My breakfast today-by Harold Gunatillake

A classic Sri Lankan breakfast offers a colourful and tasty selection centred on satisfying carbs and fresh coconut. The favourite is String Hoppers (Idiyappam)—soft, steamed rice flour noodles shaped into delicate nests, enjoyed with a spicy coconut sambal, smooth lentil dhal, and flavorful meat or fish curries.

Other beloved breakfast highlights include:

• Hoppers (Appa): These are delightful bowl-shaped pancakes with crispy edges and a soft, spongy They are often made by cracking an egg directly into the middle, known as egg hopper.
• Pol Roti: Enjoy rustic, thick coconut flatbreads that are served piping hot alongside dhal and lunu miris, which is a spicy onion and chilli paste.
• Kiribath (Milk Rice): This is rice cooked in rich coconut milk, cut into elegant diamond It’s traditionally enjoyed with lunu miris or sweet palm syrup called kithul peni.
• Pittu: A comforting cylindrical mixture of ground rice and grated coconut, steamed to perfection and usually paired with savoury meat or vegetable

Looking at these popular breakfast choices, they tend to be starchy and might not be ideal if you’re managing weight, diabetes, or any ongoing health conditions. If you’re on a strict low-calorie healthy diet, you might also want to consider other options.

A typical healthy breakfast I enjoy is a serving of boiled or steamed leafy greens in the food warmer, two boiled eggs, and a warm cup of tea with just a touch of sugar.

Early in the morning, I happily pick fresh kungkung and spinach leaves from my own vegetable garden. I gently wash them, then place them in the food warmer with a little water and butter and steam them softly for about 2 hours.

It’s such a calming way to start my day, feeling grateful for the fresh, homegrown ingredients I get to use.

Meanwhile, I really cherish my peaceful morning walks on my long balcony, which last almost two hours. During these walks, I gently take about 16,000 steps, burn around 500 calories, and cover 10 kilometres. These moments always leave me feeling refreshed, energised, and ready to embrace the day.

Why did I choose to begin my day with these two beautiful types of leaves from my garden?

Let’s take a moment to explore their nutritional benefits.

Kungkung, also known as Kangkong and scientifically called Water Spinach, is a wonderfully nutritious, low-calorie leafy green vegetable cherished in Sri Lankan and Southeast Asian cuisines. It’s a fantastic natural source of dietary fibre, iron, Vitamin A, and Vitamin C. Just 100 grams of raw kangkong

provides a delightful nutritional boost with its macronutrients and calories.

20 kcal Carbohydrates:

3.6 Dietary Fibre:

2.1 protein:

2.5 g Fat:

0.3 g Key Vitamins -Vitamin A: 6,300 IU (~210% of Daily Value) – supports vision and skin health

Vitamin C: 55 mg (~91% of Daily Value) – helps strengthen your immune system.

Folate (Vitamin B9): A vital nutrient that helps support your energy levels and keeps your cells healthy, playing a key role in your overall well-being.

Let’s take a moment to appreciate these important minerals: Potassium, at 345 mg, and Calcium, which can range from about 50 to 400 mg depending on the soil.

Both are essential for keeping our bones healthy and strong!

Iron content can vary widely, from about 2 to 210 mg, depending on the plant’s aquatic environment.

Magnesium plays an important role in supporting nerve and heart functions.

Now, let’s discuss the nutrient values of spinach.

Spinach is a wonderful, nutrient-rich leafy green that’s packed with vitamins A, C, and K, along with vital minerals like iron, calcium, and magnesium. It offers fantastic benefits for your heart, eyes, bones, and immune system, making it a cheerful and healthful addition to any diet.

Key Health Benefits: Protects Eyesight: Rich in antioxidants like lutein and zeaxanthin, spinach gently helps safeguard the eyes from sun damage, cataracts, and age-related macular degeneration (AMD).

Supports Heart Health: Including natural nitrates found in spinach can help boost blood flow, make arteries more flexible, and gently lower blood pressure, contributing to overall heart wellness.

Builds Strong Bones: Spinach is a fantastic source of Vitamin K, which plays a key role in maintaining bone health. It also helps your body absorb calcium more easily, giving your bones the support they need for strength and durability.

Aids Blood Health & Energy: Packed with folate (vitamin B9) and non-heme iron, this nourishing combo supports red blood cell production. It’s a gentle boost to help you feel more energised and ward off fatigue and anaemia, giving you that extra tap of vitality you deserve.

