I’m sure you have heard me say it so many times before but I’m going to say it again - breakfast is such an important meal of the day. Overnight your body has been fasting and in order to kick start your metabolism and give your body the right energy, it’s vital that the first meal is healthy and nourishing. I see way too many people just picking coffee with a sugar filled muffin on their way to work or some toast and peanut butter, which only leaves you absolutely ravenous a couple hours laters. Sometimes people think they are going for the healthy option with fruit, muesli and yoghurt but don’t realise that often or not that muesli and yoghurt is filled with sugar too. So if breakfast is something you struggle with then why not try out some of these healthy breakfast ideas. They are all super easy to make, delicious and nourishing so you have some great options to start your day right. The key to getting your ideal body isn't just about exercise but also eating healthy food you enjoy. That's why in my F.I.T. program, I have included lots of delicious tasty foods that you will find hard to believe are healthy.
The best thing about smoothies, is they are super easy to make and you can add in so many different things to them. Now we all know how much I love a green smoothie in the morning because they are a power punch of nutrients to the body first thing. Though smoothies don’t need to be green and can still contain massive doses of nutrients. Things like berries are filled with antioxidants and make a great addition to your smoothie. If time is an issue for you then you can pre chop your smoothie ingredients when you meal prep and then freeze them in individual snap lock bags. Then all you need to do in the morning is pull the bag out of the freezer, pop the ingredients into the blender, add your liquid of choice and you have a healthy breakfast in a matter of minutes.
Isn’t it awesome that you can be eating healthy and still get to enjoy things like pancakes. I absolutely love protein pancakes as they taste delicious, are super healthy and it feels like I’m having a naughty treat. Here’s my favourite protein pancake recipe below.
Blueberry and Banana Protein Pancakes
1 scoop protein powder(approx. 1/3 cup)
Dash of almond milk (if needed)
1/3 cup almond meal
1 whole egg & 1 egg white
1 small banana – mashed
½ cup berries
1 tbsp. natural yogurt
1 tsp. coconut oil
1. Mix almond meal and eggs in a bowl until it’s a smooth consistency
2. Add banana and berries and mix. If mixture seems too dry add a dash of almond milk.
3. Heat up frying pan to medium heat, grease pan with coconut oil, then add the mixture to pan. It should make 3 small pancakes.
4. Once bubbling in top, should take 2-3 minutes, turn pancakes over and they should be a nice brown tinge.
5. Cook for a further 2-3 minutes
6. Serve the pancakes topped with natural yogurt and a sprinkle of cinnamon.
Eggs are another great great way to start the day. They are a fantastic source of protein and have huge amount of benefits for the human body. The main ones being they contain vitamin D and calcium which is needed for healthy bones and teeth. Also Choline, which is important for brain function and memory retention. Best thing about them is you can have them so many different ways. If you are someone that is short on time in the mornings then why not try this egg muffin recipe. You can make a batch of them in one go and then have them ready to grab as you rush out the door.
Serves 2 (adjust amounts to suit - depends on how many serves you want to make in advance)
75g pumpkin grated
2 tsp. basil paste
1/2 small chopped onion
2 tsp. garlic paste or 1 garlic clove crushed 2 tbsp. cottage cheese
1 tsp. mustard powder
1/2 medium zucchini grated
1 tsp. coconut oil to grease tins
1. Preheat oven to 180oC (non fan-forced)
2. Whisk eggs in a large mixing bowl then add grated pumpkin, grated zucchini, chopped onion, garlic, basil, cottage cheese, and mustard powder and mix well.
3. Spoon mixture into lightly greased muffin tins (with coconut oil).
4. Bake for approx 10 mins or until golden brown. Keep your eye on them to be sure you don’t over cook them.
5. Serve warm or store in fridge or freezer.
A healthy big breakfast
I love a good cafe brunch though so many of the “big breakfast” options really aren’t good for you. They are filled with bread, bacon and hashbrowns, all of which are not helpful for the waistline. If you love a good big breakfast then you can re create a healthy cafe style big breakfast at home. Make your own homemade hash browns from sweet potato, add eggs and then saute up all your favourite vegetables. I like to have zucchini, mushrooms, broccoli and grilled tomatoes. Add some avocado and smoked salmon for your healthy fats and voila you have an awesome cafe style big breakfast that will keep you full for hours. Make sure you stay away from adding any packaged tomato sauce or baked beans as these can be filled with sugar.
When you start your day right with a good healthy breakfast, you are giving the body what it needs to be energised and healthy all day long. So please don’t skip breakfast or start the day with some unhealthy breakfast muffin and try out some of these ideas instead. If you have any favourite healthy breakfasts that you like, please feel free to share in the comments below, or tag me @emilyske in your healthy breakfast shots on instagram.