Breakfast Hacks – Your keys to creating a balanced breakfast in 5 minutes

This month we are talking about how to create a healthy habit that has longevity. Therefore this month’s recipe is not so much a recipe but more of a breakfast ‘hack’…

How many of us run out the house in the morning without having a proper meal? Or perhaps we’re just not feeling hungry, in a rush and instead have a coffee and reach for something sugary by mid-morning? Starting up your day with a good breakfast habit is one of the fundamental ways to optimising your health, and will set you up for the day – balancing blood sugar (avoiding fatigue slumps, sugar cravings and brain fog), and also provides us with the energy and nutrients to make the most out of your day.

The key is to a balanced breakfast is including all the macronutrients – protein, healthy fats, and carbohydrates; plus micronutrients in the form of phytochemicals vitamins and minerals found in fresh food.

Here’s how to get it done in 5 minutes per day*

*…Ok, ok caveat here – It takes 20 minutes of prep a week to achieve a 5 minute daily assemble – but totally worth it!

Breakfast Hack Photo.jpg

STEP 1
PREP your meals. Essentially this means pre-cooking the necessities:
Allocate 20 minutes a week to cook up your greens/proteins and grains; then every morning all you need is 5 minutes to assemble – and voila! If you are not hungry take to work in a Tupperware and instead have the juice of half a lemon in 1 cup warm water – this will get those digestive juices flowing!

STEP 2
Assemble: Choose one or more from each food category:

1. CHOOSE YOUR PROTEIN:

  • Once a week, boil or scramble 5 eggs, or
  • Whole smoked trout (about $12) and slide the fatty fish flesh off the bone, or
  • (V) Make your own baked beans – cannellini beans cooked in tomato sauce

Place in a container in the fridge.

2. CHOOSE YOUR GRAIN (We recommend gluten-free such as):

  • Cook up a pot of quinoa or
  • Rice or
  • Gluten free bread

Place in a container in the fridge.

3. DON’T FORGET THE GREENS

One a week cook up a couple of bunches of your favourite greens – like rainbow chard, silverbeet, broccoli, brussel sprouts, spinach (try to use organic greens as they are heavily sprayed with pesticides).

  • Cut them up, add to a large pan with a 1/4 cup water (By adding just enough water so they don’t burn water the greens kindof steam/fry, locking in nutrients).
  • Add garlic, onion, lemon juice, salt and pepper if desired.
  • Cook until soft.
  • Add 1 tsp. grass fed butter (add after you have taken off the heat)

4. DRIZZLE ON THOSE GOOD FATS

Slather on your favourite healthy fat:

  • Avocado oil
  • Cashew cheese
  • Hemp oil
  • Grass-fed butter
  • Chia oil

Every morning – assemble some of the above before you run out the door and pat yourself on the back for being organised as you enjoy a hearty breakfast in 5 minutes. Research says is takes 21 days to cement a new habit – go on try it! Your body and your microbiome will love you for it.

By Karen Saunders