It can be a real effort sometimes just preparing food in the morning - especially if you're both in a rush and making a conscious effort to be healthy! Breakfast as we know is the most important meal of the day (well, they are all important from a nutrition standpoint actually!) but breakfast in particular is something I have REALLY struggled with in the past. I mean how often can you just have boring granola? However, it doesn't actually need to be hard. With these simple ideas you can start your week feeling satisfied, both mentally and physically! And the great thing is - they require little or no prep and organisation. WINNING!!
Here are my five top nutritious brekkies and their benefits to your body:
1) Green juice made with organic fruit and veg - I love making a carrot, apple and celery juice with a big chunk of fresh ginger!
Any fresh juice made with organic fruit and veg is going to provide a lovely cleanse for your digestive system. It actually gives your system a rest if it's all you feel like having when you wake up - as the fibre has been taken out, but all the lovely antioxidants and nutrients remain!
2) Dairy free yogurt (I love coconut yogurt - and there are some really lovely brands on the market now, my fave being Coconut Collaborative) with some organic coconut flakes, pomegranate sprinkled in, some chopped kiwi and some walnuts chucked in (or any type you like!)
Coconut is rich in fibre and B vitamins, and also contains some key minerals including iron and selenium. Great option for vegans!! Pomegranates are PACKED with antioxidants and are anti-inflammatory, so help to reduce oxidative stress in the body. Kiwis are a great source of folate, needed for DNA synthesis and healthy blood cell maintenance - again a great option for vegans!
Walnuts are a great source of manganese and copper and are a great source of protein, which means you'll stay fuller for longer :)
3) Toasted rye bread with soft avocado, baby plum tomatoes and occasionally some chopped feta chucked on top for a treat!
I personally prefer rye to wheat bread - due to the fact it has a lower glycemic index (the measurement of impact on blood sugar) it is generally deemed healthier since it does not spike our insulin levels. Again this means you'll feel more satisfied for longer.
Avocados contain a high level of potassium, which the body needs to balance sodium (salt) levels, heaps of healthy Omega-3 fats and are a great source of fibre. The baby toms are full of lycopene, a phytochemical that provides red pigment and health benefits.
Oh and a little tip - there is some evidence to show that cooking tomatoes actually increases the lycopene content that can be successfully absorbed by the body, so you could always fry these off in a little olive oil first!
4) Gluten-free porridge oats topped with chopped banana, a spoon of manuka honey mixed in and a sprinkle of cinnamon on top
High in fibre and said to reduce high blood pressure, as a slow releasing grain porridge oats are a great option for breakfast if you are a morning exerciser as they keep your blood sugar level steady through a workout. With natural antibiotic qualities, manuka honey is great for any bacteria related disorder and can help to lower stomach acid - hence healing the digestive tract. Cinnamon is a long-standing favourite of mine - it's full of antioxidants and has anti-inflammatory properties so can aid conditions like muscles-soreness, PMS etc.
5) Banana pancakes made with coconut flour - there are tons of easy recipes for this online. I love mine topped with a dollop of organic maple syrup and some blueberries! YUM!
Bananas are full of potassium but they also make a fab morning option as the natural sugars and soluble fibre are slow releasing giving you stable energy release and again, you'll feel fuller for longer.
Coconut flour is a great gluten free alternative for normal flour; due it being super absorbent you'll need a lot less too! Blueberries are again full of all those vital antioxidants, plus phytonutrients to help support heart health. Maple syrup is a great-tasting sugar alternative and similar to raw honey, is said to help improve skin conditions such as dryness, redness and inflammation.
Hopefully this has given you some inspiration for the week! Have a great one!
Love and MeTonic