Contrary to most advertisements, breakfast does not need to be heavy and calorific and more importantly, should NOT be packed with sugar. A good morning meal incorporates four things: protein, whole grains, healthy fat and a fruit or vegetable.
Most healthy adults will have two phases of insulin spikes in their metabolic cycle throughout the day, and modern studies have shown that this can be attributed to both our circadian rhythym and gut biome (ie. how well you sleep and how much good bacteria is in your gut health). This of course can vary from person to person, and can also be affected by other factors and habits such as exercise, genetics and frequency of food consumption.
With health and science in mind for the generic healthy active adult, the following list contains 5 simple breakfasts that can be created in advance and offer both flavour and nutrition, with no more than 500 calories per serving.
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Yogurt, Fruit Compote, and Granola
makes 4 servings, keeps well for up to 4days in fridge
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Ingredients |
Method |
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1 heaped cup finely chopped fruit of your choosing ( such as berries, plum, apricot, apples) 2 teaspoon sugar, or 1 tablespoon honey 1⁄4 cup water 500g natural full-fat yogurt to serve: 1⁄4 cup HouseOfChevy honey roasted granola
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Heat together the fruit, sugar/honey and water in a non-stick pan, and let boil for 10mins or until water has evaporated. The compote should be thick and slightly syrupy, and not at all watery. Into individual serving containers, layer the compote at the bottom, followed by enough yogurt to cover the layer. A good cup serving will equate to about 2tablespoon servings of compote, and 3dessert spoonfuls of yogurt. Store in fridge, and sprinkle granola on top when ready to serve. |
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Health benefits ~400calories |
Natural yogurt is packed with healthy fats, calcium, protein and contains gut beneficial bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus, whilst H.O.C granola is packed with seeds, nuts and oats- rich in protein, essential minerals, heart-healthy monounsaturated fats, vitamins, and antioxidants. |
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Avocado Salsa Verde on Sourdough toast
serves 2, keeps well for up to 2days in fridge
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Ingredients |
Method |
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1 ripe avocado 2 tablespoons crème fraîche/ sour cream/ dairy-free yogurt 1 finely diced red tomato without pulp ½ finely diced red onion salt and pepper to taste squeeze of ½ lime optional: 1 minced garlic clove 1 deseeded green chili, finely diced |
Mash together all the ingredients in a bowl, and cover tightly with cling film or beeswax wrap to store in the fridge until ready to use. Spread on top of well toasted thick slices of seeded sourdough to serve |
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Health benefits ~300calories |
Seeded sourdough has been shown to be a healthier alternative to ultra-processed breads, with lower preservative content. Garlic and chili may not be everyones choice, but have anti-microbial properties and beneficial for digestion. Avocados are nutritionally rich and a good source of potassium, Vitamin E and folate. Although there is evidence it promotes heart and eye health, please be wary of frequency of consumptuon due to the environmental concerns such as flights and water required to grow them. |
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Overnight oats
makes 4 servings, keeps well for up to 3days in fridge
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Ingredients |
Method |
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1 cup rolled oats 250g natural yogurt/ 250ml oat milk 2 tablespoon honey 200ml apple, orange or cranberry juice (use less if using milk) 5 tablespoon chia seeds couple handful of blueberries or raspberries, or 2 sliced bananas optional: 2 tablespoon flaked almonds for added texture |
Place the fruit in the bottom of single serving containers. Mix together the wet ingredients first, before adding the oats and chia seeds. Pour the mixture over the fruit layer, ensuring it is well covered (especially if using banana so as to avoid browning). Sprinkle optional nuts on top. |
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Health benefits ~215calories |
Oats are packed with fibre, and combined with fruit and chia seeds will leave you feeling fuller for longer. The added vitamin C in fruit juice and antioxidants in berries also help with active mornings. |
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Vegetable filled omelette
serves 2, keeps well for up to 2days in fridge and wrapped tightly in foil/ beeswax
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Ingredients |
Method |
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4 eggs 2 tablespoon crème fraîche/ sour cream/ dairy-free cream ½ onion, finely diced ½ red pepper, sliced 1 cup finely diced mushroom 1teaspoon dried parsley salt and black pepper to taste handful of baby spinach 20g butter |
Melt the butter in a large pan, and fry the onions and mushrooms with a pinch of salt until the onions are translucent. Use a slotted spoon to squeeze the butter out of the fried mushroom and onion mix, and scoop the mix into a seperate bowl. Mix the dried parsley and black pepper, and leave the mushroom mix to cool slightly. Whisk the eggs and cream together, before frying in the remaining butter in the pan. Ensure you fry on a low heat to prevent the bottom from burning whilst the omelette cooks through. Spread the mushroom mix, sliced peppers and spinach down the centre of the omelette before flipping either side over towards the centre. If intending to store in fridge, ensure the omelette is cooked through. |
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Health benefits ~320calories |
Eggs are high in protein, but yolks contain high cholesterol and should be taken in moderation. Onions have vitamin B and C, and have anti-inflammatory benefits. Spinach is high in iron and vitamins C, K and E. Did you know that mushroom's vitamin D content can be increased by exposing the bottoms to the sun for 30minutes before use? |
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Fruit and nut breakfast muffin
makes 6, keeps well in air tight tine for up to 4days
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Ingredients |
Method |
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1 egg, whisked 3 overripe bananas, mashed 50g honey 150ml vegetable oil, such as sunflower 150g self raising flour, or plain flour with 2teaspoon baking powder 50g rolled oats 50g desicated coconut 50g pumpkin seeds 50g sunflower seeds 2 tablespoon poppy seeds 50g chopped hazelnuts 2 tablespoon raisins |
Preheat oven to Fan 180°C / 200°C / Gas Mark 6. Mix the egg, bananas, honey and oil until well combined. Add the remaining ingredients, and mix until just combined ensuring not to over-stir. You may need to add a splash of milk (dairy or non-dairy) if the mix appears to be too dry and crumbly, as moisture may depend on the variety of banana and level of ripeness. Spoon the mix into a lined muffin tray ensuring it is filled. Silicone moulds are more environmentally beneficial and tend to bake a better crust than paper or greased and floured tins. Bake at the centre of the oven for 15-20mins, until a skewer comes out clean.
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Health benefits ~420calories |
This seems to be more of a sweet treat, but has all the added benefits of reduced processed sugars and reduced fats, and being packed with all the above mentioned health benefits of oats, fruit, nuts and seeds. At HouseOfChevy, we personally enjoy it with a black coffee (which aids digestion), and find it as an ideal substitute for added sugar and cream leaving an overall longer "full" feeling. |
The beauty of the above recipes is that you can experiment with your own preferences or ideas. Why not try an egg white omelette, or opt for gluten free bread or flour options? Whatever you desire, we hope you tag us in any exciting pictures on Instagram and let us know what you did differently!
Above all, remember that a healthy diet is most benficial with an active lifestyle, and we cannot stress the importance of daily exercise. Whether it be a walk, 15mins of silly dancing in front of the mirror, or a crazy HIIT workout; the key thing is TO KEEP MOVING.