The high-protein breakfasts I prep in 5 minutes to feel good all morning — Transcript

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1. 0:00If you want more energy, better gut
2. 0:02health, and fewer cravings, a high
3. 0:04protein, high fiber breakfast could
4. 0:06change your life. But, most quick
5. 0:09options are ultra-processed, high in
6. 0:11refined carbs, and added sugars. So, I'm
7. 0:14going to show you three high protein
8. 0:16chia puddings you can prep ahead in 5
9. 0:19minutes to power your busy morning. Prep
10. 0:21ahead breakfast save me every single
11. 0:24day, especially since becoming a new
12. 0:26dad. And this is one of the most popular
13. 0:29recipes on the Doctor's Kitchen app, but
14. 0:31my personal favorite is going to be
15. 0:33coming up a little bit later. We're
16. 0:34starting up by putting chia into a large
17. 0:36bowl. Now, I'm making three all in one
18. 0:39go because if you're making one, you
19. 0:41might as well make more because it will
20. 0:43last for a few days. And this way, my
21. 0:45breakfast is sorted for half the week.
22. 0:47We're going to add some liquid to this.
23. 0:48One of the most common questions we get
24. 0:50is how much liquid should you be adding
25. 0:53to the chia seeds to make it plump and
26. 0:55juicy instead of like a concrete block.
27. 0:58And the perfect ratio is drum roll,
28. 1:00please.
29. 1:03>> [laughter]
30. 1:04>> Between 4:1 and 5:1. We actually tested
31. 1:07this in the Doctor's Kitchen studio with
32. 1:09the same amount of chia seeds and
33. 1:11varying amounts of liquid. Whether
34. 1:12you're using water, plant-based milk,
35. 1:15whole milk, it doesn't really matter.
36. 1:16That sweet spot is between 4:1 and 5:1.
37. 1:20And the other thing we get asked about a
38. 1:21lot is how long do you need to soak your
39. 1:24chia for. The minimum amount of time is
40. 1:27between 20 and 30 minutes. So, you can
41. 1:29actually make this recipe first thing in
42. 1:31the morning if you need to and rush out
43. 1:33the door. And by the time you get to
44. 1:34work or wherever you're going, your
45. 1:36breakfast is sorted. I prefer to do it
46. 1:38the night before so everything is nice
47. 1:40and organized. Lots of different options
48. 1:41for liquid. Whole milk is going to give
49. 1:43you a little bit more protein. Plant
50. 1:45milk, you want to make sure you're going
51. 1:46for one that doesn't have emulsifiers
52. 1:48and thickeners in. I'm using What am I
53. 1:51using today?
54. 1:52>> [laughter]
55. 1:53>> It's whole milk. I'm using whole milk,
56. 1:55obviously. You can use whatever milk you
57. 1:57like. I'm just going to mix this with a
58. 1:59fork. Trying to scrape these down the
59. 2:00side. I I should probably use a spoon,
60. 2:04>> [laughter]
61. 2:05>> Look at that. It's so much better. I
62. 2:06mean
63. 2:07You might be thinking chia seeds, aren't
64. 2:09they a bit of a fad TikTok ingredient?
65. 2:11Are they actually that useful in the
66. 2:12kitchen? They are. These tiny seeds are
67. 2:15powerful nutrient dense ingredients that
68. 2:17I really think deserve a place in your
69. 2:20breakfast. They have both insoluble and
70. 2:22soluble fiber, which means it's great
71. 2:24for your gut health. It's providing a
72. 2:25rich source of different types of
73. 2:27fibers. They're mineral rich, so they
74. 2:29contain calcium, magnesium, manganese.
75. 2:31When you look at the studies looking at
76. 2:33chia seeds, it's no wonder it
77. 2:35potentially has metabolic benefits,
78. 2:37cardiovascular benefits, and lowering
79. 2:39inflammation when looking at blood
80. 2:41markers. To add a little bit more depth
81. 2:43and complexity to the chia mixture that
82. 2:45we've got here, I'm going to use kefir.
83. 2:47Now, kefir has potential probiotic
84. 2:49benefits. It's something that is used in
85. 2:51traditional cuisines across the Middle
86. 2:53East and places like Turkey. I think
87. 2:55this is a wonderful ingredient, and it's
88. 2:57also going to provide a little bit more
89. 2:59protein and some calcium, too. It's
90. 3:01really important to hydrate your chia
91. 3:03seeds. One of my pet peeves is on TikTok
92. 3:06when people garnish with dry chia seeds.
