8 healthy breakfast ideas suited for winter
It’s much easier to leave the house without breakfast in the summer when it’s warm and sunny outside. But in the winter, it’s a completely different story. Getting out of your cosy bed when it’s still pitch dark outside can be challenging even if you feel refreshed and ready for the day!
Maybe the prospect of a wholesome, nourishing and warm breakfast would help? Let me show you what motivates me and my family to hop out of bed on those cold winter mornings!
1. Vegetable muffins
I always make a big batch of these, because they freeze really well. They don’t just fill you up for ages in the morning- especially if you spread a good layer of butter or ghee on your muffin- but are also an ideal snack or lunch box filler for your kids!
Makes 12 muffins
– 180g Coconut flour
– 2 tsp Baking powder
– 3 tbsp Chia seeds, ground
– 1 clove Garlic, crushed
– 1 large Courgette, grated
– 150g Onions, red, chopped
– 200g Carrots, grated
– 200g Spinach leaves, chopped
– 300ml Coconut or Almond milk
– 6 Eggs, beaten
– Butter, unsalted
– Zest and juice from 1 Lemon
1. Preheat oven to 180C/350F.
2. Mix all dry ingredients well. In a separate bowl, mix all the wet ingredients and add to the dry ingredients.
3. Knead the mass until you have a wet but firm dough. Form 12 muffins and put them into a greased muffin tin.
4. Bake for 20-25 minutes. Serve with butter.
Also check out these Quinoa recipes for breakfast
2. Bone broth made to your liking
For me, a breakfast based on bone broth is the ultimate comfort food. I make bone broth on a regular basis in my slow cooker and let it simmer for at least 24 hours.
Once you’ve cooked the broth, the possibilities as a base for breakfast- or any other meal- are endless. I heat up the bone broth (unless I’ve just made a fresh batch) and add a source of protein like eggs, raw cheese from grass-fed cows or hemp seeds.
Then I chuck in some green leafy vegetables like spinach or bok choy, sea vegetables and herbs and spices (sea salt, pepper, cumin, turmeric and paprika are my favourites). When the sea vegetables have soaked up the water and are soft, your breakfast is ready to go!
3. Grain-free granola
This is a grain-free granola version and best enjoyed with a dollop of natural Greek or coconut yoghurt or your own home-made kefir. Again, I recommend making a big batch and keeping it in an airtight container for up to 1 week.
– 1 cup sliced Almonds
– 1 cup Pumpkin seeds
– 1/2 cup desiccated Coconut
– 1/2 cup chopped Walnuts
– 1 tsp Rock or Sea Salt
– 1/2 cup Coconut oil, melted
– 1/2 cup chopped dried Prunes
– 2 tsp Cinnamon
1. Preheat the oven to 150C/300F.
2. Add all ingredients to a large bowl, except for prunes (or dried apricots).
3. Mix well. You can also add some Stevia if you need to sweeten a bit.
4. Place the mix on a baking sheet/parchment paper.
5. Bake for about 20-25 minutes, stirring occasionally to prevent burning.
Also see these Gluten free breakfast ideas
4. Chia pudding with a twist
The cacao in the pudding will help you wake up while the cinnamon is fabulous for stabilizing your blood sugar levels for the rest of the morning. This is also a perfect dessert for people following the ketogenic diet. Depending on what stage you’re at, omit the prunes and replace with a little bit more protein powder.
– 1 cup full-fat Coconut milk, canned
– 1 cup Coconut milk (e.g. Koko)
– 1 tbsp raw Cocoa Powder
– 1 heaped tbsp protein powder (e.g. Sunwarrior Warrior Blend, chocolate)
– 1 tsp ground Cinnamon
– 1/4 cup Chia seeds
– 2 Prunes, ready-to-eat
Put all the ingredients into a strong blender and mix until you have a smooth pudding.
5. Kale shake
When I started going on a ketogenic diet over 2 years ago, I really missed my smoothies. That’s why I developed this kale shake: The cider vinegar takes the bitterness out of the kale and the fats make it nice and creamy.
Makes 1 shake
1 scant scoop Sunwarrior warrior blend (I prefer Vanilla)
1 tbsp Cider Vinegar
1 tsp ground Cinnamon
10g Chia seeds
30g Butter or Ghee
30g full-fat Coconut milk, canned
320g filtered Water
50g Curly kale, lightly steamed
Put all the ingredients into a blender and whizz for a bit less than a minute until you have a smooth drink.
6. Power porridge
I know that many people love porridge for breakfast, especially in the winter. Unfortunately, oats alone generally don’t fill you up for very long because they are mainly a source of carbohydrates. What I suggest doing is the following:
– Take a small handful of oats, add double the amount of water and bring to the boil.
– Reduce the heat and add 3 tbsp of hemp seeds or, if you prefer, 1 heaped tbsp of protein powder or 1 egg, and a large handful of coconut flakes.
– Stir in 1 tsp of cinnamon and 3 tbsp of canned coconut milk.
– You can throw in some raisins for texture or almond butter to add bulk at the end, especially if you have an intense day of training ahead of you!
7. Scrambled eggs with avocado and smoked salmon
This one is quick, easy and so nourishing. I like to start by melting 1 tbsp of coconut oil in a pan and scrambling an organic egg in it. After seasoning with salt, pepper and turmeric, I then add the salmon until it’s warm. At the very end, I throw in the diced avocado because I don’t like it heated and mix everything well.
I resort to this option a lot since going on the ketogenic diet, I’ve become a lot more adventurous with my breakfasts and, trust me, it’s well worth it. You will get used to the idea that breakfast is just like any other meal of the day and that you feel much better on real food rather than processed cereals.
Pull out a frying pan, melt a good amount of coconut oil or butter, fry some red onions and add leftover vegetables. Then add some chicken, fish or avocado, grate some good quality cheese into it and let it simmer for a minute before you tuck in.
Numerous studies show that a breakfast containing decent amounts of healthy fats and protein help in the long-term management of weight, other metabolic conditions and also with mental health. It’s definitely a good idea to move on from your carbohydrate-based porridge or cereals and add more variety to your first meal of the day!
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