Health Coach and Healthy Chef, Lauren Barber, shares her favourite quick and easy breakfasts – perfect to energies you. Use these as a guide to create your own recipes…
RYE & AVOCADO
Rye Bread (I personally really like Biona), Smashed Avocado (touch of salt and pepper for seasoning) and smoked salmon. Throw in a few raw spinach leaves and a sprinkle of feta cheese if you want to shake it up a bit.
YOGHURT, SEEDS & NUTS
Greek/Coconut Yoghurt, with a handful of mixed nuts, pumpkin and sunflower seeds and a sprinkle of chia seeds. A teaspoon of cinnamon or tablespoon of coconut flakes will give you a natural sweetness without spiking blood sugar levels. If you miss your fruit add in a few berries.
Soaked oats made the night before. 40g oats, 1 tbsp chia seeds, 1 grated apple with skin on, 1tsp cinnamon and 200ml of your milk of choice (I like almond milk here but you could use any) pop in a dish and leave in the fridge overnight. You can either have this cold or heat it up gently to enjoy warm.
EGG & VEGGIE TURMERIC MASH
Throw whatever vegetables you have into a pan with coconut oil and cook for 5 minutes until they are soft. Mushrooms, courgettes, kale, spinach and tomatoes work well. Sprinkle 1 tsp of turmeric in, salt and pepper then throw two eggs into a pan and stir all together until the eggs are cooked – usually takes a minute or so. Sprinkle with some seeds for extra crunch!
You can add all your dry ingredients into the blender the night before and store in the fridge. Then the next morning simply add the liquid and blitz. One of my favourites is 1 pear (skin on), 1 tbsp pumpkin seeds, 1 tbsp ground flax seeds, 1 tbsp almond butter, 1 tsp ground ginger, a large handful of spinach, half a raw courgette and optional plant based protein powder (I like brown rice because it has no flavour or chalkiness). Add 250ml of liquid – can be coconut water, water or nut milk – and blend!
If something you do leaves you bursting with energy – do more of it! If a certain food feels nourishing and helps you thrive – eat it! If something you do or eat leaves you feeling drained and exhausted, remove it from your life! Listen carefully enough to your body and it will give you all the answers you need!