As a clinical nutritionist, I simply can’t express how important it is to set yourself up with a nourishing breakfast each and every day. It really is the key to stabilizing energy and preventing a mid-morning slump. That said, what I often hear is that people simply don’t have enough time in the mornings. I completely understand and relate, but I’m here to show you that with a little bit of preparation and some great recipes on hand, you can prepare a nutritious breakfast in just minutes.
Pro tip: use your Sundays to meal prep. Pre-chop your fruits for the freezer, portion out fresh fruit to pop over your breakfast (see recipes below) and ensure you have clean jars and containers to prep your morning meal.
Here are four of my favourite breakfast recipes that I have on repeat:
A fruit-filled chia pudding provides a powerful boost of gut-loving omega-3 fatty acids and fibre, which helps to keep you regular and prevents sugar cravings later in the day. Plus, it’s so quick to whip together and sets in as little as 10 minutes.
3 tbsp chia seeds
1 cup almond milk
½ tsp cinnamon
½ banana, mashed
1 scoop vanilla protein powder
¼ cup almonds
Handful fresh raspberries
Handful fresh blueberries
Handful fresh raspberries
Handful fresh blueberries
1. Place the chia seeds and almond milk in a bowl and stir to combine.
2. Add the rest of the ingredients and stir well.
3. Place in the fridge for 10 minutes or overnight to set.
4. When the pudding has set, top it with a handful of fresh raspberries, blueberries and almonds.
While granola seems to be a healthy choice, many store bought varieties contain sweeteners and hidden sugars. I believe that all foods play a part in the healthy life, which is why I created my signature granola recipe a few years back. Once roasted, this granola gets a beautiful golden texture with a lovely crunch and can be enjoyed with Greek yoghurt, some fresh berries, chia seeds and a sprinkle of cinnamon. Pro tip: portion this out the night before so you can grab it and go in the morning.
Makes: 1 tray
2 cups coconut flakes
¼ cup virgin organic coconut oil, melted
2 cups mixed raw nuts, roughly chopped
½ cup sunflower seeds and pumpkin seeds
1 tsp ground cinnamon
2 tbsp rice malt syrup or maple syrup (see note)
1. Preheat oven to 120 C.
2. In a food processor or mini-blender, whiz up the coconut flakes, nuts, seeds and cinnamon.
3. Heat up the coconut oil and rice malt/maple syrup on the stove.
4. Once the nuts and seeds are chopped, mix all ingredients in a bowl. Add the coconut oil and rice malt/maple syrup.
5. Spread evenly on baking paper on a tray and bake for about 15-20 minutes, until golden, turning halfway.
6. When golden (I like to make mine quite dark; the darker it is, the crunchier it is), remove and cool immediately to get it crispy.
Note: I personally don’t sweeten my granola at all. Perhaps do half a batch with, half without and see what you like.)
If you follow me on Instagram, you’ll know that I’m a sucker for a smoothie and an acai bowl. That said, there are many recipes around that aren’t nutritionally balanced. Giving your body a hit of fruit without any protein or good fats isn’t going to keep you full throughout the morning. A great smoothie needs to have a balance of the essential macronutrients our bodies need to thrive: healthy fats, fibre and protein. Here’s my signature recipe:
1 serving of protein powder (either 100% natural pea, sprouted brown rice or whey protein) or 2 tbsp LSA mix, or 2 tbsp Greek yoghurt
1 tbsp natural almond or peanut butter
1-2 tsp stevia granules/powder or 3-4 drops stevia liquid
½ tsp ground cinnamon
1 tsp vanilla extract/powder (if available)
1 tbsp chia seeds or psyllium husk
½ cup frozen berries (can omit)
¼ -½ frozen banana
½ cup spinach leaves (can omit)
½-1 cup almond or coconut milk
½ cup ice blocks
½ cup filtered water
1. Add all ingredients to a food processor or blender.
2. Pour into a glass or bowl and top with desiccated coconut, sliced fruit or nuts and seeds for the crunch factor!
This breakfast has everything; it’s full of antioxidants, protein and healthy fats to jump-start your day. Mix and match your toppings – the combinations are endless! It’s my quick go to breakfast on a busy day.
1. To make the cinnamon protein yoghurt, mix the yoghurt, 1 tbsp LSA, stevia powder, cinnamon and vanilla powder, if using, in a bowl that can be put in the freezer. (You can freeze the yoghurt for 30 mins making a big batch and storing it in the freezer).
2. For the health bowl, spoon the frozen yoghurt in the centre of the serving bowl and add all the remaining ingredients including 1 tbsp LSA. Garnish with mint before serving.
Jessica Sepel is a clinical nutritionist, best-selling author, international health blogger and the beloved voice behind JSHealth and @jshealth. She is passionate about helping people overcome fad dieting and disordered eating, having gone through her own struggles with food. Her philosophy is focused around balance, rest and building a healthy relationship with food. She recently launched the JSHealth App, which features a world-first nutrition clinic, hundreds of healthy recipes, a daily meal planner, health guides, body love support and much more.