Five Healthy Breakfasts in under 5 minutes
Updated: Mar 14, 2019
In between getting the kids ready for school (breakfast, dressed, shoes and socks), packing lunches, showering, checking emails, chucking on a load of washing, doing the dishes, putting on the kids shoes and socks again (tell me I'm not the only one!), getting ourselves breakfast (let alone a healthy one) often falls by the way side. Well, no more! Whether you're too busy for breakfast, not a breakfast fan or just hit snooze for the 47th time, I've got you covered!
First of all, lets take a minute to express our gratitude for coffee. Because with all of the morning madness going on, my 5 sips of solitude are my life force #coffeeloversunite
Now that we've nourished the soul with our magical bean water it's time to nourish our body! So here are 5 heathy breakfasts you can grab on the run!
1. Smoothies - nothing new or groundbreaking about a smoothie but if you've got a blender and you're not having smoothies daily, you're doing yourself an injustice! You can knock out a serve or two of fruit and the same for veggies! Giving you a huge nutrient boost first thing in the morning. Not to mention, smoothies are easy on your digestive system given the blender has done a lot of the work for you breaking up the fibres so your tummy can sit back, relax and absorb the nutrients no worries. Lets not forget you can add in your favourite protein powder/supplements to power up your smoothie game even more.
My current go to smoothie obsession:
- 1 frozen banana
- 1/4 cup oats
- 1 tblsp nut butter or raw nuts
- 1 scoop protein powder
- 1 tbsp cacao powder
- 1 shot of espresso or 1 tsp instant coffee
- 2 huge handfuls of baby spinach
- ice & water
BLEND and ENJOY! So yum 🤤
Some other great smoothie ingredients include: frozen fruit of any kind, I love blueberries, strawberries, mango & pineapple. Frozen zucchini, avocado, coconut milk/cream, greens powder, chia seeds, pepitias, nut milks...honestly the sky's the limit!! Watch this space for my soon to be released free mini smoothie recipe guide!
2. Chia Seed Pudding. If you haven't gotten on the chia seed bandwagon yet, what are you waiting for? These tiny little seeds are a nutritional powerhouse bursting with omega 3 fatty acids, protein, fibre and a handful of micro nutrients including magnesium, manganese, phosphorus, calcium and more! They are loaded with antioxidants, hello anti-aging! And because they swell 3 times their original size they are great for keeping you regular! Plus they are a cinch to prepare!
For a super creamy Chia pudding that packs a powerful protein punch you will need;
- 1 cup yoghurt (greek, coconut whatever blows your hair back)
- 1 cup of milk (dairy or favourite milk alternative)
- 1 tsp vanilla extract (not essence)
- 1/4 cup of chia seeds (white or black)
Simply put all wet ingredients in a bowl (choose your bowl wisely, remember the chia seeds will swell quite a bit) Now whisk in the chia seeds. Cover and refrigerate over night! Serve with your favourite fruit!
3. Breakfast muffins. Muffins for breakfast? Can I get a hell yeah! Okay so this protein packed breakfast may take longer than five minutes to make but a little preparation on the weekend goes a long way. There's so many variations you can try but my favourite includes tonnes of veggies (I like to sneak them in whenever I can because fibre, antioxidants, vitamins & minerals ❤️)
My favourite recipe (which is totally kid approved)
- 1 zucchini, grated
- 1 carrot, grated
- 1/2 red capsicum, diced
- 1/2 green capsicum, diced
- 1/2 brown onion, diced
- 2 spring onions, finely chopped
- 1/2 cup of low fat cheese
- 1/2 cup feta, crumbled
- 1 cup sorghum flour (could substitute wholemeal, buckwheat or spelt flour)
- 1.5 tsp baking powder
- 6 eggs
- 1 tablespoon olive oil (I also like macadamia oil)
- 1/4 cup milk (dairy or favourite milk alternative)
- 1/2 to 1 tsp turmeric, fresh herbs, pepper
Preheat the oven to 160 degrees (fan forced). Mix together all the veggies & grated cheese in a large bowl. Stir through flour, baking powder & turmeric. Add egg, milk, oil, feta, herbs & pepper. Place in greased muffin tray & bake for 25 to 30 minutes. You can get creative with these bad boys. Add in anything you like; diced bacon, chilli flakes, sun-dried tomato, spinach, beans, anything goes! Or if you're totally crushed for time, simply crack on egg into each greased muffin tray hole, sprinkle with finely diced capsicum & spring onion, fresh herbs. Season to taste. Bake until cooked (around 8 minutes) and done!
4. Overnight Oats. This is another one that will require a few minutes of prep the night before but it is so worth the time! I ate these everyday for 12 months straight and never tired of them. Aside being super convenient, tasty & versatile (you can go crazy experimenting with different flavours; I experimented with Apple Pie & Carrot Cake flavour...Y.U.M), oats are an underrated superfood! Not only do they contain a healthy dose of soluble fibre, Beta-Glucan, known to reduce LDL cholesterol levels, reduce blood sugar & feed your gut microbiome. The humble oats also contain a whole bunch of micronutrients. Just 1/2 a cup contains over a third of your recommended daily intake (RDI) of Vitamin B1, Magnesium & Phosphorus not to mention almost double your RDI of Manganese; an essential trace mineral needed for normal functioning of the brain and nervous system. And they're easy on the hip pocket! If you're not including oats in your diet you're cheating yourself out of a host of health benefits. My super easy overnight oats is the perfect way to get in your everyday superfood! In a jar place;
- 1/2 cup rolled oats
- 2 tsp chia seeds
- 1/2 tsp cinnamon
- 1/2 cup frozen raspberries/blueberries
- 1 tbsp maple syrup (or 1 tsp Stevia if watching sugar intake)
- 3/4 cup of coco quench (Pureharvest coconut milk, this really makes the recipe taste like a Summer Roll)
Stir. Cover. Refrigerate over night. Serve with fresh berries & toasted coconut. HEAVEN!
5. Banana bread. Last but not least, fan favourite in my house, Banana Bread. Which, lets be honest is basically like cake for breakfast! There's really no need for any further justification so... straight to the recipe.
- 3-4 RIPE bananas, mashed
- 3 eggs
- 1/4 cup coconut oil (or Macadamia oil)
- 1 tub of chobani (I used banana flavour but plain or vanilla would be yum too)
- 1/4 cup honey or maple syrup
- 1 tsp cinnamon
- 1 cup sorghum flour (could use buckwheat or wholemeal)
- 3/4 cup almond meal
- 2 tsp baking soda
- 1 tsp bicard soda
- pinch of salt
Blend the wet ingredients in food processor. Stir through dry ingredients. Pour mixture into lined loaf tin. Bake at 160 degrees (fan forced) for 45 minutes or until skewer comes out clean. Serve heated with lashing of peanut butter, fresh banana slices, cacao nibs, toasted coconut & a dusting of cinnamon. You. Are. Welcome!
So, there you have it. Five easy (enough) breakfasts to get you out the door in 5 minutes and keep you fuelled for hours!