Starting your day STRONG can set us up for a productive, feel good day 

How we fuel, move and rest our bodies makes a HUGE impact to our overall energy levels 

A balanced breakfast that can help supercharge our energy levels includes protein, (slowly digested) carbohydrates ie wholegrain, and a splash of healthy fats 

Here’s why they’re important:

• Proteins. These don’t give us an immediate burst of energy but they are extremely important for preventing energy crashes and maintaining our alertness throughout the day 
• Carbohydrates. These are the main source of energy for your body and why its SO important not to cut them out of your diet entirely. There are different forms of carbohydrates, whole grain ones are great for slow energy releasing 
• Fats. These supply energy and also help your body absorb some vitamins. Fats give us twice as much energy as proteins and carbs

 

Choc Cherry Overnight Oats

Serves: 2
Total time: Overnight

Ingredients
1 1⁄2 cups milk or your favourite non-dairy milk
1 cup rolled oats
3 tbsp raw cacao or cocoa powder
2 tbsp maple syrup
1 teaspoon vanilla extract
2 cups cherries, pitted, plus a few extra for serving (optional)
1 tbsp cacao nibs or chocolate chips for serving

Instructions
Place the milk, oats, cacao powder, maple syrup, and vanilla extract in a jar or container with a lid
Shake until everything is mixed together
Place in your fridge overnight (or for at least 5 hours)
Just before serving, fold in the pitted cherries
Spoon into two bowls and top with the cacao nibs or chocolate chips and extra cherries, if using

 

Curry Avocado Egg Toast

Serves: 2
Total time: 15 minutes

Ingredients
1 avocado
1⁄2 tsp curry powder
2 tsp lime juice
1⁄8 tsp salt
2 large eggs
1 tbsp olive oil
2 slices bread
Chopped coriander, for garnish

Instructions
In a non-stick pan, heat olive oil on medium-high until very hot
Carefully add the eggs and cook until the whites turn golden brown and crisp around edges
Season with salt and pepper
Next, in a small dry pan over a medium heat, toast the curry
powder until fragrant
Toast 2 slices of bread
Mash the avocado with the lime juice, salt, and curry powder
Top each slice of toast with the avocado mash, 1 crispy egg and chopped coriander

 

Egg Muffins

Serves: 12
Total time: 25 minutes

Ingredients
12 rashers of lean turkey bacon
The whites of 15 eggs
3 small eggs
70 grams of lean turkey sausage, chopped
1 red bell pepper, deseeded and sliced
60 grams of baby spinach or chopped regular spinach
1⁄2 white onion, diced
1 clove of garlic, crushed
1⁄2 jalapeno chilli pepper, finely sliced
11⁄2 teaspoon of salt
1 teaspoon of black pepper

Instructions
Begin by preheating your oven to 180°C/350°F/gas 4
Coat a muffin tin or individual muffin cups with a little cooking spray to prevent sticking
Wrap a slice of turkey bacon around the inside of each muffin tin and create a layer of spinach at the bottom of each
Add the onion, garlic and jalapenos to a frying pan and sauté until
the onions are translucent, the garlic is beginning to caramelise
and the jalapenos are releasing a spicy aroma
Once the onion mixture is cooked take it off the heat and divide
it between the muffin tins creating a layer of onion on top of the
spinach
On top of this, add the sausage and bell pepper
Meanwhile, in a large bowl whisk the eggs whites, whole eggs,
salt and pepper together
Once the eggs are well combined, pour them into the muffin tins so that the vegetables are submerged, this will prevent them from burning in the oven.
Bake for 25 minutes, or until golden brown on top, and serve

Slow Cooked Apple Pie Oatmeal

Serves: 5
Total time: 4-8 hours

Ingredients
100 grams of steel-cut or Irish oats
400ml of unsweetened almond milk
2 medium apples, chopped into 1 cm cubes
1 teaspoon of coconut oil
1 teaspoon of ground cinnamon
1⁄4 teaspoon of ground or freshly grated nutmeg
2 tablespoons of maple syrup
A squeeze of lemon juice

Instructions
Add all the ingredients to your slow cooker
Stir the mixture together until well combined and then cook it on a low heat for 8 hours or a high heat for 4 hours
By this point the oatmeal mixture will have thickened and will be the consistency of porridge
Give the oatmeal a good stir and eat as is or finish with your favourite
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