93. 3:08Don't do that. You want to make sure
94. 3:10your chia seeds are hydrated. That way
95. 3:12you're actually getting a lot more bang
96. 3:13for your buck. And there's no need to go
97. 3:15and do these extreme chia seed diets
98. 3:17where people down a load of water with
99. 3:19chia seeds to fiber max. Fiber maxing is
100. 3:21great if you're doing it in a
101. 3:22responsible way, and this is a much more
102. 3:25enjoyable way of improving your fiber
103. 3:28intake every day. And because there's
104. 3:30tang and because we haven't added any
105. 3:31sweetness whatsoever, I'm going to go in
106. 3:33with a little bit of maple syrup. Now,
107. 3:35maple syrup has a health halo because
108. 3:38it's got a little bit of micronutrients,
109. 3:40in the same way honey has got a little
110. 3:42bit of antimicrobial activity, but we
111. 3:44use it in the same way we would use a
112. 3:47refined white sugar. Biologically, it
113. 3:49has pretty much the same effect on your
114. 3:52blood sugar.
115. 3:52>> This will take about 20 minutes to
116. 3:54rehydrate. We'll put this to one side.
117. 3:56Where am I going to put it? Put it up
118. 3:57there.
119. 3:58>> [laughter]
120. 3:58>> Every chia pudding recipe needs four key
121. 4:01elements to make it a complete balanced
122. 4:03meal rather than just a snack. A lot of
123. 4:06chia recipes and chia pots you find
124. 4:08don't have any fruit or at least a
125. 4:10meaningful amount of fruit. So, we're
126. 4:11going to go in with banana. This is
127. 4:13going to add some natural sweetness,
128. 4:15some extra polyphenols, but also fiber.
129. 4:17Now, the interesting thing about bananas
130. 4:19is that when they're more green, you
131. 4:20have a lot more resistant starch. These
132. 4:22are the types of fibers that your gut
133. 4:24microbes absolutely love. And it has
134. 4:26this beneficial effect on them. But,
135. 4:28when you go for a more brown banana,
136. 4:30you're getting a lot more of the free
137. 4:31sugars, which is what has a high
138. 4:32glycemic effect. I'm not too concerned
139. 4:35about whether you use brown or green
140. 4:36bananas. If you want the extra
141. 4:37sweetness, go for brown. Bananas also
142. 4:39have a reputation for being high in
143. 4:42potassium. And whilst it does contain
144. 4:44potassium, a cooked potato is actually
145. 4:46got more potassium. That isn't to say
146. 4:48you shouldn't be eating bananas. Bananas
147. 4:50are great. Where is my Ah, I need my
148. 4:51fork now.
149. 4:53>> [laughter]
150. 4:54>> There it is. Save some of your banana
151. 4:56for decoration at the end. And we're
152. 4:57just going to mash it with the back of
153. 4:59fork. I'm going to do something a little
154. 5:01bit unusual. We're adding miso. Before
155. 5:04you turn off and you're like, "Why is he
156. 5:06putting this ingredient into a sweet
157. 5:08dish?" Think of it like salted caramel.
158. 5:11It kind of brings out the natural
159. 5:13sweetness in banana when you add a
160. 5:14little bit of saltiness and umami in the
161. 5:17form of white miso. White miso is a
162. 5:20fermented product from soybeans. It
163. 5:22potentially has some probiotic effects.
164. 5:24If you don't believe me, believe some of
165. 5:26the comments that we've got on the
166. 5:27Doctor's Kitchen app. It is a
167. 5:28mind-blowing for a lot of people. We've
168. 5:30got our element of sweetness and some
169. 5:31polyphenols. We've got our chia that is
170. 5:34rehydrated. This is our source of fiber.
171. 5:36Most recipes are just this plus this.
