3 quick, easy, sustaining breakfasts

Morning folks, so this morning, I thought I’d share my top 3 quick, sustaining breakfasts with you.

1. Scrambled egg & avocado wrap.
Prep/cook time: 5 minutes.

When you need a quick, delicious breakfast, this recipe will certainly fit the bill and help you start the day the right way. The reason? It’s packed with protein, good fats, vitamins and nutrients which all contribute towards your body functioning well at a cellular level. And because it contains virtually no sugar (there will be a little in the wrap), your blood glucose levels will rise slowly, energy will be released slowly, and you will stay satisfied for longer.

You will need:
2 eggs, splash of milk, seasoning
A large handful of raw, baby spinach
1 large tomato, sliced
Handful of fresh herbs if you have them – (coriander works particularly well)
1/4 avocado
1 wholegrain wrap

Whisk, then scramble the 2 eggs, milk & seasoning in a pan with coconut oil. They should be glistening when you eat them, not hard and rubbery.

Pop your wrap on a plate, put the eggs, tomato, avocado, herbs (if you have them, they’re just there to add to the yum factor) and as much spinach as you can on the wrap, wrap it and eat it.

Enjoy it! And remember to eat it slowly and appreciate it.

2. Homemade granola.
Prep time: 10 minutes, cook time: 20. This granola is best pre-prepped and stored in an airtight box so you can grab and go. I usually make up 500g, but you could double up the quantities and make up a kg for it to last longer.

Why is this breakfast healthy?

Oats are a great source of dietary fibre, which aids digestion in your body. They will also provide energy from their carbohydrate content. The seeds provide a healthy dose of Omega 6 fatty acids, which are great for brain function. The nuts are a source of protein, and in combination with the oats provide your body with the essential proteins it needs for optimum function.

The berries provide anti-oxidant qualities which help in counteracting potential damage by something called free radicals. Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases.

You will need: 

500g jumbo oats
35g sunflower seeds
35g pumpkin seeds
2 tbsps coconut oil
1 tbsp ground cinnamon
2 tsps vanilla extract

To serve
5 Pecan/almond/hazelnuts
1 tbsp toasted coconut
Generous handful berries
Almond milk / dairy milk (but the almond milk is VERY delicious!)

Method
Preheat the oven to 190C/375F. Line 2 flat baking trays with greaseproof paper. Melt the coconut oil until it’s liquid in a pan over a gentle heat. Take it off the heat and add the ground cinnamon and vanilla extract. Stir in the oats, sunflower & pumpkin seeds until the oats are covered. Spread the mixture evenly over the 2 trays, and bake for 20 mins, checking regularly. Turn after 10 mins so you get an evenly cooked result.

Serve
With your choice of pecan, almond, or hazelnut, a tbsp of toasted coconut, a generous helping of berries – blueberries, blackberries, strawberries, raspberries are all great choices and cold almond milk.

As a variation, this is just as delicious served with other fruits and natural yoghurt.

3. Healthy peanut butter on toast.

Okay, now’s the time to ditch the peanut butters you’re used to buying, and I’ll let you into a secret. They cost a FORTUNE in comparison to a healthy substitute. Search for Meridian natural peanut butter. It contains peanuts, and that’s it. And 1KG will set you back a fiver! £5. A bargain!

And no added sugars, palm oil or other nasties you sometimes find in more commercial brands.

To manage your expectations, it does taste a little different, but this is only because you’re used to higher sugar versions. I have switched, and even my 2 & 4 year olds now readily scoff this brand. The best bit is that it’s packed with health-giving protein!

You will need:
Rye bread (you can now buy this from most supermarkets – it’s yummy)
Healthy peanut butter
A tomato, sliced
Seasoning
Spinach (optional)

 

Toast 2 slices bread, spread peanut butter (note: no butter!), arrange sliced tomatoes in abundance. Crack of black pepper and salt over the top and serve on a bed of raw baby spinach. Enjoy!

You’ll note that I rattle on about raw spinach. It’s full of nutrients, including iron, so try adding it to any meal you can.

So there you have it, three delicious, simple, and sustaining breakfasts packed with nutrients to leave you feeling full of longer lasting energy, and which contribute to your body’s optimal health.

Bon apetit!

Sophiex

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