“Breakfast like a King, lunch like a Lord and supper like a Pauper!”
Breakfast really is one of the most important meals of the day. It fuels your rested and fasted body for the day, provides you with energy and kick starts your metabolism. So, it is always important to Break-the-fast and here are some of my favourites to get you started.
Rather than pouring milk over a sweet carbohydrate based cereal, it is essential to fuel your brain and your body with proteins, fats and carbs in combination. It’s also important to me that my breakfasts are quick and easy to prepare and so here are a few to get you started!
- 1 cup of oats
- 1 over ripe banana
- 1 and a 1/2 cups of homemade almond milk
- 2 tablespoons of maple syrup or honey
- 1 tablespoon of chia seeds
- a handful of sunflower seeds
- a handful of pumpkin seeds
- 1/4 of a cup of raspberries
- 1/4 of a cup of blueberries
- a handful of cacao nibs
Start by slicing up the banana, then place the slices in a mixing bowl with the almond milk and raspberries and mash them all together with a fork. Then add in the oats, seeds, cacao nibs, chia seeds and sweetener and stir together. Place the bowl in the fridge and allow it to thicken overnight.
Eggs made the Spanish way
This makes a great power-up breakfast or brunch. Lots of antioxidants and herbs to make a great tasty start to your day.
- 4 eggs
- 1 red pepper
- 1 yellow pepper
- 1 red onion
- 2 cloves garlic
- 400g tin chopped tomatoes
- 1 tbsp chopped parsley
- 1 tbsp chopped chives
- ½ tsp harissa paste or ½ tsp paprika
- 2 tbsp lemon juice
- Freshly ground black pepper
Preheat your oven to 160°C/315°F/ Gas Mark 3
Heat the olive oil in a frying pan over a low heat and add onion, peppers, garlic and spices – chopped and cook gently for 10 minutes or until the peppers are soft.
Add the tomatoes and simmer for 1-2 minutes until the sauce has thickened. Stir in the lemon juice and scatter over the herbs.
To make a nice individual serving look really good, transfer the vegetables into 4 ramekin dishes and make a well in the centre of each. Crack open an egg into each ramekin. Bake for about 6 – 8 minutes until the yolks are runny but the whites are set.
To serve sprinkle over some herbs.
Overnight Chia Seed Breakfast Bowl
- 1 cup coconut water
- ½ cup almond milk (I used home made)
- 1 tbsp coconut butter, softened
- 2 tbsp black chia seeds
- 140g mango chunks (frozen or fresh)
- ¼ cup fresh blueberries
- 2 tbsp fat free plain Greek yogurt
- 1 scoop vanilla flavoured protein powder – pea or hemp is best if you are avoiding dairy
- 1 tbsp unsweetened shredded coconut
- The previous night, add coconut water, almond milk, coconut butter, chia seeds, mango chunks and blueberries in a container with fitting lid.
- Mix until well incorporated and leave to rest overnight or at least 6 hours.
- When you are ready to serve the pudding, mix plain yogurt together with the protein powder. It might look like there is too much powder at first, but it will come together eventually. Same goes for the “lumpy” feeling. Just let the “custard” rest for about a minute and it will become nice and smooth.
- Divide chia seeds pudding between 2 serving bowls and top with yogurt “custard”
- Garnish with shredded coconut and serve immediately.
Crunchy Berry Granola
Modified from: The Functional Nutrition Cookbook – by Lorraine Nicholl and Christine Bailey Recipe reproduced by kind permission of Christine Bailey
- 125g/41/2oz rolled oats (gluten-free)
- 125g/41/2oz buckwheat flakes
- 60g/2oz walnuts, chopped
- 60g/2oz flaked almonds,
- 60g/2oz pecans, roughly chopped
- 60g/2oz sunflower seeds
- 60g/2oz pumpkin seeds
- 115g/4oz dried unsweetened berries or dried cherries
- 2 tbsp ground flax seed
- 4 tbsp melted coconut oil
- 125mls/4fl.oz apple juice
- 1 tspground cinnamon
- 1 tablespoon vanilla (optional)
- Preheat oven to 150°C/300°F/gas mark 2. In big bowl, combine oats, buckwheat, nuts, seeds and cinnamon. Mix thoroughly to combine. Add the berries.
- Mix together the coconut oil and apple juice. Stir into the dry ingredients. Mix thoroughly to combine., adding a little water to form a moist mixture.
- Thinly spread on baking sheet(s). Bake for 20-30 minutes until golden. Stir, return to oven for additional 15 minutes or until oats are toasted. Cool thoroughly. Store in airtight container. Serve with plain, unsweetened yogurt and berries.
Healthy Green Smoothie
- 30g hemp protein powder or shelled hemp seeds
- 1 ripe mango – chopped
- Pinch of cinnamon powder
- 400 mls coconut water
- 2 large handfuls of spinach or kale
- A pinch of stevia if required to taste
Blend all the ingredients together until smooth.