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8 Quick & Healthy Breakfasts For Energy

Featured image:  Brooke Lark on Unsplash

Header image:  Pure Ella

I love breakfast. I could eat breakfast food at any time of the day and be really happy about it. I personally never skip breakfast as its one of the two meals I eat whilst intermittent fasting.    However, many people seem to skip breakfast as they generally do not feel hungry, or for a more common reason being that they simply do not have the time.  To help you with some breakfast inspo I have curated a list, with recipes, of  8 quick & healthy  breakfasts that will give you energy.  Having foods that are rich in fibre for breakfast will keep you fuller for longer.  Once you break your fast with these delicious meals I can guarantee that you’ll become a breakfast person through and through. 


Raspberry Overnight Oats 

If you’re really pressed for time in the morning then it is a good idea to prepare your breakfast the night before.  This breakfast will last for up to 3-4 days in the fridge so you can make it ahead for a couple of days. Winner! Overnight oats are delicious and super easy to make. They are ideal for people who aren’t a fan of cooking in the morning and for those who are looking for something tasty and still healthy.

Source: Domestic Gothess

Recipe by Domestic Gothess

  • The Recipe can be made Vegan by using coconut or any other dairy -free yoghurt.

Prep Time 5 minutes

Chilling Time 8 hours

Total Time 5 minutes

Servings 2 people

Author Domestic Gothess

Ingredients

Raspberry Compote:

  • 150 g (2 large handfuls) fresh or frozen raspberries
  • 1 Tbsp maple syrup
  • 1 Tbsp water
  • Almond Ovenight Oats:
  • 120 ml (1/2 cup) Arla Fibre raspberry yogurt (or yogurt of choice)
  • 1 Tbsp almond butter
  • 1 Tbsp maple syrup
  • 1 Tbsp chia seeds
  • 1/4 tsp almond extract
  • 160 ml (2/3 cup) unsweetened almond milk
  • 50 g (1/2 cup) porridge oats
  • flaked almonds to serve

Instructions

  1. Place the raspberries, maple syrup and water in a small pan and bring up to a gentle simmer. Allow to cook for a couple of minutes until the raspberries have broken down a little then remove from the heat.
  2. While the compote is cooking, whisk together the yoghurt, almond butter, maple syrup, chia seeds and almond extract then whisk in the almond milk. Stir in the oats. Cover both the oats and compote and place in the fridge overnight.
  3. The next day, if the oats are too thick then stir in a splash more almond milk. Spoon some of the compote into two jars and top with the oats then another spoonful of compote and a small handful of flaked almonds.
  4. Keep refrigerated and eat within four days.

Spicy Tofu Scramble

If you’ve recently gone vegan and are missing your morning eggs, then this is a great breakfast substitute. The tofu really does resemble scrambled eggs.  This breakfast really is delicious and even non vegans will enjoy it.

Source: Lazy Cat kitchen 

Recipe by Lazy Cat Kitchen 

serves: 4

prep: 10 min

cooking: 10 min

Ingredients

  • 350 g silken (firm) tofu
  • 2 small spring onions, sliced
  • 1 large garlic clove, finely chopped
  • 10 cherry tomatoes, halved
  • ½ fresh red chilli, sliced
  • 1 avocado, sliced
  • 1 tsp of ground turmeric
  • 2 tsp of ground black salt 
  • salt & pepper
  • 1-2 tbsp olive oil
  • 8 slices of bread (gluten-free for GF version), toasted

Method

  1. Heat up 1 tbsp of olive oil in a pan, on low-medium heat. Add chopped garlic and fry, stirring frequently, until it softens and releases its beautiful aroma.
  2. Place tomato halves cut side down on the pan and fry them in the garlicky oil gently until they soften a little. Remove garlic and tomatoes from the pan and set aside.
  3. Toast the bread slices under a grill.
  4. Heat up another tablespoon of oil (or half a tablespoon if have some oil left in the pan) and fry spring onions and chilli slices on low-medium heat until softened.
  5. Add a block of silken tofu and break it into small pieces with a fork.
  6. Sprinkle with turmeric and black salt and stir it around and fry for another two minutes. Finally add tomatoes and garlic back to the pan to warm up.
  7. Pile tofu scramble onto warm toast, decorate with avocado slices and season with pepper and regular salt. Consume immediately.

