Tag: fresh

4 Healthy, Tasty and Genuinely Filling on-the-go Breakfast Ideas

4 Healthy, Tasty and Genuinely Filling on-the-go Breakfast Ideas

Breakfast is my favourite meal of the day. It’s pretty much the first thing I think about from the moment I wake up. I always make sure to include it in my daily routine because I really see a noticeable drop in my energy levels on days when I don’t have it!

I’m a morning person. Lots of my classes or clients are booked in for early morning slots – usually starting at 6.30-7am. I’d much rather get up early for work than get home too late!

The issue with that is that during the week I’m constantly on the go. Meaning it’s very rare that I have the time to make a relaxed breakfast and eat it straight away. I read a lot of posts- and meet a lot of people- whose go-to “healthy take-away” breakfast is either juice or a smoothie, and maybe a breakfast/granola bar.

That’s not breakfast.

Not for me anyway. I’m a very active person and I need a lot of calories (for my size) to keep up with a crazy busy lifestyle. Still, even if I wasn’t as active as I am, I highly doubt that just a simple juice or smoothie would actually fill me up and leave me satisfied.

I’ve put together a list of my go-to meal prep breakfasts. They’re super simple and can all be made ahead the night before. That leaves you time to have an extra five minutes in bed! Plus I can guarantee that they’ll actually leave you substantially full to tackle the day ahead! (whilst avoiding unnecessary snacking).

On-The-Go Breakfast Ideas

Yoghurt & Fruit

It sounds a bit pathetic and very “housewife on a diet” – but trust me, my make-ahead breakfast yoghurt bowls are not to be spurned! This is my number 1 go-to and I pretty much have it every single day.

The trick to making it filling is the type of yoghurt. Try to go for the thicker types – my favourite brands are Fage and Skyr. They have much more protein than their thinner, waterier equivalents, which is key to that full-up feeling. They also have no added sugar. If you buy cheap, low-fat yoghurt, it’s often got a lot of added sugar to make up for the fats that have been taken away – meaning you’ll get a quick rush of energy but then you’ll crash hard.

I have a collection of recycled Fage yoghurt pots at home that now serve as my take-away container breakfast bowls.

Simply mix a good couple of spoonfuls with your favourite fruit. I usually go for berries and a sliced banana. From there you can get inventive. Stir some oats in to make it slightly more substantial, and also add your choice of nuts, nut butter, seeds & superfood powders. Then simply pop the lid back on your re-used yoghurt pot and store in the fridge until you need it.

Here’s my favourite recipe for breakfast yoghurt take-out bowls:

On-The-Go Breakfast Pots

Peanut-Butter Pitta

This is ideal post-work out. Yes, it’s calorific, but that’s not a bad thing! It’s also full of protein, good fats and complex carbs and is low in sugar. In other words, perfect for supporting your body’s recovery after exercise! It’s stupidly easy to make and you can wrap your pitta in some cling film or foil and take it on your way.

Lightly toast a wholemeal pitta bread, and generously spread with your favourite peanut (or other nut) butter. Slice a banana inside for extra energy- or I like to include some sliced strawberries for a fresher ‘PB&J’ style breakfast!

Egg & Avocado

For those of you who like savoury in the morning, this one is high in good fats and protein, low in sugar and is deliciously filling. Grab a Tupperware, slice half an avocado and a couple of boiled eggs and you’re good to go! I like to put some spinach and cherry tomatoes in there too, squeeze over some lime juice, and add a pinch of chilli flakes. Delicious!

On-The-Go Breakfast Ideas

(Super thick) Frozen Protein Shake

The only reason I’m allowing this to be classes as breakfast is because it genuinely is so thick and filling. It probably contains more calories than any other of the breakfasts on this list. It’s more like a frozen smoothie bowl than a drink – plus with the glorious weather it’s nice to have something cold and refreshing.

Now that we’re getting into summer I’ve started keeping a stash of frozen bananas in the freezer again. They’re great to have on hand for smoothies, smoothie bowls and of course quick healthy ice cream! Make sure to peel the banana before you freeze it!

