Breakfast is the most important meal of the day as far as I am concerned and is something I always (without fail) make a priority. A good brekky is one of the first things I recommend to my nutrition clients. It balances blood sugar levels, prevents cravings and fuels your day.
Porridge Porn is a thing just incase you didn’t didn’t get the memo! Here are four of my favourites:
I thought I start us off with something simple;
35g Organic Oats
1 dessert spoon of Chia seeds
1 mug of milk (I’ve used Koko coconut milk, but you could use dairy, almond, rice, oat etc)
1 handful of strawberries (Or berries of your choice)
A sprinkle of Pumpkin seeds
Honey OR hemp seed oil (optional)
Measure out the the oats, Chia seeds, and milk and pop together in a saucepan. Gently simmer on a low heat until fluffy and hot (5 minutes usually). Meanwhile chop your berries and don’t forget to stick the kettle on for a cup of tea. When the porridge has come together and before it get too thick pour into a bowl, dot the strawberries on top and sprinkle with pumpkin seeds. Serve drizzled with honey for a bit of extra sweetness – if your trying to avoid sugar, don’t use the honey, honey!
Oats are a great slow release carbohydrate to keep energy levels lifted for longer, unlike more processed cereal. Gluten free oats are readily available in most supermarkets these days too. It is so important to balance every meal with protein, carbohydrate and fat so here I have used the seeds (Chia and pumpkin) to add a little fat and a tiny portion of protein to my vegan breakfast, these also help provide a good range vitamins and minerals along with the strawberries.
Tip: Try to incorporate fruit and vegetables with every meal and snack!
Raw Buckwheat Porridge (Smoothie)
Buckwheat is a fantastic grain free alternative to oats, its naturally full of protein and free from gluten. It helps lower cholesterol levels and can improve cardiovascular health. It provides a high dose of antioxidants and so helps support the immune system and prevents disease.
1 mug of non-dairy milk (I’ve used Koko coconut milk)
A large handful of strawberries
I dessert spoon of chia seeds
1 teaspoon of Baobab (optional)
Soak the buckwheat over night in water (storing in the fridge). In the morning put all the ingredients in the blender (I love my nutri-bullet). Blend until you are happy with the consistency, you could keep it more like porridge but I prefer it smooth. It’s surprisingly filling, great if your on the go or have an early training session because it’s light and easily digestible.
Rotation! I am lucky enough to not suffer with any food sensitivities but one way I try to avoid the trap is by keeping my ingredients nicely rotated. So for example I wouldn’t choose to have oats everyday of the week, buckwheat and quinoa are perfect to keep things varied. I also can’t stress the importance of a nutrient rich diet, this is a perfect example of how to maximise the nutritional worth of a simple smoothie. Baobab is full of Vitamin C and tastes fruity so a great addition to most smoothies and porridge.
This ones bursting with superfoods. I’ve included a teaspoon of pure hemp protein, it’s green which is why my porridge looks a little funny. The hemp increases the protein available in my breakfast, this will sustain me through a busy morning teaching Barre and Pilates. Proteins and fats stop us burning off carbohydrates too quickly and help stabilise our blood sugar levels.
30g organic oats
1 teaspoon hemp protein
1 mug of milk (I’ve used almond this time)
1 dessert spoon of Chia seeds
1 dessert spoon of pistachios
3 Brazil nuts
Nutmeg Or Cinnamon
As before, pop the oats, milk, chias and hemp into a saucepan and heat gently for 5 minutes or so, make sure to mix well – you don’t want any powdery lumps. Chop the nuts and slice your banana. When the porridge is ready pour into the bowl and top with your banana, nuts and a sprinkle of spice. I like nutmeg most!
Chia seeds are a great source of omega 3 and 6 fatty acids, full of antioxidants and are around 20% protein themselves. Hemp protein is just my powder of choice, it doesn’t upset my tummy and the one I use is made from ground pure hemp hearts. I’ve found less pure forms give me cramps – I would recommend finding out what works for you personally. (Trial and error I’m afraid.) I’ve also found Pea protein to be pretty good too if that helps.
Quinoa, Strawberries and Cream
Fat won’t make you fat! You might have already heard, it’s been one of the most striking messages in the media since 2014. I’m not saying go mad with it, it’s still very calorie dense but it’s a lovely way to add a little bit of extra energy if you know your going to need it. This one takes a little bit longer so make sure to give yourself enough time maybe a first run at the weekend.
1 mug of milk (I prefer dairy free)
A teaspoon of cinnamon
One mug of mixed berries
A drizzle of double cream
Rinse the quinoa with cold water then mix it with the milk, cinnamon and Baobab in a saucepan. Heat gently for around 20 minutes but check the packet for cooking instructions, simmer until most of the liquid has been absorbed. I usually run upstairs and get ready popping down to give it a stir every now and then. When it’s about ready and looks appetising, put it in your bowl and leave it to rest for a moment. Prep your fruit and serve with a drizzle of cream.
Quinoa comes from the same family as buckwheat, it’s not a grain so is naturally gluten free. Its a great source of protein and has a low glycemic index which means it won’t upset your blood sugar levels. It’s one of my go to ingredients either as porridge, mixed through a salad or in place of cous cous and other quick fix grains.
All of the recipes here are to serve one person, double or triple if you need.
Leave me a message below to let me know what you think.