Breakfast is considered one of the most important meals of the day. To be honest I would have to agree a good breakfast can help to get your energy levels up and raring to go, as well as keeping you satisfied to prevent overeating or cravings for sugary foods later in the day.
But it can also be a minefield of unhealthy options if you go with one of the many commercial options. Cereal – massive sugary filled thumbs down, breakfast bars/biscuits-don’t even get me started and well a round of toast just doesn’t really cut it in the raring to go energy boosting, craving stopping stakes.
So what to do? Well I’ll be honest it does require a little forward planning and some preparation but I promise it will be worth it. Once you realise how much more energised you feel and much less hungry on a good breakfast, toast or cornflakes won’t cut it for you anymore either.
It is really important to get some protein and good fats in early in the day, this is what helps to keep your hunger levels at bay and boost your energy levels preventing the dreaded 10.30 am biscuit o’clock slump. It is also a good idea to put some veg in your breakfast, firstly for their many anti-oxidant and health benefits but also to help fill you up.
Most of you will know that I am rather partial to Steak, Eggs and green veg (green beans, broccoli, spinach…….) for breakfast and some of you may think that is madness. “Steak for breakfast? But that is an evening food!” erm says who? The food police? Although I have already converted a couple of you to the idea of erm “evening meats” at breakfast time some of you may still need some convincing, go on I dare you to give it a go.
Don’t fancy steak, well this week I’m eating beef mince with roasted butternut squash, shredded cabbage and a sprinkling of goats cheese, this could easily be done with turkey mince if you prefer and any other veg you fancy. We mix and match to keep things interesting-purple carrots anyone?
Perhaps you’re just not a big meat eater?
Well how about fish? There are so many different kinds of fish you could be mixing it up for months. Try tuna, salmon/smoked salmon, mackerel, kippers, river cobbler, trout………
You could have fish with eggs and some veg of your choice, minus the eggs if you just want veg, you could even have salad (I know a lunch food at breakfast-madness) trust me it isn’t that weird! Or there is a Kedgeree recipe below which is a great one to bulk cook and have prepared for all week.
How about good old fashioned bacon and eggs, you could try turkey bacon if you fancy a change, maybe add some mushrooms and tomatoes. Just doesn’t deep fat fry it, use coconut oil or the grill please!
Or maybe an omelette with bacon, mushrooms, tomatoes, spinach whatever you like. I also like to cook them in a muffin tin to eat on the go, or pre prepare a big vegetable frittata and slice it up to go into a box to take with me.
And if you still hanker after the traditional cereal based option how about porridge, you could add some seeds and fruit to up the health benefits. Or why not try Bircher Muesli –see below for recipe. It is traditionally made with oats but I find they don’t agree with me so this is the recipe I will be using which is from Hemsley and Hemsley The Art of Eating Well and uses Buckwheat instead. But you could still do it with oats if you don’t have an issue with them.
And for those of you that just can’t face food, how about a smoothie. These are really easy to make with any fruit you like, berries, bananas, peaches whatever, just add some milk or natural yoghurt, blend and you’re done. Although I find they aren’t particularly filling done this way so it is best to add maybe a tablespoon of peanut butter, coconut oil, flaxseeds, handful of oats or a protein powder make it more satisfying. Try to get a protein with very few ingredients like absorb nutrition, or most vegan hemp or pea proteins have very low levels of rubbish added. (Taste ok when mixed into a smoothie-not so ok on their own!)
Let me know how you get on!
Also just before I sign off I wanted to share with you this video from a guy who I have a huge amount of respect for he is my go to nutrition guru Ben Coomber, highlighting what our diet industry is doing to our increasing obesity epidemic. https://www.youtube.com/watch?v=_0YRkz6dclQ
PS. Amazing news this week that my lovely client Sam has managed to lower her previously high blood pressure to normal in just 3 months purely by changing her diet habits. It’s amazing what can be done without drugs. Well done Sam I’m really proud of you!
Bircher Muesli – serves 2
60g Buckwheat Groats (soaked overnight)
2-3tbsp of seeds (any you like-pumpkin, sunflower etc.)
125g Natural yoghurt
¼ tsp ground cinnamon
1 tsp raw honey
1 large apple, grated with skin on
Optional desiccated coconut to serve
In the morning mix all the ingredients in a bowl and you’re done!
Cranberry Quinoa Breakfast Bars-Great to make at the beginning of the week so you’re well prepared.
250g Quinoa (soaked overnight
2 tbsp. chia seeds
100g desiccated coconut
100g coconut flour
60g butter or coconut oil
40g sesame seeds
1tbsp ground cinnamon
1 tbsp. vanilla extract
½ tsp sea salt
2tbsp maple syrup
50g dried cranberries
Preheat the oven to 180°c/gas mark 6. Butter a baking dish.
Mash the bananas in a bowl then add the rest of the ingredients plus 100ml water (if you are using a food processor leave the cranberries out until the end).
Pour mixture into a dish and spread out evenly.
Bake for 50mins until lightly golden brown on top. Remove from oven and leave to cool.
You can then slice into bars, and you can also freeze them to keep them fresh and just take one out the night before for defrosting. They also make a great on the go snack.
Choc muggins-I know chocolate! I’ve clearly gone soft!
25g almond meal
2 tbsp. desiccated coconut
1 tablespoon raw cacao powder
½ teaspoon stevia
60ml milk-any kind
Plain yoghurt to serve.
This is too easy it feels wrong, but basically all the ingredients (except the yoghurt) mixed in a mug, microwave on high for 1 ½ – 2 mins and then serve with yoghurt.
Kedgeree – serves 2
1 tablespoon butter
¼ onion finely chopped
100g Basmati Rice
1 teaspoon Curry Powder (any heat you like)
1 teaspoon ground turmeric
2 medium eggs-boiled
100g hot smoked salmon flaked into chunks
Heat the butter and onion until just soft, add the rice and stir until coated in butter. Add curry powder and turmeric and stir. Add 200ml water and bring to the boil. Once boiling turn down heat and simmer for about 10-12mins – check the rice is cooked through. Add the salmon, parsley and the chopped boiled eggs, mix through and serve.
You could make this in advance and have it boxed up and ready to go for the next few days ahead.