7 Energy-Boosting Breakfasts – #1 Small Step

7 Energy-Boosting Breakfasts – #1 Small Step

Energy Boosting Breakfasts

Another small step you can take towards improving energy levels and overall health, is to start the day with a nourishing breakfast.  Eating within 2 hours of waking means your body doesn’t have to produce extra stress hormones to support your blood sugar levels.  When this happens, your energy stores are playing ‘catch up’ for the rest of the day and you are likely to find yourself reaching for sugar and caffeine fixes to keep going.

This recipe-roundup is packed with creative ideas for your first feed of the day.

Some of the recipes are super quick whilst other may take a few more minutes to prepare, and they will all keep you energised till lunch (or ‘dinner’ as we call it here in Yorkshire!)…

Categories are;

P good protein source

Ve vegan (or vegan option)

GF gluten free

DF dairy free

Sweet Potato Hash Egg Skillet from Naturally Ella: P GF DF       Naturally Ella

Save time by using leftover cooked sweet potatoes from the day before in this protein and antioxidant packed breakfast.  You can swap sprouted seeds for watercress or rocket – and in case you’re wondering, pepitas are pumpkin seeds!


Fluffy Breakfast Quinoa from Food Heaven Made Easy: P GF DF Ve                                                                                                                                                       Again, this one involves a bit of pre-prep to save time in the morning.  Cook a large serving of quinoa at the start of the week and dip into it for breakfasts and lunchtime salads.


Grab & Go Chia Yoghurt Parfait from 101 Cookbooks: P GF swap to a plant based yoghurt for DF Ve   This one really is for the super-quick breakfast people!

Chia Yoghurt Parfait

Buckwheat Pancakes: GF with options for Ve and DF.  Add ground seeds or a protein powder to boost the P content.  Perfect for when you have a bit more time to enjoy breakfast; discover this and other warm breakfasts (that aren’t porridge!) over in the Recipe Section


Wild Mushrooms on sourdough toast: from My New Roots: use olive oil to make it Ve & DF, and non-gluten bread for GF                                                                  Wild mushrooms on toast                  Regular mushrooms can be used in place of wild ones, and as Sarah says in the post, keeping a packet of dried mushrooms in the store cupboard means you can add them to any mushroom dish for deeper flavours and higher nutrient value.  Mushrooms are a fantastic source of fibre, immune-supporting nutrients, and vitamin D.


Greek Chickpeas on Toast: from Lazy Cat Kitchen P DF Ve and GF option          Greek Chickpeas

A warm breakfast packed with protein, fibre and antioxidant plant nutrients from the herbs & spices!



Butternut, Spinach & Sausage Egg Cups: from Real Food Whole Life P GF DF       Make these in advance and you have a ready-to-go breakfast option for days and days.  They freeze well too.  If you prefer a meaty version there’s an option for including good Rainbow Egg Cupquality sausage or bacon.



What’s your go-to breakfast option?  I’d love to know!  Share on Twitter (I’m @nutritioninyork) or email at sallyduffin@nutritioninyork.co.uk

If you’d like to know more about how we can work together take a look HERE

You may also enjoy;

   #1 Small Step – Plan Your Way to Nutrition Success

   #1 Small Step – How You Can & Why It’s Good To Eat Mindfully

8 Warming Breakfasts (that aren’t porridge!)

8 Warming Breakfasts (that aren’t porridge!)

Leaving the snug confines of the duvet is a little bit easier if you have a delicious breakfast to look forward to.  And at this time of year we need something warming to pull us out of that blanket nest.

Porridge is the obvious hot breakfast and this doesn’t have to be made with oats: quinoa flakes, buckwheat flakes, millet and polenta all make tasty porridge-like dishes.

But what if you can’t stand the texture of porridge? 

Try these tempting alternatives instead and enjoy a warming, porridge-free start to your day!

1.Buckwheat pancakesblog_Ggle

For the pancake mixture blend buckwheat flour with whichever milk you enjoy and either a mashed banana or an egg.  Serve with blueberries and yoghurt (natural, soya or coconut).


2. Poached eggs with spinach, grilled mushrooms & grilled tomatoes

Protein, greens and antioxidant nutrients are all packed together in this simple breakfast.


