Celebrate Love (and Health) with a Nourishing Breakfast in Bed

Cuddle up with your love, and a nutritious breakfast

As one of the languages of love, acts of service speak volumes, and what better way to express your love than through a thoughtful and personal gesture of serving breakfast in bed on Valentine’s Day? This act goes beyond the delicious flavors and nutrition of the meal; it embodies a gesture of care and devotion.

Taking the time to prepare a wholesome and delightful breakfast, be it whole grain pancakes or a vibrant smoothie bowl, showcases a commitment to the well-being and happiness of your loved one. Plus, if you happen to know their Viome Superfoods, you can make it even more nourishing for them. The effort to craft a special morning meal becomes a tangible expression of love, creating a cherished memory that lingers throughout the day. 

Here are a few healthy recipes to get your ideas flowing.

Smoothie Bowl

Nothing can beat a colorful smoothie bowl! It's refreshing, delicious, and packed with nutrients. And you can also surprise them by adding in a few of your mate’s Superfoods. 

The smoothie base:

The base can be made of any milk or non-dairy milk (like coconut, soy, or rice). You can also add a small amount of kefir or any type of yogurt to add in some probiotics (or just add in your Viome Precision Probiotics + Prebiotics™). 

Frozen fruit is best blended with milk, but if you want to use fresh, select any combination of fruit you like, such as strawberries, blueberries, kiwis, mangoes, etc. Slice your chosen fruit if needed, place it in a zip bag, and freeze overnight. 

Adding a few leafy greens like spinach or kale gives it added vitamins and minerals. Plus, with the sweetness of the fruit, you don’t taste the greens at all. Blend your frozen fruit, milk, and any other ingredients in a blender until smooth. Pour into a bowl.

The smoothie toppings:

Now for the creative part. Pretty much anything goes, but be sure to include those Superfoods. Nuts like almonds, hazelnuts, and pecans are all a great addition. Seeds work well, too: chia, sunflower, sesame, or even hemp hearts or cacao nibs. Sliced fresh strawberries, kiwis, and oranges look beautiful, and a sprinkle of toasted oats can also add a tasty crunch. Store-bought granola is fine; just be mindful to watch labels for added sugars and preservatives.

Voila, a perfect breakfast option that offers so many delights.

Nutritional benefits:

Spinach: one of the richest dietary sources of the antioxidant quercetin.

Kefir or yogurt: probiotics to contribute to the diversity of your microbiome.

Mango: great source of fiber for healthy digestion.

Chia seeds: high in alpha-linolenic acid (ALA) to help lower the risk of heart disease.¹

Banana Pancakes

Pancakes are the ultimate comfort food. Make them even better when you remove the refined white flour and add whole grain buckwheat or oats and fresh bananas. 

The pancake batter recipe

• 4 eggs

• 2 very ripe bananas, mashed

• 1 banana, sliced

• ½ cup buckwheat flour -or

• ⅔ cup blended or ground rolled oats 

• 1 or 2 pinches cinnamon or cardamom

• Ghee for the griddle

Instructions

In a bowl, mash 2 very ripe bananas until they are smooth. Crack in the eggs and whisk until the batter is smooth. Add in the flour and cinnamon or cardamom (or both). Stir until it’s just combined. 

Preheat your skillet over medium-low heat, and when warm, lightly oil the surface of the pan. Spoon ¼ cup of the batter on the warm pan for each pancake, and cook until bubbles appear on the surface, about 2 minutes. Flip. Then cook for about 2 minutes more. Repeat to cook the rest of the pancakes. Be sure to monitor the temperature and dial it up or down as needed.

Plate the pancakes and top with slices of your third banana. Drizzle with a bit of pure maple syrup or honey if desired. A truly sweet treat for you and a special other.

Nutritional benefits:

Bananas: offer 10% of the Daily Value (DV) of potassium and 8% of the DV of magnesium, both minerals essential for heart health. 

Buckwheat: contains a good amount of fiber, which fuels the microbes in your gut to create short-chain fatty acids, like butyrate, that protect the lining of your colon.² 

Eggs: have several nutrients tied to brain health, including vitamins B6 and B12, folate, and choline.

Cinnamon: has been shown to help decrease the amount of sugar that enters your bloodstream after you eat.³,⁴ 

Mediterranean Breakfast Platter

This breakfast option perfectly balances protein, healthy fats, and complex carbs. It's easy to make and can be customized as per your partner’s preferences. All this requires is to assemble a platter of Mediterranean finger food delicacies:

The platter:

• Olives - Kalamata, green, black, stuffed, marinated, whichever you choose.

• Hothouse cucumber - sliced

• Roma tomatoes - quartered

• Radishes - trimmed

• Artichoke hearts - marinated or plain, quartered

• Red grapes - washed

• Feta cheese - cubed

• Sprouted wheat or rye bread - toasted or untoasted

• Extra virgin olive oil

• Hummus - if you are using store-bought, just be sure the ingredients have nothing but garbanzos, tahini, olive oil, lemon juice, salt, and other spices. 