Reduces Inflammation: Natural plant compounds and Vitamin C work together to fight oxidative stress, potentially lowering the risk of chronic diseases and cancer.

Here’s a quick look at the nutritional details per raw cup: approximately 7 calories and about 0.7 grams of fibre. It provides roughly 121% of the Daily Value (DV) for Vitamin K, around 11% for Vitamin A, and about 9% for Vitamin C.

Keeping this information in mind can be really helpful as you plan your nutrition—it’s a great way to stay informed and make healthier choices.

Precautions: While incredibly healthy, spinach is high in oxalates, which can increase the risk of kidney stones in susceptible individuals. Additionally, because of its very high Vitamin K content, individuals taking blood-thinning medications (such as warfarin) should consult their healthcare provider before significantly increasing their spinach intake.

Eating spinach daily is recommended for the following diseases:

Eating spinach every day is a wonderful way to support your health and help prevent common chronic conditions such as cardiovascular disease (hypertension), Type 2 diabetes, age-related eye issues like macular degeneration, and anaemia. Packed with nitrates, antioxidants, and vital vitamins, spinach

is a deliciously nutritious choice that benefits many aspects of your well-being. Its unique nutrient profile is designed to help manage and reduce the risk of these various health concerns.

Cardiovascular Disease & Hypertension: Spinach is packed with dietary nitrates and potassium, which work together to help relax your blood vessels, lower your blood pressure, and make your arteries more flexible.

Type 2 Diabetes: This vegetable is a rich source of magnesium and antioxidants, which work together to help maintain steady blood sugar levels, enhance insulin sensitivity, and combat oxidative stress. Incorporating it into your diet can be a tasty way to support your health.

Eye diseases like macular degeneration and cataracts can be better managed with a diet rich in spinach. This leafy green is packed with lutein and zeaxanthin, two powerful antioxidants that help shield your eyes from sunlight damage and may even slow down age-related vision loss. Taking care of your eyes becomes a little easier with these tasty, nutritious choices!

Anaemia: It offers a wonderful non-heme source of iron, which is an essential nutrient your body needs to produce haemoglobin and prevent iron-deficiency anaemia. It’s a tasty way to support your health!

Chronic inflammation can be quite worrisome, but the encouraging news is that incorporating foods rich in vitamin C and compounds like kaempferol into your daily routine can make a real difference. These nutrients are known for their ability to gradually reduce inflammation, which is particularly beneficial because chronic inflammation is linked to conditions such as arthritis, asthma, and certain types of cancer.

Important Considerations:

Spinach provides numerous health benefits, but it’s also high in oxalates and vitamin K. If you’ve had kidney stones before,

it’s wise to enjoy spinach in moderation, since oxalates can sometimes lead to calcium stones. If you’re on blood thinners like warfarin, be sure to chat with your doctor. Vitamin K can influence your medication, so keeping your intake steady each day can really help you manage your health well.

When should you consider eating Kungkung for certain health conditions?

Eating kangkong (water spinach) can be a wonderful addition to your diet, helping manage conditions such as anaemia, diabetes, hypertension, and constipation.

Rich in iron, vitamins A and C, and dietary fibre, it promotes your overall wellness and can help prevent chronic diseases. Kangkong is a wonderful choice for anyone dealing with conditions like Iron-Deficiency Anaemia because it’s rich in non-heme plant-based iron, which can help support the production of healthy red blood cells.

Diabetes: Contains insulin-like properties that can help you maintain healthy blood sugar levels. It’s a gentle support for your body to stay balanced.

Cardiovascular Issues: Eating foods high in potassium and fibre can help you lower cholesterol and keep your blood pressure in check. It’s a simple way to support your heart health and feel better every day.

Digestive Disorders: The high fibre content promotes bowel regularity, easing constipation and haemorrhoids.

Liver Conditions: Traditional remedies and clinical observations suggest it can be a helpful support for your liver, aiding in the removal of toxins from your body.

Skin Problems: Traditionally, buds are lovingly used to soothe conditions such as eczema, acne, and ringworm, offering natural comfort and relief.

Here are some helpful safety tips to keep in mind: Make sure to wash thoroughly—since Kangkong grows in water, properly cleaning and cooking it is essential to avoid foodborne illnesses or parasites. If you have a kidney condition, especially a serious one, it’s a good idea to talk with your doctor before including Kangkong in your meals, because it contains high levels of potassium and oxalates.

I’ve poured a lot of effort into researching this article, and I truly hope you find it helpful. Wishing you all the best of health!