10/05/2016

Three super easy healthy breakfast options for busy bees

Breakfast is my favourite meal in any given day... I love sitting down and indulging in pancakes and fruit juice with my little ones, but most days that is not an option. And, it is definitely not an option for me to have pancakes every day, as my metabolism isn't that of a marathon runner!

As you know I've taken to smoothies lately, and I love the convenience of taking my Nutribullet everywhere, from the office to the Eurostar... still, sometimes I am in need of something with a bit of oomph, so I figured I'd share three of my favourite breakfasts for the busy bees out there. I hope you like them!






1) The chia seed parfait
This one is so simple and yet delicious and filling… First, the science bit: originally, chia seeds are from Latin America, where they were grown and consumed by the Mayans (clever people, they not only invented a fabulous calendar but also knew how to eat good, clean food, just saying…), and they pack an astounding 40% fiber and 14% protein, not to mention magnesium, manganese, anti-oxidants, more omega 3 than salmon, more calcium than a lot of dairy products… in short, these little gems will deliver only good things to your body and keep you nourished for longer. Ok, that’s it for the educational minute of the day… Now, how do they actually taste?  Actually, they don’t taste of anything much, like most whole grains, so they make a perfect breakfast base. The texture is a bit gelatinous after you soak the seeds in liquid, a little like eating thick caviar.

For the base of the parfait, you need:
0.25 cup chia seeds
1 cup coconut milk
0.5 tsp vanilla extract
(feel free to add a little bit of your favourite sweetener, such as agave syrup, though the recipe doesn’t really call for it)
Just mix everything together in a little plastic box, and leave in the fridge for at least 45 minutes, or overnight. If you want you can make a bigger batch, it will last 2-3 days in the fridge. 

Toppings which go well with this:
Fruit puree (pulse your favourite in a blender and pour over, no sugar required)
Sliced fruits (kiwi, banana, berries, the sky is the limit)
Chopped nuts (again, the choice is yours…)
Gluten-free granola
Low-fat yoghurt
Cacao nibs
Quinoa pops
I could go on and on… Basically the idea is to layer it, mix it up, have fun, and enjoy your food. Don’t think that just because you are eating healthy means you must let go of tasty food. 

2) Overnight protein oats
We all know how amazing oats are… and yes they are carbs but then so are all grains, fruit, quite a few vegetables (hello carrots and beets…), wine, bread, cake etc. My point is, if you’ve decided to give up all carbs, then good luck in your new life as a rabbit, I wish you and your leaves a long and happy, if a bit sad, life. If not, go on reading, this is a post about eating healthy, not torturing yourself... So, as I was writing, oats are carbs but they are the complex kind, and they are filled with fibers so good for you. Overnight oats are the perfect busy bee breakfast, you can prepare them the night before, put it all in a jar and take it with you in the morning.

Base:
0.5 cup oats
0.5 cup almond milk (add some yoghurt or mashed banana for extra creaminess)
0.5 scoop vanilla protein powder
1 tsp chia seeds
Mix it well and leave in a jar in the fridge overnight (or at least 5 hours)

Topping options:
Like the chia seed parfait, you can pick and choose whatever you like, here are some combinations that work well together… Add them on your way out in the morning, and there you go, healthy, filling breakfast which looks amazing as a bonus!
Blueberries – Raspberries –  Strawberries – Honey
Dessicated coconut – Pecan nuts – Pineapple chunks
Apples – Cinammon – Maple syrup (classic, I know)

3) Smoothie bowl
Ok, so smoothies are great, as you can just grab your mixer cup with you and hop to your next meeting / workout / mummy play group. But, the reality remains that, in order to fill full, it’s better to chew, preferably slowly (true, it’s scientifically proven! So much science today, I’m getting a headache), so much so that slow eaters apparently consume less food than those who guzzle their food, not to mention they digest better. So, if you have a little bit more time in the morning but still want a healthy option, just make your smoothie a little thicker, and top it up to make a smoothie bowl.

This recipe is for a nutella tasting smoothie bowl, but you can adapt pretty much any smoothie recipe to make into a smoothie bowl (hint: add a frozen banana or half a frozen avocado to thicken the texture). 

Nutella smoothie base:
1 frozen banana
0.5 cup Greek yoghurt
0.5 cup almond milk
1 tbsp nut butter (almond is my favourite…)
1 tbsp cocoa powder
1 tbsp chia seeds
1 tsp vanilla powder or extract
1 scoop vanilla protein powder
Blitz in your blender until a creamy consistency develops, a bit like soft ice cream. Pour into a bowl, and add toppings.

Toppings:
Half a sliced banana
Chia seeds
A small dollop of nut butter
Chopped hazelnuts
Cacao nibs

Add as much or as little toppings as you like, again don’t take it too seriously. Just enjoy it!

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