how to build a solid breakfast bowl & the best honey i've ever had
In Italy, there’s a beautiful connection to food and the land on which it’s produced.
Essenziale Come Natura, a small honey production just outside of Rome, is a prime example of this connection. The owner and sole beekeeper, Elisabetta Dini, has a passion and appreciation for nature that is unparalleled. Careful to not overwork her bees, Elisabetta harvests and sells only what they can happily produce. She doesn’t stress them for even one extra drop of sweet nectar as her priority is not to disrupt the balance between man and nature.
The result – the best honey and bee products you’ll ever taste.
Elisabetta, who works to defend and protect bees, sells three varieties of honey and bee pollen. The honey (wildflower, acacia, and chestnut) is perfectly sweet. It’s subtle and balanced. And it’s sure to bring a smile to your face. Pair it with cheese, drizzle it over toast, use it as a sweetener or lick it off the spoon – it’s really that good. The bee pollen is rich and fragrant, with a vibrant yellow color that naturally varies from piece to piece. Its ever so slight chew makes it a perfect topping for yogurt, chia pudding, breakfast bowls, and smoothies.
Nutritionally speaking, it’s also a great addition to your diet. Lower on the glycemic index than sugar and other sweeteners, honey won’t cause a drastic shift in your blood sugar level, making it a great option when you need something sweet. Additionally, honey is known to have antimicrobial, antioxidant, and anti-inflammatory properties. It also acts as a prebiotic, a dietary adjunct that maximizes the impact of probiotics (Manyi-Loh, Clarke & Ndip, 2011).
And lucky for you – Elisabetta just started a hive adoption program. You can get her amazing honey year-round!
And best of all, it’s reasonably priced. Help the environment. Help small scale production. Help yourself.
Scroll down to see how you can support Elisabetta and her bees.
Breakfast Bowl
Ingredients (serves 1)
2/3 cup whole wheat couscous, cooked
1/4 cup milk of choice
1/3 cup Greek yogurt, plain
2 tsp peanut butter
3/4 cup blackberries
1 tsp sunflower seeds
1 tsp pumpkin seeds
1 tsp pistachios, chopped
1 tsp hemp seeds
1 tsp bee pollen
drizzle of honey
Instructions
1. Select your base
I used whole wheat couscous. Steel-cut oatmeal, barley, quinoa, or farro work equally as well.
2. Add protein
Though there is protein in whole grains, it’s good to add a bit more (remember, we’re building a solid meal here). It will keep you satiated. I used peanut butter and Greek yogurt. I also added protein-rich toppings (see step 3). You can do the same. Alternatively, you can mix protein powder into your grain.
3. Add toppings
Fruit, nuts, seeds, bee pollen – whatever you’d like. This is your chance to switch it up for variety. Use seasonal ingredients (berries in summer, persimmon in winter, cherries in late spring). Be creative. Build a bowl with what you have and what you want to eat. You really can’t go wrong.
4. Drizzle with milk & honey
Agave nectar or maple syrup would work here as well.
Nutrition Information
Calories: 513
Carbs: 74 g
Protein: 27 g
Fat: 14 g
Learn more about Essenziale Come Natura, Elisabetta, and how you can adopt a hive!
Bee images courtesy of https://www.essenzialecomenatura.com/
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.
Reference
Manyi-Loh, C.E., Clarke, A.M., & Ndip, R.N. (2011). An overview of honey: Therapeutic properties and contribution in nutrition and human health. Journal of Microbiology Research, 5 (8) 844-852.