Your Guide to a Deliciously Healthy Breakfast

Start the New Year right with these easy breakfast tips and recipes from Lisa Holmen.

Summer is a time ripe with festivities, which doesn’t come without its challenges. We are faced with guests to entertain in silly season, and come January, we want to knuckle down and cultivate healthier lifestyles. A central force here is food, and with so much to consider it can all be overwhelming.

Thankfully, we have Lisa Holmen, nutritious recipe guru and founder of food and travel blog, Lisa Eats World. For our new Summer Series, Lisa joins Carlisle homes to deliver nutritious recipes and expert advice so you can hit the ground running with a delicious summer. 

This week, it’s all about starting your day off right with a scrumptiously healthy breakfast.

Whether it’s smashed avocado on toast, a supercharged green smoothie or soft-boiled eggs on wholegrain, here’s some tips to get your day off to a perfect start with a healthy breakfast. 

Breakfast is called the most important meal of the day for a reason. It gives you the nutrients you need to kick start your metabolism, balance your cortisol and provide long-lasting energy throughout the morning. 

Include a healthy balance

The ideal breakfast should include a healthy balance of lean protein, healthy fats, fibre and low GI carbohydrates. Think healthy wholegrains like oats, wholegrain toast and cereals topped with fresh fruit. It’s important to include foods high in protein like free range organic eggs, cheese, lean meat and smoked salmon. For vegetarians and vegans there are plenty of plant-based protein options like tofu, nuts and seeds like chia seeds. Porridge is a great choice for a healthy breakfast since it is full of nutrients and soluble fibre which helps you feel fuller for longer and regulate your blood sugar. Smoothies are also a great way to sneak in extra nutrients. Try adding a handful of spinach to your next smoothie or a sprinkle of chia seeds, psyllium husks or nut butter. 

Steer clear of sugar crashes

It’s best to avoid fruits with high sugar content or fruit juices with added sugar for breakfast since they are high in sugar and can cause erratic changes to blood sugar and unwanted sugar crashes throughout the day. There are plenty of ways to naturally sweeten your breakfast like fresh fruit and unrefined sugars like maple syrup and honey.

Work breakfast into your morning routine

A healthy breakfast doesn’t have to be time consuming to prepare to taste delicious. Think a comforting bowl wholegrain porridge sprinkled with nuts and seeds, soft boiled eggs with smashed avocado or a green smoothie bowl packed full of superfoods. If you’re particularly time poor or in rush with school drop offs or the dreaded morning commute, why not meal prep breakfast for the week ahead? Dishes like chia pudding, overnight oats (rolled oats soaked in milk overnight) or even savoury muffins are perfect options to make in bulk.

Be mindful about your morning routine and take ten minutes out for breakfast to enjoy breakfast in your own kitchen, even if it means setting the alarm slightly earlier. 

Here are 3 great recipes that will help you get your day off to a perfect start.

Banana and Peanut Butter Porridge 

Ingredients

• 1 ½ cups of rolled oats
• 3 cups of water, or milk of your choice
• 1 tbsp chia seeds
• 1 tbsp peanut butter
• 1 pinch salt
• 1 tsp vanilla essence

Toppings

• Banana
• Blueberries
• Peanut Butter
• Coconut Flakes
• Chia Seeds
• Maple Syrup

Method

1. Combine oats, water/milk, peanut butter, chia seeds and salt in a large saucepan and stir well.
2. Bring to the boil, stir, then reduce to simmer and cook for 5minutes until oats are thick and creamy. Stir in vanilla essence and remove from heat.
3. Divide into serving bowls and top with banana, blueberries, coconut flakes, peanut butter and extra chia seeds if desired. Serve immediately.

Green Matcha Smoothie Bowl  

This recipe infuses their 100% Certified Organic Matcha into a delicious and super easy smoothie bowl. The combo of caffeine and L-theanine in this product gives you a lovely and slow sustained release of energy in the morning if you’re needing an extra boost.

Ingredients

• 4 small frozen bananas
• 2 cups spinach
• 4 tsp matcha powder
• 1/2 coconut yoghurt
• 1 cup frozen mango chunks
• 1 cup oat milk
• 2 tbsp honey

Toppings

• Strawberries
• Granola
• Chia Seeds
• Pomegranate
• Coconut Flakes
• Cacao Nibs

Method

1. Combine all the ingredients in a high-speed blender until smooth. Add more oat milk if required to make it thinner.
2. Top with additional garnishes like fresh fruit, granola and nuts and seeds.

Zucchini and Pea fritters

Ingredients 

• 3 (about 400g) medium zucchinis, grated coarsely
• 150g of peas
• 2 garlic cloves, minced
• 1 onion, finely chopped
• 75g of coconut flour
• Handful of parsley, finely chopped
• Handful of mint, finely chopped
• 2 tablespoons extra virgin olive oil
• Salt and pepper to season
• Natural Yoghurt, fresh mint and lime wedges to serve 

Method

1. Squeeze out extra moisture of the grated zucchini using a cheesecloth or your hands. Transfer to a medium sized mixing bowl and add peas, garlic, onion, coconut flour, parsley and mint and combine. Leave to rest for 5 minutes to form a batter.
2. Heat oil in a non-stick frying pan over medium heat. Divide mixture into six small portions and roll into balls, lightly covering with excess flour. Flatten slightly and cook in the pan for 1 - 2 minutes each side until golden and cooked through. Repeat with remaining zucchini mixture adding oil as required.
3. Top fritters with Natural Yoghurt and serve with fresh mint and lime wedges.