3. Warm Smoothies

Many people abandon smoothies once the weather turns cold but you can switch them round to suit the winter months.  Simply warm the milk and add 1/4 teaspoon each of cinnamon and turmeric before blending in your fruit and greens.


4. Stewed Fruit Crumble

Apple, pears and plums are perfect stewing fruit and plentiful at this time of year.  Top with homemade sugar-free granola, flaked almonds and seeds and a dollop of yoghurt (natural, soya or coconut).


5. Pumpkin & quinoa bowldreamstimefree_251099

Mix pre-roasted pumpkin (or butternut squash) with cooked quinoa, chopped walnuts and a sprinkle of cinnamon – add yoghurt too if you like!


6. Veggie omelette

Gently fry chopped peppers, mushrooms, spinach and a handful of cherry tomatoes in coconut / olive / avocado oil then add beaten egg to make a speedy, healthful breakfast omelette.
Or try Rainbow Egg Cups; these can be batch cooked and stored in the fridge or freezer to last all week.


7. Toasted rye bread with sliced avocado, pistachio nuts and chopped fresh figsblog2_Ggle

Use gluten-free bread or oatcakes for a G/F alternative to rye bread, and drizzle a little raw honey over the figs.


8. Tofu Scramble

Tofu is a great alternative to scrambled eggs and a rich source of calcium, magnesium and protein.  For full recipe details click through to www.thekitchn.com


Which foods tempt you from under the covers at this time of year?
Tell us more over in the Facebook group!

Breakfasts You Will Want To Get Up For!

It’s all to easy to get stuck in a rut with breakfasts and it deserves a little love and attention being the most important meal of the day.  Whilst you sleep your body carries out myriad detoxification and organising processes; your liver works steadily to filter toxins and assimilate nutrients and your brain is sorting through all the information you’ve gathered during the day, so by morning you are very much in need of an energy boost!

Liven up your breakfast options with these tasty ideas, all of which have gluten, egg and dairy free options:

Fresh Vegetable Juices

A concentrated way to get easy to digest nutrients, juices are ideal for breakfast.  Try apple, spinach and parsley; carrot orange and ginger or beetroot, apple and mint for a zingy start to your day!


Great for when you’re short of time or can’t face food.  Blend fruit, dairy or non-dairy milk and ground seeds for a filling fruity drink.

Buckwheat Blinis

Whisk together 2-3 tablespoons buckwheat flour with 1 egg (or egg replacer) and 3 tablespoons dairy or non-dairy milk to make a batter mixture (add more or less milk as needed).  Heat 1/2 a teaspoon of coconut oil or butter in a skillet.  Add spoonfuls of the mixture to form small blinis and cook until golden brown.  Enjoy with yoghurt and fresh blueberries.

Debs Morning Millety Glow

This recipe for a gluten-free Ready Brek alternative is from a culinary-inspiring client; gently cook 2-3 tablespoons of millet flakes in water or non-dairy milk.  Add dessicated coconut, a teaspoon of cacao powder and a drizzle of agave nectar to taste.  Delicious!

Nutty Avocado

Spread oatcakes, rice cakes or gluten-free toast with a nut butter of your choice; almond, cashew, hazel, brazil nut or plain peanut butter.  Top with sliced avocado and raspberries.


6 Simple Changes to Boost Your Energy

When I talk to clients about their nutritional therapy treatment recommendations, I emphasise the importance of making changes gradually.  Try and do everything at once and it becomes an overwhelming nightmare with rice milk and buckwheat all over the kitchen.

With this in mind, here are 6 simple, positive food and lifestyle changes you can make today:

  • Go and buy a reusable BPA-free drinking bottle – it looks good, is environmentally friendly and gets you on the way to drinking more water!
  • Drink the water in the bottle…
  • Swap your Snickers for a Nak’d bar.  The cocoa orange version tastes just like a chocolate orange. Trust me.
  • Eat breakfast – properly.  Get up 10mins earlier and make yourself oatmeal porridge with blueberries, it will set you up for whatever the day throws at you.
  • Try something new for lunch; quinoa and bean salad or a thick tasty soup
  • Put your coffee machine back in the kitchen cupboard and bring out the juicer or smoothie maker instead
  • And one extra tip because I kind of cheated with no.2 – relax.  Sit still for 10mins after eating your evening meal and relax, your stomach will thank you for it.