Breakfast is one of the most important meals of the day. However, I know for some people, they just can't stomach a main meal first up, while others wake up simply ravenous. No matter how you roll in the mornings, giving your body a dose of good nutrition after a night of 'fasting' is a healthy habit to get into. It helps to rebalance your blood sugar levels, wake up the digestive system and set your appetite for the entire day.
The following recipe roundup will inspire you to make better food choices for breakfast than a takeaway coffee. I promise these recipes are not too complicated nor do they require great culinary skills. In fact, I have purposely chosen a really simple and easy menu you can rotate each week. Ready? Let's tuck in...
Wholefood Eggs In Minutes
Eggs truly are nature’s superfood and come jam-packed with over 13 different vitamins and nutrients per serving. With only 310 kilojoules (74 calories) per egg, this high-protein food is one of the healthiest foods you can eat. You can prepare them any number of ways to make a wholesome meal or even just a high protein snack.
If you are gluten-free like myself, you can still enjoy this brekkie, just try this on a gluten-free loaf or rice cakes. Using rice or corn cake also reduces the carb count if you are watching your carbs. Always look for high-fibre ingredients whether choosing breads or alternatives.
This breakfast recipe is so nutritionally dense and while a total contradiction, uses a delicious vegan 'cream cheese' to give the eggs a creamy spread. Add in healthy fat from avocado and a handful of flavourful arugula, this breakfast recipe ill keep you satiated well past lunchtime.
There is no fooling you, yes there is a running theme with these three egg-based recipes; avocado! And there is a very good reason for this. These green fruits provide an excellent high-fibre source of healthy fats. Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. That's a mouthful, isn't it?
Avocado also essential nutrients like lutein, beta-carotene, and omega-3 fatty acids. Although most of the calories in an avocado come from fat, this creamy fruit is so good for you. Try it with the kick of jalapeño salsa for breakfast or Sunday brunch.
Quick & Easy Chia Seed Pudding Recipes
Chia pudding is ridiculously easy to make and an ideal choice for those busy mornings where you just want to grab something nutritious and go. Here's how I make it followed by some more recipe inspiration to help you mix it up each day with delicious, wholefood breakfasts.
CHIA PUDDING RECIPE
3 tablespoons chai seeds, white or black
250ml plantbased or dairy milk
1/2 tsp vanilla extract
1/2 tsp Dutch cinnamon, ground
1-2 tsp raw honey or maple syrup (optional)
Add all the ingredients into a 300ml mason jar. Whisk well to ensure the chis seeds do not clump (can be impossible to separate otherwise). Add the lid and store in fridge overnight (or for 2 hours) to set. In the morning top with a blob of your favourite yoghurt, fresh berries, a spoonful of wholegrain granola plus nuts and seeds. Delicious!
The thing about chia seed pudding is that the recipe is so versatile and lends itself to a variety of diets, tastes and culinary creativity. You can make it with nearly any milk including vegan and homemade types such as cashew, almond, or coconut.
Since the pudding itself is quite bland without flavourings or sweetener, this simple recipe works as the perfect wholefood base for so many breakfast or dessert recipes. The flavour of homemade puree, compote and fresh fruits, raw sweeteners and even superfood powders works well to flavour the jelly-like seeds. You can even blend the basic chia pudding into a super creamy texture if you are not a fan of the jelly-like seeds in puddings.
Once you master the art of making basic chia pudding, you can start getting creative and prepare impressive recipes like this trio of chia pudding and fruity puree made into a breakfast or dessert parfait. Just layer in the pudding and puree until you have a stunning rainbow effect (above)!
Get a little fancy with your chia pudding and try this quick and easy recipe with a smoothie-like texture. Simply blend your fruit to a puree or creamy consistency before adding to the pudding. A few stirs, and you've got a fresh spin on plain chia pudding. Are you going to try it?
Smoothies In Seconds
Nothing beats a smoothie for a super fast and easy nourishing meal. They are made in a matter of seconds and provide your body with all the nutrients you need to kick off your morning with natural energy and wholefood nutrition.
