I am always asked what I eat for breakfast. Breakfast does seem to be the meal that is either skipped altogether (please don't) or is highly refined and undernourishing, leaving many thinking about food (hunger cue!) all day long..(yes, that's right even after lunch will quite possibly still feel hungry for the remainder of the day)
Well, here you go...You've hit the jackpot! This is a sneaky insider into some of the easy meal options I provide (Clients, I have new ones coming for you, promise!).
Enjoy eating so darn well whilst making your mornings easy & your day complete.
Oh, and if you want to know more about why I don't recommend you skip breakfast, head to my blog post 'Breakfast 101'.
One: Peanut Butter ’Jelly’ Toast
- ½ cup mixed frozen berries
- Two teaspoons chia seeds
- Two teaspoons natural peanut butter
- One whole grain bread of choice, toasted
Step 1
Microwave berries in a medium microwave-safe bowl for 30 seconds; stir and microwave for 30 seconds more. Stir in chia seeds.
Step 2
Spread peanut butter on the toast. Top with the berry-chia mixture.
Two: Spinach and Egg Scramble
- One teaspoon of olive oil
- ½ cups baby spinach
- Two large eggs, lightly beaten
- Pinch of salt
- Pinch of ground pepper
- One slice of whole-grain bread, toasted
- ½ cup fresh raspberries
Step 1
Heat oil in a small non-stick pan over medium-high heat. Add spinach and cook until wilted, often stirring, 1 to 2 minutes. Transfer the spinach to a plate. Wipe the pan clean, place over medium heat and add eggs. Cook, stirring once or twice to ensure even cooking until just set, 1 to 2 minutes. Stir in the spinach, salt and pepper. Serve the scramble with toast and raspberries.
Three: Avo Egg Toast
- ¼ avocado
- ¼ teaspoon ground pepper
- ⅛ teaspoon garlic powder
- One slice of whole-grain bread of choice, toasted
- One large egg, fried or boiled (pan-fried is faster!)
- One teaspoon Sriracha (Optional)
- One tablespoon shallot (green onion or scallion), sliced (Optional)
Step 1
Combine avocado, pepper and garlic powder in a small bowl and gently mash.
Step 2
Top toast with the avocado mixture and fried egg. Garnish with Sriracha and scallion, if desired.
Four: Peanut Butter Banana Cinnamon Toast
- One thick slice of whole grain sourdough, toasted
- One tablespoon peanut butter
- One small banana, sliced
- Cinnamon to taste
Step 1
Spread toast with peanut butter and top with banana slices. Sprinkle with cinnamon to taste.
Five: Mediterranean open toasty
- One slice of thick-cut whole-grain sourdough, toasted
- One medium tomato, sliced (or a few cherry tomatoes or sun-dried tomatoes)
- One tablespoon of sliced olives
- Two tablespoons of shredded mozzarella cheese or one heaped tbsp. goat’s cheese, full-fat ricotta, or cottage cheese
- ⅛ teaspoon dried oregano
Step 1
Preheat the grill to high.
Step 2
Lightly grill the underside of the sourdough (about 1min). Pull out and top with tomato slices, olives, cheese and oregano. Grill until the cheese is melted, about 2 minutes.
Six: More than smashed Avo
- One cup mixed salad greens
- One teaspoon red-wine vinegar
- One teaspoon extra-virgin olive oil
- Pinch of salt
- Pinch of pepper
- Two slices whole grain bread, toasted
- ¼ cup plain hummus
- ¼ cup alfalfa sprouts
- ¼ avocado, sliced
- Two teaspoons unsalted sunflower seeds
Step 1
Toss greens with vinegar, oil, salt and pepper in a medium bowl. Spread each slice of toast with two tablespoons of hummus. Top with sprouts, avocado and greens and sprinkle with sunflower seeds.
Seven: Fully Satisfying Porridge
- 1/3 cup rolled oats (not steal cut!)
- 2/3 - 1 cup oat milk
- One tablespoon flaxseed meal
- One grated apple or pear
- Dash of ground cinnamon
- Pinch of salt
- A handful of fresh or frozen berries to top
- One tablespoon chopped unsalted dry-roasted cashews
Step 1
In a small pot on medium heat, add the oats, oat milk, flaxseed meal, grated fruit, cinnamon and salt; bring to a gentle simmer over medium-low heat.
Step 2
Continue to cook, stirring, until the mixture has thickened, about 5 minutes. Remove from heat and top with fruit and cashews. Serve immediately.
Eight: Feta, Egg and Olive pita
- Two tablespoons whole-milk plain Greek yogurt
- ½ whole-grain pita (or whole-grain wrap)
- ¼ cup baby spinach or rocket
- Two tablespoons halved cherry tomatoes
- One large egg, poached
- Three pitted Kalamata olives, chopped
- One tablespoon of crumbled feta cheese
- ¼ teaspoon za'atar (optional)
Step 1
Spread yogurt inside the pita. Fill the pita with greens, tomatoes, poached egg, olives and feta. Sprinkle with za'atar.
Nine: Strawberry and goats cheese toasted sandwich
- Two slices of wholegrain toast
- A few strawberries sliced
- A drizzle of maple syrup
- One tbsp. goat cheese
Step 1
Preheat the grill to high. Lightly spray each slice of bread with olive oil, then flip and create the sandwich so the oiled side is on the outside. Cook on the grill for 3-4 minutes on each side.
Ten: Easy Greens Omelette
- Two large eggs
- One teaspoon of extra-virgin olive oil
- 1 cup spinach
- Two tablespoons shredded cheese or 1 tbsp. goats’ cheese or cottage cheese
- One teaspoon of chopped fresh dill
Step 1
Whisk eggs in a small bowl. Heat oil in a small pan over medium-high heat, tilting to coat the pan. Pour in the eggs and immediately stir with a rubber spatula or fork for 5 to 10 seconds. Then push the cooked portions at the edge toward the centre, tilting the pan to allow uncooked egg to fill in around the edges. Continue to cook until almost set and the bottom is lightly golden about 1 minute.
Step 2
Remove from heat and top half the omelette with spinach and Cheddar. Fold the other half over the filling. Slide the omelette onto a plate and sprinkle dill on top.
Eleven: Egg & Pesto Breakfast Salad
- One tablespoon pesto
- One tablespoon plus 1 tsp. extra-virgin olive oil, divided
- Two tablespoons chopped cilantro, plus more for garnish
- 2 cups salad greens
- Seed crackers broken into large pieces
- ½ cup canned red kidney beans, rinsed
- ¼ avocado, sliced
- One large egg
Step 1
Whisk pesto, 1 Tbsp. Oil and coriander in a small bowl. Toss half the mixture with greens in a shallow dinner bowl.
Step 2
Layer seeded crackers, beans, and avocado atop the salad.
Step 3
Heat the remaining 1 tsp. Oil in a small non-stick pan over medium-high heat. Add egg and fry until the white is thoroughly cooked, but the yolk is still slightly runny, about 2 minutes.
Step 4
Serve the egg on the salad.
