Healthy Breakfasts

healthy breakfasts

Breakfast is often the meal that most of my clients struggle with in terms of knowing what to eat and having limited time to create something that can sustain them through the morning.  This is also not helped by our traditional model of breakfast being cereals, croissants and toast and jam, often grabbing something as we walk out of the door or often skipping it totally.

Which is fine by the way.  If this is your intention.  If your blood sugar levels are stable and you are attempting to lose weight, then fasting overnight for 16 hours may really suit you.  The benefits include;

  • Improve cardiovascular disease
  • Lower cholesterol levels
  • Reverse diabetes
  • Reduce elevated blood pressure
  • Address obesity
  • Improve your energy levels and reduce inflammation

 

However, for others, going this long without food is just not do-able.  We can start to feel dizzy, ungrounded and ‘hangry’ indicating that our blood sugar levels are taking a nosedive, putting the body under stress and so breakfast is a necessity.

So, what food should we be eating first thing in the morning?  PROTEIN is the short answer.  To sustain our energy, fuel our cells, balance our moods, and set the tone for the day.  Here are some ideas of breakfasts to get you going in the morning;

QUICK GRABS AS YOU GO OUT OF THE DOOR

  • Chia breakfast pudding – 3 tbsp of chia seeds soaked in plant milk with a touch of vanilla essence topped with berries and pumpkin seeds.  Prep the night before and make it in a jar to go.
  • Smoothie (also containing nut butter, nuts, seeds, cinnamon, coconut milk, and avocado) prep in the blender and whizz up in the morning.
  • Soaked overnight oats with chopped nuts, chia seeds, ground flaxseed, and cacao powder. Prep the night before and make it in a jar to go.


The Paleo company granola https://www.sainsburys.co.uk/gol-ui/SearchResults/paleo%20granola.  Adding some pistachios, almonds or other nuts and seeds to the granola to boost protein.

HOT BREAKFASTS

  • Scrambled eggs and spinach with pesto
  • Poached eggs with gluten free toast
  • Porridge with berries, coconut oil, plant milk and 1tsp ground cinnamon
  • Mashed Avocado on gluten free bread topped with pumpkin seeds
  • Scrambled eggs and smoked salmon
  • Poached eggs with oatcakes
  • Indian Spiced Scrambled Tofu –mash a block of tofu with 1 tsp turmeric, ½ tsp cumin and ½ tsp ginger and fry in some coconut oil.
  • Chicken sausages, avocado, tomatoes
  • Salmon with boiled eggs and avocado
  • Bacon, mushrooms, tomatoes, spinach, parsley
  • Layer spinach, beans, crack an egg and add tinned tomatoes and bake in the oven for 20 mins.
  • Vegetable frittata (you can have leftovers for lunch/snack)
  • How about abandoning the concept of breakfast and have leftovers from dinner?

 

GAYLE MERCHANT

It is my passion to support people in understanding what is at the root of the health conditions that they are facing. Functional medicine hand in hand with nutritional therapy helps me unearth the reasons for ill health and the obstacles that have been preventing recovery.

I wholeheartedly believe we are a blend of our histories; our food and lifestyle choices and our genetics – in fact, we are unique walking recipes ourselves. Finding the ingredients to help you make the best version of yourself is part of my work, so you can establish a loving friendship with your body and find balance in your life.