Do you or your family members either skip your breakfast or have something quick on the go? This may be the very reason for you to feel:
- tired throughout the day
- suffer from poor or suboptimal memory and concentration
- have issues with your weight
- experience cravings during the day
- often have slumps of energy especially mid morning and mid afternoon
“Eat breakfast like a king..” What a true statement! Skipping or eating poor choice breakfast is one of the worst dietary mistakes. Breakfast really is the most important meal of your day! And it doesn’t have to be labour intensive or time consuming affair, quite the opposite…
So today I am going to share with you some great, easy, quick and nutritious-dense ideas for breakfast not only on the go but also for the lazy weekends and special occasions.
What is very important to remember is that your breakfast as well as any other meals of your day should always contain a mix of quality low GL carbohydrates (oats, buckwheat, quinoa flakes, millet, brown rice flakes, good quality seedy or rye or gluten free bread, fruits such as berries, apples, pears, peaches or nectarines, vegetables such as courgettes, tomatoes, mushrooms, spinach, kale), good quality protein and fat (chia seeds, nuts and seeds such as almonds, walnuts, pumpkin and sunflower seeds, flaxseeds, nut butters, eggs, probiotic plain yoghurt, ricotta or cottage cheese, avocado).
For busy people
Overnight grains – simply soak your oats or buckwheat flakes overnight in milk, or milk alternative and add some nuts, seeds, fruit or yoghurt in the evening or in the morning. You can prepare oats in a portable pot in advance and take it with you to work or eat on your way to work if this works for you better.
Chia Pudding – similarly to oats, soak a couple of tablespoons of chia seeds in liquid (dairy milk or alternatives such as coconut milk or water, almond or hazelnut milk, soya milk or water) overnight, the seeds will create jelly-like pudding. You can top it with some fresh or stewed fruits, chopped nuts, seeds, yoghurt or nut butter. Add some vanilla paste, cocoa powder or cinnamon, lacuma or baobab for a posh pudding. As well as overnight grains you can make couple of pots of chia seeds in advance and take them with you to work.
Smoothies – smoothies are the perfect start to your day, very easy to digest, highly nutritious and they only take minutes to prepare. And they are very portable as well making it and easy on the go breakfast or even snack. Choose any combination of fruit, vegetables, nuts, seeds and liquid. Find more information how to make a perfect smoothie here.
If you have more time on your hands in the morning
Porridge – very satisfying, warming (especially in the winter months), soothing and highly nutritious breakfast choice. You can choose different types of grains such as buckwheat, quinoa, millet, brown rice or amaranth, they all taste fabulous! Add some protein and good fats to your porridge such as nuts, seeds, hemp or flaxseed, as well as some yogurt or fruit if you fancy. You can also make it more fancy by adding some vanilla paste, cocoa powder or cinnamon.
Pancakes sweet – especially wonderful at the weekend, try my favourite gluten free recipe of buckwheat pancakes here. I like to top mine with warm berry or apple compot, some greek yoghurt, chopped walnuts and lots of cinnamon, but you can choose any fresh or stewed fruit, mix of nuts and seeds or nut butter. You can make a batch and either store them in the fridge or freezer. Find recipe below.
Eggs – I can’t even express how wonderful eggs are. Despite their bad rep in the past, they are a real powerhouse of nutrients, if there is only one food on the planet you could eat, it should be eggs. So versatile, tasty… You can choose to make them into a scramble eggs (add some salmon or mackerel, tomatoes, fresh parsley, caraway seeds, turmeric, cumin, spring onion or chives for change), pouched eggs with avocado on sourdough, rye, seedy bread or in my savoury pancake, or Spanish omelette or frittata (add chopped courgettes, mushrooms, spinach, peppers, spring onions, feta cheese, tomatoes, salmon or mackerel or peas). The choice is yours..
Home-made beans – I am not talking about shop bought tinned beans (although sometimes it is better than nothing), but home-made ones. And they are so easy to make. You can accompany them with and egg, rice, good quality bread or sauted mushrooms, avocado or spinach. See recipe below.
Vegetable fritters – this is a healthy version of the hash brown. They are lovely with some eggs and avocado or along site your fry up at the weekend. You can make them with variety of vegetables such as parsnips, sweet potatoes, courgettes or celeriac. See the recipe below.
Pancakes savoury – these are great for brunch, very versatile and you can choose to fill them with any filling you fancy, being it eggs, avocado, smoked salmon, cheese, sundried tomatoes, mushrooms, mackerel or seafood, spinach, the variety is endless. As well as the sweet pancakes, you can make a batch and store them in the fridge or freezer. See my recipe below.
These are my favourite breakfast ideas, but there are so many more out there, it doesn’t mean that you can’t for example have a soup for your breakfast, curry or salad. Remember, breakfast is the king and it should be the most important meal of your day, so enjoy it, do not rush it and certainly do not skip it!
Home-made baked beans
- 250g tinned haricot beans, drained
- 2 cloves of garlic
- 2x tins chopped tomatoes
- 2 tablespoon maple syrup
- 1 tube tomato puree
- salt and pepper
First crush the garlic, place it together with the tinned tomatoes and the syrup in a saucepan and cook for 20-30 minutes on a low heat until the sauce thickens. Add the tomato puree and the beans, and cook for another 10 minutes. Season with salt and pepper.
(this recipe is from Ella Woodhard’s book Deliciously Ella)
Sweet pancakes (makes 12)
- 250ml milk (rice, nut, dairy, seed)
- 100g buckwheat flour
- 30g ground flax seed (linseed)
- 1 egg
- 1 handful of sunflower seed, pumpkin seeds, berries or chopped other fruit
- 1/2 tsp baking powder
- 1/2 tsp apple cider vinegar
Combine the milk, buckwheat flour, seeds and dried fruit, baking soda and vinegar to form a smooth batter. Heat a non stick pan with a little olive oil or coconut butter and drop in about 2 tablespoons of batter for each pancake and cook for about 2 minutes on a low heat. Turn the pancake over gently the cook for a further 2 minutes until the pancake is golden brown and cooked through.
Savoury pancake (makes about 8)
- 100g buckwheat flour
- 1 large egg
- 300 ml liquid (milk and/or water)
- salt and pepper
Mix all ingredients together, whisking well, until the mixture has the consistency of thin cream. Heat a frying pan with some coconut or olive oil and pour about eight of the mixture to create a thin large pancake, cook for a minute or two, flip over and continue cooking for another minute or two.
- 1 cup of roughly grated vegetables such as parsnip, pumpkin, courgettes, sweet potato or celeriac
- 2 tbsp or coconut or buckwheat flour
- 1 egg beaten
- 1 tsp ground cumin
- salt and pepper
Mix all the ingredients together in a bowl until combined, using hands or spoon, divide the mixture into 6 portions. Heat a frying pan, using coconut or olive oil fry the fritters for about 2 minutes on each side, alternatively you can baked them in oven on 160’C until brown and crispy.
(original recipe taken from Amelia Freer’s book Eat Nourish Glow)