One of the biggest shifts in the Western diet from traditional to modern breakfasts came between the late 19th and early 20th centuries.
Sometimes called the ¡°cereal revolution,¡± the change marked a move away from high-protein breakfasts centered on eggs and meat. The Industrial Revolution left workers with little time to cook in the morning, and substantial meals such as the ¡°Full English¡± were relegated to weekend treats.
Cereal was promoted as convenient because it required little preparation and its processed grains had a long shelf life, reducing trips to the grocer. The added sugar in the cereal not only improved the taste but also acted as a humectant, a moisture-absorbing substance that keeps the grains crisp and dry.
The downside is that starting the day with high levels of sugar can set you on a glucose rollercoaster as blood sugar levels fluctuate and cause your body to crash.
During a recent conversation with author and donabe (Japanese clay pot) evangelist Naoko Takei-Moore, it came to my attention that mulberry leaf extract is thought to help flatten the body¡¯s glucose response to both sugar and carbohydrates.
In Japan, mulberry is known as kuwa. A tea made from its leaves, kuwa matcha, is popular as a caffeine-free alternative to regular matcha. After learning from Takei-Moore that she had begun incorporating kuwa matcha into her tiramisu, my brain turned to breakfast.
Whether served as a porridge or oatmeal, oats are a classic way to start the day. Overnight oats ¡ª a no-cook version of oatmeal ¡ª can be topped however you please. Instead of sugar, this version uses amazake (low- or no-alcohol sweet sake made from rice fermented with k¨Âá¾± mold), which is also a probiotic and hot weather curative. It can be bought or made at home in a rice cooker or yogurt maker.
Along with kuwa matcha, this recipe includes turmeric, which is also noted for its blood sugar-leveling effects. Top the oats however you like; I sprinkle mine with orange slices, pecan and dried cranberries. As autumn approaches, apple or pear toppings with a sprinkle of cinnamon ¡ª an apple pie-inspired pairing ¡ª are also highly recommended.
Serves 2
Prep time: 5 minutes (including overnight)
Ingredients:
85 grams oats
15 grams chia seeds
200 milliliters milk
100 milliliters amazake
100 grams greek yogurt
5 grams kuwa matcha or mulberry matcha powder
2? grams turmeric
5 grams cinnamon powder (optional)
Directions:
- In a medium bowl, mix all the ingredients together, making sure all the yogurt lumps and spices are dispersed.
- Split the mixture into two bowls of 250 grams each. Cover them and refrigerate overnight.
- Before serving, top the overnight oats with your favorite cut fruit and nuts.
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