Breakfast is said to be the most important meal of the day, but with the mad rush to get out the door that many of us experience in the morning, it can be all too easy to settle for sugar laden cereals or to skip it altogether! To help you avoid this, read on for some quick, healthy and delicious breakfast recipe ideas developed by Lena Fischer, HealthPost’s Auckland shop staff member and Holistic Nutritionist.

Chocolate Raspberry Buckwheat Porridge

BuckwheatRaspberry

Buckwheat is a gluten-free seed that is packed full of nutrients and antioxidants. Buckwheat is high in, both protein and fiber. This porridge will help keep you full and energised until lunchtime.

Prep time: 5 min
Cook Time: 5 min
Serving size: 1

Ingredients

  • 1 cup coconut milk
  • ½ cup buckwheat flakes
  • 1 TB flaxseeds (soaked)
  • 4 medium dates roughly chopped
  • 2 tsp cacao
  • ¼ tsp vanilla paste
  • 1 Pinch pink Himalayan salt
    1 Pinch cinnamon

Toppings

  • ½ cup raspberries (fresh or frozen)
  • 1 tsp pure maple syrup (optional)
  • 1-2 TB coconut flakes
  • 1 TB cacao nibs

Preparation

  1. Combine coconut milk, buckwheat flakes and flaxseeds in small saucepan. Cook on medium heat stirring continually for 5 minutes until thick and creamy.
  2. Reduce heat to low and stir in dates, cacao, vanilla paste, salt and cinnamon.
  3. Remove from heat and pour porridge in a bowl. Top with raspberries, coconut flakes and cocoa nibs.

Coconut Blueberry Quinoa Porridge

CoconutBlueberryQuinoa

This delicious creamy porridge is packed full of protein. Quinoa (pronounced “keen-wah”) contains all 9 essential amino acids making it a complete protein source. Quinoa is also a very good source of calcium, magnesium as well as several B vitamins and dietary fiber.

Prep time: 10 min
Cook Time: 5-7 min
Serving size: 1

Ingredients

  • ½ cup coconut cream + 4 Tbsp extra for soaking chia seed
  • ½ cup white quinoa (precooked)
  • 2 TB desiccated coconut
  • 2 TB chia seeds (presoaked)
  • 1 tsp pure maple syrup
  • ¼ tsp vanilla paste

Toppings

  • ½ cup blueberries (fresh or frozen)

Preparation

  1. Precook ½ cup quinoa with 1 cup water, (this will make 2 cups quinoa when cooked, enough for 4 servings of portage). Bring quinoa to boil then reduce to low heat and cook covered until water is completely absorbed. This will take approximately 10 minutes. Remove from heat and set aside. Once cooled, store in fridge until using.
  2. Soak chia seeds in 4 tablespoons of coconut cream until jelly like texture. This will take approximately 10 minutes. This can also be prepared in advance.
  3. To make porridge add coconut cream, cooked quinoa, desiccated coconut and presoaked chia seeds to a small saucepan. Cook, stirring occasionally for 5 minutes, until thick and creamy. Then add in maple syrup and vanilla paste.
  4. Remove from heat and pour porridge in a bowl. Stir in blueberries.

Golden Oats

GoldenOats

This golden porridge is deliciously sweet with the powerful warming and healing properties of turmeric. Perfect for a winter’s morning.

Prep time: 5 min
Cook Time: 5-7 min
Serving size: 1

Ingredients

  • 1 cup coconut milk
  • ½ cup rolled oats
  • 2 dates, diced
  • ½ banana, mashed
  • 1 tsp coconut oil
  • ¼ tsp turmeric
  • 1 pinch black pepper
  • 1 pinch cinnamon

Toppings

  • 6 walnuts halves
  • ½ cup warm water
  • 1-2 TB coconut flakes

Preparation

  1. Soak walnut halves in ½ cup warm water for 10 minutes.
  2. Add coconut milk, oats, dates and mashed banana to a medium saucepan. Cook, stirring continually, on medium heat until thick and creamy and well combined.
  3. Add in coconut oil, turmeric, black pepper and cinnamon, cook for a further 1-2 minutes, stirring continuously.
  4. Remove from heat and pour porridge in a bowl. Top with drained walnuts halves and coconut flakes and enjoy.

