I'm not ashamed to admit that there have been times when I have not been able to sleep due to the sheer excitement of breakfast... especially if my dinner the night before was that of the bland variety (although I hasten to add it rarely is).
Being the glutton that I am, this pivotal meal is never an afterthought, and of course it must be undeniably nutritious. After all, with breakfast we are doing exactly as the word suggests and breaking our overnight fast. Therefore, I need something that will revitalize me and kick start my metabolism for the day ahead. whilst giving me enough sustenance to prevent myself from eating the contents of the fridge come 1pm (we've all been there). This means more in the way of protein, vitamins and minerals, good carbs and fat. And less in the way of sugar, refined carbs and saturated fats.
Mornings can often be hectic, and for those days the key is having a nutrient dense brekky that can be made super fast. Yet sometimes it's nice to enjoy a lazy breakfast; luxuriating in the smell of brewing coffee, whilst catching up on the days news/facebook... Below are my fave Breakfast options, some for those fast days and some for the slowens:
Boiled eggs with avocado
I frikkin love the combination of creamy avocado with a hot boiled egg. The notion of an egg cup and soldiers is something I have not been able to grow out of (sometimes I use asparagus as a variant on toast for a low carb, middle class treat) but for the more mature eater it's also nice to smush said ingredients together on a piece of rye bread/wholemeal toast with plenty of cracked black pepper and sea salt. Bob's your uncle, fanny's you aunt, you've got a delicious breakfast which will undoubtedly keep you going for a good few hours.
Or if you're pressed for time in the morning, hard boil a few eggs on Sunday night and you’re set for the week! The Eggs contain protein and come in at about 80 cals a pop. Add a few avocado slices for added flavor and a fiber-rich, healthy fat (Don't be afraid of 'healthy fat' although avocados are high in cals for a veg, they are sososos good for you, just don't eat 4 at a time.)
100g of avocado is about 116 cals, so all told this breakfast will probably come to under 300 kcals!
Protein Smoothie
OK, a lot of people (and I hate to say it but especially women) get freaked out at the concept of protein powder. 'Won't it make me hench?' is the retort I most often receive when I dare mention the idea of it to my female friends... Well yes and no, there are obviously certain types of 'whey protein' which are designed to add bulk. But there are also a variety of 'diet proteins' and vegan protein powders which are a great source of protein for those of us who live busy active lifestyles, not to mention they are amazing at keeping cravings at bay. (for those who want to find out more here is a guide via the maximuscle website: Protein Powder guide) I have got ALOT of healthy snack and breakfast recipes that include protein powders, which I will be posting in due course... (link to come) but for now I will leave you with one of my favorites to tickle your fancy:
1 scoop of chocolate flavored protein (I use soy as I'm lactose intolerant, but there are many great companies using whey, phd and reflex are good. Or if you are vegan try hemp, or pea available online or at most health food shops)
1 tsp cacoa powder (available at most supermarkets and health food stores)
1/2 ripe avocado
1 pitted date (add more depending how sweet you like it)
1/2 ripe pear
a sprinkling of rock salt to taste
200ml of unsweetened almond milk
ice cubes.
place all in a food processor and blend until smooth, thick and creamy!
this smoothie comes in just under 300kcals, and is also perfect post workout!
The Full English...
Ok, I'm not talking the greasy fat laden version, favored by builders down the local 'caff', featuring those fake sausages we all secretly love and a dodgy hash brown. My version of The Full English is healthy, stuffed full of good fats, protein and vitamins, and of course deliciosa!
1 egg poached or boiled (2 if ya feeling extra hungry/gluttonous)
2 rashers of lean back bacon (cut the rind and fat off) grilled
1 tomato
1 portabello mushroom
1/2 avocado
1 slice of rye bread/wholemeal toast (the grainier the better)
Start with ya toms and mushroom and bacon, whack them under the grill and leave to cook.
Whilst this is bubbling away nicely prepare your egg water, for either poaching or boiling. (I know poaching is a bit of a contentious issue for alot of people so I have gone to the liberty of supplying the following video: how to poach an egg)
Pop your toast in the toaster, then smush with avocado, top with the grilled mushroom, tom, bacon and finally your eggs. Yumma.
(feel free to vary this i.e if your not feeling a bacon vibe, try a good quality low fat sausage sans horsemeat (venison sausages are a great source of lean protein) or some sauteed sweet potato. Orr add some good old fashioned baked beans, go for the low salt and sugar variation. If you're feeling extra virtuous and have some nice stuff in da fridge, whack on some spinach or watercress for good measure)
Not sure about the cal content of this, but really who cares, you're treating yourself plus you know it's all wholesome and delicious!
Porridge!!!!!!
I love porridge so bloody much. People think I'm odd when I harp on about its deliciously creamy, custardy texture and the comforting warmth it brings on a cold British morning. Not only is it scrumptious but it is unbelievably good for you. Oats are a great 'fat burner' revving up your metabolism and keeping you full until lunch time, whilst supplying your body with all the nutrients it needs to be glowing, lively and glorious. I think we all know how to cook porridge... but for those who don't here is a video of Jamie Oliver showing you, BECAUSE YOU SHOULD LEARN how to make porridge
My personal favourite toppings are:
Ripe banana mushed to a pulp with a sprinkle of salt and cinnamon.
Frozen summer fruits with a hint of coconut.
simple raw honey and unsweetened almond milk (when i want sheer comfort)
A standard 40g serving of porridge with water comes in at about 150kcal
Raw Breakfast Energy Balls
An interesting name indeed... however, these little morsels of deliciousness are ridiculous, honestly you would not believe there is no refined sugar or glorious crap within these chewy bonanzas. (ps they are amazing pre workout)
(makes 4 balls)
2 pitted dates
small handful desiccated coconut
4 walnuts
blitz until it forms a dough like consistency, roll into a ball (or just eat out the blender with a spoon) and enjoy!
Banana Pancakes
Who doesn't like a cheeky pancake to brighten up a wet Wednesday (or any day to be honest) These pancakes however are grain, wheat and dairy free, so you can enjoy them without the guilt or the eponymous food baby which effects so many of us after a gluten binge (hello BLT baguette)
Plus j'adore bananas, they are one of those fruits which can be both decadent and light whilst providing such high doses of potassium, dietary fibre, and vitamin C to the body.
(makes 4 pancakes)
2 bananas
200ml unsweetened almond milk
4 TBSP almond meal/ground almonds
1 TBSP honey
3 eggs
pinch of salt to taste
tsp of protein powder
2 TBSP coconut oil
In a blender blend all ingredients except oil together.
Place half the oil in a pan on a medium heat (Word of warning: Do not let it get too hot!! I've made this mistake before, and ended up with a sort of burnt yet raw pancakey mush... yum). Pour a quarter of the mixture on the pan, cooking until slightly bronzed, then flip to cook the other side.
Repeat this with the rest if the mixture adding extra coconut oil if needed. serve hothothot.
I like to put some fresh yogurt or cream on top to add a little more indulgence... or add in a handful of your favorite berries if you are feeling flush/ homemade Nutella (link to follow)
No comments:
Post a Comment