We all know how important a good breakfast is – especially in today’s fast-paced, time-poor environment. A healthy breakfast gives us the energy and nutrients we need to get going in the morning; setting fire to our metabolism (which plays an important role in maintaining a healthy body weight) and promotes increased concentration and focus for the day ahead. Breakfast also provides the energy that helps prevent that mid-morning slump. I know if I skip breakfast, I am more likely to snack on foods that are high in fat and sugar once those cravings set in. A good breakfast is often the difference between a good morning and a mediocre one.
Studies show that eating a healthy breakfast can also support:
- A more nutritious, balanced diet (higher in nutrients, vitamins and minerals)
- More strength and endurance for improved concentration and physical activity
- Lower cholesterol levels
I have struggled for years to incorporate a healthy breakfast into my daily routine. My excuses were often: “Not hungry in the morning…”, “Can’t stomach the thought of breakfast first thing…”, “I don’t have time…”, “A coffee will be fine…”.
I still can’t say that I’m at the point where I jump out of bed looking forward to a hearty, healthy breakfast as much as I do a good lunch or home cooked dinner. However, I’ve found that with a little preparation and some go-to recipes, a healthy breakfast isn’t such a challenge. I do feel great after having guzzled a green smoothie or chomped on a healthy breakfast bar or my homemade nut-butter on toast. On the weekends (when I have more time) I love poached eggs on toast with spinach and avocado salsa (maybe some bacon).
For those of you, like me, who are on a tight schedule during the week, here are three of my time-poor, healthy breakfast staples.
Breakfast Squares On-The-Go
2 cups of rolled oats
1 cup uncooked quinoa
¼ cup uncooked millet
1 cup dried blueberries (cranberries and raisins also work well)
2 cups of chopped mixed nuts (cashew, almond, Brazil nut and hazelnut)
½ cup coconut syrup
½ cup nut butter (see recipe below)
½ cup raw cold pressed coconut oil
3 tablespoons coconut sugar
1 ½ teaspoons natural vanilla extract
Heat the oven to 180 degrees (Celsius) or Fahrenheit equivalent.
Lightly spray a 9×13 inch baking pan (preferably with coconut oil).
Combine the nut-butter, coconut syrup and coconut oil in a small saucepan over a medium heat. Stir well.
Combine the chopped nuts and dried fruit separately.
In a large wok combine the quinoa, millet and oats. Season with salt and roast them over a medium heat (3-5 minutes) and let cool (this can also be done in the oven in a large baking tray).
Add the nut mixture to the wok and stir, gradually adding the nut butter and coconut mixture. Mix until completely combined.
Pour the finished product into the prepared baking pan and spread evenly.
Place in the oven for 25 minutes, then remove and cool. Once cooled, place in the refrigerator for 30 minutes.
Cut into even squares, put in an airtight container and refrigerate. Ready to munch!
Breakfast Greens Smoothie
2 cups (50g) kale or spinach
1 ripe pear
½ an avocado
Juice of 1 lemon
10g Bounce Green Energy Formula
10g chia seeds
10g Coco Hydro powder
400 ml filtered water
Place all of the ingredients in a blender and blitz on a high speed for 10 seconds or until completely blended. Ready to guzzle!
210g raw almonds
150g roasted cashews
50g raw macadamias
60g macadamia oil
20g Raradura or coconut sugar
A good pinch of fine Himalayan pink sea salt
Place all of the ingredients into a food processor or high-speed blender and blitz for 30 seconds or until the mixture forms a smooth paste. Taste (it’s important you get that little kick from the salt). With the blender on low speed, slowly add the remaining macadamia oil. If the butter is too thick you can add more macadamia oil.
Refrigerate and store in an airtight container or sterilised jar.