Homemade Vegan Granola

If you have some time on a Sunday then it would be a good idea to batch up some granola. Paired perfectly with some dairy-free yoghurt and fruit in the morning, it is quick and easy as well as healthy.

 

Source: Made By Luci

Recipe by Made by Luci

prep: 5 minutes

Cook: 25 minutes

Total: 55 minutes

AuthorLuci Rebecca, Made by Luci

Serves ~45g (15 servings)

Calories 200

Ingredients

  • 250g old-fashioned porridge oats (not rolled, gluten free if needed)
  • 50g pumpkin seeds
  • 50g dried cranberries
  • 50g almonds, roughly chopped
  • 50g ground flaxseed
  • 1 tsp cinnamon
  • 150g dried dates, soaked in hot water
  • 50g smooth almond butter
  • 120ml (1/2 cup) date water (from soaked dates)
  • 50g unsweetened shredded coconut

Directions

  1. Put the dried dates in a jug or bowl and pour hot water over until they’re covered. Leave for at least 10 minutes, preferably about 30 minutes.
  2. Preheat the oven to 150°C and line a large baking tray, or two smaller ones, with baking parchment paper.
  3. In a large bowl, mix together all the dry ingredients EXCEPT for the coconut (oats, pumpkin seeds, dried cranberries, chopped almonds, ground flaxseed, cinnamon).
  4. Drain the dates, reserving the water, and put them in a blender. Add the almond butter and 1/2 cup of the reserved date water. Blend until smooth.
  5. Pour the date and nut butter blend over the dry ingredients and mix well.
  6. Spread the mixture over the baking tray(s) and place in the preheated oven.
  7. Bake for 20-25 minutes: Check every 5 minutes after 15 minutes. The oats in the granola should be golden, but the cranberries should NOT be black. 
  8. Remove the granola from the oven and leave it to cool completely, then mix in the shredded coconut.
  9. Store in an airtight container.

Notes

* If you prefer a sweeter granola, add part water and part maple syrup or agave nectar instead. Add enough to your to taste, but add no more than 120ml (1/2 cup) of liquid total.


4 Ingredient Vegan Pancakes

 

Source: The Queen Of Delicious 

Recipe By The Queen Of Delicious 

Ingredients

  • 1 cup plant-based yogurt (can be replaced with sparkling water)
  • 1 cup almond milk (any plant milk will do)
  • 1 cup flour
  • 1 tsp baking powder
  • coconut oil for frying

Method

  1. Whisk all the ingredients together until they are well combined.
  2. Heat a pancake pan on a medium heat, make sure the pan is hot enough before starting to cook the pancakes.
  3. Grease the hot pan with ½ tsp coconut oil.
  4. Pour about ⅓ of a cup of the batter into the pan and cook for 3-4 minutes, flip and fry for another minute or two.
  5. Serve hot with your favourite toppings.

Sweet Potato Toast

If you’re looking to cut out bread from your diet, then sweet potato toast is ideal. Yes its a thing! Sweet potatoes are so versatile and delicious and I’m certain that once you have tried it then you will be hooked! If you don’t have time to stand in front of the toaster for a couple of toasting sessions, then its a great idea to prepare a batch on the weekend for the coming week. Choose a nice juicy looking sweet potato, scrub it clean and then top and tail it. Slice using a knife or mandolin slicer. Place on a wire rack on a baking sheet and bake for 25-30 minutes at 350  ° F. They should be tender but not cooked all the way through. Wait for them to cool and then store them in an airtight container in the fridge. Pop however many slices you fancy in the toaster when needed and top with these delights.

Recipes by The Real Food Dieticians 

Blueberries, Nut Butter & Cinnamon

 

Source: The Real Food Dieticians 

South Of the border Sweet potato toast

Avocado,radish, chili flakes and lime

Source: The Real Food Dieticians 

Breakfast Burrito

Anybody else absolutely love burritos? This black bean burrito is packed with nutrients and is absolutely delicious. Quite frankly, I wouldn’t mind having this for breakfast every morning. More so, you can meal prep the contents on the weekend so that you can save yourself time during those busy week day mornings. This is an ideal breakfast if you want something savoury and a little different for your morning meal.

