For a good synthesis of neurotransmitters (especially dopamine which will give you a good dose of motivation for your day), breakfast should be mainly protein-based with good fats and a hint of carbohydrates. Therefore, the "salty" breakfast is usually recommended. So,
I offer sweet-toothed people a granola recipe that respects physiology while keeping a "sweet" type breakfast.
Protein Granola
Ingredients
100 g rolled oats
100 g fine textured soy protein
40 g mixed seeds (pumpkin and flax)
40 g coarsely chopped almonds
4 tbsp erythritol (or maple syrup)
4 tbsp of water
2 tbsp olive oil
1 tsp ground cinnamon
Preparation
Preheat the oven to 150°
1/ In a bowl, mix the oats, soy protein, seeds and crushed almonds.
2/ In a bowl, mix the erythritol, water, oil and cinnamon.
3/ Mix the two preparations for 1 to 2 minutes.
4/ On a baking sheet with parchment paper, spread the granola. Bake
25 to 30 minutes, stirring every 10 minutes.
5/ Take out of the oven, let the granola dry and cool on the baking sheet.
Accompany with a plain yogurt and a few berries or red fruits, that makes it
a perfect breakfast!
The choice of ingredients
Oatmeal is one of the highest protein cereal flakes. By adding them soy proteins, we make sure to provide all the amino acids necessary to create proteins. In addition, oat flakes contain group B vitamins (especially B6 and B1) and magnesium, which are essential cofactors for the synthesis of neurotransmitters.
Soy is rich in iron, another of the essential cofactors for the synthesis of neurotransmitters, including dopamine and serotonin. To be better absorbed, vegetal iron needs vitamin C. It is therefore interesting to add a few pieces of fruit rich in vitamin C, such as blackcurrant, to your bowl of granola. Soy is also rich in B vitamins (particularly B9) and magnesium.
Flax and pumpkin seeds for their high fiber content and good fats.
Almonds whose benefits are well established: fibers, good fats, vitamins and minerals,...
Cinnamon which has an action on insulin and therefore helps to control blood sugar during the meal and throughout the day.
Erythritol, a new sugar under study but very promising, it does not increase blood sugar and has a positive effect on the microbiota... to be continued.