It’s a regular morning occurrence: you have a million and one things on the ‘to do’ list while perhaps trying to juggle the school run/get to work…sound familiar? Too many times and suddenly you’re downing your cup of tea while simultaneously drying your hair and there’s barely enough time to put your shoes on, let alone have breakfast! In my experience in the past, starting my day off on a bad foot nutritionally has seen me go ‘sod it’….I’ll get back on track tomorrow!
Fasting in the morning or skipping breakfast means you’re likely to be missing out on important nutrients… not to mention you’ll feel hungry and low energy and much more likely to reach for the quick fix naughty snack jar! Not fun and sure to make cravings worse than ever.
Time is short though, and it simply is about being able to easily build in a nutritious, filling healthy breakfast option that are super quick and easy to prepare.
They need to be options that… firstly… you like! Otherwise why would you keep eating it?!!…And that just as importantly are going to be realistic for you to be able to prepare and start to get in to the habit of making and eating breakfast on a daily basis! This adjustment may take time for some more than others – especially if you have never particularly been a massive breakfast lover, or just miss the window due to being do damn busy!!
I have selected a few breakfast options and some recipes to give you some ideas and inspiration planning your breakfast menu!. What’s great is that you can prepare these easy breakfast /snacks at home ahead of time; that way you’ll always have something to grab….and hopefully help you to stay on track with your nutrition and have a super healthy and energised start to your day!
Oats contain beta glucans, a type of soluble fibre, which slow down the absorption of carbohydrates into the bloodstream. By slowing this process down, insulin and blood sugar levels are kept stable, preventing the spikes that would otherwise encourage our bodies to produce and store fat. Soak your oats overnight so they’re ready to tuck into first thing the next day!
Or even better to pack some protein in to your breakfasts…..try these…delicious!!!….
BANANA BREAD PROATS IN THE MICROWAVE
Have you heard the buzz about proats? They’re simply protein + oats and they’re a delicious and filling breakfast fitness fans everywhere are embracing. Banana Bread Proats in the microwave are ready in 1 minute. How’s that for a quick and easy breakfast? These delicious protein-packed oats a great start to your day!
This recipe can easily be used to make overnight oats. Simply add all ingredients into a jar, stir, close and put in the fridge. The next morning, pop into the microwave to warm up your proats.
- 1/2 cup rolled oats
- 1 scoop vanilla protein powder
- 2 teaspoons raw honey
- 1 teaspoon cinnamon
- pinch salt
- 1 tbsp chia seeds (optional)
- 3/4 cup unsweetened vanilla almond milk
- 1 Banana sliced
- In a microwave-safe bowl, add the oats, protein powder, honey, cinnamon, salt and chia seeds (if using). Stir with a spoon. Add the almond milk and stir well.
- Microwave for 1 minute to 1 1/2 minutes or until fluffy. Top with sliced banana and extra cinnamon if desired. Enjoy!
Flapjacks aren’t just a teatime treat, bake a healthy batch and they also make a great portable breakfast. Oats are a great source of dietary fibre, keeping your digestive system on track, and keeping you fuller for longer. The below recipe removes the excess sugar found in store-bought flapjacks, so you’ll prevent a post-sugar-high crash at about 11am.
100g honey, 100g oats, 100g pistachios roughly chopped, 1 tbsp rapeseed oil, 1 tsp flaxseeds, 1 tsp flaxseeds, 50g dried dates roughly chopped, 20g golden raisins
- Preheat your oven to 170°c/gas 4.
- Line a 20cm baking tray with greaseproof paper.
- Place all the ingredients in a large bowl.
- Place the mixture on the baking tray and flatten with a wooden spoon.
- Bake in the oven for 20 minutes.
- Remove from the oven and allow to cool completely.
This recipe makes 12 bars, and they will keep in an airtight jar for 10 days
Nut Butter, Banana & Chia Seed Toast
This is a great breakfast or even a nice snack option that will help you get through your day. The nut butter, banana, and chia seeds work well together to fill you up and keep your stomach full and your mind fuelled.
1 Slice 100% Whole Wheat Bread (I used one that was 50 cal. per slice.)
1 Tbsp. Natural nut butter
1/2 Medium Banana, Sliced
1/2 Tsp. Chia Seeds
Toast the bread and spread the nut butter over the top.
Place banana slices over the nut butter and top it off with chia seeds.
No pre-prep needed, stock up on oatcakes and you’ll always have something to grab and go. I top mine with peanut butter and banana slices- scrummy!
Smoked salmon and rye bread sandwich
Sandwiches aren’t just for lunch. A healthy dark rye bread version filled with smoked salmon and plenty of lemon juice is a delicious! One of my favourite breakfasts on the go.
Start the day off in the most saintly way with a smoothie packed with the goodness that comes from green vegetables. Leafy greens contain vitamin C and E for healthy eyes, hair and skin and vitamin B which promotes heart health and enhances memory and mood. Try blending a generous handful of spinach with a stick of celery, an apple, and a glug of coconut water. Adding some fresh ginger into your smoothie will also give it additional health-boosting properties, keeping winter colds at bay and comforting the digestive system.
Banana and berry smoothie
If your tastebuds aren’t ready for a green smoothie, try a sweeter banana and berry one instead. Bananas are packed with potassium which are great for energy, and berries boast antioxidant properties. A lot of supermarkets now stock frozen berries that you can store in the freezer to ensure you always have fresh ones to hand.
Yoghurt and granola
Yoghurt is a natural source of protein and carbohydrate, so is great for filling you up first thing. Be wary of sugar-laden, flavoured and low-fat versions and opt for a full-fat natural yoghurt, which is far better for you. A sprinkling of granola will liven it up, but watch for sugar-heavy versions of this too. The best option is actually to make your own.
You may not think of quinoa as a breakfast food, but the protein-rich seed can make a delicious alternative to porridge. Make your quinoa ahead of time and while warm and light and fluffy, mix in some almond milk, mashed banana and cinnamon. Store in the fridge overnight!
If you’re a fan of the shop-bought bircher pots then it might be time to start making your own: it’s so easy. Simply soak some oats and your choice of dried fruit in some apple juice in the fridge overnight. In the morning stir a couple of spoonfuls of natural yoghurt through the softened oats, and go.
For a protein rich breakfast that will keep mid-morning snacking at bay, pre-boil a couple of eggs ahead of time to take them on the go!
If boiled eggs on their own don’t appeal to you, mash them up to make a sandwich (ditch the mayo and add half an avocado if you’re looking for a healthier option). Eggs contain Vitamin D for strong bones and nutrients such as betaine and choline which promote heart health.