Breakfast Hacks: 5 Grab and Go Breakfasts to Help Kickstart Your Day
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We’ve heard it a thousand and one times over, ‘breakfast is the most important meal of the day’… but we know all too well how easy it is to jump straight to our morning tea or coffee and get so caught up that we forget about food. Which, energy wise provides a great initial kick before a sharp decline…
So, to help turn this around here’s five nutritional breakfast hacks (which can be pre-prepared) in order to set your day up for peak performance.
Chia power pudding
The essentials
Chia seeds (black, white or mixed)
Milk (your choice)
Optional extras
Protein and/or greens powder
Cocao powder
Rice malt syrup or honey
Banana and/or berries
How-to
Use one container per breakfast, so select a size that best suits your appetite. Quantities will vary depending on your container size, however as a general guide:
Pour your chia seeds to fill ¼ of your container
Add twice the amount of milk as chia seeds into your container
Mix in any optional extras (quantities to your taste)
Put in the fridge to set and check after 30 minutes. If it looks too dense, simply stir in more milk, place it back in the fridge and then re-check after another 30 minutes. Repeat as necessary.
Nutty-seed granola
The essentials
Seeds - chia (black, white or mixed), sunflower, linseed – 1 cup (of your choice)
Raw mixed nuts (whatever combo you like) – 2 cups roughly chopped
Shredded or flaked coconut – 2 cups
Rice malt syrup or honey – 3 tablespoons
Coconut oil (melted) – 4 tablespoons
Cinnamon powder – 1 tablespoon
Optional extras
Oats (to substitute for some or all of the nuts or seeds)
Cocao powder (instead or in addition to cinnamon powder)
Berries, banana or your favourite fruit (to serve)
Milk or yogurt (your choice – to serve)
How-to
Preheat oven to 120 degrees celsius
Line a flat baking tray with baking paper
Mix all dry ingredients in a bowl
Place dry ingredients on baking paper and flatten
Drizzle rice malt syrup or honey and coconut oil over dry ingredients
Place in oven and bake until golden brown (approx. 15 minutes)
Remove and allow to cool
Break into pieces and store in airtight container/s
Each morning (or the night before), place the desired amount of granola into your container and add any fruit, milk or yogurt. Keeping in mind milk and yoghurt is best added right before you eat it.
G & B smoothie
The essentials
Banana (ideally frozen) – ½
Spinach and/or kale – 1 cup
Chia seeds (black, white or mixed) – 1 tablespoon
Berries (one or any combo of your choice) – ¾ cup
Coconut water or milk (of your choice) – 1 2/3 cup
Optional extras
Protein powder – 1 tablespoon
Greens powder – as required
Cocao powder – 1 tablespoon
How-to
Place all ingredients into a blender until smooth
Pour into an air tight cup in the fridge, ready for you to grab when you’re ready to enjoy it
Tahini power balls
The essentials
Tahini (hulled or unhulled) – 1 cup
Rolled oats – 1 cup
Shredded coconut – ½ cup
Chia seeds (black, white or mixed) – ¼ cup
Rice malt syrup or honey – 2 tablespoons
Optional extras
Dark choc chips or cocoa nibs – ¼ cup (compensating the shredded coconut, which should then reduce to ¼ cup)
Protein powder -1 tablespoon
How-to
Line air tight container/s with baking paper
Place all ingredients into a bowl and mix (via hand or machine) until smooth
Squeeze into balls (whatever size you like) and place in air tight container/s, storing them in the fridge and/or freezer
Oats with benefits
The essentials
Rolled Oats – 1 cup
Milk (your choice) – 2 ½ cups
Cinnamon – ½ teaspoon
Sea Salt – one pinch
Optional extras
Banana – 1 sliced
Pear – ½ sliced
Berries – a good handful
Protein powder – 1 tablespoon
Seeds (your choice) – 2 tablespoons
Coconut (shredded or flaked) – 2 tablespoons
Rice malt syrup or honey – just a drizzle
How-to
Place all essential ingredients in a saucepan and bring to boil
Lower heat to a simmer and stir occasionally until it is creamy (approx. 8 mins)
If you notice it getting a little dry, simply add more milk
Once cooked, allow to cool
Add any optional extras - stirring in protein powder or topping with any of the other items
Pour into your air tight container/s and store in the fridge
When you are ready to eat this, simply add a little extra milk before re-heating it in the microwave for 60 – 90 seconds (or to desired temperature).
Now you not only do you have a different style of breakfast for each day of the working week, you also have the nutritional foundation to set yourself up for peak performance. We’d love to know how you find these five grab and go breakfasts and hear of any others you love, send us a pic via Instagram (@wellineux) or email.
Most recipes have been inspired by I Quit Sugar recipes, to find out more visit 28 by Sam Wood
