Nourishment Series - Breakfast made simple

It’s been said time and again that ‘Breakfast is the most important meal of the day’. This simple truth can make or break the foundations of your nutritional wellbeing. Many of us feel very rushed in the morning, and don’t make the time to have a nourishing breakfast. Apart from creating a cascade of stress and rushing for the rest of your day, it leaves your body running on empty from the get go. Then you can say hello to caffeine and sugar cravings, mood swings and afternoon exhaustion. No Thanks!
Below you can find some very simple, quick, nourishing and delicious breakfast ideas that will fuel your body with healthy nutrients to start your day well! 

Breakfasts you can make in advance:
These breakfasts are perfect for those of you that commute, as you can make them in jars the night before and eat them on your way to work. Just remember to pack a spoon!

​Overnight oats – serves 1

• 1/3 cup rolled oats
• 2 tbsp chia seeds
• 2/3 cup milk of choice (I use almond or oat)
• 1 tbsp coconut flakes
• A sprinkle of cinnamon
• Splash vanilla essence

Simple mix everything together in a jar before you go to bed. In the morning it’s ready to eat! You can top it with fresh banana and yogurt, or just eat it as is.
 
Gluten Free Bircher Muesli – serves 2

• 2/3 cup quinoa flakes
• 1 cup almond milk
• 2 tbsp chia seeds
• ½ tsp cinnamon
• ½ tsp ginger powder
• Splash vanilla essence
• 1 grated green apple

Mix everything together and allow to soak in the fridge overnight. You can add more milk as needed if it’s a bit thick. In the morning top with fresh berries and some coconut or dairy yogurt.

Chia pudding

• ¼ cup chia seeds
• ¾ cup almond milk
• ¼ cup full fat coconut milk
• A pinch of cinnamon
• Splash vanilla essence

It doesn’t get much easier than this one. Simply mix everything together in a jar and leave to set overnight. Mix in the morning, and add any fresh fruit you fancy. Banana, mango or berries work very well.
Other Quick Weekday breakfasts:
These breakfasts can easily be made in the morning, as they are super simple and take no time at all to put together.
Smoothies – these truly are natures fast food. Here are a couple of smoothie blends that are delicious and full of protein, fibre and nutrients.

Strawberry Coconut Smoothie – 2 serves

• 1 cup fresh strawberries
• ½ avocado
• 1 cup oat milk
• 1 cup coconut water
• 1 serve vanilla protein powder (I recommend the healthy chef WPI blend)
• 2 tbsp coconut flakes
• 2 tbsp walnuts
• Squeeze of lemon juice
• 2 tbsp greek yogurt

Place everything in your blender and blend until smooth. Enjoy!

Banana oat smoothie – 2 serves

• 1 large ripe banana
• ¼ cup rolled oats
• 2 cups milk of choice (Almond, oat etc)
• 1 tbsp raw cacao powder
• 1 tsp chia seeds
• 2 tbsp raw walnuts
• 1 tbsp raw maple syrup – adjust as necessary

Put all ingredients in your blender and whiz until smooth. Yum J
Note: Smoothies can be made portable by placing in jars with lids, and make great morning or afternoon snacks.

Spelt Pancakes
If you’re having a pancake kind of morning, this recipe is simple, quick and yum

• 1 cup spelt flour or GF flour
• 1 cup of oat milk (or milk of your choice)
• 1 tsp baking powder
• Sprinkle of cinnamon
• 1 tbsp coconut flakes
• Splash of vanilla essence

Mix all the ingredients together, and cook in a preheated pan. These pancakes will take slightly longer than traditional ones to cook, and they won’t bubble as much.
Top with fresh fruit and real maple syrup.
 
Muesli Bowl
Real wholefood muesli is a time honoured breakfast champion. When choosing a muesli look for whole nuts and seeds, rolled oats and natural flavourings like coconut flakes or cinnamon. Here are some great muesli brands:

• Byron Bay Macadamia Muesli
• Kapai Puku Muesli Blend
• Mojo’s Muesli blend
• Forage Muesli

You can also go to yousli.com.au and create your own healthy muesli blend, or purchase one of their delicious pre made mixes.  Delivery is usually between 1 and 3 working days.
 
If all else fails, a simple bowl of fruit and yogurt topped with some seeds or nuts is a wonderful breakfast option too – note: coyo coconut yogurt is a great alternative if you can’t tolerate dairy yogurt.
 
Taking the time to create a nourishing breakfast routine for yourself is one of the best things you can do for your health. It needn’t be complicated or fancy. The simple commitment to eat a nourishing wholefoods breakfast each morning will see you having more energy, less mood swings and sugar cravings, and an increased sense of overall wellbeing. Try it for just one week and notice the positive difference in yourself J
 
Ally Chick