If there is one meal of the day that I see people struggling with it’s breakfast. I am always disappointed with our Western fixation on toast and cereal for breakfast not to mention washing it all down with a coffee. Our over consumption of wheat and dairy in this country undoubtedly contributes to the increase in allergies seen in Australia in the last few decades.
What ever happened to a high protein breakfast?
Most commercial breakfast cereals are full of sugar and while that may give you a quick pick-me-up in the morning it doesn’t sustain your energy and people are looking for another quick fix to prop up flagging energy levels by morning tea. This can ultimately lead to wild fluctuations in energy and blood sugar levels throughout the day and ultimately contributes to weight gain and fatigue (read more on common breakfast mistakes & how to fix them).
I always analyse peoples diet’s during a consultation, and this meal is undoubtedly one of the main culprits when it comes to poor diet. Ironically it is the one meal that people are most resistant to change and often they are horrified when I ask them to consider a healthier alternative. “If I can’t have toast and cereal for breakfast what will I eat?” They are always pleasantly surprised at how easy it is to whip up a quick healthy breakfast and often these small changes in diet are the ones that they continue on with over the years which makes a significant impact to long term health.
In other cultures breakfast is a proper balanced meal, not something that you bolt down as you’re running out the door in the morning. The traditional Asian culture often have a quick stir fried breakfast of vegetables and eggs, whereas some European cultures enjoy a selection of bread, cheese and fish – pickled herring anyone?
So what is a breakfast of champions?
Here’s my top three suggestions to kick start your day, that are quick, tasty and packed with nutrients to keep you going throughout the day and benefit your health
Healthy Scrambled Eggs
This protein packed breakfast is high in nutrients and will keep you full until lunch time. It is ideal for those people who want to lose a few kilos and get rid of the dreaded muffin top.
- Chop up a selection of your favourite vegetables, including capsicum, mushrooms, onion, asparagus and zucchini into small pieces to speed cooking time. The more vegetables you have in your diet the better so be generous. I generally do this the night before while I’m cooking dinner and keep in the fridge over night.
- In the morning put a small amount on olive oil in a pan and set on a low – medium heat. Add your vegetables and stir occasionally as you are getting ready for work.
- When vegetables are cooked through toss in a hand full of baby spinach leaves and once they have started to wilt crack in two fresh eggs – organic and free range are definitely the best.
- Stir through until eggs have scrambled, sprinkle with sesame seeds and fresh ground black pepper and enjoy
- For another variation of this dish you could add tofu
* Note there is no need to have toast with this breakfast as there are low glycaemic index carbohydrates in the vegetables to provide nutrients and energy.
Split Apple Seed Breakfast
For this delicious recipe I have to thank Lee Nelson and chef Pen Lee of the Spit Apple Retreat in New Zealand. It’s one of my favorites and if you taste it you will know why!
- Take1/2 a cup of pepitas, 1/2 a cup of sesame seeds and a whole cup of sunflower seeds and add enough water to cover them. Leave them to soak for at least 30 minutes. I soak them overnight in the fridge.
- Drain them and add either 220ml of protein powder drink or nut milk (such as almond milk). Blend until is the consistency of of somewhere between smooth and crunchy peanut butter. This is enough for three breakfasts for two people.
- Use a heaped tablespoon of this blend over a bowl of berries, sliced peaches. plums and apple and add a tablespoon full of probiotic yoghurt and dust with cinnamon.
This breakfast is delicious and a fabulous way to start the day. It is high in fibre, nutrients and essential fatty acids. If you would like to find out more about the Split Apple Retreat you can find them at www.splitapple.com
The High Protein Breakfast of Champions
And finally our favourite personal trainer, Guy Lawrence, the co-founder of 180 Nutrition and the king of the super-fast and super-healthy breakfast, comes this power packed way to start your day.
- Take 2 serves of 180 Natural Protein Superfood and add 100ml of water and 100ml of coconut milk.
- Add a dollop of probiotic yoghurt
- Add a hand full of berries such as blue berries and strawberries and blitz with a stick blender
- Drink it as your heading out the door.
The whole process should take you less time that it takes to toast bread in the morning and is guaranteed to help you power through your day, providing you with protein, fibre, valuable nutrients and essential fatty acids to give you the energy you need to get through your day.
You Can Check Out More Fantastic Breakfast Ideas Here.