172. 5:38And they lack a core protein, which is
173. 5:41why we're using Greek yogurt. It's a
174. 5:43phenomenal ingredient. Potentially has
175. 5:45some probiotic benefits. If you choose
176. 5:47ones that are made with live cultures,
177. 5:49and it's also a rich source of protein,
178. 5:52particularly casein, that is slowly
179. 5:54releases over the day and will keep you
180. 5:56full until lunch. I always opt for
181. 5:59full-fat dairy because the milk fat
182. 6:01globule membrane that surrounds dairy
183. 6:04fat is actually beneficial for things
184. 6:06like your immune health and your gut
185. 6:07health. Plus, it just tastes better as
186. 6:09well. Now we have these elements, we can
187. 6:10start building our jars. We're starting
188. 6:12off [music] with the chia layer. This is
189. 6:14going to be the foundation of our
190. 6:15breakfast, a layer of that banana miso
191. 6:18providing sweetness and extra fiber.
192. 6:20Greek yogurt is our protein [music]
193. 6:22anchor, and to top it off, we're going
194. 6:23to give it a polyphenol boost with one
195. 6:26of my all-time favorite kitchen
196. 6:27ingredients, cacao. [music]
197. 6:29It's full of flavanols, as well as being
198. 6:31rich in amino acids. This has been shown
199. 6:33to boost [music] blood flow, which could
200. 6:35be good for heart health and brain
201. 6:37health. For extra crunch and texture,
202. 6:39I'm going to go in with any nut, but
203. 6:41flaked almonds work really well with
204. 6:42this recipe. I saved a little bit of
205. 6:44that banana for a nice topping. This is
206. 6:46purely aesthetic. You don't [music] need
207. 6:48to do this, but I think it looks pretty
208. 6:49pretty. Cacao nibs are the raw shells
209. 6:52from the cacao beans. They're really
210. 6:54high in polyphenols, but they are
211. 6:56bitter. [music] So, if you don't like
212. 6:57the bitter notes, then don't worry about
213. 6:59putting this on top. I personally love
214. 7:01them. To take the thinking out of my
215. 7:02week, the biggest hack I have is adding
216. 7:05it to the shopping list function on the
217. 7:06Doctor's Kitchen app, and you can do it,
218. 7:08too. But, if you want your breakfast to
219. 7:09help you potentially live longer, when I
220. 7:11say live longer, I'm just adding matcha.
221. 7:14>> [laughter]
222. 7:15>> I should have said this earlier. If you
223. 7:16don't like the texture of chia for
224. 7:19whatever reason, you can actually mill
225. 7:21it and use the same liquid to chia
226. 7:23ratio, and it has a much smoother
227. 7:25texture, which might be a bit more
228. 7:28appealing to certain people. We use a
229. 7:30milled chia in our prebiotic jam that
230. 7:32people rave about on the Doctor's
231. 7:34Kitchen app. I highly recommend you try
232. 7:36that, as well. The star ingredient is
233. 7:38obviously chia matcha. Now, you're
234. 7:40probably seeing matcha everywhere. It is
235. 7:42an ingredient that I think is worth the
236. 7:44hype. It comes from the same plant as
237. 7:46green tea, but it's grown under specific
238. 7:48conditions under shade to make sure that
239. 7:51it boosts these polyphenols, one of
240. 7:53which is EGCG, a powerful
241. 7:56anti-inflammatory that's been linked to
242. 7:58a number of different benefits. We're
243. 8:00going to add that to chia. We're going
244. 8:02to mix this so it combines with the
245. 8:04chia. So, when we add the liquid, it
246. 8:06will combine nice and homogeneously.
247. 8:08Using a 5:1 ratio, going to add some
248. 8:11plain water. Sweetener of choice is
249. 8:13maple syrup, but you could use honey
250. 8:15with this as well. We're just going to
251. 8:16give that a mix first just to get the
252. 8:19process of the seeds rehydrating
253. 8:21started. We're doing something a little
254. 8:23bit different in this recipe. I'm going
255. 8:24to add half the Greek yogurt that we're
256. 8:27going to be adding for protein as well
257. 8:29as all these other benefits to your gut
258. 8:30health to this mixture here. You know,
259. 8:32when you're in a rush, you can add the
260. 8:33whole lot. Doesn't matter. The fruit I'm
261. 8:36using for this chia recipe are
262. 8:37strawberries. You can use any berries. I
263. 8:40love berries. BBGs every day, baby. The
264. 8:42more berries you have in your diet, the
265. 8:44lower your risk of all different
266. 8:46conditions. It is one of these foods
267. 8:48that I think is really worth the
268. 8:49investment. And if you're looking for a
269. 8:51cheaper, still effective option, go for
270. 8:53frozen. I'm going to use strawberries
271. 8:55today cuz they're in season in the UK
272. 8:57and they have this lovely tart but
273. 8:59sweetness as well. I'm actually keeping
274. 9:01the greens.
