In this video, I am going to show you 3 healthy energy breakfast ideas that will help you feel energized and alert all day!!! Below here, I also put the recipes, written down, in case you want a few more details to how to make them.
Breakfast 1: chia bowl and cacao drink
Chia bowl
This first one is super quick to make. So, if you’re in a hurry in the morning, this one is absolutely perfect!
Ingredients:
- 3 tablespoons of Chia seeds: they are rich in fiber, protein and help to reduce blood sugar levels
- Unsweetened almond milk (you can also use coconut milk)
- Nuts
- Coconut flakes (optional)
- Berries (optional): Berries are low in sugar and are full of antioxydants.
Recipe:
- The night before, you’re going to put in a bowl: 3 tablespoons of chia seeds for 5 0z or 150 ml of almond milk.
- You can put your mixture in a mason jar if you need to bring it with you.
- Leave this in the fridge all night long.
- In the morning, I like to take it out before I get myself ready so it’s not too cold. Sometimes, I will even add a bit of warm water.
- Now, just add some nuts, coconut and berries!
Cacao drink
With this, I am preparing a healing drink: It’s not vegeterian, but all you have to do is take out the collagen or you can use the smoothie recipe right afterwards instead.
Ingredients:
- Collagen
- 2 teaspoons of raw cacao
The collagen that I am using is hydrolyzed which makes it is easier for your body to absorb the protein. This helps with your bones, have healthier skin and nails, lowers joint pain, helps with muscle mass and to repair the body.
Be careful to use raw cacao, not cocoa powder. The second one has lots of sugar and is highly processed. Cacao helps with your mental performance, so it’s great if you have brain fog. It has lots of nutrients that will help increase your energy levels, like iron, magnesium and potassium. Read about the many healing benefits of raw cacao here.
Recipe:
Just put 2 scoops of collagen powder in your cup. Then add 2 teaspoons of raw cacao powder. Heat up some water and pour it into your cup.
Breakfast 2: healthy omelette and smoothie
Healthy omelette
Ingredients:
- 2 eggs: have lots of protein and B vitamins
- Red pepper
- Mushrooms
- Spinach
- Extra virgin olive oil
Recipe:
- Break the eggs in a bowl.
- You can add some sea salt and pepper if you like.
- Use a whisk to mix the eggs.
- This step is optional. You can put olive oil in a pan and cook the veggies in the pan over medium heat. But you can also slightly cook them in your omelette afterwards.
- Then heat up a second pan with some olive oil at medium heat.
- Pour the eggs in the pan.
- To help make your omelet, you can pull back some of the cooked egg and stir it a little to let the raw egg access the pan and cook.
- Allow the eggs to cook about 20 seconds.
- Add the veggies on half of your omelet.
- After a few seconds, fold the half with no toppings over the veggies to make a half circle.
- Now turn your omelette over so that it gets golden on the other half
- And put it in your plate!
Smoothie
Ingredients:
- 1 avocado: has more potassium than bananas, can reduce cholesterol, awesome for the heart
- A handful of spinach leaves
- Unsweetened almond milk: or coconut milk
- Ginger powder
- 1 banana
- 1 teaspoon matcha powder: has 10 times more antioxydants than normal green tea. It helps to reduce stress, boosts your brain, helps to be more focused and alert and helps to have more long lasting energy.
Recipe:
- Cut up the banana and put it in your blender.
- Take out the pit out of the avocado and scoop out the flesh. Put it in the blender.
- Add the amount of almond milk you like. If you prefer a more liquid type of smoothie, then you will need to add more milk in there.
- I put just a little bit of ginger but if you want more spiciness, you can add some more.
- Add the rest of the ingredients and blend!
Breakfast 3: big healthy breakfast and miso soup
Big healthy breakfast
This one is for when you have a little more time and you’re really hungry.
Ingredients:
- 1 egg
- Extra virgin olive oil
- Sea salt
- Spinach leaves
- 1 plantain: rich in fiber, potassium, magnesium and vitamin A
- 1 avocado
- Lemon juice
- A few nuts
Recipe:
Plantain chips:
- Preheat the oven at 200 degrees Celisus or 390 degrees Farenheit.
- Cut up the plantain and place in a bowl.
- Drizzle with olive oil and then add sea salt.
- Place them on a baking sheet, make sure they’re not over each other.
- Put them in the oven between 13 and 20 minutes or until they are crispy and starting to get slightly brown.
Avocado sauce:
- Take out the avocado flesh.
- Put it in a bowl.
- Put a little lemon juice and sea salt, depending on your taste.
- Take a fork to squash it.
Sunny-side-up egg:
- Heat up the pan to a medium temperature.
- Pour some olive oil to the pan.
- Put your egg in the pan and just let it cook for about two minutes or until the white is cooked but the yellow is slightly runny.
- Add some sea salt.
Big healthy breakfast finishing touch:
- Now that you have your plantain chips with your avocado sauce beside it with your sunny-side-up egg, you can add the last ingredients. Put a few fresh spinach leaves and some nuts! There you have a filling and super healthy energetic breakfast meal in front of you!
Miso soup
Here is a very basic miso soup recipe. You can always add some mushrooms or tofu.
Ingredients:
- Organice miso paste
- Fresh seaweed: kombu or wakame: they are rich in iodine, calcium and vitamins A and C
Recipe:
- I just put one teaspoon of miso paste. You can always more after tasting it.
- Then I take some fresh seaweed and I rinse off the excess salt.
- Cut up the seaweed in pieces in the bowl.
- Then add some hot water and mix.
Here is a list of foods to make your own healthy energy breakfast:
- Nuts and nut butters
- Coconut
- Eggs : scrambled, boiled, omelet
- Chia seeds
- Flaxseeds
- Avocados
- Raw cacao
- Low-sugar fruits: raspberries, blackberries, blueberries, grapefruit or kiwi
If you want to eat like Japanese people for breakfast, you can drink the miso soup and try some natto! I talked about this food in a previous video. Click here to see “why you should eat natto beans to heal your body“.
I also really like to eat fermented foods for breakfast to get some natural probiotics!
Get cooking!
So, now go try these recipes and share in the comments your special energizing foods or your own healthy energy breakfast ideas!