Simply blitz together a whole frozen banana, a handful of frozen berries, a generous portion of oats, a scoop of unflavoured (or vanilla) protein powder and about 400ml of either water, coconut water, milk or milk equivalent. I usually use soy milk and water half and half. I also like to add a spoonful of peanut butter because…well because I add it to everything!

What’s your go-to on-the-go breakfast? Or your favourite meal of the day?

Tomatoes and Mozzarella with Creamy Homemade Pesto (or toms on toast…)

Tomatoes and Mozzarella with Creamy Homemade Pesto (or toms on toast…)

Tomatoes and Mozzarella. An all time favourite; a classic. Easily adaptable but always juicey- it’s the Romeo & Juliet of the culinary world.

After publishing my recipe for Harissa-Roast Aubergine and Spiralized Greek Salad, I suddenly realised that the majority of my recipes, although uncomplicated in principle, seem to involve several ingredients and lots of fiddly tasks. Not to mention a whole load of washing up afterwards.

This salad (or sandwich if you opt for the toast version – which I’d advise that you do at least once) is the opposite. Barely any ingredients and nothing you wouldn’t necessarily have in a store cupboard (except, perhaps, the pine nuts). It’s as simple as it is tasty.

Tomatoes and Mozzarella

Tomatoes and Mozzarella with Creamy Pesto (or tomatoes on toast)

 

Ingredients

  • 4-5 Large Tomatoes
  • 150-200g Fresh Mozzarella
  • 2 Large Handfuls of Fresh, Washed Spinach
  • Toasted Dark Rye Bread, to serve (optional)

Tomatoes and Mozzarella

For the Pesto

  • Juice of half a lemon
  • 50 ml Olive Oil
  • 3 Large Handfuls of Fresh Basil
  • 20 grams Pine Nuts
  • 1 Clove Garlic
  • A splash of water
  • Salt & Pepper to season

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Method

Put the spinach into a bowl. Drain the mozzarella of any excess liquid and slice into circles, approximately 1cm in thickness/depth. Cut the tomatoes into similar rounds and arrange both the tomatoes & mozzarella on top of the spinach.

For the pesto, simply bung the whole lot of ingredients into a blender, and blitz until creamy. This is a cheat’s way of doing things, and creates a lovely smooth, sauce-like pesto. If you prefer something more traditional and chunky, you’d have to go for the old-fashioned method, with a pestle and mortar.

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Drizzle the pesto over the tomatoes and mozzarella, and whether you choose a bowl or a slice of hot and crunchy toast, it’ll be equally delicious.

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The thing to remember about homemade pesto is that all the ingredients are fresh, so the flavour is very strong; much more so than what you get in shop-bought jars. This means that you barely need any for the flavours to come across – just a few splodges here and there.

Tomatoes and Mozzarella

Spiralized Greek Salad with Harissa-Roast Aubergine, Homemade Hummus & Toasted Pitta

Spiralized Greek Salad with Harissa-Roast Aubergine, Homemade Hummus & Toasted Pitta

A wave of holiday-nostalgia hit hard last week after a few particularly hectic and stressful days. I absolutely love mediterranean/middle-easterny style food, so I thought that enjoying some tasty Greek/Cypriot/Turkish food would be a perfect way to de-stress, and a nice excuse to pretend that I could still be sitting on a beach somewhere hot.

Like my Courgetti Pad-Thai, the authenticity of this food isn’t necessarily spot-on, but that doesn’t stop it from being fresh and exciting and goddamn yummy.

Spiralized Salad, Aubergine and Hummus

 

Cucumber is one of my favourite foods in the world. I could honestly probably eat one whole which I realise is pretty weird. As well as having a super-high water content, making it perfect for re-hydration, cucumber contains lots of minerals and B vitamins, which are thought to be an aid to stress relief. Spiralized Cucumber is a great alternative as a salad-base to lettuce leaves, although you can bulk this out with some spinach or shredded kale.

