A certain member of the beauty desk rarely eats breakfast, save for a white Americano from Pret (much to the dismay of the other team members). Eating a healthy, balanced breakfast not only kick starts your metabolism so you start burning, rather than storing, calories early, but researchers at Imperial College London found people who skipped breakfast sought out higher calorie foods later in the day.
However, not all breakfasts are born equal, a bowl of Coco Pops just won’t cut it, so we called on Lucy Jones, Consultant Dietitian and expert on Channel 4’s The Food Hospital, who has provided us with a one week breakfast plan. Try it for a week and see how you feel. Tweet us @ellebeautyteam with your feedback, we’d love to hear from you.
Apple Juice Soaked Oat Muesli with fresh fruit
Method:On Sunday mix the 25g whole rolled oats and 20g sunflower seeds. Pour 50ml apple juice on top until just covering the oats. Cover with cling film and leave in the fridge overnight. Monday morning, top with 180g plain live yoghurt, 1 chopped brazil nut and 20g chopped almonds, plus fresh fruit (if you have any to hand).
Health Benefits:Oats are the highest source of soluble fibre of all the grains, helping to keep you fuller for longer. Their specific type of soluble fibre, beta-glucan, has been proven to lower cholesterol. A claim also made by almonds, just 30g almonds a day can help to reduce cholesterol.
This also packs a nutritional punch, containing probiotics from the yoghurt and antioxidants from the fruit.
Breakfast Smoothie
Method:Pour 125ml soya, oat or almond milk into a blender with 1/2 peeled banana, 1 tablespoon almonds, 1 tablespoon oats and blend until smooth. Add another 125ml milk and 1/2 teaspoon of runny honey if desired. Blend quickly and serve immediately.
Health Benefits:Soya is naturally low in saturated fat and a great source of amino acids (the building blocks of protein). In fact, World Health Organization research has shown it is equal in protein quality to meat, milk, and egg. Its inclusion in the diet helps to reduce cholesterol, making soya milk an excellent addition or replacement to dairy.
The oats provide a great source of B vitamins like thiamine, folate and vitamin B5, essential for releasing energy from the food you eat. They are also super high in essential minerals like manganese, phosphorus, magnesium and iron.
Almond Breakfast muesli (Makes 8-10 portions)
ngredients 2 tbsp Natural yoghurt and berries/chopped fruits to serve with on the day.
Method Prepare this at the weekend. First, preheat oven to 160c (140c fan, gas mark 4)
Stir together 100ml apple juice, tbsp extra virgin olive oil, 100g flaked almonds, 4tbsp sunflower seeds, 2tbsp pumpkin seeds, 1tbsp milled linseed/flaxseed, 1tbsp sesame seeds,2 tbsp oats in a large bowl. Spread onto a baking tray and oven bake for 25-30 minutes until golden brown, stirring half way. Leave to cool completely before storing in airtight jar.
Serve with 2tbsp natural yoghurt and berries or chopped fruit on the day.
Health BenefitsThis breakfast is packed full of fibre, which helps to improve bowel health. Linseeds are rich in plant omega 3’s alpha-linolenic acid and lignans, which have antioxidant quali
The Grab and Go Day
Packet Belvita Breakfast biscuits. 2 satsumas or I orange. Skinny latte from coffee shop.
Health BenefitsEating breakfast, even on the run is much better than no breakfast for weight, energy levels, cholesterol and insulin sensitivity.
A grab and go breakfast can be well balanced by having wholegrain carbohydrates which are released slowly through the morning (and are even fortified with vitamins and minerals), a portion of fruit, a portion of dairy and definitely don’t feel guilty about the coffee......coffee contains antioxidants which could protect your heart and maybe even help to reduce the chance of developing diabetes or parkinson’s disease.
Almond Butter Toast
Spread 2 slices of soya and linseed toast with 10g Almond butter (look for one with no added sugar or salt) and slices of banana (1/2) on top. Serve with an orange or 2 satsumas and a glass of low fat or soya milk (200ml).
Health Benefits:As well as being really tasty, Soya and linseed bread has an impressive resume. In 2 slices, it provides 30% of your daily calcium needs, over half of your fibre needs and has a low glycaemic index to boot.
The almond butter provides a healthier alternative to dairy butter or peanut butter. As well as their impact on cholesterol, almonds are very high in vitamin E, an essential fat-soluble vitamin and powerful antioxidant.
The vitamin C in the satsumas helps you to absorb the iron from the bread and almonds.
Smoked salmon and Scrambled eggs
Ingredients2 free range eggs50ml soya milk60g smoked salmon (can use mackerel, kipper fillet or sardines as alternative)1 wholewheat muffinOlive oilChopped mixed fruits – whatever left over from week
Method:Lightly whisk 2 free range eggs whilst adding 50ml soya milk. Scramble either by heating and stirring on the hob or in the microwave, stirring every 30 seconds. Lightly spray a wholewheat muffin with olive oil before grilling or toasting. Pour the eggs over the muffin and serve with 60g smoked salmon cut into slices (you could use mackerel, kipper fillet, sardines instead). Have a bowl of fruit salad on the side (anything left over from the week).
Health Benefits:Smoked salmon is a source of omega 3 fatty acids, particularly EPA and DHA. Omega 3’s are important for brain function, heart health and reducing inflammation throughout the body. Both salm
The Healthy grill up (serves 1(
Method: Grill a large tomato (halved), 2 turkey rashers, and 2 soya sausages. Heat a small tin of baked beans on the hob and stir fry 3 large mushrooms in a spray of olive oil. Poach 1 large free range egg and toast a slice of soya and linseed bread.
Health Benefits:Cooked tomatoes provide lycopene, a powerful phytochemical which may help to reduce the risk of stroke and prostate cancer.
Turkey rashers are a healthier alternative to bacon as red and processed meats have been linked to bowel cancer.
Baked beans, as well as being high in fibre, contain essential minerals to health including potassium, selenium, zinc, copper and phosphorus. They have the same fibre beta-glucan as oats which is highly beneficial to health.
This breakfast is full of fibre with a low GI and will keep you full up for ages, making it great for weight control.
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