Clinical nutritionist Roberta Nelson shows us how to get the day started, properly.
Breakfast can be an afterthought when time is thin, but it’s a very important meal that sets you up for the rest of the day. This lemon and blueberry breakfast jar is a meal that’s convenient, nutritious, and will keep you fuller for longer.
Makes 1 jar
Ingredients:
½ cup rolled oats
1 tbsp chia seeds
A handful of nuts
1 tsp cinnamon
Zest of 1 lemon
½ cup frozen blueberries
¾ cup milk of your choice
2 tbsp Greek, plain or coconut yoghurt
Method:
Place all the ingredients into a jar, combine well and leave in the fridge to soak overnight. Top with granola, more berries or some extra nuts and seeds if you like. Make up to three jars at a time to take to work during the week.
Here are some other great recipes to consider.
Avocado smash is good, but adding ricotta to it makes it better. While the avocado has your healthy fats covered, ricotta provides you with enough protein to keep you going through the morning without getting hungry or letting your energy slump. It will also make a difference to your afternoon by controlling your sugar cravings all the way through your day.
Ingredients:
½ avocado
2 tbsp ricotta
Pinch of salt and pepper
Squeeze of lemon
Method:
Combine the avocado with ricotta and add the salt, pepper and lemon juice. Spread thickly over a piece of multigrain sourdough.
Have some leftover vegetables from the night before? Or some spare brown rice or quinoa? Try this breakfast delight.
Ingredients:
2 eggs
Handful of spinach
Crushed nuts and/or seeds
Hummus
Avocado
Method:
Boil the eggs and add them to your leftovers with the spinach. You can up the nutrition by adding the crushed nuts or seeds, a dollop of hummus or some avocado.
Roberta Nelson is a Melbourne-based naturopath and clinical nutritionist. She is also a member of the National Herbalists Association of Australia (NHAA) Visit her website for more information.
Photography: Ben Mulligan
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