The hummus is also great for vegetarians because it’s an ideal meat-free source of protein. Apparently just 100g chickpeas packs in a good 20 grams of protein, plus a whole load of fibre, calcium and potassium.

Aubergine & Hummus

Harissa Paste is a Middle Eastern seasoning made from chilli, garlic and various spices. It’s absolutely delicious as a marinade for the aubergine (I think), but go easy on it if you aren’t a fan of hot foods. If you can’t get hold of any, or if you are unsure about buying it in case it never gets used again, feel free to use a mix of garlic, chilli flakes and paprika instead.

There’s lots of components to this dish, but it’s definitely worth it, plus it can all be packed into a tupperware and taken into work for lunch the next day. I promise that my next recipe will be nice, easy and quick!

 

Spiralized Greek Salad with Harissa-Roast Aubergine, Homemade Hummus & Toasted Pitta

Harissa Aubergine, Salad, Pitta

Ingredients

For the Greek Salad

  • 2 Cucumbers
  • 4 Large Salad Tomatoes, diced
  • 1 Small Red Onion, finely chopped
  • 1 Bell Pepper in a colour of your choice
  • Pitted Halkidiki Olives, Sliced
  • 100g crumbled feta cheese
  • Some fresh, finely chopped mint (optional)
  • Sourdough or Pitta Croutons (optional)

 

For the Dressing

  • Juice of one lemon
  • 150 ml Olive Oil
  • 150 ml Red Wine Vinegar
  • A splash of water
  • Salt, Pepper and Oregano to season

 

For the Aubergine

  • 1 Small Aubergine
  • 2 tsps Harissa Paste
  • 1 tbsp either Olive Oil or Melted Coconut Oil

 

For the Hummus

  • 1 500g can Chickpeas
  • 1 tbsps Tahini
  • 1 clove garlic, crushed
  • Salt, Pepper and Paprika to season

Serve with toasted white or wholemeal Pitta Breads. Should be enough for 2-3 generous portions.

 

Method

Pre-heat the oven to 160-180 Celsius (about 340 or so Fahrenheit)

Pour all of the ingredients for the dressing into a small jar and shake vigorously until combined. Season to taste with the salt and pepper and add more lemon if you like (I like mine quite sharp). You can then set this aside for later; I like to make the dressing first because you can toss the remains of the lemon into the roasting pan to cook with the aubergine – it gives it such a lovely citrusy flavour.

harissa aubergine

 

Slice the aubergine into rounds that are approximately 1 cm thick, and arrange them in the roasting pan with the lemon. Pour over the oil and dollop the spoonful of harissa on top – you can then use your hands to make sure the all the aubergine slices are covered in chilli and oil. Put them in the oven for around 20 minutes, until they’re nice and soft in the middle and a little bit crispy on the skin.

Cook the chickpeas in either a pan or a microwave for 2-3 minutes with about a cup of water until they are soft. Rinse them through a sieve when cooked to get rid of any excess starch and put the whole lot in a blender with the tahini and garlic. Blitz until smooth and lump free, and then spoon it into bowl so that you can sprinkle over the paprika, salt and pepper. Taste it whilst you’re going along to make sure that you’re happy with the flavour.

Aubergine & Hummus

For the salad, roughly dice the tomatoes and pepper, but make sure that the onion and olives are quite finely sliced, as these have a much stronger flavour. Spiralize the cucumbers and mix the whole lot in a big mixing bowl. Add as much feta as you like – I like to have a few large chunks, along with a few bits that are finely crumbled. You can also chop up some mint leaves in there for a really fresh, crisp taste. Pour over the dressing and make sure everything is well-combined.

By this time, the aubergine should be nicely good, and you have just enough time to toast a couple of bits of pitta bread whilst you put the rest of the salad and the hummus onto your plate.

Aubergine & Hummus

Aubergine & Hummus
There’ll be a lot of washing up to do (don’t say I didn’t warn you) but for the time being, just sit back and enjoy!