When I started making changes to my diet for fertility's sake breakfast was one of the hardest shifts. A lot of the go-to stuff that was quick and easy was suddenly not ideal – too processed, too many preservatives, too much sugar.
I wanted to find something that struck that chord between quick and easy and healthy.
I’ve been on a quest to bring balance into my breakfasts – more protein, fruit/veg and good carbs/fats, less dairy and gluten.
So I thought I’d share some of my new go-to breakfasts with you!
Smoothies
A great, quick, easy way to get a whole lot of goodness into your system. I’ve shared some of my favourite smoothies in a recent post if you are interested!
Quinoa porridge
I was missing a nice warm, hardy porridge to start the day so I began to make my own variations. Quinoa is an excellent source of protein and good carb so it’s a very filling start to the day!
My current favourite:
- ½ cup pre-cooked quinoa (I usually make a bigger batch to use for all sorts of things at the start of the week )
- ¾ cup nut milk (home-made almond) (I like my porridge thick so feel free to add more milk if you want it runnier!)
- ¼ teaspoon cinnamon (great for blood sugar regulation, sweetness)
- Small handful of berries (can be fresh or frozen).
Combine over a low heat and stir the same as a normal porridge until the consistency you like is achieved. Then add a drizzle of either honey, maple syrup or rice malt syrup to serve!
Bircher Muesli
This one is slightly more indulgent! But still healthy!
You can make a batch of the night before – enough for a few days. Get creative and combine lots of great fertility foods- whatever you like- an example might be:
- 1 cup organic oats (gluten free, low GI)
- 1 ½ cups home-made nut milk
- Pinch of spices – eg cinnamon or nutmeg
- Sprinkling of dried (or fresh) fruits- eg goji, cranberries, blueberries, raisins
- A grated apple or pear
- Handful of Seeds- eg pumpkin or sunflower
Stir it all up, and seal in a jar and leave to soak overnight!
I often serve mine with LSA or chia seeds (extra protein). If I’m in a dairy mood I'll add a small dollop of yoghurt. Top with fresh berries, banana or kiwi fruit, and sweeten it a drizzle of honey, rice malt or maple syrup!
When making Bircher I stick to lower fructose fruits, and alter recipes to add fewer quantities of dried fruit (or exclude all together!).
N.B. My current favourite is Lola Berry’s 'Berry Bircher Muesli' from the 20/20 Diet Cookbook – well worth a check out!
Omelette
Eggs are so good for fertility! There is something that makes any day feel like a weekend when you wake up to freshly cooked eggs! It’s a great way to get some good protein and veggies into your morning.
I chop up omelette fixings- mushroom, onion, spinach, tomato (whatever-floats-your-boat) - at the start of the week and keep them in a little jar in the fridge. In the morning its quick whisk of the eggs, pour in with toppings and we are done!
This is a quick, easy, warm, hardy fertility breakfast!
Home-Made Cereals
I do like cereal, and its nice to have an option for one. Lets face it, its quick and sometimes it just feels like breakfast!
Make a big batch and store in an airtight container. Can be good for snacks too!
I've tried quite a few - there is a great Granola recipe in the aforementioned 20/20 Diet Cookbook. Sarah Wilson's I Quit Sugar Coconutty Granola.
You can get creative, I often use things like:
- 1 cup Buckwheat groats
- 1/2 cup Rolled oats
- 1/4 cup Maple syrup
- 1/4 cup Coconut oil (melted)
- 1/2 teaspoon Cinnamon
- 1/2 teaspoon Vanilla Essence
- 1/2 cup Coconut flakes/chips
Combine all together and spread on baking tray, cooking for 30-45 mins (until brown, and as crunchy as you like) at about 180 deg C.
Bonus Breakfast Tips:
- I try to get a serve of low fructose fruit in first thing - top cereals or porridge, or just eat a kiwi on the side!
- I often (when not in the 2WW) have a cup of green powder (Vital Greens or FertiliGreens) first thing with my breakfast to start the day right with a good dose of veggies and vitamins
- Don’t be afraid to sprinkle chia, or seeds on-top of things at breakfast – often is goes really well and is a great way to top up protein and good fats!
What are some of your favourite fertility friendly breakfasts??