Making hummus takes about 5 minutes

• 1 15oz can low salt garbanzo beans, drained and rinsed

• ¼ cup extra virgin olive oil

• 2 ½ Tbsp. lemon juice

• 2 ½ Tbsp tahini 

• Good pinch of pink Himalayan salt

• Pinch black pepper (optional)

Combine all ingredients in a food processor and blend until smooth. You may have to add 1-3 tablespoons of water to thin out the hummus to your desired consistency. Spoon into a bowl and serve. 

Arrange all your ingredients on a large platter, serving tray, or charcuterie board and serve in bed.

Nutritional benefits:

Artichoke hearts: contain inulin, a prebiotic fiber that may increase microbial diversity.⁵

Tomatoes: are rich in lycopene and may help protect against oxidative stress.⁶

Grapes: are high in resveratrol, which may support a healthy heart and blood sugar.⁷,⁸

Olive oil: although high in fat, olive oil is not associated with obesity. A three-year study found a diet rich in olive oil linked to increased levels of antioxidants in the blood of the 187 participants, as well as some weight loss.⁹ Good news!

Fruity Parfait Delight

Layered parfaits are as much a feast for the eyes as they are a delicious way to enjoy breakfast in bed. Start with any plain yogurt you like, and mix it with about a tablespoon or two of honey or maple syrup to sweeten and thin it just a little. Alternate layers of the yogurt in small bowls or parfait glasses with fresh fruits like blackberries, raspberries, pineapple, apples, peaches, and more. Add a sprinkle of toasted oats or slivered almonds for a little crunch. This light and satisfying parfait is a treat for your taste buds and a nutritious start to your romantic day.

Nutritional benefits:

Pineapple: is packed with nutrients, including 88% of your DV of vitamin C!

Apples: are low in calories and high in fiber and flavor, making them an excellent choice for a light, healthy snack.

Blackberries: are a great source of vitamin K, with one cup giving you about 28mcg, which is 23% of your DV for this essential vitamin for blood and bone health.

Oats: the beta-glucan fiber in this whole grain can help to reduce total and and LDL (also known as “bad”) cholesterol in your blood.¹⁰

There you have it: four nutritious breakfast-in-bed options that are easy to make and will help you celebrate Valentine's Day in the best possible way. By choosing one of these scrumptious yet health-conscious breakfast ideas, you're not just making the morning memorable but also gifting them a nourishing start that contributes to their overall well-being. Here's to creating a Valentine's Day filled with love, surprises, and a deliciously healthy breakfast experience!

References:

¹ Wei J, Hou R, Xi Y, Kowalski A, Wang T, Yu Z, Hu Y, Chandrasekar EK, Sun H, Ali MK. (2018). Br J Nutr. 2018 Jan;119(1):83-89. doi: 10.1017/S0007114517003294. PMID: 29355094.

² Leonel AJ, Alvarez-Leite JI. (2012). Curr Opin Clin Nutr Metab Care. 2012 Sep;15(5):474-9. doi: 10.1097/MCO.0b013e32835665fa. PMID: 22797568.

³ Ercan P, El SN. (2021). Int J Vitam Nutr Res. 2021 Jan;91(1-2):16-24. doi: 10.1024/0300-9831/a000652. Epub 2020 Apr 24. PMID: 32326848.

⁴ Hayward NJ, McDougall GJ, Farag S, Allwood JW, Austin C, Campbell F, Horgan G, Ranawana V. (2019). Plant Foods Hum Nutr. 2019 Dec;74(4):544-552. doi: 10.1007/s11130-019-00760-8. PMID: 31372918; PMCID: PMC6900266.

⁵ Hutchinson, N. T., Wang, S. S., Rund, L. A., Caetano-Silva, M. E., Allen, J. M., Johnson, R. W., & Woods, J. A. (2023). Experimental Gerontology, 176, 112164. doi.org/10.1016/j.exger.2023.112164

⁶ Basu A, Imrhan V. (2007). Eur J Clin Nutr. 2007 Mar;61(3):295-303. doi: 10.1038/sj.ejcn.1602510. Epub 2006 Aug 16. PMID: 16929242.

⁷ Kuršvietienė L, Stanevičienė I, Mongirdienė A, Bernatonienė J. (2016). Medicina (Kaunas). 2016;52(3):148-55. doi: 10.1016/j.medici.2016.03.003. Epub 2016 Apr 7. PMID: 27496184.

⁸  Sabra A, Netticadan T, Wijekoon C. (2021). Food Chem X. 2021 Oct 27;12:100149. doi: 10.1016/j.fochx.2021.100149. PMID: 34761204; PMCID: PMC8567006.

⁹ Razquin C, Martinez JA, Martinez-Gonzalez MA, Mitjavila MT, Estruch R, Marti A. (2009). Eur J Clin Nutr. 2009 Dec;63(12):1387-93. doi: 10.1038/ejcn.2009.106. Epub 2009 Aug 26. PMID: 19707219.

¹⁰ Grundy MM, Fardet A, Tosh SM, Rich GT, Wilde PJ. (2018). Food Funct. 2018 Mar 1;9(3):1328-1343. doi: 10.1039/c7fo02006f. Epub 2018 Feb 12. PMID: 29431835; PMCID: PMC5885279.