Kick-start your day and reclaim breakfast with these healthy recipes featuring scrambled eggs, kefir, cherries and chocolate

SKIPPING the first meal of the day can lead to poor health and weight gain. So this year, we’re bringing brekkie back!

The saying goes that it’s the most important meal of the day, and it turns out Mum really does know best. A study has found people who miss breakfast have a greater build-up of fatty material in their arteries.

“Without a morning meal, we rely on stress hormone cortisol to increase blood sugar levels for energy,” says nutritional therapist Kay Ali. “This causes our levels to spike, setting us up for weight gain and insulin resistance.”

So here are five smart, super-charged meals to kick-start your day.

The immunity booster

Turmeric scrambled eggs on toast with mushrooms and avocado by nutritionist Libby Limon

“Turmeric is great for the immune system, and the fat in the egg yolks helps the body absorb it. Mushrooms up-regulate the immune system or down-regulate when needed, meaning they are good for both allergies (overactive immune systems) or defending against infections (underactive). Avocados contain vitamins A, C and E, and garlic is known for its antiviral qualities.”

1tbsp olive oil
1/2tsp turmeric
Black pepper
2 eggs
50g mushrooms, sliced
1 clove garlic, finely chopped
1tbsp parsley, chopped
1 slice wholegrain toast
1/4 avocado, smashed

1. In a small non-stick pan on a low heat, add half the olive oil. In a bowl, beat the turmeric and black pepper into the eggs, add to the pan and cook, scrambling gently.
2. Add the remainder of the olive oil to another pan and stir-fry the mushrooms and garlic for 5 minutes. Season and add the parsley before removing from the heat.
3. Spread the toast with the avocado, layer up the mushrooms and scrambled eggs, then serve.

The weight-loss wonder

Natto on toast by Kay Ali

“You might not have heard of it yet, but natto (fermented soya beans) can be found in Asian supermarkets, health-food stores or online,” says Kay.

“It’s super-high in protein, which means it will leave you fuller for longer and less likely to snack. It’s also a powerhouse of nutrients as it’s high in both iron and manganese, as well as being a good source of copper, magnesium, zinc and selenium.

“Plus, because it’s fermented, it’s also full of good bacteria that will help with digestion and weight loss. Add in whole-grain bread for fibre and you’ve got the ideal breakfast for anyone wanting to reach their weight-loss goals.”

Handful spinach
2tsp olive oil
Pinch sea salt
4 cherry tomatoes, quartered
Few sprigs fresh coriander, chopped, plus sprig to garnish
Juice 1/2 lemon
1 slice wholegrain toast
1tbsp natto
Black pepper

1. In a saucepan, lightly sauté the spinach in the olive oil. Add salt and set aside. Mash together the tomatoes and coriander in the lemon juice, reserving some juice to use later.
2. Place a layer of spinach on top of the toast, followed by the tomatoes. Add the natto on top with a drizzle of lemon juice. Season with black pepper and garnish with a sprig of coriander.

The post-gym refuel

Cherry chocolate smoothie by Libby Limon

“If you like to work out in the morning, it’s essential to fully nourish your body post-workout to help muscle recovery and prevent oxidative damage from increased energy production,” says Libby.

“Cherries, raw cacao and pomegranate juice contain high levels of antioxidants to protect cells and help the body repair more quickly. Almonds are one of nature’s most abundant sources of magnesium, which relaxes your muscles and aids recovery. And since sports protein shakes often have high levels of sweeteners, flavourings or preservatives, it’s better to just add some pure hemp protein (available from health-food shops) to a home-made smoothie instead.”

25g blanched almonds
50g frozen cherries
30g hemp protein powder
2tsp raw cacao powder
100ml pomegranate juice

Blend all the ingredients together with 100ml water and serve in a glass.

The energy shot

Matcha and lemon soaked oats by Libby Limon

“Matcha (available from health-food shops) is powdered green tea containing caffeine. As well as providing an energy boost and helping you focus, it contains calming compound L-Theanine, which sustains the energy fire-up. The apple and oats provide complex carbohydrates needed by cells to produce energy. The protein from the yoghurt and milk means your blood sugar will remain balanced, and you should feel full and revitalised for the day ahead.”

1 apple
1/2 lemon
150g 0% fat Greek yoghurt
40g oats
1/2tsp matcha powder
100ml brown rice milk or any other milk

1. Grate half the apple and zest the lemon. Mix with the yoghurt, oats, matcha and rice milk. Soak for 2 hours or overnight.
2. When ready to serve, slice the other half of the apple, squeeze over lemon juice and steam for 3 minutes, then leave to cool. Place on top of the oat mix and serve.

The stress reliever

Kefir porridge by health coach Milla Lascelles

“You can buy fermented milk drink kefir at many supermarkets now,” says Milla.

“As well as supporting gut function, it helps to stabilise moods and brain activity.

“A wealth of research shows that a healthy gut supports a healthy brain. The walnuts and flaxseed used in this recipe contain omega-3 fatty acids, which improve cognitive function and reduce cortisol levels. Cinnamon has antioxidant properties to protect brain cells. Oats are a great anxiety-buster as they contain B vitamins, magnesium and fibre – all of which help regulate mood. They also contain the amino acid tryptophan, which helps the brain produce mood-boosting serotonin.”

25g porridge oats
100ml kefir
1tsp cinnamon
6 broken walnuts
1tsp flaxseeds

1. Pour 200ml water into a small pan on a low heat and stir in the porridge oats, mixing continuously until it shows the first signs of bubbling.
2. Pour in the kefir, making sure you keep stirring until the porridge has thickened. Add toppings as you please.

Source: Journal of the American College of Cardiology

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