Tag: recipes

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?

Chipotle-Bean Chilli, Roasted Squash & Avocado Salsa

Chipotle-Bean Chilli, Roasted Squash & Avocado Salsa

This Chipotle-Bean Chilli is a wonderful recipe for cold autumnal nights – it really warms you up, plus it’s both filling and healthy, which is always a bonus! It’s also completely vegan, provided that you don’t decide to add any sour cream or cheese (which I often do!).

You don’t have to add the coriander (I know that a lot of people don’t like it) but I do think that it really adds something to the taste of the whole thing.

Chipotle Bean Chilli

Chipotle paste can be found in most large supermarkets nowadays (in London anyway!). It’s very spicy, so if you aren’t a fan of hot food then be prepared! This is one of my favourites because it’s smoky and sweet as well as hot, and it goes very well with the fresh, zingy salsa and the richness of the bean/tomato combo in the stew.

Chipotle-Bean Chilli with Roasted Squash & Avocado Salsa

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Ingredients

For the Chilli

  • 1 Clove of Garlic, crushed
  • 1 Small Onion, diced
  • 1-2 Red Bell Peppers, chopped
  • 1 500g can Kidney Beans
  • 200g button mushrooms, roughly chopped
  • 1 tsp Chipotle Chilli Paste
  • 1 500g can chopped tomatoes
  • A couple of large handfuls of kale
  • 2 tsps Cumin
  • 2 tsps Turmeric
  • 1 tsp Paprika
  • A handful of fresh coriander, chopped

 

For the Squash

  • 2 tsps Coconut Oil
  • 1 Butternut Squash (small-medium, or half a large)
  • 2 tsps Paprika
  • 1 tsp Dried Chilli Flakes

 

For the Avocado Salsa

  • 2 Ripe Avocados
  • A handful of cherry tomatoes (approx 8-10)
  • Juice of half a lime
  • Salt

Chipotle Bean Chilli

 

Serve with warmed wholemeal tortilla wraps, or rice.

Serves 4

Method

Pre-heat the oven to 180 celsius (about 340 or so farenheit).

Start by chopping the butternut squash into cubes. I find it easiest to chop the stem off the narrow end then slice it right in half, lengthways. From there you can scoop out the seeds and then lay each piece flat to make the chopping easier. This doesn’t have to be precise and you can make them as large or small as you like. I usually chop off the thick skin as well, but I know that some people like to leave it on.

Chipotle Bean Chilli

Put all the squash into a roasting tin, along with a few dabs of coconut oil. Sprinkle with the paprika and chilli before putting it into the oven for approximately 30-40 minutes (depending on how big you chopped the squash up). Half way through, take the pan out the oven to give it all a good stir, making sure the spices and oils are evenly spread across the squash, before placing it back in the oven to cook.

When the squash goes into the oven, you can start on the chilli. Heat another tsp of coconut oil in a saucepan, over a medium-high heat.Throw in the onion and garlic when the oil starts to melt. When the onions have started to soften, add the peppers and mushrooms to the pan, stirring so that all the veg are well-combined. Add the Chipotle paste, stirring it over to cover the veg, and let them all cook together for about 5 minutes.

Chipotle Bean Chilli

 

Pour the kidney beans and canned, chopped tomatoes into the pan, adding the handfuls of kale, the coriander and the spices right away. Stir until it’s all combined and then turn down the heat, before leaving to stew for 20-30 mins or so.

Whilst the chilli and the squash are cooking, you can get on with making the salsa. Half the cherry tomatoes and place them into a serving bowl. Dice the avocado, and add to the tomatoes, along with the lime juice and salt. Stir until all mixed up and juicy.  

avocado-salsa

When you’re ready to eat, heat up some tortilla wraps in a warm oven (this will take all of two minutes if the oven is still hot from the squash! Pile it all onto a bowl or a plate, sprinkle some more fresh coriander to garnish, and enjoy!

Chipotle Bean Chilli

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10 Things to Stop Beating Yourself Up Over

10 Things to Stop Beating Yourself Up Over

 

  1. For not being where you want to be. Who is, really? In my mind,  if you already are exactly where you want to be with all of your aims and goals ticked of the list, then what’s the point? Make the most of having something to strive for.
  2. For not knowing where it is that you even want to be. That’s okay too. The world is pretty big and we always change our mind. Fitness people always go on about the importance of having specific goals, which is true to an extent, but it’s also okay to not know quite yet. I have difficulty deciding what to eat for lunch…let alone where I want to be in 1 or 5 or 10 years time.
  3. For feeling guilty after having a ‘cheat’ day. For goodness sake, if you’re going to having a cheat day then enjoy it while it lasts and stop complaining about it. You may not make the best decisions of your life on cheat day… but they probably won’t be the worst either.
  4. For having ‘bad’ food and not working out on a non “cheat” day. The good thing about today is that there is always tomorrow.
  5. For sleeping through your alarm. We all do it. Don’t panic about all the articles that insist that all successful and productive people wake up at the crack of dawn with a glass of lemon water and a shot of wheatgrass. Once in awhile won’t hurt you – sometimes, sleeping in is your body’s way of telling you to calm down and let it rest.
  6. For dropping one of the 10 million balls you’re juggling. Stop comparing yourself to that perfect girl (or boy) on social media who seems to balance a full time job, 20000000 followers on social media, a successful blog, home-cooked meals (exquisitely photographed), 2.5 kids, a social life, extracurricular activities and working out twice a day whilst remaining perfectly manicured and without breaking a sweat. That’s the thing about social media. It’s generally, usually, 99.9% fabrication. You never know what’s going on behind the screen so just prioritise and concentrate on you.
  7. For not being able to create perfectly symmetrical, colour coordinated food. That’s a thing nowadays.
  8. For not knowing what ‘macros’ are. They may be magical, but I lead a very healthy lifestyle despite being oblivious to their powers, and I’m happier for it.
  9. For wanting to get fit but just not knowing how. It’s a learnint curve – everyone has to start somewhere, right?
  10. For secretly hating exercise. Please, who doesn’t? Besides, Love and Hate are just two sides of the same coin, right?