As the old saying goes “Breakfast like a King, lunch like a Prince and dine like a pauper”. All too often we skip breakfast or grab something easy (and probably sugary) to get us going. Oh yes and a shot of caffeine. Not a great approach, considering breakfast ‘breaks the fast’; the 8 – 12 hours since the last meal. Ideally, breakfast should form 25% of our daily energy intake, fuelling us until lunch. Skipping breakfast affects blood sugar levels, concentration, energy, mood and metabolism.
Admittedly breakfast can be a bit boring (and squeezed for time), which is why it gets pushed to the bottom of the priority list … out comes the cereal packet and milk.
But it doesn’t have to be this way! Here are two healthy and easy breakfast options to incorporate in to your week.
ACAI BREAKFAST SMOOTHIE SOUP
Once you have the ingredients in the house, this is a very simple breakfast to make. All you need is a blender and choice of toppings. Acai are purple berries from Brazil. You can get the powder from Dischem or the Wellness Warehouse.
Ingredients – Serves 2
2 tbsp freeze dried acai berry powder
1/2 frozen banana (medium)
1 small avocado
2 tbsp coconut oil
150g frozen berries
1 medjool date (pitted)
200ml coconut water (unsweetened) or water
goji berries, fresh banana slices, fresh berries, Chia seeds, cacao nibs, crushed almonds
Put all the ingredients into a blender or food processor and blend until smooth. Serve with your choice of toppings. Take note, it will be a chilly breakfast, so eat slowly to avoid brain freeze!
Eating quinoa for breakfast is not an obvious choice, but it is a perfect protein-packed, versatile ingredient. This easy-to-make quinoa granola – quinola – can be made up front and stored in an air tight jar for 2 weeks. Perfect to whip out when you are in a hurry.
Ingredients – makes 8 – 10 servings
300g white quinoa
135g rolled oats
70g sunflower seeds, pumpkin seeds, Chia seeds or mixture
50g raisins or goji berries (optional)
50g crushed raw nuts – almonds, pistachios, macadamia (optional)
1/2 tap ground cinnamon
60ml maple syrup
2 tablespoons vegetable oil
Thick, plain yoghurt and fresh berries or grated/ stewed apple
Preheat oven to 180 degrees Celsius (350 F). Mix the ingredients in a bowl, making sure everything is covered evenly by the syrup and oil. Line two baking trays with baking paper. Spread the mixture evenly over the baking trays (approximately 1 cm thick). Bake for 15 minutes or until golden. Allow to cool before breaking up into pieces.
To serve, top a serving of quinola with a spoonful of thick, plain yoghurt and fresh berries or apple.
Note: this quinoa is crumblier than a standard granola.