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Breakfast is my favourite meal of the day. But our mornings can be the busiest part of our day. There is hardly time to sit down for a relaxing meal (thank goodness for the weekends) when you are juggling kids, getting ready for work/school or university, preparing packed lunches and rushing out the door in the morning. The last thing you want to do is slave over a time-intensive meal. That said, I’ve recently been researching a few ways to make a delicious, quick and healthy breakfast for those of you who are short on time in the mornings.
Starting the day with a balanced breakfast is the way to balance your blood sugars and keep hunger at bay! I have a few options below for an at home breakfast and breakfast on the go! Check out the recipes below and let me know which one you’re going to try via Twitter or Facebook #VitalityNutrition

Poached Egg on Toast

In Ireland we are a nation of cereal eating, tea drinking, toast butterers in the morning. Cereal and toast are not the greatest option for your mornings. Cereal is often loaded with sugar and toast can be low in fibre and digest quickly. Both leading to a blood sugar rise and crash. Starting the day on a hunger rollercoaster.
Giving up your cereals and toast can be a challenge or you may have a family to sort out and feed. If you must have toast have wholegrain brown bread (like you would make at home) with eggs. Adding protein will slow down the digestion of the bread. I love a mashed up boiled/poached egg on toast. Saves me using butter too. Instead of cereal why not try my overnight oats recipe below.

Overnight Oats

Chilled overnight oats can be easily transported from the kitchen to the car to the office. Plus, you can customize your oats with your favorite fruit toppings too. Check out my post on overnight oats for more flavour combinations. Or try the recipe below:

Ingredients:
  • ½ cup oats
  • 1 cup of dairy free milk of your choice or water
  • 2 tablespoons chia seeds
  • 1 ripe banana, peeled and mashed
  • ¼ teaspoon pure vanilla extract
  • 1 tablespoon peanut butter
  • pure maple syrup
Instructions:
  1. Mix your oats, almond milk, chia seeds, banana, and vanilla together in a bowl and put it in the fridge overnight.
  2. In the morning, remove the bowl of oats and add the peanut butter and pure maple syrup
  3. Mix it all up, serve cold, and enjoy!

Omelette

When I have the time, I like to whip up a nice omelette with vegetables. This makes for a great breakfast because the eggs are full of protein and the veggies have lots of nutrients and fiber. Below is the basic recipe I follow. Needles to say, I do mix it up based on what vegetables are in season and, more importantly, what’s available in my fridge. You can slice the veg the night before so you’re ready to start cooking first thing in the morning.

Ingredients:
  • 2 eggs
  • 1 handful of baby spinach
  • ½ cup of sliced onion, mushrooms and red bell pepper
  • 1 clove garlic crushed/minced
  • pinch of salt and pepper
Instructions:
  1. In a bowl, beat together the eggs, garlic, salt and pepper.
  2. Heat the grill.
  3. In a small skillet coated with coconut oil over medium heat, lightly cook vegetables until tender.
  4. Pour over the egg mixture and cook for about 2 to 3 minutes.
  5. Put pan under your grill to cook the top half of the mixture, a few minutes. You can also flip it but I tend to make a mess of the whole thing.

This omelet is really simple, quick, and very easy to make! Plus, it’s a great way to kick start your day. The best part? You’ll notice that the egg + veggie combo will keep you feeling full longer.


Prepare for the week with omelet muffins

These minis munchies are a great way to start your day off with protein, and they taste identical to full-sized omelettes. The best part is that you can make a whole week’s worth on Sunday night, then refrigerate them and reheat them every morning. You wouldn’t guess it but these omelette muffins still taste just as good (and fresh!) when microwaved. You can customize your batch by adding different ingredients. Here’s how to make them:

Ingredients:
  • muffin pan
  • coconut oil for greasing
  • 12 eggs (beaten and seasoned a pinch of salt and pepper)
  • mix-ins…

-grated carrots
-chopped cherry tomatoes
-onions
-spinach
-bell pepper
-mushrooms
-grilled lean bacon (you can soak this in water first to reduce the salt content)

Instructions:
  1. Preheat the oven to 180°C and generously grease the bottoms and sides of your muffin pan with coconut oil to ensure a stick-free removal once the omelettes are done baking.
  2. Beat eggs with salt and pepper seasoning.
  3. Lightly cook your vegetables until tender on a ceramic pan. (You don’t need oil on a ceramic pan)
  4. Mix the veg into the egg mixture.
  5. The omelets will puff up a little when you bake them, so make sure to leave just a tiny bit of space at the top of each tin.
  6. Bake for 18-20 minutes, or until you can poke the centers with a knife and it comes out clean (or almost clean).

Pancakes

I love pancakes for breakfast and these can also be packed and taken with you. You can eat them with your favourite nut butter and fresh berries! Be sure to add the baking powder! Click here for more pancake varieties.

Ingredients: Serves:
  • 1 cup raw cashew nuts (soaked overnight is best)
  • tsp baking powder
  • pinch cinnamon
  • 2-3 omega 3 enriched eggs
  • ½ cup mashed banana
  • 1 tbsp vanilla extract
  • blueberries (optional)
  • coconut oil for cooking
How to:
  1. Blend the raw cashew nuts with the baking powder and cinnamon until smooth. The cashews are best soaked overnight for digestion but not essential.
  2. Add the mashed banana, eggs and vanilla extract and blend until well mixed together.
  3. Pour in a heated pan, cooking 2-3 minutes per side. Pour a thin layer.
  4. When you’re finished add the blueberries to the pan and cook until the juices begin to appear and serve alongside.

Blend a Green Super Smoothie

My belief is that if you’re going to eat breakfast on the move, at least whip up one that’s healthy—and tasty too! I love starting the day on a healthy note—with some nutrient-rich, blended goodness. This is so quick and easy to make! Try it out below! Just pour it in a to-go cup, add a straw and sip away. Read my post on green smoothies here.

Ingredients:
  • tbsp organic chia/flax seeds (healthy fats)
  • cup almond milk/coconut water
  • cup raw spinach
  • cup of blueberries and raspberries
  • stick of celery
  • about half a small cucumber
  • apple
  • kiwi (more potassium than a banana but less sugar)
  • tbsp spirulina powder (protein and detoxing)
  • tbsp hemp protein powder (100% hemp)
  • tbsp maca powder (great for balancing hormones)
  • Juice of a lemon
Instructions:
  1. I blend the seeds first so they’re super smooth, then add the rest and blend until creamy.

For a breakfast you can just grab straight out of the fridge, why not try my Breakfast Bars!


I hope you’ll enjoy this recipe. Keep in touch on Facebook, Twitter, Pinterest and Instagram for updates and feel free to ask me any questions you may have.

Emma x

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