Energy fuelled breakfasts

The most important meal of the day

With the world now waking up to new normal, it’s time to start getting our mornings back into some sort of routine. But don’t sweat it – simplicity is key. Whether you’re gearing up to resume the school run, face the daily commute by public transport, or take on new responsibilities while working from home, our simple breakfast suggestions will keep you firing on all cylinders from dawn till dusk.

Oats so simple

If you start the day with a sugary breakfast cereal, toast or croissant, your energy is probably going to take a nosedive by about 11am. That’s why the experts recommend switching to wholegrain oats, which are higher in fibre and break down more slowly, providing sustained energy throughout the day rather than in spikes and slumps.

According to nutritionist Cassandra Barns, not only can they help to give you more energy throughout the day, but they can help you sleep better too.

“Oats are a natural source of calcium and magnesium, a mineral that has been proven to promote good quality sleep,” she says. “They’re also rich in melatonin, which can relax the body, regulate the internal body clock and help you to fall asleep.”

Why not shake up your breakfast routine by trying muesli two different ways?

1. Overnight Muesli You will need:

40g Nairn’s Gluten-Free Muesli (which is already packed with wholegrain oats, sultanas, sunflower seeds, flaxseed and cranberries) 100g Greek yoghurt 50ml milk of choice Your favourite toppings

Combine the muesli with the milk and yoghurt and mix well before covering the bowl and leaving to chill in the fridge overnight. Then, in the morning, top with your favourite fresh fruit and any other extras you fancy.

2. Flapjacks You will need:

225g Nairn’s Gluten-Free Muesli 115g butter 85g Golden Syrup 85g soft brown (or caster) sugar

Melt the butter, sugar and Golden Syrup in a pan while stirring gently, then remove from the heat. Tip in half a bag (225g) of muesli and stir until all the oats are covered in the melted liquid. Line a square tin with greaseproof paper and tip the mixture in, spreading evenly. Bake at 180 degrees for 20-25 minutes until golden then leave to cool for 10 minutes. While they’re still in the tin, mark out nine squares with the end of a knife and enjoy!

Make your own Bircher Bowl

If you’re new to wholefood cooking, you’ll love this Chia Oat Bircher Bowl recipe by personal chef Amy Chaplin, as featured in her book Whole Food Cooking Every Day. It only takes a few moments of advance planning and the 10 minutes you’ll spend assembling the dish will reward you with a delicious, energyboosting breakfast for days. You’ll need:

½ cup rolled oats ½ cup chia seeds ¼ cup hemp seeds 2 tbsp ground flax seeds ½ cup whole, raw almonds (soaked overnight in 2 cups filtered water) 2 ¾ cups filtered water 1 tbsp vanilla extract 2 tsp ground cinnamon Pinch of fine sea salt

Combine the oats and the chia, hemp and flax seeds in a medium bowl and set aside. Drain and rinse the almonds and transfer them to an upright blender. Add the 2 ¾ cups of water, vanilla, cinnamon and salt and blend until completely smooth, then pour into the oat mixture. Stir well to combine and set aside for 25 to 30 minutes until thick and creamy. This can be eaten immediately, with a selection of toppings, such as raspberries, bee pollen, or blueberries and edible flowers, or stored in an airtight container in the fridge for up to four days. It will thicken further in the fridge. For more recipes like this, check out the book, which features 250 vegetarian recipes that are all free from dairy, gluten and refined sugar. Find out more at amychaplin.com

Ready, steady, go These instant breakfasts boosts are new, all-natural and have your nutritional needs covered – perfect for when you need to refuel and run.

Quick and easy chocolatey porridge

Sweet tooth? This new Classic Chocolate instant porridge from The Great British Porridge Co. is perfect for an early morning boost. Unlike other chocolate porridges, it’s made with real raw chocolate (rather than cocoa powder) and sweetened only with dates. You might also like its new coffee-flavoured counterpart, Caffe Latte flavour. Available in selected supermarkets and from thegreatbritishporridgeco.co.uk

Goji goodness in a glass

For a quick pick-me-up before lunch, try new NingXia Red from Young Living. This signature drink blend combines Orange, Yuzu, Lemon, and Tangerine essential oils with blueberry, aronia, cherry, pomegranate, and plum juices for a whole-body nutrient infusion. Also packed with goji berry and wolfberry, it has an amazingly vibrant colour and is designed to energise, fortify and revitalise both body and mind. Track some down at youngliving.com

Time for tea?

Nairn’s Gluten Free Oaties are deliciously syrupy, crumbly and very moreish! They’re packed full of wholegrain and are perfect for dunking in your cuppa – if that’s all you can manage in the mornings. They also contain 45% less sugar than the average gluten free sweet biscuit. You might also like Nairn’s Gluten Free Apple & Cinnamon Chunky Biscuit Breaks, which are individually wrapped and great for popping in your bag to munch while on-the-go or in the office. Available from supermarkets nationwide or nairns-oatcakes.com

Brain-boosting Summer salads

Stay sharp this season with the help of these superfood sensations

BUDDHA BOWL TOPPED WITH SUPER SEEDS SPRINKLES Serves 2 Who doesn’t love a Buddha Bowl? This one, in particular, is packed with seeds which are rich in omega-3, whose fatty acids are important for normal brain function and development at every stage of life. It’s thought they may even benefit mild memory loss and help to relieve depression. 1. Combine quinoa and water in a saucepan. Bring the mixture to a boil over medium-high heat, decrease the heat a bit to maintain a gentle simmer. 2. Cook on low heat until the quinoa has absorbed all of the water, about 10 to 15 minutes. 3. Remove the pot from heat, cover, and set aside. 4. Preheat oven to 180c.

You will need: 150g quinoa 450ml water 2 small sweet potatoes peeled and cut in cubes 250g mushrooms cut in quarters 3 tbsp grapeseed or pumpkin seed oil 1 tsp salt 1 tsp pepper 5. Arrange the mushrooms and the sweet potatoes in a roasting tray in a single layer, drizzle with 2 tbps of oil, and sprinkle with salt, and pepper. Toss to coat. 6. Bake for 15-20 mins. 7. When you’re ready to serve, divide cooked quinoa, sweet potatoes, mushrooms and veggie mixtures into 2 bowls. Slice the avocado and add into the bowls. 1 avocado 2 handfuls of your favourite raw veggies (we used kale, cherry tomato and radishes) 3 tbsp Pimp My Salad Super 8. Lightly drizzle remaining oil over the bowls, generously sprinkle Super Seeds and serve. Enjoy!

Seeds