Breakfast is a funny one.
For some of us, the lure of poached egg, or a bowl of bircher, or a Weetbix (or six) is a simple pleasure that gets them out of bed in the morning.
For others, the idea of breakfast makes them physically ill. They’re not hungry for it, ever. They just can’t stomach eating anything that early on in the day.
We’ve all heard the quip that breakfast is the most important meal of the day. Some agree, others aren’t so sure, but one thing is for certain: what you do or don’t eat for breakfast definitely impacts your energy levels throughout the day.
Wolf down a bowl of sugary cereal and you’ll cop an energy crash within hours. Go too OTT on the carbs first thing and might find yourself crawling back into bed for a siesta. Smash a McMuffin and a couple hash browns and you’ll feel like a veritable grease pan.
If you’re looking for easy, nutritious and filling breakfasts that will save you from eating your lunch at 11:30AM, look no further. PEDESTRIAN.TV had a chat with ex-Biggest Loser trainer and founder of TIFFXO, Tiffiny Hall, and she gave us the recipes of her five go-to brekkies that are as delicious as they are good for you.
“Breakfast is the most important meal of the day as it sets you up properly to fuel yourself and get your metabolism firing,” says Hall. “But there is only so far the same meal will take you before you’re sick of repeats.”
From hot to cold, savoury to sweet, here are the five breakfasts Hall’s got on rotation at her place.
HEALTHY BREAKFAST HASH
“My Healthy Breakfast Hash is one of my fave ways to set myself up for the day,” says Hall.
“Eggs are a great source of protein and help you keep fuller for longer, and the serving of sweet potato is a solid side of Vitamin A and some food, wholesome carbs to give you energy to get through your whole day.”
WHAT YOU’LL NEED
2 tsp sunflower kernels
100g sweet potato, peeled and 2cm diced
1tsp olive oil
1/4 tsp sweet paprika
100g shredded kale, leaves only
1/2 red capsicum deseeded and 2cm diced
1 spring onion, finely sliced
2 eggs, cracked into a cup
salt & pepper to taste
WHAT TO DO
- Heat a small frypan over medium heat, toast sunflower seeds and set aside
- Add sweet potato, 1/2 cup water and 3/4 tsp salt. Bring to the boil, cover and simmer for 6 minutes, or until almost cooked
- Drain potatoes, add oil, paprika, kale, capsicum and spring onion, toss well, cover and continue to cook for another 3-4 minutes.
- Gently add eggs to the centre of the pan, cover and continue to cook for another 2-3 minutes, or until eggs are cooked to your liking
- Season with salt and pepper, top with seeds and serve
Calories: 339
PEANUT BUTTER CHOCOLATE SMOOTHIE
“When I know I have a day of filming, I like to be able to grab something as I run out of the door. This is not only delicious, but it’s full of protein to keep me going all morning long.”
WHAT YOU’LL NEED
1/2 cup almond milk
1/2 cup cottage cheese
1/2 banana
1 tbs rolled oats (if gluten-free, use brown rice or quinoa flakes)
1 tbs cocoa
2 tsp peanut butter
4 ice cubes
WHAT TO DO
- Blend
Calories: 345
QUINOA PORRIDGE WITH CREAMY COCONUT POACHED PEARS
“Now this is one of my all time faves. A warming breakfast for those colder mornings. It’s high in fibre and protein. This dish ticks all the breakfast needs and wants boxes.”
WHAT YOU’LL NEED
1 pear, peeled and quartered
1/2 cinnamon stick
1 cardamom pod, crushed
1/2 cup quinoa flakes
1/4 cup coconut milk
50g protein powder
2 tsp coconut flakes, toasted
2 tsp flaked almonds, lightly toasted
2 tsp maple syrup
1/4 tsp ground cinnamon
WHAT TO DO
- Simmer pear, cinnamon, cadamom and 1/2 cup water in a saucepan, covered, for about 10 minutes
- Meanwhile, add quinoa to a saucepan with coconut milk and 1/2 cup water and simmer for 1 minute. Stir through protein powder
- Divide between two bowls and top pears and 2 tbs of cooking liquid. Scatter coconut and almonds, drizzle with maple syrup and dust with cinnamon to serve
Calories: 372
WEEKEND FRUIT TOAST
“Sometimes all you want is a comforting piece of toast with your cuppa, and it’s right here.”
WHAT YOU’LL NEED
1 tbs tahini
1 tsp honey
1 tbs water
1 cup fresh ricotta
1/4 tsp ground cinnamon
1 tsp chia seeds
2 slices wholegrain (or gluten-free) bread
1/2 banana, thinly sliced
4 strawberries, hulled and thinly sliced
12 blueberries
WHAT TO DO
- In a small bowl, combine tahini, honey and water together until smooth and set aside
- Place ricotta, cinnamon and chia seeds in a medium mixing bowl, whisk together to form a creamy spread
- Toast wholegrain bread
- Spread toast with ricotta mix, top with fresh fruit and drizzle tahini sauce over the top to serve
Calories: 378
STICKY DATE PANCAKES
“You should never deny yourself the king of Sunday morning pancakes,” says Hall. “Cottage cheese, almond meal or banana-based pancakes mean they are very much still on the menu before protein options, with a side of enjoyment instead of guilt.”
WHAT YOU’LL NEED
1/4 cup milk
1 tsp lemon juice
20g pitted dates, chopped
1/3 cup plain or gluten free flour
1/2 tsp soda bicarbonate
1/4 tsp ground cinnamon
2 medium eggs
150g cottage cheese
2 tbs greek yoghurt
15g walnuts, chopped
2 tsp golden syrup
WHAT TO DO
- Combine milk and lemon juice and set aside for 5 minutes
- Place dates and 3 tablespoons of boiling water in a small bowl, cover and stand for 10 minutes. Drain, mash roughly and cool slightly
- Sift flour, soda bicarbonate and cinnamon into a medium bowl
- Blend egg and cheese with milk and combine with dates and flour. Add a little extra milk if batter is too thick
- Heat a small non-stick frypan over medium heat and grease with a little oil
- Add 1/3 cupful of mixture and cook for 2 minutes or until bubbles appear, turn and cook the other side
- To serve, top with yoghurt and walnuts and drizzle with golden syrup
Calories: 386
We don’t know about you, but we’re off to bed in the hope that when we wake up it’s time to smash these.
Goodnight.
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