MY BASIC SMOOTHIE RECIPE
250ml milk (I use oat or almond, unsweetened)
1/2 banana (frozen is best and creates a creamy texture)
1-2 scoop of protein powder (I use @AussieBodies 'Nourish" which is dairy-free)
1-2 tsp chai seeds (these provide trace minerals and heaps of fibre)
You can add just about anything else to this base including fresh or frozen fruit, greens, veggies (yes I said veggies. I use raw cauliflower, cooked sweet potato and raw broccoli to name a few). Blitz on high in a Nutri-Bullet for 30 seconds and enjoy over ice or as a smoothie bowl.
Don't laugh, but I am a regular algae consumer, totally love it! Why? Well, spirulina is a potent source of wholefood nutrients. the green-blue substance contains a powerful plant-based protein called phycocyanin and grows in fresh water ponds. Hawaii is famous for it. Research has shown spirulina to have antioxidant, pain-relief, anti-inflammatory, and brain-protective properties. Many antioxidants in spirulina have anti-inflammatory effects in the body making it an excellent, wholefood supplement for someone like myself in remission from breast cancer.
Layered Superfood Smoothies
How beautiful does this presentation looks? I absolutely love using edible flowers in my salads, desserts and smoothie bowls. It makes them look so beautiful, as does layering in your smoothie with fruit compete or puree like this one made with passion fruit. This effect is super easy and sky is the limit as to the number of flavours and creations you can brainstorm. Are you going to try it, let me know in the comments.
If you love avocado, you haven't lived until you try one in a smoothie. The thick, creamy texture of avocado gives recipes like this one an almost mousse-like texture. Yes, you can have chocolate and dessert for breakfast and it still be healthy!
This breakfast recipe is chock-a-block full of a little nutrition powerhouse, the humble blueberry. The small, blue-purple berries are a concentrated source of both vitamins A and C, as well as antioxidants that help fight off wrinkle-producing free radicals. Vitamin C is needed for the body to produce and maintain collagen stores, which help skin look youthful. Love using these, fresh or frozen, year round.
MY BLUEBERRY BLISS RECIPE
2 frozen bananas
1 cup frozen or fresh blueberries
300ml almond milk, unsweetened
1/2 tsp Dutch cinnamon, ground*
1 packet of acai berry puree (optional)
1 scoop collagen creamer (optional)
1/2 cup crushed ice
Blend the ingredients together in a high-powered NutriBullet, and serve with your favourite toppings. If you add a touch more milk, you can drink your skin boosting smoothie instead.
*I always add cinnamon to my smoothies and baking. Not only does it taste lovely, the ground bark also help prevent breakouts and acne. The warmth of cinnamon increases blood flow and improves blood oxygen levels helping your skin appear more subtle and even in complexion. Acai berry puree is also an optional addition. It can be found in the freezer section and is rich source of age defying antioxidants.
Have you ever thought about how many times you frown in a day? Those fine frown lines get more pronounced as we age. Drinking the tea, or even the aroma of peppermint tea, can help relax those facial muscles. ease tension in the face and headache pain. Peppermint is also high in dietary fibre, Zinc, vitamin A and C. Combined with the fat of coconut milk, antioxidants of dark chocolate and match green tea, this peppermint smoothie is an absolute power house of skin loving nutrition.
This breakfast smoothie bowl has a surprising ingredient; cauliflower. This high-fibre, low carb vegetable contains sulforaphane which helps to protect the skin from ultraviolet radiation damage and skin cancer. I promise you won't even notice the cauliflower with the sweet burst of flavour from blueberries. Nourish your body and skin with blueberries, greens, and cauliflower.
Start Looking Forward To Mornings
The only real reason you need to eat, is to fuel your body with all the nutrients it needs to glow and thrive. You eat to give yourself the energy to study, work, play, and feel your best. Create a menu of nourishing meals that are quick and easy to make every day so your mornings become something fun to look forward to each day. What deliciousness will you make for your breakfast today?
Healthy + happiness,
Emma Lisa xx
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