Recipe by The Flourishing Pantry

Source: The Flourishing Pantry 

SERVES: 2

PREP TIME: 15 minutes

COOK TIME: 10 minutes

Ingredients

  • 2 organic veggie wraps
  • 125g (2 cups) canned black beans, cooked
  • 60g (1/3 cup) sweetcorn
  • Handful of baby leaf spinach, plus extra to wrap fresh
  • 1/2 red pepper, diced
  • 1 egg
  • 1/2 avocado, sliced
  • 2 cloves of garlic, crushed
  • 1 tsp ground cumin
  • Salt and pepper
  • Splash of olive oil to cook

Instructions 

1. In a pan heat the olive oil over a low heat and add the garlic, sweetcorn, black beans, red pepper and cumin and soften everything up, taking about 5 minutes.

2. Add the handful of spinach and stir this through allowing it to wilt. Season the mixture with salt and pepper to taste.

3. Break an egg into a cup and pour this into the pan, mixing it all through to allow the egg to cook. Shouldn’t take more than 3-4 minutes. Omit if vegan. 

4. Remove the bean mixture from the heat. On a plate, lay a wrap out and fill with fresh spinach, sliced avocado and top with your bean mixture. 

5. Wrap and enjoy!


Omega Boost Beetroot & Blackcurrant Energy Bars

If you’re really strapped for time or are just looking for something light and that you can grab and go, then a breakfast bar is ideal. These energy bars are packed with goodness and are delicious. A definite must try for breakfast on the go or even as a snack.

Recipe by The Veg Space 

Source: The Veg Space 

Prep Time

10 mins

Cook Time

25 mins

Total Time

35 mins

Course: Snacks

Servings: 12 bars

Author: Kate Ford | The Veg Space

Ingredients

Bottom Layer:

  • 1 large beetroot, cooked and peeled
  • 3 bananas
  • 175 g oats
  • 3 tbsp maple syrup or honey
  • 100 g nuts (use a mixture of almonds and hazelnuts)

Top Layer:

  • 70 g blackcurrants (fresh or frozen – blueberries would also work well if you can’t find blackcurrants)
  • 45 g oats
  • 50 g nuts, roughly chopped (use a mixture of almonds and hazelnuts)
  • 50 g seeds (use a mixture of linseeds, pumpkin and sunflower seeds)
  • 1 tbsp maple syrup or honey
  • 50 ml nut milk 

Instructions

  1. Preheat the oven to 180C / 350F / Gas Mark 4.
  2. Prepare the bottom layer – in a blender or food processor, blitz the beetroot and bananas to a purée then add the oats, syrup/honey and nuts and pulse a few times until finely chopped (but not a completely smooth paste).
  3. Line a 20cm x 20cm baking tin (or approximately similar size) with greaseproof paper or baking parchment, and spread the mixture evenly over the bottom of the tin. Bake for 8 minutes, then remove from the oven and set aside.
  4. In a bowl, combine all the ingredients for the top layer, then spread them evenly over the bottom layer. Return them to the oven for a further 12-15 minutes until starting to turn golden brown.
  5. Remove from the oven and leave in the tin to cool. Then slice into individual bites or bars and enjoy!

Healthy Superfood Smoothie

A smoothie is a classic breakfast option that is both filling and healthy. The options are endless when it comes to smoothies, and it just comes down to what you enjoy. Smoothies are a great opportunity to include more veg in your diet. Vegetables are typically very bland, but by including them in a tasty smoothie means that you will effortlessly be incorporating more nutritious food in your diet. Spinach and kale are great added to a smoothie. So if you don’t regularly consume them then now is a good time to try sneaking them into your smoothies.

Recipe by Beauty Bites 

 

Source: Beauty Bites

Ingredients

  • 1 apple
  • 1 gold kiwi
  • 1 banana (small-medium)
  • 2/3 cup fresh spinach / 1/3 cup frozen spinach

Instructions

  1. Chop apples and peel them if not organic. Peel kiwi (optional) and banana.
  2. Put them in the blender. Add spinach (if frozen – you might need to defrost it a little – just add some water and let it sit for 20 min).
  3. Add water (about 2 cups, or to cover) and blend at lower speed for 1-2 minutes until smooth

What Is Your Go To Healthy Quick & Easy Breakfast?

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