Black Rice Breakfast Pudding

BlackRiceBreakfastPudding

With its stunning purple hue, black rice is packed full with powerful antioxidants. Black rice is a great source of plant-based protein, fiber and minerals.

Prep time: 25 min
Cook Time: 5 min
Serving size: 1

Ingredients

Rice

  • 1 ¾ cup coconut milk
  • 1 cup black rice

Pudding

  • ½ cup black rice (precooked)
  • ¼ cup coconut cream
  • 1 tsp pure maple syrup
  • ¼ tsp vanilla paste

Toppings

  • ½ banana
  • ¼ tsp coconut oil (to cook banana)
  • 4 TB coconut yoghurt or coconut cream (optional)

Preparation

  1. Precook 1-cup rice in 1 ¾ cup coconut milk, bring to boil then reduce to low heat, cook until coconut milk is fully absorbed. This will take approximate 25 minutes. Remove from heat and set aside, once cooled, store in fridge until using. (This will make 3 cups cooked rice and be enough for 6 servings of black rice porridge)
  2. To make pudding add rice and coconut cream to medium saucepan and let simmer uncovered for 5 minutes. Once thick and creamy add in maple syrup and vanilla paste.
  3. Meanwhile heat a small pan with coconut oil, cut banana longwise in half and place in preheated pan to caramelize.
  4. Once rice is thick and creamy and bananas are caramelized, remove from heat and pour rice in a bowl. Top with rice caramelized banana halves and coconut yoghurt or coconut cream and serve.

Chia Seed Porridge

ChiaSeed

Chia seeds are nutrient dense and pack a punch of energy boosting power, making them perfect to kick-start your day. These tiny seeds are loaded with fiber, protein, omega 3 fatty acids and various micronutrients.

Prep time: 5 min
Cook Time: 2 min
Serving size: 1

Ingredients

Chia Pudding

Porridge

  • ½ cup chia seeds (presoaked)
  • ¼ cup desiccated coconut
  • ¼ tsp vanilla paste
  • 1 tsp pure maple syrup
  • ¼ tsp cinnamon

Toppings

  • ½ fresh kiwifruit
  • 1-2 TB coconut flakes
  • 10 goji berries

Preparation

  1. Combine 2 cups coconut milk and ½ cup chia seeds in jar and soak overnight in fridge. This will make enough chia seeds for 4 servings of porridge.
  2. In the morning combine presoaked chia seeds, desiccated coconut, vanilla, maple syrup and cinnamon in a small saucepan and cook for approximately 1-2 minutes until warm.
  3. Pour into bowl and top with kiwi fruit, coconut flakes and goji berries. Alternatively top with a mix of your favorite fruits and nuts.

Matcha Latte Oats

MatchaLatteOats

Containing spirulina and matcha – this is the perfect way to start your day. If you're a matcha latte lover than this one is for you.

Prep time: 5 min
Cook Time: 5 min
Serving size: 1

Ingredients

  • 1 cup unsweetened almond milk
  • ½ cup rolled oats
  • ½ tsp matcha powder + extra for topping
  • ¼ tsp spirulina powder
  • 2 tsp pure maple syrup
  • 1 Pinch cinnamon

Toppings

  • ¼ cup coconut flakes
  • ½ fresh sliced banana
  • 2 dates chopped
  • 1/8 tsp extra matcha powder

Preparation:

  1. In a medium saucepan combine almond milk, oats and bring to a simmer until a thick, creamy consistency is reached.
  2. Add in matcha, spirulina, cinnamon and maple syrup stirring continually until well combined.
  3. Add coconut flakes and extra matcha to a container and shake until matcha coats the coconut flakes (optional)
  4. Spoon Porridge into a bowl, top with coconut flakes, fresh bananas and chopped dates and enjoy.