The Perfect High Satiety Breakfast

I have been trying out all different styles of breakfasts (muesli, toast, bacon & eggs, avo on toast, oats, healthy pancakes, smoothies) to try and find a delicious breakfast that I’m excited for every morning, which is also very filling.

It is so important to have a nutritious first meal of the day. Not only to put you in a good mood, but also for several health reasons. The first meal breaks your overnight fast (hence ‘break fast’), replenishing your glucose levels for the day. This stabilises your blood sugar, improves your memory and concentration, and ensure you don’t head for calorie-dense, unhealthy options at the end of the day.

Whilst different people enjoy their first meal at different times (intermittent fasters might have breakfast at 1pm!), it is important to have a balanced first meal. The savoury option I believe I’ve perfected:

  • 2 scrambled eggs cooked in 1/2 tbsp coconut oil, with a handful of baby spinach
  • 1/4 avocado
  • 4 cherry tomatoes (you could also add mushrooms, or halloumi if you like!)
  • 1 piece of multi-grain toast
  • Black tea with almond milk (or herbal tea e.g. peppermint)

This meal has complex carbohydrates in the bread, healthy fat in the avocado, protein in the eggs, and vitamin C, potassium and magnesium in the baby spinach.

To avoid getting tired of having the SAME meal every day, mix the meal up by replacing the egg with 50g of fish, such as tuna, trout or cooked salmon. Or, you can try different types of bread such as wholemeal, rye or sourdough. It’s up to you!

xx

My Guilty Pleasure… Roast Pumpkin

If there was a prize for the world’s biggest snacker I would win. I’ve never been able to get my head around having 2-3 big meals in a day. I like to eat every 1-2 hours to keep my energy levels up.

I once read that women snack 15% more than men. I’m sure that differs from person to person, but if you want to read more of that research head here.

Currently, my favourite sweet-savoury snack is roast pumpkin.

I tend to opt for more filling snacks (mixed nuts, serving of fruit, roasted Fava beans or chickpeas, roasted vegetables) because they have that satiation factor that keeps me full for longer and stops me from grabbing sugar-filled treats for energy.

Roast pumpkin is a staple snack that can also be made to accompany lunch and dinner meals.

Method:

After preheating the oven to 200˚C (400˚F), I do peel and chop up about 1/3 of a pumpkin into bite-sized pieces. Make sure they are small so that they cook all the way through.

I lay the pumpkin pieces out on a tray that’s lined with baking paper, and drizzle some extra virgin olive oil over the top. I go for extra virgin olive oil because it’s an unrefined oil that retains the natural vitamins and minerals found in olives.

I season them with thyme, basil, salt, and paprika and then garnish them with a handful of chopped walnuts, for extra flavour and crunch.

Then, I slide them into the oven for 30 minutes.

You should also try this recipe out with capsicum (Bell Pepper), sweet potato, low carb potatoes, and other mixed veggies.

Let me know if you give it a go!

What’s your guilty pleasure?

Fresh Acai Bowl’s for Breakfast!

And I’m back after a huge dry patch of not posting – I’m sorry! I’ve been busy perfecting my Acai bowl recipe.

For those who don’t know what an acai bowl is, it’s a smoothie decorated with crunchy, fruity garnishes and dollops of nut butter. Except, you eat it out of a bowl – like soup!

Acai (pronounced ah sah ee) powder comes from the Acai berry, which comes from the Amazon region. The berries are packed with nutrients, providing a dense source of antioxidants that fight harmful free radicals in the body.

The recipe is very simple, but once you are done with all the different colourful toppings and it begins to look like quite a fancy breakfast dish.

You’ll need to use a blender to whizz all the ingredients together. I use my Nutribullet, which is by far the most powerful blender I’ve ever owned.

For the base:

  • One pitted Medjool date
  • 1 tbsp Acai powder
  • 1 tbsp chia seeds
  • 1.5 cup mixed berries
  • 1 cup of almond milk
  • 1 tbsp of peanut butter (any nut/seed butter will do)
  • 1 cup spinach

For the topping, you can use any combination of:

  • Chopped banana
  • Goji Berries
  • Shaved Coconut
  • Cacao Nibs
  • Crushed Walnuts
  • Almond Butter, Peanut Butter, Cashew Butter, ABC Butter
  • Muesli
  • Honey or Maple Syrup (if you are craving extra sweetness)

And voila! Enjoy. Have you tried Acai Bowls before?

xx