For the last several weeks, I’ve been trimming down a bit in preparation for a martial arts tournament and promotion exam. One of the things I have started doing is making a tweak to the way I eat fruit for breakfast. I have typically had a small serving of fruit with some mint leaves for breakfast with my oatmeal omelet (as described in my book), but to that I’ve recently been adding/replacing some of it with slices of cucumbers, a drizzle of peanut butter and a sprinkle of chili flakes:
A lot of people forget that cucumbers and tomatoes are actually fruit too but they tend to be treated as vegetables because they’re not as sweet as what is traditionally considered fruit. And the concept of putting on peanut butter is not that new or revolutionary considering the fact that it’s been eaten with slices of apples or celery as a classic snack here in the states. And the concept of sprinkling on chili flakes is not that weird too since fruits like mango are often dried and spiced up as well.
The combination of all of it is beneficial though:
- The addition of chili flakes have the benefit of keeping insulin levels low following the meal (aka you’ll feel less hungry).
- As mentioned, cucumbers have less sugar than the other fruit I’ve been having them with (ie. the photographed examples above from left to right are: mangoes, strawberries, and apples). So instead of completely eliminating these other fruits (which also have their own health benefits) I’m simply replacing some of it with cucumber slices.
- Peanut butter adds some healthy fat and protein which will also help you feel fuller.
- There is also a health benefit to my choice of consuming fruit with mint leaves in that mint leaves promotes digestion and also stimulates a digestive enzyme that helps absorb nutrients from food and converts fat into usable energy (as opposed to having it be stored in your body)
While I love having mint leaves with my fruit (to the point where I often think it ends up being more of a mint leaf salad with fruit in it), I’m also going to be looking into getting some basil leaves in the near future too since they have been coming back to the farmers market with the return of the warmer season.
As a form of size/quantity reference, one of the red mini ramekins I used in the photographs above contain approximately 1.5 large strawberries (or 2 small strawberries) chopped + 4 or 5 slices of cucumbers. So it’s really not a lot. And I do more or less the same amount of fruit + mint leaves combination for having with my non-fat Greek yogurt (with a sprinkle of cinnamon, chia seeds, and nuts) at night as my last meal of the day.
So here’s to a colorful diet and everything in moderation,