Get The Skinny

Healthy Food and Weight Loss Blog

Category: Recipes

My Favourite Healthy Breakfasts

Right now it’s Diwali season. For those that don’t know, Diwali is the festival of light signifying new year in the Indian culture. It also means there are events, lots of dancing, lots of fireworks and of course, lots of food! And not necessarily the good stuff! Whilst it’s incredible to spend time with my family and relax my normally healthy eating habits, after a day or so the novelty wears off and I’m itching to get back to my routine.

After planning my next weeks food shopping (after the last and final event is over this afternoon!) I thought I’d share my breakfast’s, which get me on track to feeling super healthy and energised, and also carry the double edged advantage of putting you on the path to a leaner physique and flatter stomach.

Breakfast is a meal where people always get stuck for idea’s. Oat’s, different cereals, and toasts are staples on most tables throughout the country in the mornings but there are better options out there to get you kick starting your day in the best possible way.

When it comes to cooking or choosing breakfast, I always stick by the thumb rule of including mainly protein and fats and a just little amount of carbs if I need them. The reason to opt for protein and good fat options is that eating them at the start of your day will keep your blood sugar levels stable and reduce gut inflammation, compared to if you ate a bowl of Kellogs. It’s also more nutrient dense!

I find this combination helps keep me full, stops those mid morning hunger pangs, and improves my mental alertness and energy.

1. Coconut Yogurt Breakfast Bowl

I love this for breakfast as it feels like a treat even though its completely good for you. It maybe a saturated fat, but it’s one of the good ones you can regularly intake. Coconut yogurt (my brand of choice so far has been Coyo) can be bought in any Whole foods, Planet Organics and even some supermarkets.

I believe you can order Coyo on Ocado now too. It is a perfect option for those that are dairy intolerant. I scoop some out in a bowl and top mine with seeds, and a few blueberries. The yogurt itself is really delicious, and perfect for low carb diets; five grams carbohydrate per small pot. The fat content is quite high, so you guaranteed to be be completely stuffed by the time you’ve finished! I love having a black coffee with a sprinkling of cinnamon on top alongside it! Talking about coffee, if you’re looking for some of the best coffee makers on the market, take a look at the best of Keurig machine.

2. Open Spinach and Mushroom Omelette

So so easy to make and just one variation of how you can cook eggs. Literally heat a small pan with a drop of oil, and after whisking your eggs, pour them in the mixture and cook gently both sides, turning (or flipping!) the omelette halfway.

You can get creative here and add in small pieces of chorizo, or peppers if you fancy, but topping it with iron rich spinach and meaty mushrooms does the trick for me. Light on the stomach, but still leaves you satisfied.

 

3. Steak and Eggs

People are funny about having steak in the mornings, even though they will happily eat sausages or bacon! A better option of meat than the latter two mentioned as the protein content is high, it’s leaner and full of iron and b-vitamins. You can pick a small piece like a minute steak to ease your way in or go for a sirloin.

Another option is making your own beef patties with herbs, and if beef is too much you can use turkey mince as a leaner, lighter tasting option too. Chock full of protein to keep you full, and the red meat intake in the morning will enhance your mental alertness.

4. Poached Eggs, Smoked Salmon and Nutty Rye

My favourite kind of breakfast! Nice runny poached eggs, with delicately soft smoked salmon (great source of omega three fats) and homemade nutty rye bread. There is a good balance of fats, protein and some fibrous carbohydrate.

Rather than pick up the thin sliced ‘rye’ in the supermarkets, go to your local bakery, or even a scandinavian cafe for the proper homemade version. You can even make some quickly at home using my recipe.

5. Protein Pancakes

Another tasty breakfast option, thats so quick to make it would be rude not too! You can find my recipe for protein pancakes here. This is where you can get inventive. You can change the flavour of protein…there are so many options! I prefer chocolate but you can pick up bags of strawberry, banana, coffee, vanilla…list is endless.

I prefer using Optimum Nutrition Whey as I find it is the best tasting protein I have tried so far, with minimal rubbish and good quality whey. I use a few oats and a drop of almond milk to bind, but you can use cottage cheese if you prefer.

Workout fuel- Protein Cake Slices

Sundays are for coffee’s, cakes and papers. The best day of the week. Rest day in homes all around the Great British isle. Here is a protein and almond cake recipe, that you can indulge in guilt free, but its also perfect for post workout or pre run fuel.

This wasn’t meant to be a blog post. I’ve got a mega week of training clients, training myself, long runs, and more fitness blog events, so was in the process of batch cooking these to help me through afternoons.