275. 9:02>> Yeah, I was going to say.
276. 9:04>> [laughter]
277. 9:05>> No, you don't have to take these off.
278. 9:06They're perfectly fine to eat. Do you
279. 9:08think this is weird?
280. 9:09>> Yeah.
281. 9:11>> Really? Does no one ask you to eat the
282. 9:12greens off? Do you eat the greens? No.
283. 9:14Oh my gosh. Maybe it's just me. Time to
284. 9:17build our jar. So, I'm doing something
285. 9:18slightly unusual by creating a couple of
286. 9:20layers, again, [music] purely for
287. 9:22aesthetics. I want you to look at this
288. 9:24and think, I want to have this for
289. 9:26breakfast tomorrow. To finish off, I'm
290. 9:27going to use one of my favorite
291. 9:28ingredients, shelled hemp seeds. A great
292. 9:31source of not only healthy fats, but
293. 9:33also fiber and protein. This keeps you
294. 9:35fuller for longer. It is a nice way to
295. 9:38round off this chia [music] pudding.
296. 9:39But, I've saved my favorite chia pudding
297. 9:41until last. Fig and hazelnut chia
298. 9:44pudding. It tastes like a dessert, but
299. 9:46it's a fantastic start to your day. So,
300. 9:48a little bit of chia, and we're
301. 9:49rehydrating our chia first. This is a
302. 9:51good opportunity at this stage to add
303. 9:54extra polyphenols. Think cardamom,
304. 9:56nutmeg, cloves, cinnamon.
305. 10:00Ooh.
306. 10:01My spoon. Oh, nearly forgot my maple
307. 10:03syrup. A little chia seeds, come and
308. 10:06have a bath. Just like we did in the
309. 10:07previous recipe, I'm going to add half
310. 10:09the Greek yogurt. All right, whilst
311. 10:10that's hydrating, we're going to make a
312. 10:12fig compote. This one requires a little
313. 10:15bit of extra prep, which is why it's
314. 10:17more of a weekend recipe for me. Chop
315. 10:19these fig fig Is it fig or figs? Figs.
316. 10:22Chop these figs. People are commenting
317. 10:24on my English. Just a rough chop. These
318. 10:26go into a pan. Splash of water. We're
319. 10:28going with ground cinnamon. It's going
320. 10:30to give that natural sweetness that's
321. 10:32going to pair beautifully with the
322. 10:33earthiness of the fig. Research show you
323. 10:35have a number of different studies that
324. 10:36show cinnamon can reduce inflammation
325. 10:39and increase your own antioxidant
326. 10:41defenses. Whilst these are stewing down,
327. 10:43I'm just going to roughly chop some
328. 10:45hazelnuts. This is going to be our
329. 10:47source of healthy fats. The extra
330. 10:49texture is going to encourage chewing,
331. 10:51and that chewing is going to signal to
332. 10:53your brain that you're going to be
333. 10:54satisfied. This is what we're working
334. 10:56with. I'm going to use a fork to mash it
335. 10:57down. We've got all of our elements.
336. 10:59It's time to build. To make this look
337. 11:01pretty, completely unnecessarily, I'm
338. 11:03adding slices [music] of fig in the
339. 11:05center layer, filling that with a little
340. 11:07bit of compote, another layer of chia, a
341. 11:10final layer of Greek yogurt, and topping
342. 11:12it with more compote and hazelnuts. That
343. 11:14way, every single [music] bite is
344. 11:15perfect. It takes a little bit more
345. 11:17time, but it's a great weekend treat.
346. 11:19This is the kind of breakfast you want
347. 11:20when you want to say [music] sorry.
348. 11:22To your partner. And if you want to try
349. 11:24other high-protein, high-fiber breakfast
350. 11:27options that you can prep ahead, I'll
351. 11:28show you some of my other favorites in
352. 11:30the next video.