How nutritionists fuel for the morning

Updated: Oct 28, 2017

Mornings can be a hectic time if you work, have a family, a busy schedule or just sleep in! Here are a few tips to help fuel your body for the day ahead, require little time at all and are nourishing and tasty too!



After your body has fasted all night it's important to refuel and provide nutrients to get your body systems functioning to the best of their ability.


Quick and easy choices


If you find mornings a bit tight for time that you think you can't have something nourishing, think again, there are plenty of options that take no time at all. We all get sick of eating the same thing over again (well I do anyway) so here are a few suggestions that I frequently have when I'm pushed for time:


1. Natural Greek yoghurt with grated apple, nuts and seeds: You can adapt this to really have any fruit you like as I often do, yet I find the apple, nuts and seeds gets the digestive processes going. The intake of probiotics along with prebiotics to feed the healthy micribiome in the gut and it also provides a host of antioxidants, vitamins and minerals required for optimal health.

(If I have to run in the morning, I simply prepare this the night before in a jar and grab it on the way out)


2. Scrambled egg, spinach and cottage cheese wrap: Now don't groan and say that takes too long because it really doesn't. Add a little olive oil to a small pan, crack in an egg, break apart and push around with a spatula, once it starts to go white, whack a lid on turn off the stove and let it cook in the residual heat while you put some baby spinach on a wrap with a spoonful or two of cottage cheese, they will be soft and creamy and all you have to do is put it on the wrap, roll and eat! I've made these the night before and grabbed from the fridge to eat. Takes less than four minutes and is a great protein filled, healthy way to start the day!


3. Chia pudding with coconut water/milk/almond milk/fresh orange juice (whatever you like):

This is a great omega-3 rich breakfast to prepare the night before, soak the chia seeds in your choice of liquid, mix well (remember they do swell considerably) and put in a jar/container, top with fruit, LSA (linseed, sunflower and almond meal), cinnamon and/or nuts/seeds. It's a delicious way to boost your omega-3 fatty acids, help cognitive function and reduce inflammation.


4. Savoury muffins: Preparing a tray full of these muffins guarantees you will have no excuse to skip breakfast. They can be frozen, kept in the fridge and pulled out when you need a healthy brekkie on the go which fill you for the morning.


Combine -

2 cups flour (anything but plain, I use buckwheat flour as it's more nutrient dense)

1 grated carrot

1/2 cup frozen corn

1 cup grated cheddar cheese

1 cup full cream milk

1/4 cup olive oil

1 egg

1 tablespoon mixed herbs and some cracked pepper


Method -

In a bowl combine all ingredients, mix well but don't over mix (so they don't go tough), place into lightly oiled muffin tins or muffin cases, bake 180° approximately 15-20 minutes or till a skewer comes out clean. Cool on a wire rack before freezing in airtight containers.

NB; You can add whatever flavours you like, I've used olives, sweet potato, pumpkin, bacon, zucchini, sun-dried tomato, capsicum, turmeric, apple, fruits, herbs - the list is endless!


5. Smoothie

Now this really takes no time at all, in a blender, add whatever fruit/vegetables/herbs you choose to either water/coconut water (water based smoothie) or full cream/almond/soy nut milk (milk based smoothie) and blend till - you guessed it - SMOOTH! Drink right away or put it in a shaker for on the way out.


Now, I do think it is best to sit and eat your breakfast as it is better for digestion and allows food to be consumed properly but these simple ideas can be eaten on those occasions when you are pushed for time. Just remember to take your time eating and don't rush or you can do your digestion a disservice by swallowing air and not giving those first digestive enzymes while you chew a chance to help the nutrient absorption begin.


Some other suggestions:

- Hard boiled eggs

- Overnight oats

- Avocado and sliced tomato on sourdough toast

- Polenta porridge

- Frittata


#Breakfast #noexcuses #quickandeasy #nutritious #eattotreatnutrition

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