I’ve given you two options- pre or post workout, Sans chocolate or without! Consuming protein and carbohydrates after a workout helps to replenish glycogen stores that have been emptied due to your workout. You replenish your muscles so they can recover and grow. For a post workout cake you can add in a small sweet potato into the cake mixture, and skip the extra fats from the dark cocoa/chocolate or extra chopped nuts.

For pre workout do the reverse- skip the sweet potato ad add the fats. By removing carbohydrates pre workout your body is learning to use its fat stores- most ideal for those looking for fat loss. Just have the sweet potato with your post workout meal or dinner instead! I’ve added in a bit of good quality dark chocolate for a treat, but you can skip this and add in extra nuts like pecans instead if cocoa is eliminated from your diet!

If your anything like me, and have not only a Kors handbag, rucksack and NTC tote bag to lug around on a daily basis, these are much easier to pack instead of your protein shaker…just wrap in tin foil and go!

To Make Eight Large Pieces You Will Need…

  • 2 large eggs
  • One small jar smooth almond nut butter
  • 1 teapsoon baking soda
  • 1 scoop protein powder (I use chocolate optimum nutrition but you can use whatever flavour you like)
  • 2 tablespoons date syrup/ honey or a tablespoon of coconut sugar.
  • 2 teaspoons vanilla essence
  • 100g dark chocolate chunks/ or chopped mixed nuts if you don’t want chocolate.
  • 1 small steamed sweet potato, skin off.

Method

Preheat oven to 170c. In a bowl whisk the eggs and vanilla essence. Add in the nut butter and keep mixing till you get a thick gooey batter. Add in the date syrup or honey, and baking soda and stir.

At this point decide whether you are going for sweet potato, or the fats and mix in your choice. Pour the mixture into a greaseproof paper tin and allow to cook for 25minutes in the oven. Leave to cool on the rack before slicing and scoffing!…

Healthy Coconut Yogurt Bowl

I think it’s no secret that breakfast is my favourite time of day. It’s what gets me out of my toasty bed on these freezing cold mornings. I’m doing the December Nike Fitness Streak challenge this month. Thirty consecutive days of exercise. Alongside it I’m going to fine tune my diet further. With Christmas parties blowing nutrition out the window (plus yes I want to enjoy some gingerbread), I find keeping the diet and exercise tight between these days will enable you to go into the new year feeling really good, and fit.

Coconut Yogurt Bowl

Join me? I love lifting heavy at least four times a week. The other day’s I’m going to run, and do active recovery sessions and experiment with yoga. Of course fit in what works for your life, whether thats hitting classes, or doing a run at weekends. Diet wise, just waving goodbye to the morning porridge and having only protein for breakfast so I can enjoy yummy Christmas carbs, at the festive markets and friends parties. Lots of greens with every meal. Tons of water. Scotch free from Christmas season guilt. Don’t get me wrong, I’ve had those festive seasons where I’ve gone all out, but after feeling gross by the new year I thought test a different approach.

So like a said, start your day with protein and fats. Sometimes though, when you’ve exhausted the egg option, coconut yogurt is a brilliant alternative. The main thing I want to get out from my breakfast is that I want to feel full satisfied, and ready for the day ahead.

I can guarantee you’ll love this. I love Coyo coconut yogurts (the vanilla’s my favourite). They have no sugar, and are perfect for dairy intolerant people. This is a big yum amalgamation of nut butter, seeds and nuts on top of a creamy coconut yogurt. Fats & proteins to keep you full. It’s so easy I can’t even call this a recipe.

Ingredients are as follows…

  • Blueberries
  • Blackberries
  • 2 tablespoons coconut cream
  • 1 tablespoons greek yogurt
  • Teaspoon Almond butter
  • Pumpkin seeds
  • Cashews
  • Almonds
  • Coconut flakes

Instructions…

Gently blend up your coconut flakes and once they have created a paste add in your yogurt and coconut cream. Blitz lightly till it has all blended.

Scoop into a bowl and pour on your toppings of choice.

Seriously yummy.

Why all the good fats?

  • Supports your metabolism
  • Can improve body composition with other dietary changes
  • Hello amazing skin and glossy hair.
  • Supports hormones (goodbye mood swings)
  • Keeps you full between meals

Tastes absolutely amazing. One thing I would say is have about 25-30g max of the nuts, as its calorie dense due to the healthy fats. But perfect for those days where you you know you won’t be able to grab lunch till late, as this will keep you really full.…

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