Breakfast is probably the most routine meal of the day, and it is easy to get stuck in to a rut! However, achieving a healthy, varied breakfast isn’t as hard as it seems! It’s even easier now that we have 10 different breakfast ideas right here for you! Simply choose one or two, then play with the variables to achieve limitless variety. These ideas are designed as a break away from the grind, and most should be batch made, then refrigerated or frozen.
Supercharge the health benefits of fruit ant nuts on toast by using sweet potato slices (literally slive the potato about 1cm thick and throw it in the sandwich press). Mix up the nuts by alternating almond butter, with coconut butter or plain ol’ peanut butter, then play with the fruits too! Banana and strawberries are wonderful, but so is mashed mango, thinly sliced apple, and frozen berries that have been nuked for around 20sec (they make a non-sugary syrup).
So I’ve specified rice flour, and also pear and raspberry, but the point is this:
- NOT wheat flour
- NO added sugar (so choose strong fruit flavours like passionfruit and raspberries)
Baking muffins and having them in the fridge is a great “grab and go” breakfast that feels like a treat. Banana’s and pears work well for base-level sweeteners, then add passionfruit, blood orange, or raspberries for the added kick of flavour. Rice flour is my favourite because it seems to keep fresher, longer (in the fridge), but almond meal is a great protein boost if you’re kids can’t have nuts at school.
As long as the yoghurt is one of those organic, nothing added yoghurts, then it is fabulous for you. Take the whole fat version with a liberal sprinkling of fruits, and you have both a probiotic minefield and the fibre with which to feed them! Variety is key, different fruits, nuts, seeds, and berries on different brands of yoghurt is ideal!
I have two delicious recipes to share with you today:
- Buckwheat pancakes: 1C buckwheat flour, 1 egg, 1 overripe banana, as much soy/oat/almond/coconut milk that you need to blend in to a paste
- Egg and Banana pancakes: 1 egg, 1 banana (that’s it)
They’re time consuming to cook, and i generally make a smaller “pikelet” style pancake, but they’re easy to pair with yoghurt, berries, butter, or nut spread for a delicious breakfast on the go! Once again avoid wheat flour, and added sugar.
This porridge is made the regular way, using buckwheat granules (buckini’s) instead of oats. Add a generous tablespoon of 180 Degree Nutrition Protein powder, a handful of rough chopped hazelnuts, and another handful of rough chopped dates, and you’ve got some serious deliciousness! it works with quinoa flakes, quinoa, and oats too – so mix it up! If you don’t have protein powder you can use cacao powder for an extra antioxidant boost (but it’s very bitter, so you’ll also need stevia, rice malt syrup, or carob powder to balance it out).
The important thing about these wraps is that they’re not wheat flour, and they’re also an excellent way to package up leftovers for breakfast. You can do the egg and spinach thing like we have here, or you can chop up last nights roast, stew, or mexi-beans and thrown them in… mmmmmm!
Pictured here on top of chocolate porridge, chia pudding is an old favourite for snacks and breakfasts in our house. It’s packed with omega 3’s and healthy fats, and will keep you full for ages! This one was made by throwing 1 can of Coconut Milk, 3 T chia seeds, and a blended up banana in to a jar and shaking vigorously. If you have raw honey, a tablespoon goes down well with a splash of vanilla instead of the banana.
Why are we overcomplicating breakfast when such a thing as a boiled egg exists? You can batch boil them then leave them in the fridge for when you’re ready to eat them! Packed full of protein, they’ll keep you full for ages, and are also fabulous as a snack on the run!
Protein balls are our answer for everything. Hungry? Grab a ball. Bored? Make some balls. Need protein? balls.
Protein balls can be frozen, refrigerated for weeks, and have limitless options for nut and fruit combos.
The basic recipe is: 1C dry stuff (nuts, oats, coconut flour, seeds), 1C wet stuff (dates, apricots, butters, jams, honey, etc), 1T powder.
From there, you’ll have to play with portions depending on what nuts, seeds, fruit, and powder you use. For example, sunflower seeds and macadamia nuts are reaaaallllyy oily. I tend to add extra coconut flour, ground flaxseeds, or chia to those balls to absorb the delicious oils. Conversely, Coconut flour is really dry. You’ll need honey, or coconut oil, or even water to balance the texture. In regards to what powder to use, you can use the Wholefood protein powder we have at the gym, cocoa, cacao, carob, cinnamon, or mixed spice. Today I made some with macadamia’s, dates, and lemon myrtle powder. i added coconut flour (about 1T) to offset the macadamia oil, and some stevia powder to relax the lemon myrtle tang, and voila! Kids have variety!
Clare Hozack is an ex-athlete and owner and founder of IntoYou. Clare is currently a strength and conditioning coach, using her skills to return women to functionality after having kids, and providing education for personal trainers in how to train women better.