Eating breakfast is a great start to your day, improves concentration throughout the morning and provides valuable nutrients. It also helps to boost your metabolism so that your start burning calories early in the day.   

Cereals and fruits

Breakfast creams

Smoothies

Savoury suggestions

Bircher muesli

1 and 1/2 cups jumbo rolled oats
1 cup soy milk/rice milk/yoghurt and one cup of filtered water
4 tbs chopped almonds
4 tbs of ground flax/ sunflower/ pumpkin/sesame seeds
3 figs or any dried fruit of your choice
1 finely grated apple

Mix the oats in soy milk, nuts and figs and store in the fridge overnight. Before serving the next morning add extra milk or water to the desired consistency, grated apple, seed mixture and a little date syrup, agave or cinnamon to taste. Make more to last longer (3 days max). Serves 4

Post work out porridge

110gm/4 ½ oz porridge oats (quinoa if wanting gluten free option)
½ tsp of cinamon
45gm / 1 ½  oz of raisins/dates
350 ml skim milk/rice milk/soy milk/water

Cook all ingredients in a saucepan on low heat until oats are cooked. Add more milk or water if necessary, sprinkle with nuts and seeds and add date syrup or honey to taste.

Make your own muesli

Mix the following depending on whether you want gluten-free or wheat free muesli.
Quinoa flakes/corn flakes/puffed amaranth/Puffed rice/oat flakes small
almonds/Roasted seed mixture/ground flaxseed
raisins or other dried fruit

Fruity skewers

selection of brightly coloured fruit - rockmelon, kiwi, strawberries, pineapple, mango
low fat yoghurt or other creams above
honey, optional

Thread wooden skewers with fruit, squeeze with fresh lemon and lime and serve with low fat yoghurt topped with honey.

Fruity granola parfait

Natures Path Flax Plus or Ginger zinger/Sugar free granola
low fat plain yoghurt
blueberries or other berries/fruit

In a wine glass layer yoghurt, berries and granola and serve with a sprinkle of cinnamon.

Breakfast creams

Almond cream

1 cup of blanched almonds
1 tbs of date/maple syrup
1 tsp of vanilla extract
1 cup of filtered water

Blend all ingredients in a food processor and less water if you want a thicker creamier consistency. Use as a topping for muesli, waffles, pancakes, fruit skewers.

Flax cream

1 cup of flax oil or omega 3:6:9: blend
250gm of quark or low fat ricotta cheese
2tbs organic honey

Add all ingredients in a blender and add water for desired consistency. Use as a topping for muesli etc

Smoothies

Breakfast in a glass

250 ml of unsweetened soy milk/rice milk/almond milk/yoghurt and water
1 tbs of flax oil
2tbs of puffed amaranth
Banana or other fruit

Put all ingredients into a food processor and blend until smooth. Serves 1

Quick exotic shake

150gm /5oz of live yoghurt
150 ml of water
half a peeled mango
dash of vanilla essence
1 tbs of honey (optional)

Put all ingredients into a food processor and blend until smooth. Serve immediately. Serves 1

Strawberry lassi

1/2 cup low fat yoghurt
1/2 cup of water
2 tsp of honey
8 fresh strawberries
4 ice cubes

Blend all ingredients in a food processor and serve immediately. Serves 1

Savoury Suggestions

Miso soup and wholegrain crackers with different toppings - quark and herbs, tahini and fruit jam, nut butter and sliced banana.

Scrambled Eggs with Smoked Salmon and Spinach

4 large eggs
110gm/4oz smoked salmon
110gm/4oz spinach, cooked and drained to remove moisture
4 Tbs milk
black pepper
1oz of butter

Chop the smoked salmon into small chunks and put in a bowl. Pour the milk over it and stir well so that all the fish gets a good coating of milk, then set aside to soak for 20 mins. Meanwhile break the eggs into a bowl, add the spinach, season with pepper and beat well. Heat the frypan and pour in the beaten eggs and spinach. When the eggs have just begun to solidify but there is still a fair amount of liquid, add the smoked salmon pieces plus any milk and keep stirring continuously. When all the liquid has gone remove the pan from the heat, add the butter and continue stirring - the eggs will finish cooking to a creamy mass in the heat of the pan. Serve immediately with grainy toast. Serves 2

Nest of eggs

Wash and steam 2 larger bunches of English spinach and divide evenly between 4 small ramekins. Make a hole in the middle and break in an egg. Top with a slice of Emmental cheese and bake in a moderate oven (180 C, 350 F) for ten minutes. Serve on wholegrain toast. 

Scrambled tofu

Small handful of dried mushrooms soaked for at least 15 minutes
125gm gms of tofu
1 tbs of tamari
1/4 cup of fresh parsley chopped
A little sesame or olive oil
1 tbs Nori seaweed chopped

Slice mushrooms finely, heat oil and sauté onions and mushrooms. Add tofu with tamari and mix together roughly with the seaweed. Add chopped parsley and cook for 5 minutes until well combined. Heap onto bread/crackers and sprinkle with chives. Use kamut, spelt, rye bread. 

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