14 Sep The Best Superfood Breakfasts
Breakfast is the most important meal of the day – we all know that’s true! At Vita Hair & Beauty, we try and cram as many superfoods into our breakfast as possible. Not only do they keep us feeling full of energy and provide us with a ton of vitamins, but they keep the hunger pangs away all the way until lunch time. Read on to find out which three recipes are our favourite superfood breakfasts to start the day with.
Classic Superfood Breakfast Bowl
Nothing beats a classic! The best thing about a superfood breakfast bowl is that it can be easily changed and adapted – you can add new fruits, toppings or grains every day to keep the breakfast boredom at bay. One of our favourites is the Chia Oat Pitaya super-bowl. It consists of chia seeds and oats, blended with dragon fruit (pitaya). Not only rich in antioxidants, chia seeds are full of omega-3 fatty acids and high quality protein, much higher than most plant foods. Protein can drastically reduce appetite and cravings, which means morning hunger will be kept well and truly away. Similarly, oats are known to help reduce the risk of cardiovascular disease with their rich antioxidants – so you can’t go wrong with this one. If you feel like making it extra fruity, pack on some mixed berries and sliced kiwis for an extra dose of vitamin C.
4 tbsp chia seeds
1 tsp honey
250ml coconut milk
1 pitaya fruit
Soak chia seeds and oats in coconut milk and honey while you sleep, and once they have gelled blend with the flesh of a pitaya fruit. So simple, but delicious and nutritious and can keep all week in the fridge!
Blueberry Protein Pancakes
For nutritious superfood breakfasts you can’t beat blueberries, which are known for being chock full of antioxidants – infact, some nutritionists even believe that if you only make one change to your diet, it should be to add blueberries. They’re a great source of vitamin K, C, fibre, manganese, and anthocyanin antioxidants, so you can rest assured that you’re getting an incredibly nutritious breakfast. These treats are essentially a blueberry smoothie in pancake form, so you’re pretty much getting all the goodness of a smoothie with all the deliciousness of pancakes – and totally guilt free. If that wasn’t enough to tempt you, they’re super simple to make. Add some chopped strawberries or a drizzle of agave syrup to your finished pancakes for extra indulgence!
1 large banana
2 tsp baking powder
Blend half the blueberries, the banana, milk, egg, and flour in a food processor to make a smoothie pancake batter. Fold in the remaining berries. Heat a nonstick pan over a medium-high heat. Use a touch of olive oil, and wipe it around the pan with a paper towel to absorb the excess. Once the pan is hot, pour your batter in to create whatever size pancakes you prefer! Cook until golden on each side, and serve while warm.
Korean Poached Bibimbap
A ‘Bibimbap’ inspired breakfast may seem a slightly unusual choice for some, but the Korean dish is crammed with a variety of nutrients and will certainly keep you full until lunchtime. Bibimbap traditionally consists of rice topped with sautéed vegetables, protein and a fried or poached egg. We’ve chosen a recipe that has all the healthy options – extra veggies and poached eggs, with the addition of superfood sesame seeds and of course, garlic. Sesame seeds often go overlooked as far as being a superfood is concerned, but they contain huge amounts of vitamins, minerals, natural oils, manganese, copper, zinc, fibre and thiamin. Phewph. As for garlic, recent studies have focused on garlic’s potential to reduce the risk of heart disease, cholesterol levels and cancer. Several studies suggest that garlic makes platelets (the cells involved in blood clotting) less likely to clump together and stick to artery walls, therefore acting as an anticoagulant and so reducing the risk of heart attacks.
4 tsp toasted sesame oil
1 carrot, peeled and cut into 6mm matchsticks
1 courgette, cut into 6mm matchsticks
2 green onions, finely sliced
100g sliced mushrooms
1 garlic clove, peeled and minced
150g cooked brown rice or quinoa
1 tbsp chopped basil
1 tsp toasted sesame seeds
2 poached eggs
Over a medium heat, in a large frying pan heat 1 tsp of the sesame oil and add the vegetables with a pinch of salt. Stir frequently until the vegetables are browned, approx. 3 minutes, then remove from the pan. Place the pan back on the hob and add another 1 tsp of sesame oil, frying the mushrooms once it gets very hot. Cook for around 3 minutes, then add the garlic and continue to stir for another couple of minutes until the mushrooms are brown. Remove from pan.
Once more place the pan back on the heat and add the remaining 2 tsp of sesame oil. Once it’s very hot, add the brown rice and spread it over the bottom of the pan. Let is crisp for a minute or so, then stir and allow to crisp for 2 minutes more. Divide between two bowls and top with the vegetables, fresh herbs, sesame seeds and a poached egg. Serve right away!
Who said having a nutritious and delicious breakfast had to be hard work or boring? The best thing about all these recipes is that they’re fairly simple to make and can add a splash of variety to your week. You can always knock them up the night before if mornings are a bit difficult for you to get cooking. Let us know which your favourite is!