Dairy free and gluten free berry boost smoothie bowl
I said this before but breakfast is my favourite time of the day. Even if I wake up at 10 am (which has not happened in a while!!) or it takes me a while to have a meal in the morning I will not skip this! It’s just too enjoyable.
The way I make this enjoyable and exciting is by having variety! Breakfast can be boring if you eat porridge every day…so here are some breakfast ideas to have every morning which you can easily fit with your work schedule.
Dairy free and gluten free Berry Boost Smoothie Bowl – I promise you it takes 2 min to do so you shouldn’t pull the excuse of no time :).This berry boost smoothie bowl has a beautiful dark purple colour which you will fall in love with.The colour comes from maqui berries, usually found in Chile and they look pretty similar to elderberries. You can buy this powder in health food shops and must warn you it does come at a hefty price, as most branded “healthy” foods. The dark purple colour is a sign of flavonoids content in maqui berries with some articles saying it has one of the highest contents of these beneficial antioxidants (Fredes et all, 2014) but the actual impact of these on human health has been less researched. I do prefer however to add flavonoids into my diet as much as I can versus eating a piece of cake:).
Porridge and to make it interesting slice some banana, add some seeds (whatever you have in the cupboard or whatever you find in the work café if you are lucky enough to have one and sprinkle some cinnamon. I tend to take a banana with me and cinnamon I can find in the work restaurant or borrow from the coffee counter ;).
Sourdough with sliced avocado and chilli for a extra kick of capsaicin to get your metabolism going. The way to make this work when you need to rush out of the door? Prepare the ingredients a night before: slice of sourdough, half of avocado, sliced chilli (should take you 3 min) and when at work pop the slice of sourdough in the work’s toaster (hopefully most of work places should have one), use a spoon to take the flesh of avocado out, season with salt, and pop the chilli slices on top. DONE!
Bircher musli with seeds and fruits (5 min prep). Best to do the night before (just before you brush your teeth or while you cook dinner even better). In a jar or whatever smaller container you have (jar just looks prettier and remember you do eat with you eyes just as much you eat with your mouth) take 4 tbps of oats, add 2tbps of seeds (pumpkin, sunflower, chia, sesame, whatever you have is fine), dried fruits (raisins, currants, untreated cranberries or cherries, again whatever you have in the cupboard) and/or frozen fruits (berries work the best) add juice from half of orange, 1 tbps of yogurt and add pure almond milk so you cover all ingredients. Mix well and leave overnight in the fridge. Don’t forget to take it with you in the morning. Enjoy on the train, at your desk or if you like to eat before you leave for work in the comfort of your own house.
It’s Friday!! If you have the benefit of working from home go freestyle with scrambled eggs on rye toast topped with coriander or parsley or any other herb you like if you fall in the proportion of people that hate coriander (WHY?? It tastes delicious!) for a flavour boost and some added vitamins and beneficial oils. If you do have to go to work (I already feel sorry for you) and at least you are lucky to have a café at work then you can always take a slice of rye toast with you and some herbs and just opt for the work scrambled eggs.
Smoked salmon with avocado on sourdough with a side of watercress or spinach.
It’s pancake day!! Try these delicious recipes. Or grate an apple or a pair in the normal pancake batter for another twist in the classic. Top with maple syrup and cinnamon.
With these options you do:
- Get variety in your diet and therefore different nutrients;
- It helps lower your intake of dairy;
- You get a good source of protein;
- It helps you get different types of carbohydrates into your diet;
- Dairy free and gluten free berry boost smoothie bowl
- 1 ripe banana or if you don’t like banana change for 1 avocado (this is mainly for consistency rather than flavour)
- 1 large handful of walnuts (you can choose whatever nuts you have in your cupboard but walnuts have a nice flavour)
- Small handful pumpkin seeds
- Handful frozen berries
- Squeeze of lemon juice
- A few mint leaves and extra to decorate
- 1 tbps maqui powder
- Half a cup of pure almond milk (I used Rude Health)
- Place all ingredients in a blender (I use Nutribullet because it blends everything really smoothly and doesn’t take too much space in my small kitchen but any blender you have should be fine). Blitz for 1 min or so or until everything is smooth.
- Scoop out the content into a bowl. It should be pretty thick (the consistency of thick yogurt) holding on the spoon. Level out with the spoon or just give your bowl a few shakes. As we usually eat with the eyes and not just with the mouth decorate as you wish. Here I have used a few drops of coconut yogurt loosened with a few tbsp of almond milk (if you are not dairy intolerant than using normal yogurt works just as fine). Take a cake tester or a toothpick and run swirls through the thick smoothie making sure you run through the middle of your yogurt blobs. Add small leaves of mint and a few leftover frozen berries and it’s done.