HK Healthy Living Directory

10 Nutritionist-Approved Breakfast Ideas To Start Your Day Right

Mornings are manic in this crazy town. Whether you over-snoozed or woke up to a work emergency, breakfast can be the last thing on your mind. Since eating a good breakfast is such an important start to having a healthy and nutritious day and time is a hot commodity, you need easy, simple options to help make your life easier. We knocked on Tanja Guigon-Rech’s door and the certified nutritionist and Nutrition Nation founder kindly shared her top 10 best breakfast ideas. Tanja advises to start your day off with a warm glass of water and eat breakfast no later than an hour after waking up.

Homemade Yogurt & Granola (5 mins)

Stock with your fridge with healthy yogurt (Greek or coconut) and your pantry with yummy, nourishing granola (here are the best options in town). Make up a yogurt & granola bowl/jar and add whatever fresh fruit you have on hand. Hey presto!

Homemade Eggs (10 mins)

Make sure to buy the best quality eggs you can find (ideally organic and free range) and fry them, soft-/hard-boil them, or scramble them. Whichever way you cook them,  just beware of how you accompany them. Avoid carby toast; try a couple of slivers of smoked salmon or some diced avo for a dose of healthy fats. We also love pairing them with homemade baked beans: Deliciously Ella has a great recipe.

frittata

Veggie Frittata (2 mins)

You say frittata, I say tortilla- whether you hail from Italy or Spain, a savoury egg cake makes for great morning grub. Ok so we fudged the prep. time but make it on the weekend, and then enjoy a slice every morning during the week. Can be eaten reheated in two minutes or eaten at room temperature so it’s super convenient!

Sautee half a sliced bell pepper, half a sliced zucchini, 2 minced garlic cloves, and half a sliced brown onion until tender. Take mixture off heat and fold into a large bowl of 4 beaten eggs, along with 1.5 cups of pre-cooked potato (sweet potato works too) chunks and 2 tbsp of flax seeds for added protein. Season batter with sea salt and pepper. Pour into an oven safe pan and bake for 30-40 minutes at 180 degrees Celsius.

Emergency Office Desk Breakfast (5 mins)

This is the perfect no-time solution. Also great if you pulled an all-nighter at the office. Stash healthy crackers in your desk drawer (Amisa or Le Pain des Fleurs are both great GF brands that many health stores carry) along with sugar-free nut butter (try local brand The Nutter Company) and bananas. When it’s time to refuel, spread the nut butter on your crackers and top with sliced bananas. It can’t get any easier!

blueberry smoothie

Morning Smoothie (5 mins)

Yes, you can buy pre-made smoothies but it is SO easy to make your own, so please give it a go! And no matter what your Vitamix-evangelist friends tell you, you really don’t need a super fancy blender for a semi-decent smoothie, any old model will do. Throw in a cup of mixed berries (get a bag of frozen wild ones, available at most supermarkets), half a ripe banana, a cup of almond/coconut milk, a scoop of your favourite protein powder (try just launched Hong Kong grass-fed whey brand Island Supplements) and blend. Add filtered water and blend again if prefer a more viscous consistency. Sip mindfully on your way to work 🙂

Overnight Oats (10 mins)

Mix 1 cup of rolled, gluten-free instant oats with 1.5 cups of milk (we love coconut or almond), 2 tbsp chia seeds, ½ cup chopped almonds, ½ tsp cinnamon. For added sweetness, add a little coconut sugar. Mix everything together and let it set in the fridge. Delicious and easy!

fruit bowl

Quinoa Fruit Salad (5 mins)

Simple and different: mix up a selection of chopped fruit with pre-cooked quinoa, which you prepped over the weekend because you are awesome! Top with a spoonful of coconut oil, a little lemon juice, and a tiny bit of honey. So nourishing and a unique way to enjoy quinoa.

Breakfast Polenta (15 mins)

This is a fun gluten-free alternative to oats that takes about 15 minutes and serves four. If you are eating solo, you can make the whole recipe and then have leftovers for the rest of the week.

Combine 2 cups filtered water, 1.5 cups almond milk and a pinch of salt in a saucepan and bring to a boil. Gradually whisk in 3/4 cup instant polenta and return to a boil. Reduce heat to medium-low to maintain an even bubble and whisk until the polenta thickens, 1-5 minutes depending on what type you’re using. Remove from heat, cover and let stand for 5 minutes. Whisk in some fruit puree (a squeeze packet of organic fruit such as for babies or applesauce works) and 1/4 cup of yogurt, then serve in bowls.

Pancakes 14

Weekend Treat Banana Pancakes (20 mins)

Sure, pancakes are not an every day thing, but why not push the boat out on a Sunday morning?

Stir 3 eggs, 3 very ripe mashed bananas, 2 tbsp almond or coconut milk, 2 tbsp coconut oil and a dash of vanilla extract until well combined. Add in 1/2 cup of gluten-free flour blend, 1/2 cup almond flour, 1 tsp of baking soda, a pinch of cinnamon and a pinch of sea salt and stir briskly. You want a smooth batter. Heat a non-stick frying pan over medium-low heat, coat with coconut oil and spoon in the batter. Cook as you would any other pancakes, and serve a stack of three or four with fresh fruit and some brown rice syrup.

Lazy/Rushed Breakfast On The Go (5 mins)

If you are seriously running late and can’t sort out breakfast at home, then be prepared with a ‘healthy choices’ plan. Most cafes/coffee shops have whole pieces of fruit up for grabs, accompany that with a handful of nuts that you keep in your handbag and a soothing cup of green tea. Not super exciting, but a good option for emergencies. Want an even simpler solution? Stop in at your closest Pret A Manger outlet and grab their low-carb, Dairy-Free Overnight Oats with chia and goji that Tanja helped to develop!

 


Image credits; DSC00329 via photopin (license),  Summer Time via photopin (license),  Blueberry doughboy Smoothie via photopin (license), Baked Spanish-Style Tortilla via photopin (license) and Green Queen.