That way, you don't need
211. 7:30to mess around with decorating. You just
212. 7:32pour it straight into your saucepan, and
213. 7:34it's ready to go in 10 minutes. Oh,
214. 7:36looks good.
215. 7:37>> Cool.
216. 7:38>> It looks good. Cook this in exactly the
217. 7:40same way. It takes 10 minutes, and the
218. 7:42smells will bring everyone to the
219. 7:44kitchen. [music] And because of what
220. 7:45you've put into your porridge, it will
221. 7:47fuel your day, reduce cravings, [music]
222. 7:49and keep you satisfied until lunch. I'm
223. 7:52topping this one with extra fruit,
224. 7:53[music]
225. 7:54flaked almonds, and a drizzle of almond
226. 7:56butter for healthy fats and extra
227. 7:58flavor. There are so many different
228. 7:59flavors and different types of porridge
229. 8:02you can choose from on the Doctor's
230. 8:03Kitchen app, and you can try it for free
231. 8:05for 7 days right now. And for days when
232. 8:07you're really on the go, you need to
233. 8:09know my high protein smoothie formula.
234. 8:11I'll show you how to make those in the
235. 8:13next video.