Healthy Breakfast Options

BREAKFAST IN A JAR TO GO

Provides 3-4 portions – halve quantities if just making it for yourself for the next 2 days. 

Ingredients

2 cups/150g rolled or quick oats

1¾ cups/420ml coconut or almond milk

¼ cup/60ml apple juice

3 tablespoons freshly squeezed lemon juice

1 apple, cored and grated with the peel

1 tablespoon golden linseed/flaxseed

1 tablespoon honey

1½ cups/375g plain yogurt preferably Kefir (probiotic)

½ teaspoon of cinnamon (optional)

1 good sized handful of berries (frozen berries work well)

Toppings : your favourite fresh and/or dried fruit, nuts, toasted coconut, etc.

My favourites: blueberries, raspberries and toasted almonds or desiccated coconut (toast in dry pan for few seconds)

Instructions

Combine oats, milk, apple juice and lemon juice and let sit overnight in the refrigerator.

In the morning add the grated apple, honey (to taste), yogurt, and cinnamon, if desired, and mix well.

Top with your favourite fruits and nuts.

Notes

Make up the night before so you can grab it straight from the fridge and eat. The apple may oxidize and discolour but will be fine or you can add the grated apple in the morning.

BREAKFAST SMOOTHIE

Smoothies are a great way to get nutrients in one speedy serving to keep you going on busy mornings when time is of the essence. This smoothie includes complex carbohydrates and fibre from the fruit, spinach and seeds which is great for gut health, balancing blood sugar and energy levels.

INGREDIENTS

1 handful blueberries

1 cup coconut milk

1 cup cranberry (unsweetened) juice

1-2 tablespoons of kefir (depending on how you like it)

½ banana 

1 large handful of spinach leaves

1 tablespoon flax seed or chia seeds

2 tablespoons of whole rolled oats

Chocolate version:

Replace cranberry juice and blueberries with just water

Add 1 flat tablespoon of raw cacao powder

Add 1 tablespoon of peanut or almond butter

Optional: Replace ½ banana with 2 medjool dates

METHODS

You know the drill…blitz up and enjoy.